mind your business show notes

show 1

2 march 2018

procrastination

Welcome to the first of my brand new radio shows by a women entrepreneur for women entrepreneurs as part #FemaleFriday. Thank you to Chloe for She Speaks from 12 -2pm. After me will be Ayesha Casely-hayford with Afro Archives.

I’m Nicolette Wilson-Clarke and I manage my own Master Coaching business Embodied Entrepreneur where I assist women entrepreneurs to stay focused, powerful and balanced in mind and body so they can soar high in their business everyday.

What does that mean? In a nutshell.... mind management. You have business management where you create strategies to build your business to success. You have money management where you look after your pennies to grow your pounds. You have body management where you pay attention to what you’re putting into your body to physically function optimally.

Well the Mind Your Business Show is all about mind management where you deliberately pay close attention to the inner workings of the mind resulting in a healthy, strong, positive, action producing mind that serves you in spite of any challenges you experience.

“Get out of your head! It’s a dangerous place?”

So this radio show is for all you women entrepreneurs out there who find yourselves battling with limited beliefs about you and your capabilities. It’s for you if your daily dialogue is, “I can't, it’s not possible, what if it doesn’t succeed, she/he’s doing better than me, I'll look silly, why am I so rubbish, it’ll never work, I wish I was...fill in the blank!” And if you’re a woman entrepreneur whose building her business and rarely finds herself doubting her abilities, then this show is also for you. It's for those times when you really push the boundaries and question your capabilities. Sound familiar?

I created Mind Your Business to be a space where women entrepreneurs realise that they're not alone in their daily challenges of running a business, of batting away the nay sayers and of frenetically navigating through life. I want you to know that there are solutions being implemented every day by fellow women entrepreneurs which result in positive outcomes because of conscious mind management. This show is about the woman rather than the business and I’m here to remind you just how darn amazing you truly are. Cos we forget sometimes...

During our time together we'll uncover the ‘why’ of your behaviour and focus on the ‘how’ of your solutions.

You know those questions, “Why can’t I take action? How do I get started? Why am I so afraid? Why do I care so much about what others think? Should I really be doing this? How do I develop courage? How do I live MY life?”

Oh man, I am so excited to support your journey towards your very best self!

So let me share how this will work. Each month Mind Your Business will have a theme that will inform each show. So this month, March we'll be addressing the snatcher of our dreams...procrastination starting from today.  I’ll explain what procrastination is, why we do it and offer you tools and high value solutions to annihilate its ability to shut you down.

For the rest of the month, I’ll have fellow women entrepreneurs as guests live in the studio sharing their business and life experiences, successes and learning curves. They'll remind you that if you have a vision that involves creating a business that serves others, serves you and makes a difference to the world then in the words of the charismatic Les Brown, “IT IS POSSIBLE!”

So let’s start off defining what an entrepreneur is.

A person who sets up a business or businesses, taking on financial risks in the hope of profit.” Online dictionary

the process of designing, launching and running a new business, which is often initially a small business. The people who create these businesses are called entrepreneurs. An owner or manager of a business enterprise who makes money through risk and initiative". Wikipedia

In both of these definitions we see the word ‘risk’ repeated. Well what does risk mean?

“...the potential of gaining or losing something of value....the intentional interaction with uncertainty.” Wikipedia

There are many definitions of the word ‘entrepreneur’ so do take a minute to check them out yourself but one common theme that runs through the ones that I found is that to be an entrepreneur, you've got to have balls... metaphorically speaking for us women.

‘Risk’, ‘Initiative’, ‘Intentional interaction with uncertainty’. Woh!! That’s super hero stuff! That’s not your average Jo action.

And that. Is. You beautiful woman entrepreneur (WE).

So from the get go of this show, you need to know how seriously amazing and ballsy you are for either wanting to set up a business or for being in the business now and for stepping into the unknown everyday. Start to see yourself as a powerful female action hero because that’s what you are.

So now that we’ve determined how freaking amazing you are, why is it that as an action hero, you’re not always taking action?

As a woman entrepreneur, how many times have you actioned a business task at the twelfth hour and then triumphantly declared that you work better under pressure?

This is procrastination at its finest! Standing tall, proud and smug in its objective to delay you however it can.

So what is procrastination and why do you do it? 

The general definition is to ‘delay or postpone something’ and it turns out that you're really good at procrastinating for long term pleasure, for example a 10 year plan however amazingly bad at procrastinating for short term pleasure, for example checking emails and going on social media.

You've become used to doing the small, low value and unimportant tasks first thinking that being busy means being productive and you’re often looking for perfection before you take action. Here’s your first lesson. Your desire for perfection lives in fear. Fear of looking silly, of feeling embarrassed, being disappointed, ashamed, of being noticed, of failure, success, or perhaps a lack of funds. When you live in fear you live in lack and you live small. When you live small you shrink your self worth to nothing until you have no or limited self belief. Here's a thought...”The mountain is much more challenging to climb when you have little to hold on to.” So know that procrastination occurs because of either fear or lack of self worth resulting in complete disempowerment.

What is it that you procrastinate most about during your business day? What if you could master procrastination and arm yourself against it? Action hero, right? Did you notice I didn’t say eliminate procrastination? We'll always procrastinate because of the brain's instinctive drive towards survival. You should know that left up to its own devices, your brain will always default to what is known as the Motivational Triad: seek pleasure, avoid pain and act efficiently. According to the brain, when we have a task to do the most efficient way of getting it done..... is to do nothing. Resulting in much pleasure and no pain, job done! Efficient eh? Yes but it doesn’t serve us.

As a woman entrepreneur, I bet you have your own idea of what success is. Usually it’s about moving forwards and there really is only one way to get there...... ACTION! Successful people take action in spite of their pains and without denying their fears. They learn to associate pain with taking NO ACTION and it becomes greater than the pain of TAKING ACTION where they'll feel embarrassed, disappointed, ashamed etc.

So, the brain's default to seek pleasure, avoid pain and act efficiently means that successful people would rather experience the negative emotions from action than the emotions received from doing nothing. They’ve determined that there is more to lose when they don’t act.

Procrastination isn’t just about not doing what you need to do to move you forwards though. It’s also about the action you need to take to allow you to break free from what’s stopping you. And what's that?

Well, it’s the primitive part of your brain that simply wants to keep you alive, that's what. As we've evolved as a species we didn’t create a brand new brain relative to our new experiences. Instead we just added different sections to the brain which means that there’ll always be mental conflict as the different parts each play their role. I’ll explain more about that in a minute.

So what if you could override the redundant survival instinct of procrastination and plough on with vigour and bags of enthusiasm on all the tasks you usually dread and delay?

Well today I’m going to talk about how you can.

Let’s start by asking yourself this question, “What if I had taken action on my past procrastinations?” Can you even imagine what you might have moved towards. Keep imagining because no height is too high when you're soaring. It's all yours for the taking however you'll need to grasp just a few things about procrastination first.

What You Need To Know About Procrastination

The brain has different sections that individually contribute to the sum of our everyday functioning. Our prefrontal cortex is one of them and is the most recently evolved part of the brain. It can be found at the front of the brain.

Now, this is going to be your weapon against procrastination. It will override the Motivational Triad of pleasure, no pain and efficiency because it’s responsible for complex planning, decision making, focusing and organising your attention, moderating social behaviour, personality expression and regulating your ability for attention or distraction. Interestingly enough, it doesn’t actually fully develop until you’re around 25 years old and its basic activity is considered to be putting thoughts and actions together that relate to our internal goals. Do you recall knowing exactly what you wanted to do in your late teens and early twenties? No, me neither. Now I understand why.

So you have a fully functioning ‘over-rider’ that, if you learn to use effectively could be the armour you need to combat procrastination and set you up for your absolute success. How powerful is that?

Fear

One of my future shows, later on in the year will actually be about fear but we’re just going to touch on it briefly for a moment here. Did you know that there are 50 different types of fear that may cause you to procrastinate? Fear of intimacy, fear of death, fear of flying, fear of rejection, fear of failure, fear of success, fear of public speaking, fear of the dark, fear of commitment... and the list goes on.

 When you're fearful, you activate your survival instincts causing a response of fight, flight or freeze. This results in your sympathetic nervous system taking centre stage to protect you. Hormones are released that heighten your senses and keep you alert and alive however these days your dangers are very different to the dangers of yester year where a delayed reaction could have meant death.

Today’s everyday fears are more related to losing a client or disputes within relationships of high emotional value rather than survival but the brain doesn't differentiate between the two. It just recognises fear and responds accordingly. When you continue to focus on why you DON'T want to take action you activate the fear/stress circuit especially when you start to focus on what will happen if you do take action ie the humiliation, disappointment, shame etc. Remember, what you focus on becomes your reality.

Now you’re in survival mode and fight, flight, or freeze responses are on full alert. Most of you will become paralysed by procrastination and flee away from the task at hand for fear of failure.

So when you procrastinate and it results in no action, the actual fear of not achieving your vision is very small. In order to overcome procrastination you have to make the fear bigger. Ask yourself this, “What is the reward of TAKING ACTION that is greater than if I don’t take action?” So if you don’t prepare for or make that speech for your upcoming meeting, you're going to be humiliated and seen as unprofessional. But if you prepare for the speech and do it well, there’s a strong chance you'll get hired, be seen as an expert in your field, add value to your clients world and add revenue to the business.

Giving yourself a positive reason to act will activate the dopamine receptors in the brain releasing dopamine, a neuro transmitter known as the ‘chemical of reward’. When you metaphorically score a goal and achieve a win, dopamine neurons are activated and you feel good. When you feel good, you’re motivated to act. This beautiful women entrepreneur is how you start to manage your mind.

The other thing to consider when you find yourself procrastinating is to deliberately step away from the fear response of fight, flight or freeze and move into a much calmer state thus activating the parasympathetic nervous system. This is a powerful way to overcome fear and build confidence. By slowing your breath down and breathing deeply in through the nose and out through the mouth you counteract the elevated biological and neurological functions that will work against you when normally they keep you alive ie raised heartbeat, raised blood pressure, increased sweat production plus the internal mental struggle against yourself. This action deactivates the fear response which leads to procrastination.

Additionally, our pre-frontal cortex can override our natural desire to put tasks off by the specific action of planning ahead of time. When we plan and schedule our tasks, we allow this area to do what it does best therefore quietening our natural desire to do nothing at all. So, for example, when I feel the urge to put off the creation and production of future Mind Your Business radio shows, I simply start planning by sourcing guests, creating themes, writing show content and mapping out marketing all ahead of time.

Doing this enables me to be proactive, puts me in a positive mental state and develops the skill of action rather than being ‘reactive’ resulting in firefighting. The attention is on what I’m focussing on and when I fix the focus on action and not about the pain received from action I move forwards.

Every time you allow fear to rule, you strip away another layer of self esteem/self image and you see yourself as someone who procrastinates and doesn’t take action. Over time this self image becomes your default as you deepen the neural pathways in your brain. By taking small action steps and planning in advance, you glide into the present moment and heighten self confidence, certainty and worth plus create new neural pathways and activate the neural circuits in the brain that cause you to want to take action.

Stepping away from fear and into action

  • Breathe to step away from fear
  • Fix your focus
  • Take a small step
  • Have a small win
  • Create a string of small wins
  • Build stronger neural brain pathways/activate neural circuits
  • Show self that no matter what happened in the past, you CAN take ACTION now

Imagine arriving in this present moment already having dealt with it. Take a minute to really think about this. Imagine you've got a business meeting scheduled with a prospective client. Ahead of the day, you might plan the journey, check out the venue, mentally confirm your desired outcomes, think of all the possible objections and questions that may arise, write down what could go wrong and decipher solutions, consider the best deal you can presently offer and remind yourself why you do what you do. This pre-planning frees up your mind on the day so that you can explore your prospective client’s needs, serve them unequivocally with vibrant mental energy, powerful decision making capabilities and without distraction.

If you believe that being in the present moment means denying the future then you’re missing the point! When you combat procrastination and plan for the future, you make it possible to really live in the future. For some, living in the future brings up anxiety of the unknown just as living in the past elicits feelings of depression. If you’re someone who attends to your mental garden regularly, weeding out negative thoughts and pruning plants of optimism living in the future is positively possible. If however you consistently neglect your mental garden you’ll be challenged with the prospect of the future and what it might bring. It’s time to get weeding!

That's it for this week.

Join me next week where I'll have a woman entrepreneur as a guest sharing her experience of procrastination, how it's impacted her and her business and whether she's been able to overcome it.

The show notes and audio for this show can be found at embodiedentrepreneur.co.uk and on Facebook @embodiedentrepreneur. If anything has come up in today's show that you’d like to explore further with me then please don’t hesitate to contact me. I always love to hear from you and I'd LOVE to know what you think of today’s show so do tell me! Just go to my website.

Hear from you soon and set your calendar for next Friday at 2pm. Have a powerful week beautiful women entrepreneurs. Thank you to everyone who has tuned in and who is supporting my desire to be the number one coach for women entrepreneurs and their minds.

END


show 2

9 march 2018

procrastination

Welcome back to another Mind Your Business Show on Wandsworth Radio with me Nicolette Wilson-Clarke,  Master Coach to women entrepreneurs.

Thank you to Chloe for She Speaks from 12-2pm and don’t forget that Ayesha Casely-Hayford will be on at 3pm with Afro Archives.

Today in the studio I have joining us the amazing local to Wandsworth women entrepreneur Jenny Voyce. Jenny is the Founder of Well Grounded Company since Apr 2015 and we'll find our much more about her, her business and her approach to procrastination a little later on in the show. Say Hi Jenny.

In the month of March, we’re talking about the impact of procrastination on our ability to take action and develop our business and life visions.

Last week we uncovered that the brain has a default – The Motivational Triad. Left to its own devices the brain will always seek pleasure, avoid pleasure and act efficiently. That’s why we procrastinate because it’s a really efficient way to be without pain and with much pleasure... doing nothing.

Granted we have the internal turmoil of knowing something needs to be done but that’s due to the instinctive, primal brain that has the default Motivational Triad vs the newer part of the brain called the pre frontal cortex. So last week we learnt that the prefrontal cortex is our armour for overcoming procrastination because it loves to plan, schedule, make decisions, focus and organise our attention amongst other things and when given the opportunity to do so it absolutely thrives.

As a woman entrepreneur, you're all about taking ACTION and so the prefrontal cortex is your fully functioning ‘over-rider' that arms you for it.

We also learnt that the other thing that might cause procrastination is fear. Do you remember that we talked about there being at least 50 different fears that might prevent you from taking action? Fear of being noticed, fear of success, fear of humiliation, fear of failure, fear of commitment and so on. Well we determined that in order to overcome that, we need to focus on the reward of taking action rather than the fear of not and that by breathing slowing and consciously in through the nose and out through the mouth we can heighten the calmer side of our nervous system and feel more in control to move forwards without the drama. Oh the drama!

If you missed my show last week or would like to listen again, just visit embodiedentrepreneur.co.uk and you can either download it or listen straight from the site.

So this week, having established that we can overcome procrastination by thinking from the front part of our brain therefore taking action, I’m going to share with you 6 simple steps to move you away from procrastination.

But before we do that, let’s me our special guest woman entrepreneur joint me in the studio this afternoon... Jenny Voyce.

Interview with Jenny Voyce

Jenny has previously worked for Liberty, Southbank Centre, Debenhams and Hobbs amongst others in buying and merchandising and now as a mother of two, a wife with 2 dogs to care for is the  Founder of Well Grounded Company since Apr 2015.

What is Well Grounded Company Jenny? (children’s wear startup)

Having worked for online start-ups I decided to develop my own and saw a gap in the market for Childrenswear.  I work with artist to develop the prints and patterns and I develop the clothing and do pretty much everything else.

So let’s talk procrastination.

How has procrastination affected business creation?
Procrastination didn't really affect the creation of the business. Once I had an idea and a plan I really went for it. Full steam ahead. I'd come out of working with start ups and that confidence had rubbed off on me.

What has been the biggest impact?
It's those periods of self doubt where procrastination has affected. Once you've created a business and its there and its real procrastination comes in because you begin to doubt decisions. Once you've made one mistake you micro manage other decisions- which leads to procrastinating. It's hard not having a business partner to bounce off and to set the targets for the day week month. And the advantage of working for someone else is that your driven by either targets or goals that are set or other people are dependent on what you're doing. Take that away and its easier for it to set in

Are you currently experiencing procrastination?
Yes. It's a constant battle. Emails queued up ready to press send but the fear of a negative come back is a real problem!

Tools for stepping away from fear and into action

  • Breathe to step away from fear
  • Fix your focus on what you’ll gain from taking action
  • Take a small step
  • Have a small win. Celebrate.
  • Create a string of small wins
  • Build stronger neural brain pathways/activate neural circuits
  • Show self that no matter what happened in the past, you CAN take ACTION now

How do you overcome it?
Well I get to a point of " if you don't try you'll never know'  There's no point in second guessing a situation. You have to go back to what made you think you could start it in the first place. Return to that first point of confidence. Bring that back and press send.

I don't think I'll ever get procrastination whooped. As a mother I'm juggling all sorts - there always a part of life where a little procrastination creeps in to a decision. You put it off because you're dealing with something else. You don't want to give it the mental time to think it through!

How do you keep the faith?

6 simple steps to move you away from procrastination

Step 1

  • Set goals or intentions that you are absolutely passionate about.  Make it something that you completely desire to achieve because by doing so you create motivators  - that thing that moves you closer towards working efficiently to complete all your tasks to achieve your goal in a short space of time. It’s called the Law of Forced Efficiency.

Step 2

  • Throughout your implementation, visualise the task as completed at all times. See your emotional response to finishing the task. Notice how satisfied you are. The more positive emotions and pleasure these visuals give you, the more motivated you’ll b  complete them.

Step 3

  • When you feel yourself losing focus and motivation, chant to yourself, “do it now!”, “do it now!”, “do it now!” . Begin each task with this as well and create a sense of urgency about it’s completion. Any shift in negative mental habits can be shifted through repeated suggestions in the form of affirmations and mental pictures from your conscious mind to your subconscious mind. Overtime with consistency, your subconscious mind will accept the new command as part of the new operating system.  Before you know it, you'll find yourself acting on tasks in the same way you brush your teeth...without thinking.

Step 4

  • Set a deadline. Tell others to add to your power of achieving. This programmes the subconscious mind to override your desire to procrastinate and invokes a sense of conviction to get the job done.

Step 5

  • Create a reward system for the completion of the whole task AND for completion of the micro tasks. Psychologists call this Operant Conditioning, where you are conditioned to expect a specific consequence after performing a specific act. So simple rewards could be gong for a walk, a cup of tea, reading a magazine, watching a programme, ringing a friend to the bigger rewards like booking a holiday after a hefty project creation. Each time you reward yourself, you reinforce your ability to get the job done and will be focused completely on the pleasure received upon completion.

Step 6

  • Accept full responsibility for the completion of the task in hand on schedule. Resolve to find a way around anything that gets in your way. Be unstoppable! Be unstoppable! Be unstoppable! Refuse excuses for the lack of completion and eliminate all opportunities to procrastinate!

Next week I’ll be chatting with the Co Founder of Scentered Lara Morgan about her experience of procrastination and sharing with you a few exercises that you can do to assist you in moving even further away from procrastination.

The show notes and audio for this show can be found at embodiedentrepreneur.co.uk and the show itself on Facebook @embodiedentrepreneur.

If you’d like to have a chat with me about how procrastination is preventing you from building your vision or any other hindrences simply go to my website embodiedentrepreneur.co.uk. I’m giving away a complimentary mini session to the first 5 women who contact me in the month of March.

I always love to hear from you and I'd LOVE to know what you think of today’s show so do tell me! Just go to my website and contact me.

Hear from you soon and set your calendar for next Friday at 2pm. Have a powerful week beautiful women entrepreneurs.

END


show 3

16 march 2018

procrastination

Welcome back to another Mind Your Business Show on Wandsworth Radio with me Nicolette Wilson-Clarke, Master Coach to women entrepreneurs.

Thank you to Chloe Desave for She Speaks from 12-2pm and don’t forget that Ayesha Casely-Hayford will be on at 3pm with Afro Archives.

Today in the studio I have joining us a dynamic woman that takes no prisoners in her approach to life and business... and I love that! Lara Morgan, co-founder of Scentered is joining me today and we’ll be chatting all about Scentered and how procrastination doesn’t stand a chance in her world.

Oh and you should know that Scentered is reassuring portable therapy for those times as a woman entrepreneur when you just feel like a hug, a pick me up or relaxing. Wonderful balms and candles, all 100% natural which Lara will enlighten us about further a little on in the show.

In the meantime check out their website Scentered.me and stay tuned for a competition question to win a Survival Kit worth £50. There’s only two of them available to win.

So last week on Mind Your Business, we established that every time you allow fear to rule, you strip away another layer of self-esteem/self-image and you see yourself as someone who procrastinates and doesn’t take action. We determined that over time this diminishes self-image and becomes your default as you deepen the neural pathways in your brain. So how to you dig yourself out? One way is by taking small action steps and planning in advance. You’ll find yourself gliding into the present moment and heighten self-confidence, certainty and self-worth plus create new neural pathways, those well trodden grooves in the brain that create habitual thoughts and activate the neural circuits in the brain that cause you to want to take action. All just by taking a few small action steps.

So let’s recap briefly on those steps:

Stepping away from fear and into action

·         Breathe to step away from fear

·         Fix your focus

·         Take a small step

·         Have a small win

·         Create a string of small wins

·         Build stronger neural brain pathways/activate neural circuits

·         Show self that no matter what happened in the past, you CAN take ACTION now

So imagine arriving in this present moment, right here and right now already having dealt with all your preparations. Take a minute to really think about this. Imagine you've got a business meeting scheduled with a prospective client. Ahead of the day, you might plan the journey, check out the venue, mentally confirm your desired outcomes, think of all the possible objections and questions that may arise, write down what could go wrong and decipher solutions, consider the best deal you can presently offer them and remind yourself why you do what you do. So important, especially when you have a few pre-meeting nerves.

This pre-planning frees up your mind on the actual day so that you can explore your prospective client’s needs, serve them unequivocally with vibrant mental energy, powerful decision making capabilities and with minimal distraction.

I’m really eager to bring Lara in at this point to hear how she manages her mind and closes the door on procrastination.

So, let’s do that after this break.

Welcome back to Mind Your Business with me Nicolette on Wandsworth Radio. This month the theme is procrastination and Lara Morgan co-founder of Scentered joins me in the studio to share with you how she’s been so successful in business with minimal procrastination.

Welcome Lara, it’s a pleasure to have you with me this afternoon as a positive beacon of light for those women entrepreneurs out there today feeling a little jaded by putting things off. When you put things off, there’s an impact and it’s usually a cost in some way. But you don’t seem to be phased by procrastination.

How have you prevented procrastination from impacting your business?

It has not. I am not a procrastinator. I live and die by the actions I take, decision making expediency with hard work aligned to gut instinct and I live with getting stuff wrong but knowing I am always learning from the progress. Discovery of something not working is better than discovering nothing.

In my investments I have found poor, slow decision makers make for weak leaders and lots of headaches. I do not enjoy the agony of endless revisiting, mind changes and pointlessly repeated conversations nor the time and money this wastes. Now I have other sense checks when making an investment like people’s habits in this area as I cannot be bothered with procrastinators. Too painful.

Are you currently experiencing procrastination?

Yes. I never realised how important it was to have the courage of my own convictions and to have been taught it’s OK to fall – it’s how you get up that counts. It is why I employ energetic sporting people and we share and openly learn in the good culturally fast growth companies where trying just matters most.

If so, how do you see yourself overcoming it?

Building a culture and leading by example being unafraid to ask seemingly idiotic questions, always working hard to learn and grow?

I am a massive believer in pareto’s rule get stuff to market and the market will inform you of your issues/ Listen hard and change fast. Show people that you make mistakes too, celebrate and shares the lessons of past learnings, encourage others to share theirs = problems faster solved.

If not, does that mean you’ve whooped procrastination?

I get frustrated by procrastination and have noted this so now I am simply better at filtering those that I work with and those I enjoy spending time with. There is a direct correlation in my experience between profit and progressive fast decision making.

Earlier, I shared my tips for stepping away from fear into action using breath.

Do you get scared Lara? What’s you’re way of managing fear?

Lara has kindly offered a Survival Kit each to two listeners who answer the following question.

“What’s the name of the candle or balm that has the aromatherapy oils Oud,  Frankincense and Sandalwood in them?”

Go to the Scentered website to find the answer. When you have the answer,

1.     sign up to the Scentered newsletter the bottom of the homepage

2.     and go to either Scentered’s Facebook or Twitter page searching @iamscentered and tell us why this Survival Kit giveaway is so important to you right now and post the answer tagging @iamscentered. 

The 2x winners will be chosen at random. Entries close midnight March 18th.

Welcome back to Mind Your Business with me Nicolette on Wandsworth Radio. I’m sitting with Lara Morgan, co-founder of Scentered, portable therapy in the shape of balms and candles.

Let’s talk more about Scentered Lara. What’s the future vision for it moving forwards?

So I promised you even more tools to arm yourself against procrastination if what I’ve shared so far just isn’t enough.

Building Your Defence Armour

I asked you earlier whether you leave your tasks to the last minute before you action them? Procrastination will fool you into thinking that it’s a productive way of working but what it actually is, is you getting the job done but under pressure.

So what if we used this to our advantage? How could you create your own pressure, on your own terms with a result of getting the job done without the pressure, ahead of schedule and with the opportunity to wallow in the present moment when the time comes?

This is possible with this 6 step guide:

1.     Decide on your intention/objective/outcome for what you’re planning

2.     Choose a realistic date for completion

3.     Write down the steps you need to take to create your vision

4.     Break these steps down into micro steps to action

5.     Brainstorm all the things that could go wrong by asking yourself, “What could prevent me from creating this vision?”  Find solutions by asking yourself, “What decisions do I need to make to assist me in resolving these obstacles?”

6.     Take action by implementing small steps!!!

It’s really important that you set that deadline for completion. This is the pressure that you create on your terms and once you’ve achieved completion you acknowledge it by celebrating thus releasing the dopamine we talked about in the first show on the 2nd March. This satisfies the brain's need for approval – usually obtained from others. Rather than waiting for someone to congratulate you, why not simply congratulate yourself? This way you're not denying the brain its basic need and as a woman entrepreneur, who more often than not works alone without external approval, this internal acknowledgement will satisfy the brain and be a confirmation of action. Win-win!

I can’t stress enough the importance of being purposefully proactive. You must plan, execute and honour yourself and this means building a relationship of trust, love, confidence and action with yourself.

What do you think Lara?

Listen to the show for Lara's answer.

So that’s it for today.  We’ve determined that in order to beat procrastination we must breathe, take small steps of action, plan, troubleshoot and celebrate the small wins.

Remember to enter the competition to win an amazing Scentered Survival Kit. Answering the following question, “What’s the name of the candle or balm that has the aromatherapy oils Oud, Frankincense and Sandalwood?”

Go to the Scentered website to find the answer. When you have the answer,

1.     sign up to the Scentered newsletter the bottom of the homepage

2.     and go to either Scentered’s Facebook or Twitter page searching @iamscentered and tell us why this Survival Kit giveaway is so important to you right now and post the answer tagging @iamscentered. 

The 2x winners will be chosen at random. Entries close midnight March 18th. (The competiton is now closed so please do not enter however do visit Scentered.me and check out their wonderful balms and candles).

Next week, I’ll explain how procrastination is not all that bad If we search for the golden nuggets (there’s always a golden nugget) and I’ll have Skyler McDonald the founder of SkylerLondon, the first colour-only salon in the UK sharing her experiences of procrastination and it’s impact on her business (or not). The salon’s based in our very own Wandsworth.

Thank you to Lara from Scentered, and stay tuned for Ayesha Casely-Hayford who will be on at 3pm with Afro Archives. If you’re listening to a recording of this show, the competition is closed now however please do visit scentered.me to check out their amazing products.

Thank you.

END


show 4

23 march 2018

procrastination

Welcome back to another Mind Your Business Show on Wandsworth Radio with me Nicolette Wilson-Clarke, Master Coach to women entrepreneurs.

Thank you to Chloe for She Speaks from 12-2pm and don’t forget that Ayesha Casely-Hayford will be on at 3pm with Afro Archives.

Today in the studio I have joining us the first colour ownly salon owner in the UK Skyler McDonald from Skyler London.

We’ll find out all about Skyler, how she created her vision and what her experience of procrastination is a little later. Hello Skyler….

So it’s the last of the procrastination series and I’d like to finish the series with a brief summary of what we’ve covered over the past 3 weeks and end the show with some procrastination exercises for you to take away with you and implement daily.

What You Need To Know About Procrastination

The brain has different sections that individually contribute to the sum of our everyday functioning. Our prefrontal cortex is one of them and is the most recently evolved part of the brain. It can be found at the front of the brain.

Now, this is going to be your weapon against procrastination. It will override the Motivational Triad of pleasure, no pain and efficiency because it’s responsible for complex planning, decision making, focusing and organising your attention, moderating social behaviour, personality expression and regulating your ability for attention or distraction. Interestingly enough, it doesn’t actually fully develop until you’re around 25 years old and it's basic activity is considered to be putting thoughts and actions together that relate to our internal goals. Do you recall knowing exactly what you wanted to do in your late teens and early twenties? No, me neither. Now I understand why.

So you have a fully functioning ‘over-rider’ that, if you learn to use effectively could be the armour you need to combat procrastination and set you up for your absolute success. How powerful is that?

Fear

Did you know that there are 50 different types of fear that may cause you to procrastinate? Fear of intimacy, fear of death, fear of flying, fear of rejection, fear of failure, fear of success, fear of public speaking, fear of the dark, fear of commitment... and the list goes on.

 When you're fearful, you activate your survival instincts causing a response of fight, flight or freeze. This results in your sympathetic nervous system taking centre stage to protect you. Hormones are released that heighten your senses and keep you alert and alive however these days your dangers are very different to the dangers of yester year where a delayed reaction could have meant death.

Today’s everyday fears are more related to losing a client or disputes within relationships of high emotional value rather than survival but the brain doesn't differentiate between the two. It just recognises fear and responds accordingly. When you continue to focus on why you DON'T want to take action you activate the fear/stress circuit especially when you start to focus on what will happen if you do take action ie the humiliation, disappointment, shame etc. Remember, what you focus on becomes your reality.

Now you’re in survival mode and fight, flight, or freeze responses are on full alert. Most of you will become paralysed by procrastination and flee away from the task at hand for fear of failure.

So when you procrastinate and it results in no action, the actual fear of not achieving your vision is very small. In order to overcome procrastination you have to make the fear bigger. Ask yourself this, “What is the reward of TAKING ACTION that is greater than if I don’t take action?”

So if you don’t prepare for or make that speech for your upcoming meeting, you're going to be humiliated and seen as unprofessional. What’s greater? The humiliation/unprofessionalism or the thought of never fulfilling your true potential…of living small? If you’ve got lots of ideas, a big vision, a life to live then the second is definitely the answer. And the impact of that on your world will be far greater than a little humiliation which to be honest is something you decide to feel. Means you can decide not to feel it too.

So you choose to act and BAM! A dopamine hit. The chemical of reward makes you feel all amazing and capable. No drugs, no alcohol. Just your decision to take action.

And this is how you start to manage your mind by stepping away from fear and into action.

·        Breathe to step away from fear

·        Fix your focus

·        Take a small step

·        Have a small win

·        Create a string of small wins

·        Build stronger neural brain pathways/activate neural circuits

·        Show self that no matter what happened in the past, you CAN take ACTION now

Building Your Defence Armour

Here’s my 6 step guide.

1.     Decide on your intention/objective/outcome for what you’re planning

2.     Choose a realistic date for completion

3.     Write down the steps you need to take to create your vision

4.     Break these steps down into micro steps to action

5.     Brainstorm all the things that could go wrong by asking yourself, “What could prevent me from creating this vision?”  Find solutions by asking yourself, “What decisions do I need to make to assist me in resolving these obstacles?”

6.     Take action by implementing small steps!!!

Skyler Questions

How has procrastination affected your business creation? 

I am not really a procrastinator. I have a lot of things to work on and sometimes people get frustrated that I don’t work on their “important” thing right there and then. But for me its about working on what is important to me and what will effect my business. If I decide to do something or work on something – I just get on and do it.

What has been the biggest impact of this?

When we decided to develop the skylerlondon brand – it was a huge task ahead. It’s the first of its kind in the UK so there was no template to work from. So I just broke down what needed to be done into byte size chunks and just did them. 

Are you currently experiencing procrastination?

No – like most people – I would love an extra 24 hours a day that no one else has to do all the things I want – but I don’t just put things off because I am not sure what decision I want to make.

If not, does that mean you've whooped procrastination? 

I think it is a constant temptation. To not make a decision or delay making a decision. But to be honest I don’t have any difficulty in making decisions about what I want to do. I think delaying a decision often means thinking about it twice which is just wasting time.

Procrastination exercises

1.     Each night before you go to bed, write the 3 highest value, highest impact or highest earnings tasks to action the next day ideally before midday and determine the end goal. By doing this, you’ll start to walk your talk as a woman entrepreneur and set yourself apart from the many others who fall victim to the clutches of procrastination.

2.     Ask yourself, “What is the bigger reward for taking action?” You must have a strong reason for acting where the pain of not doing it is greater than doing it.

3.     Step away from fear. Activate the sympathetic nervous system by taking 6 deep 5 count breaths, in through nose and out through mouth.

4.     Activate the release of your feel good hormones. Hug someone or an animal to release oxytocin. Take action and see the reward to release dopamine. Sit in the sun, exercise, read something positive for happy thinking or eat typtophan-heavy foods like bananas or walnuts to release serotonin. Sniff vanilla or lavender, listen to music, laugh, exercise or eat 70%+ chocolate to induce endorphins.

5.     Take action with small positive steps that bring a win each time and do the most rewarding task first.

6.     When you feel procrastination kicking in repeat with conviction, “ACT NOW, ACT NOW, ACT NOW!”

7.     Visualise your task in hand as completed all the time and imagine how you’ll feel when it’s done. Tune in to the positive feelings and let that drive you to completion.

8.     If you’re making excuses as to why you procrastinate - STOP IT! Take ownership of your behaviour and refuse to accept or explain away unproductive behaviour anymore

9.     Reward yourself for the completion of the task and place mini rewards in between to acknowledge the small wins. Psychologists call this Operant Conditioning where you condition yourself to expect a specific consequence after performing a specific act. Rewards can be anything: going for a walk, a cup of tea, reading a magazine, a holiday, watching a movie, going out to dinner, shopping. Each reward will reinforce your ability to take action and direct your focus on to the pleasure you gain from the action, away from the task itself.

10.     Resolve to be invincible in the completion of your task. Make a promise with yourself that whatever gets in the way, it will not stop you from completing the task in hand. Act with urgency.

11.      When you create a plan, label each action according to importance. Brian Tracy uses the ABCDE method. Label important and urgent tasks A and always action these first. Remember that what’s important is not necessarily urgent and vice versa so start with either the time starved tasks, the big challenging tasks or do the worst first. B = tasks with mild consequences ie returning phone calls. C = nice to do, no consequence ie coffee/lunch with a friend, calling family/friends. D = delegate the task so that you get focus on the more important or urgent stuff. E = eliminate the tasks that make no difference to your vision. Each section can have subcategories ie A1, A2. Train yourself to start the day sustainably and work ahead of schedule.

12.        Follow the Swiss Cheese technique by putting holes in your plan bit by bit. Pick a portion of your plan and get to it and only that until completion. Each portion will build to the sum of the whole.

13.        Diarise the time for your task just like you would a meeting. Add it to your calendar and do not let it slide.

Next week, I’ll have Mirjam Schneider, Astrologer in the studio. Now Mirjam would really love to share with you the truth about astrology. She believes that it’s been misrepresented and so will be here to set the record straight once and for all about what astrology actually is and how it can be used to support your happiness in business and life. I’ll also have a live guest who will have a synopsis of their chart read out live on air. You’ll be able to see the power of astrology as it happens.

Thank you to Skyler and stay tuned for Ayesha Casely-Hayford who will be on at 3pm with Afro Archives. Don’t forget to check out Wandsworth Radio over the weekend and next week too. Just visit wandsworthradio.com.

You can listen to the edited show at embodiedentrepreneur.co.uk where you’ll find all the March shows plus show notes.

END


show 6

6 APRIL 2018

TIME MANAGEMENT

Welcome back to another Mind Your Business Show on Wandsworth Radio with me Nicolette Wilson-Clarke, Master Coach to Women Entrepreneurs.

Thank you to Chloe for She Speaks from 12-2pm.

Well this is a brand new month and so that means a brand new theme. During this month of April, I’ll be talking all about Time Management and I’m going to jump right in.

When you bring the words time management to mind, what do you think of? The clues are in the words really, aren’t they?

When we talk about time management according to a website called MindTools.com, we're talking about organising and planning how much time we're going to allocate to a specific task.

I bet you’ve experienced the fall out of when you didn’t meet a deadline or failed to put one task above another.

If so, then you’ll already know why you need to master good time management. If not, let me share with you the benefits of efficiently managing your time.

Benefits of Good Time Management

·        Greater productivity and efficiency.

·        A better professional reputation.

·        Less stress.

·        Increased opportunities for advancement.

·        Greater opportunities to achieve important life and career goals.

·        Failing to manage your time effectively can have some very undesirable consequences: missed deadlines, inefficient work flow, poor work quality, a poor professional reputation and a stalled career, higher stress levels.

So you can see that if we fail to plan then we plan fail.

Prioritising

Understanding when and being able to determine when something's a priority is a great place to start.

Let’s first understand the difference between a priory and something of importance.

A task that’s important isn't necessarily a priority and a priority can be important too. So how do you prioritise because prioritising is one of the most efficient ways to use your time. Not only does it mean you get things done but your health benefits too. You get reduced stress levels, space to think and do other things plus the opportunity to focus your energy and attention on the things that matter to you therefore improving your lifestyle.

In today’s show, I’m going to choose to manage the time with a really easy and fluid feel. I’ll play lots of joyful music and share some knowledge and offer useful tools for incorporating efficiency into your daily working life. Sit tight beautiful woman entrepreneur.

So how do you prioritise because prioritising is one of the most efficient ways to use your time. When we prioritise, we tend to do so for three main reasons:

1.     Financial rewards

2.    Time constraints

3.    Someone else on your back

How do you make the decision to prioritise if everything on your task list needs doing yesterday?

Here’s a couple of tools you can implement if you find yourself in that situation.

Paired Comparison Analysis

This is simply where you compare each item on your list with all the others there and deciding which out of each two is the most important.

Action Priority Matrix

This is one of my favourite because it’s extremely effective and allows you to evaluate the task value vs the energy expended. You get the chance to strategically drop the tasks that take up a lot of your time and bring little reward. https://www.mindtools.com/pages/article/newHTE_95.htm

It takes practice to use this tool but once you’ve mastered it, it can save you bags of valuable I’m in the future.

How to use the Action Priority Matrix

·        List the major activities

·        Score on impact (0 = nine, 10 = maximum) and effort (0 = none, 10 = major effort)

·        Plot on graph based on scores

·        Take action to prioritise, delegate or drop

This tool can also be used for urgent vs important so you an change impact vs  effort to urgent vs important. What’s the difference between urgent and important? I'll tell you next week plus how to create an Action Programme which is one step along from your ‘to-do' list. https://www.mindtools.com/pages/article/newHTE_83.htm

13 Steps to improve your time management skills

1.     Create a schedule allocating at least 2 hours

2.     Make that time an experience ie cup of tea, music, food treats,  whatever rocks your boat

3.     Before you begin, take a minute to tap into your driver – What’s the bigger picture? Let this picture drive you and remind you what the planning all about

4.     Then take a minute to celebrate your wins in the previous week and list at least 10 of them

5.     What did you learn from the last week – about yourselves and your experience

6.     Highlight what didn’t work out. Determine why? What could you have done to get a more positive outcome? What would you do next time?

7.     Now let’s focus on the future. Pick 7 outcomes for the week ahead.  How do you want to end your week and what do you want to have achieved? Doesn’t all have to be business related

8.     So now it’s time to schedule.  You need to allocate time to each task because we tend to underestimate how long things will take. So assign an actual time to the things that matter and need actioning. Spread the outcomes throughout the week and then decide on the core tasks to get you there. It’s really easy to do many little superficial tasks each day however its more challenging to do lots of meaningful tasks. We can truthfully only really complete 1-3 meaningful tasks per day.

9.     Pick up to 3 ‘must dos’ MDs and schedule them throughout the week. Where do calls and meetings fit into this? Don’t forget to add them.

10.    Now add to your calendar as if booking a meeting with yourself

11.     What’s left to do? Can you fit it in somewhere? If not, leave it out

12.    Take a minute to focus on others by asking who you can assist this week

13.    Is there someone who can assist you?

A Few Considerations

·        Avoid hijacking every second of the day with a task. Give yourself space to breathe and buffer

·        Remember that it's ok to overspill tasks into next week. It’s not always possible to complete everything

·        Give your procrastination tendency a break by putting priority tasks first

·        So often we'll say that there aren’t enough hours in the day. Not true. With careful planning and flexibility like bamboo you CAN action the things that matter most to you.

So that’s it for today and I want t to thank you for tuning in and being open to how you can be more efficient with your time. Your time's valuable and life is fragile so it’s a real priority to ensure that every second is used exactly how you want to use it.

I truly believe that if my actions are not giving me either joy, love, purpose or/and appreciation then I shouldn’t be doing them. I have the choice to live a meaningful life and so do you too. If you're not already, what choices are you making to positively shift?

I’m Nicolette Wilson-Clarke, Master Coach to Women Entrepreneurs. I wish you a joyous week filled with much opportunity to shine brightly and to live life  like you mean it.

Catch the edited show from Monday at embodiedentrepreneur.co.uk and check out the previous shows there too.

Until next week.....

END


show 7

13 APRIL 2018

TIME MANAGEMENT

Welcome back to another Mind Your Business Show on Wandsworth Radio with me Nicolette Wilson-Clarke, Master Coach to Women Entrepreneurs.

[Thank you to Chloe for She Speaks from 12-2pm].

During the month of April I’m talking about Time Management and if you’re a regular listener, you’ll know that from the second week of the month I have a guest joining me in the studio.

Today’s guest is an operapreneur, oh yes! We’re playing on words this week. She is a rich, velvet toned opera singer who loves to champion female-centric new works and is working on her vision of directing, producing and performing in a strongly female Baroque work plus developing two one-woman shows – one of which, Mezzo sings the Bard is part of Wandsworth Arts Fringe 2018 4 -20 May. Not only that my guest is also a voiceover artist and an educator.

Aha I think you warrant calling yourself an operapreneur. Please meet Grainne Gillis.

We’ll find out more about Grainne in a few moments but first let’s get back to time management.

We manage time to maximise our productivity in any given day so that we can do as much of what we enjoy doing as possible. I don’t know about you but I want as many minutes out of every day to be about happiness, success and love. You’ll have your own values but I think you get my drift. If you’re not doing something that nourishes you, then why are you doing it?

So getting to grips with time management gives us the opportunity to really map out how we can best use our energy and where to send it to receive the best results.

Which brings me onto a practice that is the axis of my day. It’s from where everything else hangs. I’m talking about my morning ritual. Do you have a morning ritual. One that prepares you for the day ahead? Well this afternoon we’re going to design one as a template for you to draw from.

How to Create a Morning Ritual

Why?

Have you noticed how when you do something for the first time, the effort and energy expended is way more the first few times than when you get further on down the line? Then you find the shortcuts that get you the same results in a fraction of the time and it all becomes smoother, swifter and most importantly for the brain...efficient.

Do you remember in our procrastination month we established that the part of the brain towards the back where we function for survival and function on autopilot and default (basal ganglia) has a main objective of achieving the Motivational Triad – no pain, all pleasure and pure efficiency.

To be efficient we need to do something time and time again for the brain to decide that its way too inefficient and needs to be imprinted to reduce the effort and time. It then becomes stored as a habit in the basal ganglia and that habit soothes the need for efficiency and autopilot begins when we execute that action.

Habits can be negative to us ie consistent excess of something even consistent lack something such as food or excess drinking, smoking, drugs. You should really be focussing on 2 types of habits:

1.     Habits that improve your quality of life in the present

2.     Habits that improve your quality of life in the future

So, habits can also be positive and that’s our focus today.

Trying to make significant changes in your life will be difficult.

But if you manage to delay gratification, and establish the desired habit, your life will grow exponentially.

The Marshmallow Experiment

The Stanford marshmallow experiment was a series of studies on delayed gratification in the late 1960s and early 1970s led by psychologist Walter Mischel, then a professor at Stanford University.

In these studies, a child was offered a choice between one small reward provided immediately or two small rewards (i.e., a larger later reward) if they waited for a short period, approximately 15 minutes, during which the tester left the room and then returned. (The reward was sometimes a marshmallow, but often a cookie or a pretzel.)

In follow-up studies (10 years later), the researchers found that children who were able to wait longer for the preferred rewards tended to have better life outcomes, as measured by SAT scores, educational attainment, body mass index (BMI), and other life measures.

Trying to make significant changes in your life will be difficult.

But if you manage to delay gratification, and establish the desired habit, your life will grow exponentially.

The way you can achieve that is to focus on the present moment and try to enjoy every single thing you do.

What is a ritual?

Rituals are consistent actions, gestures, words usually performed sequentially for a desired outcome. So, for example in Hinduism a puja is a ritual performed when honouring deities or guests or to spiritually celebrate an event. As a Senior Yoga Teacher I resonate closely with this as it’s very much a part of the celebration of yoga and a beautiful experience. Perhaps you can think of a ritual that you grew up with or one that you’ve observed on your life journey.

Having a ritual, a series of actions, gestures and/or words first thing in the morning is a very powerful way to start your day and create absolute productivity and time efficiency therefore managing your time.

Let’s dive in and create a template.

Creating a Morning Ritual Template

We’re all very different and so I thought that rather than tell you what you should or shouldn’t to in your mornings, it would be more gracious to explore a template that you can fit your preferences into. You'll have examples to get the creative juices going however it will be bespoke to you.

When considering your morning ritual, you should have outcomes in mind. Remember, this is a strategic activity that needs to be planned well so that you don’t waste time whilst doing it with ineffective results. Otherwise, why do it?

Consider these 5 outcomes.

1.     You want it to wake you up so that you feel alert

2.     It must soothe your soul, nourish you, connect you with your emotions

3.     It should feed your intellectual state and stimulate your mind

4.     It should support increasing your life span ie exercise and relaxation

5.     It should inspire you, support your purpose and reason for being ie bring you closer to your long term goals

So there’s your template. Now only you can fill in the gaps to make it your ritual and often if we’ve never even thought about creating a morning ritual before we can find ourselves procrastinating with the fear of how to get started.

Next week, I'll share some ideas with you to assist with that process.

Thank you to Grainne for her vibrant contribution to the show.

I’m Nicolette Wilson-Clarke, Master Coach to Women Entrepreneurs. I wish you a joyous week filled with much opportunity to shine brightly and to live life like you mean it.

Catch the edited show at embodiedentrepreneur.co.uk and check out the previous shows there too.

Until next week.....

END


show 8

20 APRIL 2018

TIME MANAGEMENT

Welcome back to another Mind Your Business Show on Wandsworth Radio with me Nicolette Wilson-Clarke, Master Coach to Women Entrepreneurs.

[Thank you to Chloe for She Speaks from 12-2pm].

During the month of April I’m talking about Time Management and if you’re a regular listener, you’ll know that from the second week of the month I have a guest joining me in the studio.

Today’s guest is a real visionary I think. To have a desire to contribute towards our planet, make a business from that ethical stance and over olfactory pleasure in the form of a candle can’t have been easy. But that’s what Nicole, creator and owner of Wax and Wick did. And I do believe there were a few nay sayers along the way.

I’d like you all to meet Nicole Hansen.

Tell me about your journey and Wax and Wick Workshop. Why?

We’ll find out more about Nicole and how she manages her time in a few moments but first let’s get back to the theme of time management.

We determined last week that we manage our time to maximise our productivity in any given day so that we can do as much of what we enjoy doing as often as possible.

Today we're going to continue the idea of creating a Morning Ritual that we started exploring last Friday. Last week I left you with the 5 considerations when creating a Morning Ritual.

They were:

1.    You want it to wake you up so that you feel alert

2.    It must soothe your soul, nourish you, connect you with your emotions

3.    It should feed your intellectual state and stimulate your mind

4.    It should support increasing your life span ie exercise and relaxation

5.    It should inspire you, support your purpose and reason for being ie bring you closer to your long term goals

Today we'll add some flesh to the bones and I’ll offer you some suggestions to fill each of those considerations. Take them or leave them. Do your own research or add something that you’re presently doing. This is YOUR morning ritual.

10 ideas to assist with the process of creating a morning ritual.

1.     Get up earlier

Did you notice I didn’t suggest getting up early? Who am I to tell you when you rise from slumber. I don’t know your daily schedule, commitments, timings. But you do. So how could you surface just 15 minutes earlier when you’re experimenting with this. How could it go to 30 minutes earlier, then 45 minutes earlier until reaches an hour earlier. Its important to gently does it for adjustment purposes otherwise you’ll only remember the trauma you experienced rather than the reward. Like jumping into an icy cold shower without first starting warm and slowly reducing the temperature.

2.     Drink water after up to 8 hours of dehydration 

Try some warm water with lemon to flush out your toxins and kick start your metabolism. Recommended about half a litre which is equivalent to about 2 average sized drinking glasses.

3.     Do something that you can do no matter what type of day you’ve had 

So make your bed or lay the kitchen table for breakfast.

4.     Partake in physical activity

Take the stairs, try a group activity or simply go for a walk.

5.     Take quiet time

Reflect, plan your day and it’s objectives, check in with your emotions, consider who you can help, be grateful by noticing what or who is in your life, visualise your objectives and come back to the ‘Why’ of it all.

6.     Set Priorities For The Day

Set priorities for the day. My research on this subject has found that it’s actually really challenging to fulfil more that 3 meaty tasks each day. So with this in mind, set up to 3 large tasks/activities on any given day and take the time to determine their importance for execution.

7.      Read Books

How are you with reading? Enjoy it? Well what about taking some time in your morning to nourish your mind and soul. Let this action release your creativity and imagination as well as inspire and motivate you professionally.

8.     Learn Something New

Talking of nourishing, how about leading something new? This can take the form of podcasts, videos, books, magazines. Whatever you choose it should offer you value not only for today but also for the future. Do you remember that we touched on the two types of habits that we should focus on? Habits that improve the quality of your present life and habits that improve the quality of your future life.

9.     Work On Your Long-term Goals

Focus on your long term goals. During your morning ritual, this could be a wonderful time during those first 3 productive hours since waking to focus on your highest leverage activities. Choose one and complete it before doing anything else.

10.    Have a ritual to close your ritual

So you could finish each daily ritual with a mantra, or a particular inspirational video, some audio perhaps, a poem or a particular book. Consistently doing this could cement your practice and signify it’s conclusion. Knowing you’ve completed the most important part of your day with a familiar inclusion will send the reward chemical dopamine surging through your brain therefore giving you a terrific boost to begin your day. Its done!! Let the day begin!!!

A Few Reminders

A ritual is a consistent action, gesture or word usually performed sequentially for a desired outcome. It takes time to develop a  Morning Ritual that truly serves you. Be kind to yourself as you learn what works and what doesn’t. Be flexible, know that sometimes you’ll need to sacrifice to make the ritual a part of that day because things change.

Remember that a morning ritual does not have to be in the actual morning. It's whenever your morning is. By creating and incorporating such a grounding activity at the beginning of your day, you not only improve the quality of your own life but the quality of the lives of those around you.

Implementing these things will change you, your actions and reactions plus the impact you have on others because you’ll be conscious and in tune with your emotions and thoughts. Conscious living. Most of us walk around like the walking dead and then wonder why we experience certain negative outcomes. By having and practicing a Morning Ritual, you are in control and you decide the outcomes of your actions. Implementing it will change you and some or all of the following will start to flow into your life:

·         You’ll be happier and more energetic.

·         Your productivity will skyrocket.

·         Your relationships will be healthier and stronger.

·         You will be more motivated and inspired to do more.

·         Your financial life will improve.

·         You will be better. And you will do better.

All because of the way you started your day. So what are you waiting for?

I’m Nicolette Wilson-Clarke, Master Coach to Women Entrepreneurs. I have the choice to live a meaningful life and so do you. If you're not already, what choices are you making to positively shift?

Could the Morning Ritual be your first choice today for tomorrow morning?

I wish you a joyous week beautiful woman entrepreneur filled with much opportunity to shine brightly and to live your life on purpose and like you mean it.

Catch the edited show and show notes at embodiedentrepreneur.co.uk and check out the previous shows there too. The unedited show will be on my Facebook page @embodiedentrepreneur within the hour today.

Coming up is Ayesha Casely-Hayford with Afro Archives.

Until next week.....

END


show 9

27 APRIL 2018

TIME MANAGEMENT

Welcome back to another Mind Your Business Show on Wandsworth Radio with me Nicolette Wilson-Clarke, Master Coach to Women Entrepreneurs.

[Thank you to Chloe for She Speaks from 12-2pm].

During the month of April I’m talking about Time Management and if you’re a regular listener, you’ll know that from the second week of the month I have a guest joining me in the studio.

This is our last week for Time Management and to seal it today’s guest took her passion of yoga into the realm of service and now owns and manages Union Station Yoga based in Battersea, London.

Union Station Yoga’s mission is to create a space for you to slow down from the fast pace of city life and to re-connect to you and to your community.

Here’s some of the experiences that it’s members have had since visiting the studios.

"A perfect place to relax and to take time for yourself. From the moment you enter, you feel the care, the positive vibes and that you are among Angels. Can't recommend this studio and it's teachers more. Nutrition for the soul to come here. Magic!"

 

"Best yoga studio I have been to in London. Honestly!"

 

"This is the most amazing yoga studio, super lovely people, really fantastic teachers and great range of classes. Massively in love with this place! Filled with feel great factor for mind, body and soul!"

Please welcome Paula De Lao.

How does it feel to hear such raving reviews about what was once a dream, a vision and is now your reality?

Questions

Tell us about how the seed for Union Station Yoga was planted. [Listen to show for responses]

Let's go to a break and when we come back I’ll be sharing with you..... and checking back in with Paula about how she manages her time at Union Station Yoga.

Welcome back to Mind Your Business with me Nicolette Wilson-Clarke, Master Coach to Women Entrepreneurs.

Here at Wandsworth Radio this week we have a giveaway until Sat 28 April 2018.

Tickets Giveaway Blurb.....

Over the past couple of weeks on Mind Your Business, I’ve been sharing with you how to create your own Morning Ritual. If you missed it or would like to catch it again then simply visit embodiedentrepreneur.co.uk.

A Morning Ritual is an amazing way to start your day so that the rest of the day evolves efficiently, productively and well managed in time. Remember that a ritual is a consistent action, gesture or word usually performed sequentially for a desired outcome. It takes time to develop a Morning Ritual that truly serves you. Be kind to yourself as you learn what works and what doesn’t. Be flexible, know that sometimes you’ll need to sacrifice to make the ritual a part of that day because things change.

Also remember that a morning ritual does not have to be in the actual morning. It's whenever your morning is. By creating and incorporating such a grounding activity at the beginning of your day, you not only improve the quality of your own life but the quality of the lives of those around you.

Implementing these things will change you, your actions and reactions plus the impact you have on others because you’ll be conscious and in tune with your emotions and thoughts. Conscious living. Most of us walk around like the walking dead and then wonder why we experience certain outcomes that don’t serve us. By having and practicing a Morning Ritual, you are in control and you decide the outcomes of your actions. You’ll be happier and more energetic; your productivity will skyrocket; your relationships will be healthier and stronger; you will be more motivated and inspired to do more; your financial life will improve; you'll be better and you'll do better.

All because of the way you started your day. 

Do you have a morning ritual Paula? If so, would you be up for sharing it?  [Listen to show for responses]

So, this week I’d like to bring to light to the lack of clarity around what tasks are urgent and what tasks are important.

What’s the difference? I hear you ask...

Urgent Tasks

Urgent tasks demand your immediate attention however whether you actually give the task your attention may or may not matter.

Let me give you an example. Answering the telephone. It’s pretty urgent because otherwise you won’t know who called you and what they wanted. Lets say you chose to answer the phone and it’s an automated service telling you you’re eligible for compensation. The urgency you placed on answering the call has now just disappeared upon immediately taking action to answer the phone. There’s now nothing to action from what you initially classed as something needing your immediate attention.

Important Tasks

Important tasks matter and not doing them could have consequences on you or those around you/involved in the task.

For example, we're told that regularly visiting the dentist is important and if not actioned could result in tooth decay, toothache and other painful teeth related consequences. If you leave it too long before visiting the dentist, it could become urgent because you’ll get toothache. The consequence of not actioning an important task.

Now, doing things like watching videos and reading posts on social media are certainly neither urgent nor important and if you find yourself being distracted by these pointless and fruitless tasks each day, I’ll be writing a blog on how to minimise the risk of distractions so that you can manage your time with focus and power.

Paula, do you have your own way to determine what's urgent and what's important?  [Listen to show for responses]

In my first Time Management show at the beginning of April, I talked about one of my favourite tools to assist me in managing my time... the Priority Matrix.

I explained it using the variables impact and effort e.g. how much effort are we using to gain maximum impact on any given task to determine taking action on that task.

Let’s replace those variables and use variables urgent and important instead to assist us in determining what we should be focussing on.

Read more and see the Priority Matirx diagram at: https://www.skillsyouneed.com/ps/time-management.html

Once you grasp the full benefits of understanding the difference between urgent vs important and shift your actions accordingly, you’ll be on your way to positively prioritising your business day whether you’re working from home or an office.

Paula, how do you manage your time in relation to urgent and important tasks?  [Listen to show for responses]

As we close the month of Time Management, I’d like to offer you a few more tips for optimising your time each day.

I’ve put together 3 tips that can assist you to stay on top of positively managing your time.

1.    Tidiness

Having a clear space can really assist with clear thinking plus it makes us feel good when we clear up.

Consider three things:

·       What will you keep? i.e. filing or taking action

·       What will you delegate or give away? ie what can you pass on to someone else to action or to take over? Ie project or old laptop

·       What will you dispose of? Ie what’s no longer of value/use to you or someone else?

Paula, are you comfortable with delegation?  [Listen to show for responses]

2.    Your best time

When is your best time for a particular task ie meetings in afternoons or mornings? Meaty stuff early morning? Filing late eve?

3.    Multi Tasking

I know you think you can do it however the brain can only properly focus on one thing at a time and it takes a while to refocus when we shift to something else. You ever been asked to stop doing whatever you’re doing when someone is talking to you? Apart from being highly rude, there’s no way you can be present with that person AND focus on what your reading or doing. The same goes for your daily tasks.

So I would invite you to consider no more multitasking. If you really must continue to do so though, why not do these two things instead:

·       Group tasks together

·       Do similar tasks consecutively

Paula, How do you get things done as you manage Union Station Yoga?  [Listen to show for responses]

Can you detach from your ideas as they evolve?  [Listen to show for responses]

So that's it for another Friday with Mind Your Business. Thank you to Paula for Union Station Yoga in Battersea, London. How can my listeners get in touch with you?

www.unionstationyoga.co.uk

If you’d like to review the show notes then look no further than www.embodiedentrepreneur.co.uk. Please don’t hesitate to share the shows with friends, family and colleagues you believe will benefit from its content.

Join embodiedentrepreneur on Mixcloud to receive an immediate update of edited shows as soon as they're posted or you can visit www.embodiedentrepreneur.co.uk anytime to catch them. The unedited show will be on my Facebook page @embodiedentrepreneur within the hour today.

I wish you a joyous week beautiful woman entrepreneur filled with much opportunity to shine brightly and to live your life on purpose and like you mean it.

Coming up is Ayesha Casely-Hayford with Afro Archives.

Until next week when it’s May and Mind Your Business will have a brand new theme and more guests throughout the month.


show 10

4 MAY 2018

self expression

Welcome back to another Mind Your Business Show on Wandsworth Radio with me Nicolette Wilson-Clarke, Master Coach to Women Entrepreneurs.

[Thank you to Chloe for She Speaks from 12-2pm].

It’s a brand new month and so it’s a brand new theme. This May were going to talking about Self Expression and it's going to be a little different from previous months because I’m working abroad for much of May and June.

So what I’d like to do is have this first week with only me and no guest, next week be me with a guest, then I'm away for the remainder of May returning in June to continue Self Expression for the first 2 weeks of June with guests and then away for the remainder of June to return in July with a brand new theme about the Power of Saying No for the whole month of July.

So let’s talk about this month's theme Self Expression. What do I mean by self expression? What is self expression?

Well when I say self expression, I mean the ability to say what you mean and mean what you say. The ability to express through your own means what you internally vision both clearly and powerfully. This can be through conversation via opinion and ideas, through art like music, dance, painting or acting and it can be through personality traits such as your behaviour, feelings or thoughts. It can also be through clothing so what you wear,  how you style your hair and how you give yourself permission to be you.. to be individual.

The term self expression via the Cambridge online dictionary says, “the expression of one's own personalityfeelings, etc, as in paintingpoetry, or other creative activity.

The online Urban Dictionary says, “Personal actions or habits intended to convey, or expose, emotional or intellectual conviction.”

The use of the word expose elicits feelings of vulnerability doesn’t it? Do you feel vulnerable when you self express? Or is it something you take pride in doing so that others know who you are and what you stand for?

When I’m coaching I’m often asked how does one find the courage to be themselves unashamedly and more importantly...How does one actually go about finding themselves.

Think about it, when we’re surrounded by environments and people that have shaped who we are today, it’s extremely challenging to wake up one morning and boldly question who you truly are. Why would you if you've never had any indication or clue that you could be someone else?

Well, you can be someone else, in fact you can be whoever you choose to be and from a base of knowing who you are.  

You know, from fear of how you’re perceived to exhausting people pleasing, we can spend our days living someone else's life if we remain blind to the fact that it’s time to stop being who we aren’t.

So, as a beautiful women entrepreneur encountering the fall out of other people’s fears and limited beliefs (as they attempt to limit you) how do you be who you are and express yourself like you mean it cocooned by courage, grace and joy?

What steps do you need to take when you realise you’re living in a very tight Lycra grip that’s squeezing the hell out of your true self expression and keeping you small and contained?

Is that you right now?

Well in this afternoon’s show, I’m going to offer you 2 steps to draw you closer to finding who you truly are.

Many of us worry about time. It's as though we're constantly wanting to beat a power that is totally out of our control. You can’t control time beautiful woman entrepreneur, you can only control your response to it though.

So for those of you who worry that things take too long when creating change, consider that for all the seconds you focus on time ticking away, time IS ticking away and ooh look, there it goes, just running past you because you're too darn busy obsessing about it.

Where your focus goes, your energy flows....

1.    Know Who You Aren't

So I bring up time because the first thing you should know about finding yourself... step number one, is that it’s impossible to find who you are without knowing who you aren’t. And yes, I did say that. Knowing who you aren’t. It that takes time. It’s a process that with every bit of awareness will bring you closer to you.

For example, I am not someone who enjoys excessive foul language. Words have power, so unless your foul words are so needed because there isn’t ANY other word in the English or other language that can express it adequately then you’ve lost me and it becomes quite a challenge to stay with you and fully appreciate what you’re wanting to express. Of course I take into consideration artistic license and using language for effect but outside of that I choose not to surround myself with those whose words are an advert for language apathy.

By becoming aware of this I stepped into my love of communication, of using language to make a difference to the lives of others, of using language to express myself. And here I am today talking to you.

Another example is my love of sunshine, heat and water. I really love them, independent of each other or together. I discovered this when I observed my energy and thoughts in cold, dark and dry environments. For example, during the winter months where we're couped up indoors with central heating, extra layers and little bright daylight. I’m a shell of myself both mentally and physically.

So, to combat this during the winter months, I take lots of hot soothing baths, jacuzzis, steams and I swim or just be in the pool. I have a Seasonal Affective Disorder (SAD) light box for those moments when it’s a challenge to focus and create and I go inside more in reflection... almost as though it offers me the warmth I’m seeking.

So, can you see, I would never have realised that part of who I am if I hadn’t taken the time to observe who I’m not.

So who aren’t you?

Take some time every day to focus on this in reflection. Make notes in whatever way serves you and give yourself a time frame slotting it into each day with ease.

BREAK

2.    Ask yourself these five questions to gain more clarity on who you truly are.

       i.            Who or what would you be if you knew you couldn’t fail?

Who do you dream of being? What do you dream of being to others? Did you dream that when you were a child? Were you told it wasn’t possible? Do you believe that now?

     ii.            What’s your personal mission statement?

You have one for your business and that’s just a part of you. Why not create one for the whole of you. I expect it’s what you might do if you were at a speed dating event. You say who you are, describe yourself and share what’s important to you.

For example, mine is that I want to contribute to the lives of others that they may see and that they may believe in their own light and shine on purpose.

  iii.            What are your personal core values?

Your core values are the things that you believe are important in the way you lead your life. They give you a reference for what in your life is beneficial, desirable, constructive, good and important. They can change as you grow however ask yourself what are they today?

When you know your core values, decision making is less challenging and priorities become more defined.

  iv.            What makes you really happy?

Once you’ve determined your core values, this question becomes easier to answer. For example, if family is a core value and you’re offered a job travelling 90% of the year, will you be happy being away from your family so much? Mmmm. Going back to the question. What made you happy as a child? Is it the same today? Are you doing it now?

     v.            If money were no object, how would you live your life differently?

We often use money as the reason we don’t do something however this question isn’t really about money. It's about unleashing the restraints we subconsciously put on ourselves, the limitations. It’s about thinking outside those limits and honouring our aspirations and desires. A bit like the first question I invited you to ponder on, “Who would you be if you knew you couldn’t fail?”

So knowing who you aren't and reflecting on the ‘get to know you’ questions is the first step to understanding how you can truly fully express yourself. You’re on a date with you! Would you date you now before answering the questions? What about after?

Do you get it now? You can’t truly express fully who you are, until you've explored you, your desires, your wants, your musts, your needs, your energy, your flow. Only then can you step into a space/a room unashamedly confident, knowing where you’ll choose to give your energy and time, knowing what you’ll choose to receive as nourishment from those around you and knowing whether you should even be there at all. As others see you shine ever so brightly and on purpose they’ll learn to shine too.... eventually..... if they choose.

During this coming week, see how you can act on what I’ve offered throughout the show. Next week with that grounding and awareness you'll have, I’ll be giving you insight into ways that you can become more fully self expressed as a beautiful woman entrepreneur.

I’m Nicolette Wilson-Clarke, Master Coach to Women Entrepreneurs and that’s it for today on Mind Your Business as we explore Self Expression.

Sending out much gratitude to you all as MYB listeners, otherwise I’d just be sitting here talking to myself on a mic. Thank you.

Coming up is Ayesha Casely-Hayford with Afro Archives.

Until next week....


show 11

11 MAY 2018

self expression

Welcome back to another Mind Your Business Show on Wandsworth Radio with me Nicolette Wilson-Clarke, Master Coach to Women Entrepreneurs.

[Thank you to Chloe for She Speaks from 12-2pm].

This May we're talking about Self Expression and just to remind you that due to working abroad for some dates in both May and June, the Self Expression theme will be split between May and June.

I’ll be away for the next two Fridays and shall return on 1st June with an amazing guest to continue our talk about Self Expression.

Beautiful woman entrepreneur, ever wondered how you can connect to your feminine side through the joys of movement and return to the sacred wisdom of your body? Would you like to? Well join me on 1st June for an insight into thinking a little differently about how you can express yourself with my creative guest Mina Aidoo, Embodiment Teacher, Artist and Author.

Also, do you find it challenging to say no? Well in July I’ll be discussing the Power of Saying No. Put it in your diary and make an appointment with your CEO (err.... you) to listen in.

So let’s come back to this month's theme Self Expression. My guest today is Mirjam Schneider, Psychological Astrologer. Mirjam’s going to share with us today how women entrepreneurs can practically benefit from having astrological background knowledge in order to excel in their business and life. How can having your astrology chart read assist you in understanding how you truly self express yourself?

Hello Mirjam.... How are you?

Last week in the first show of this theme, I introduced the definition of self expression. Mine being the ability to express through your own means what you internally vision both clearly and powerfully. This can be through conversation via opinion and ideas, through art like music, dance, painting or acting and it can be through personality traits such as your thoughts, feeling or behaviour. It can also be through clothing so what you wear, your department,  how you style your hair and how you give yourself permission to be you.. to be individual.

The term self expression via the Cambridge online dictionary says, “the expression of one's own personalityfeelings, etc, as in paintingpoetry, or other creative activity.

Last week, I invited you to take some time over the steps I offered you to assist in getting closer to who you truly are.  Before you can fully express yourself you're going to need to know exactly who you’re expressing.

So I suggested you get to know who you aren’t and that you ask yourself 5 simple questions:

       i.   Who or what would you be if you knew you couldn’t fail?

       ii.   What’s your personal mission statement?

       iii.   What are your personal core values?

       iv.    What makes you really happy?

       v.     If money were no object, how would you live your life differently?

For full insight into these questions, check out last week’s podcast at embodiedentrepreneur.co.uk.

So that’s your foundation to explore from.

I promised you last week that we would discuss ways to become more fully self expressed as a beautiful woman entrepreneur. Before I share that, Mirjam can you name the elements in a chart that should be considered when looking for hints at optimal self expression in a woman entrepreneur. Why are they so valuable to this understanding?

How can I best express myself from my chart Mirjam?

8 Ways to Become Fully Self Expressed

1.    Learn who you are

Well this you’ve already actioned. Are you pursuing your passion? Using your talents? Take a step back and become an observer. Are you fulfilled? Are you settling? Are you gaining knowledge to open up new possibilities? If not, why not? When you learn about who you are, you won’t settle. Seek assistance if you need but please, don’t settle.

2.    Face reality

Facing reality is not easy especially if there's suffering involved. If you want to become Fully Self Expressed you’re going to need to address the things that just aren’t working. E.g....You’re an entrepreneur at heart yet you haven't created the business. You’re breathing entrepreneurship with your business however you’re not moving forwards. You’re in a relationship you keep trying to fix. Cash flow is stuck.

Until you realise that you have the choice to change situations and that you deserve these changes, you’ll trundle along in life with little/no meaning. If you don't know what your life means, how can you express it?

3.    Pick up your Passion

Pick up your passion and run with it. Are you putting other things before you? Are your passions on the back burner simmering away unattended to?

Once you get to know yourself, your passions will reveal themselves. To know yourself, to know your passions and not honour them is a tragedy.

So what’s your passion?

4.    Connect to Creativity

I talked about Self Expression as being among other things about how you dress, write, sing, move. See how you can indulge in techniques that allow for creativity. Be in spaces that open your mind through their energy, smells, visuals. Write daily, carry an ideas book around with you. Hang/brain storm with other fellow creative’s.

5.    Re-Create You

People talk about finding themselves. Is your self found or created? I think it’s created. Psychiatrist Thomas Szasz agrees. He says, “People often say that this person or that person has not yet found himself.  But the self is not something that one finds.  It is something that one creates,” said Psychiatrist Thomas Szasz.

When you create, you have choice. You choose who you wish to be. How powerful!

6.    Be Fully Present

How does it feel to BE inside your body. To fully express, you need a sound place to express from. If only for 5 minutes sit quietly and listen to the sensations within your body. If this isn't possible notice them through your senses when stuck in traffic, standing in a queue, having a tea/coffee, eating. Learn to understand what these feelings mean so that you can express them.

7.    Really Breathe

Breathe deeply to the base of your lungs to cleanse the body and mind especially from slumber. Conscious breathing awakens the being and brings aliveness to your state. In this awakened state you can fully express.

8.    Develop Your Mental Agility

See things from different angles therefore increasing your resilience to challenges. When you come across setbacks, how do you spring back? Be flexible in crisis and you’ll open up opportunity to see how you express yourself under pressure. Then reflect and observe what worked for you to positively self express.

By doing this you bring joy to your being and learn how to fully express yourself in every given moment.

I’m Nicolette Wilson-Clarke, Master Coach to Women Entrepreneurs and that’s it for today on Mind Your Business as we continue to explore Self Expression.

Join me again on 1 June with Mina Aidoo, Embodiment Teacher, Artist and Author.

Thank you to my guest Mirjam Schneider, Psychological Astrologer. Remind us how we can connect with you: www.mirjamschneider-astrology.com.

Thank you beautiful woman entrepreneurs for your continued support with MYB.

Coming up is Ayesha Casely-Hayford with Afro Archives.

Until 1 June 2018....