Moving beyond motivation to create and stick to healthy habits

habits over motivation
Model: Me Photographer: Aaron Schomburg

Motivation is great in the fact that it gets us inspired and excited to get going. However, it has its limitations. Motivation is the first step in the process of achieving but it’s not the only step. Equally, if not more important is creating healthy habits. Let me explain the reasons why…

When we create healthy habits we improve our weak areas. We thrive in new areas. We move beyond the idea of doing something to actually doing it. If you did a serious heartfelt inventory on where you fall short what area(s) would that be?

You might be saying no way Dani, it’s too much work and I don’t even know where to start. It’s natural for a person to not want to do the same repetitive cycle over and over again. But what you need to ask yourself is…what’s really important here?

Thriving in new areas can bring us back to motivation. We start making healthy habits a consistent routine and we get to see the positive progress it makes on our life. As a result this can bring us back to motivation.

The freedom in this habit journey, is that you get to choose for yourself. You can chose to live a shallow, meaningless life with little to no positive outcomes or you can chose to live a meaningful, purposeful life with joy and positive impact because you consistently put the time and energy into an amazing outcome.

Hopefully I have convinced you now to start creating healthy habitsūüėČ. Start by making a list of all the healthy and important things you want to start changing.

If you haven’t started tracking your habits, you can download the Habit Tracker I’ve created to help you. Simply go to my blog post “Establishing goals to help you succeed.”

Here is what you need to know and keep telling yourself as you get going on this:

Habits are 100% your responsibility. When we blame others or whatever is hurting our habit process, we need to realize it’s up to us. No one else can take responsibility to make our healthy habits happen. There is no improvement when we excuse ourselves and blame people or things. Click To Tweet You come across a challenge-brainstorm how to fix it in order to make it better.


Our self image predicts whether or not we follow through on doing our habits. How you view yourself and the thoughts you feed yourself, will determine whether you do your habits.

habits over motivation
Model: Me Photographer: Brad Malmgren

You will get restless and want to quit at times. Our brains are wired to protect us and can easily talk us out of something difficult. When this happens and you tell yourself “I don’t want to do it” tell your brain the opposite. Get up and moving right away on doing your habit.

Say no to short term pleasure- things that distract you from your mission. This is a tough one. We live in a world where That is very me focused and very “please me focus.” Discipline is a tough word to put into action. Clear yourself of those things that vie for your attention and don’t contribute to attaining your healthy goals.

habits over motivation

Schedule your habits for a specific time and place. Use your phone as an alarm or reminder notifications so that you don’t forget. Putting a time/place on it will help you get into the routine of doing your habits. Plus it will make it easier on you as you go about your day.

Be blessed and bless others,

‚̧Coach Dani

Establishing goals to succeed in the new year

Establishing the right goals for you in the new year will take careful consideration. It will require you to get honest with yourself and have some self awareness. Don’t just set a goal that “sounds good” or is “good for you” with no real intention or plan to follow through.¬† You need to be aware of what it is you need and want.¬† There has to be a strong desire and a will to do it.

First, think about what is important for you and to you.  Grab some paper and start brainstorming. Prioritize your list with simple and clear details. If you have subscribed to my email list you will get a free download goal setting sheet to help you. I have also included a weekly goal sheet to help you along the way.

weekly goals

Answering what is important¬†for you and¬†to¬†you, will give you a sense of direction. If you can’t answer this then it’s time you start putting yourself out there- meet people and take up a hobby or two.

Know your destination
What do you want to accomplish and why? What are you hoping to achieve? If you do not know this, then you need to explore what it is you could possibly want. Know the facts before you take a big leap into embarking on a big goal.  The more you know the easier and clearer it is to get to your destination. Get specific.

Research your destination so that you have an idea of what you need in order to get there. Think about it this way…when you take a trip somewhere you’ve never been, what do you do? You plan, prepare and have back up plans.

The farther the destination, the bigger the chance of getting lost.  Many obstacles can occur in the process as well: your phone service cuts you off so no gps, your car breaks down along the way or your credit card gets declined while at a gas station. Be safe, not sorry.

Know what steps to take

  • Who is going to help you?
  • What are you needing to help you?
  • When are you going to do it?
  • Where are you going to do it?
  • How are you going to do each goal?

All good questions to ask yourself. Write down, as this could be a really helpful thing in the future when you need to reflect. Put each action step in order with specific instructions. You are better than a one step action. Click To Tweet

Create a 2-5  step process, starting from easiest to hardest. Anything more than 5 steps and you may want to quit entirely.  Anything less and you are not challenging yourself enough.

Let’s prioritize now

  • What do you spend the majority of your time doing?
  • ¬†Where does your money go?

Is it moving you to where you want to be in the future? If it’s not then we need to re-prioritize. Get rid of all the unhealthy things that you are prioritizing.

Sometimes we are aware of this and sometimes we aren’t. One or two of our closest trustworthy friends can see things we can’t always see in ourselves.¬† We may think our behavior or actions are normal and even sometimes healthy but that’s where we can deceive ourselves.

Here is an example I’m sure many of you can relate to. You spend numerous hours on social media. Your intentions could be good. You say “I just want to help inspire people.”¬† However the problem comes into play when it consumes.¬† Many of us are completely unaware when we are in addiction mode.

In my case I am an input junkie who loves researching and discovering new creative ways to better myself and people.¬† This isn’t helpful though when instead of creating, I’m consuming.¬† Time is an issue. We can never get it back so how you spend your valuable time is important.

Prioritize what you need to do with an appropriate amount of detail, time and attention.  Block out time to get what you need to do done and clear yourself of distractions which can waste our valuable time.

Monthly Habit Goal Tracker

Track your progress

I’ve included a free pdf that I have made to help you on this journey.¬† There are so many benefits to tracking your goals. For instance, you can look back and get a very clear picture of what specific goals need tweaking.

When you are on a trip, you can get a feeling for where you are at based on tracking.  Same is true for your goals.  Tracking your goals has many benefits.  You can see what needs more focus and less focus.

It can also build your confidence and faith in yourself in this journey.¬† You will become more aware of how far you’ve come and how long it took you. ¬† It can especially be helpful as you continue in the future. You will be able to see the growth through reflecting.

Revise when necessary

Whatever isn’t working, tweak it a little. Give it some thought and attention. Don’t just throw out a good goal right away. There is no rule that says you need to do a specific goal just like everyone else. Click To Tweet You are unique and what works for one person, may not work for you. Tweak it in a way, that you know will move you forward in your goal.

You were made to succeed and you will succeed! Just by reading his post alone you have succeeded. Your knowledge, desire and willpower can move you to incredible heights. I believe in you. Let’s do this!

Be blessed & bless others,

‚̧Coach Dani



Journaling to benefit your life

Journaling is going to be a life changer for you. I know it has been for me. The more that I have read and researched how amazing it is, I have grown to embrace journaling.

Throughout my post, you will get to see highlights from my bullet journal. I really like this form of journaling for many reasons. It gives you the the flexibility to be creative, make it personal, and use it in a way that is going to benefit your future.

Let’s start by talking about the benefits of journaling…

Journaling reduces stress

Writing allows us to release painful emotions and helps us engage both left and right brain to problem solve.

Makes you smarter
Journaling causes us to grow our vocabulary as we write. We think of new words and meditate on words to use. Journaling has also been shown to increase communication skills. Writing improves your speaking.

Builds Confidence
Journaling allows you to go back to those special times where you were on top of the world, thriving in that positive experience. Click To Tweet You are able to remember and relive it. As a result you gain confidence.

Makes you more mindful
When you write you are actively engaging your thoughts. Writing will allow you to know what sincerely makes you happy and what is really toxic for you. It helps you decipher the good from the bad.

20180111_173645330201909.jpgTracks patterns
Journaling helps us reflect, look back and track our patterns. This can be so helpful and eye opening- as sometimes it’s hard to realize where we fall short when we have so much going on in our busy lives.
Now that we have established some of the amazing benefits of journaling I want to give you some direction in the journaling process.


In my last post “Establishing goals to succeed in the new year” I  talked about goal setting. If you signed up for my email list you should have received a free goal setting pdf. This will help you on your journey in journaling.

Some people don’t always know what to write about or where to start. That is why I have questions to get you thinking. If this doesn’t do it for you, then just start by writing what’s on your heart- what you are passionate about, the direction you would like your life to go, or maybe what you are most grateful for.

Take however long you want 5 minutes, 20 minutes- it’s your call. I have been journaling for years and my journaling time always changes. Sometimes I’m super inspired and can write a lot about a particular subject.  Other days I  have heavy things on my heart to write about that is difficult to put in words.  Don’t put a time limit on it- just start writing and see where it takes you. Now get goingūüėČ

Be blessed & bless others,

‚̧Coach Dani