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Month: February 2019

247: What I’m Reading: February 2019

I explore my enthusiasm by reading… a lot. Learn all about the books I’ve been enjoying over the last month at TaraSwiger.com/podcast247

follow my enthusiasm by reading…a lot. And once a month, I share (some of) the books I read last month and the books I intend to read this month. You can join the informal book club by sharing your own list with me on Facebook and find all the posts here.

(The usual disclaimer applies.)

What I'm reading:

Links:

How to listen

  • You can subscribe to it on iTunes (If you do, leave a review!)
  • You can listen to it using the player above or download it.
  • Subscribe or listen via Stitcher (or subscribe in whatever you use for podcasts – just search “Explore Your Enthusiasm” and it should pop up!).

Find all the podcast episodes here.

Quiltcon 2019 // Weekly Vlog

This week I went to Quiltcon in Nashville, TN. Here’s a look at my fave quilts and projects!

Check out the quilters and artists:
????Award winning quilts: https://www.quiltcon.com/2019-winners
????Sherri Lynn Wood: https://sherrilynnwood.com/
????Improv Quilting book: https://amzn.to/2BSycHy
⚡️Social Justice Sewing Academy: #sjsa https://instagram.com/sjsacademy

⭐️⭐️⭐️

GET MORE:
Instagram: http://instagram.com/taraswiger
Facebook: http://facebook.com/taraswigerpage

Free Defeat Overwhelm Training: https://taraswiger.com/overwhelm

246: How to stop being hard on yourself

We can all be too hard on ourselves. But it doesn’t have to be that way, and it DOESN’T help you build a more successful or sustainable business. Learn more about how to change your negative self talk at TaraSwiger.com/podcast246

Do you find yourself distracted with how you could have done something better? Or sidetracked thinking about the mistakes you made? Are you just too hard on yourself? Guess what? Me too!

Today I’m going to share how I’ve been working on: NOT being so hard on myself so I can move forward!

Now, most of us want to be better, right? We want to streamline, optimize, and improve all the time. That’s great and useful…but not when it comes with a dose of beating yourself over everything that needs to be improved and optimized. Not if you’re getting so bogged down in what’s “wrong” that you can’t shift into action.

This is on my mind because a  few days ago I posted on Instagram Stories, that I noticed that I am really hard on myself when it comes to basically every parenting interaction. I'm always thinking: Oh, I could have done that better…I should have reacted differently…Ugh, I wish I had stayed calmer.

(What sparked this conversation was how I feel about parenting decisions, but we’re going to talk about all aspects of life, and especially your business, so you don’t need to be a parent to learn something! I’m brand new at being a parent, and I think a lot of what I’m experiencing is how it feels to be brand-new and learning at ANYTHING. It certainly reflects the lessons I was learning as a brand-new businesswoman!)

When I posted on Instagram Stories I got a lot of replies to my question about being hard on myself and I want to talk about them with the whole community, because they represent two different ways to look at the issue.

First, let’s talk about what I mean about “being hard on myself”. What I’m talking about is when something happens or you make a choice and you think: I should have handled that better. I shouldn’t have done X. I should have done Y.

Now, that thought alone isn’t necessarily the problem. The problems come in when there is judgement (I’m bad because I did X), when there is intensity (OMG THAT WAS HORRIBLE) and when these thoughts are frequent (if you can’t move forward because you can’t let go of the “mistakes” you made).

For example, one of the parenting things I thought was a mistake, I could NOT let it go. For the whole day I go over and over the morning in my head: What happened? Why didn't I …? Why didn't I..? I should have…

(By the way, I want to mention that if you have intrusive or looping thoughts, talk to a therapist, you can get help.)

So that’s being hard on yourself, and for me it comes in the framework of my Generalized Anxiety Disorder, where my anxiety-brain runs away with itself.

When I posted about it I got two different kinds of replies:

  • Half the replies said: This is what motherhood is! Get used to always feeling not good enough!
  • And the other half of the replies said: here are some resources for negative self-talk. Whether it's challenging negative thoughts or learning to talk kinder to yourself.

And both of these are interesting because they show different perspectives. One says “this is how it always is” and the other says “you can change this”.

I know that part of what “get used to it” means is, I'm not alone. That this is a part of doing anything new, and it's a part of almost every aspect of a woman's life – this constant sense that you SHOULD be better, that you COULD do better and that it's your job to be the absolute best.

Our world is filled with messages telling us: eat better, manage your time better, improve your hair, eyes, waist, kids behavior. Earn more money. Buy better stuff. Tidy up the stuff you do buy.

I don't think any of us should just accept that we never feel good enough. I think we can accept that there are a lot of messages in the media and on Instagram, Pinterest, and even among friends that tell us NOT to feel good enough. Our world is filled with this message and then we reiterate these messages to ourselves…but I don't want to believe that it has to be like this forever, that I just need to resign myself to this mindset.

Although I know “you’re not alone, this is what it feels like” messages are meant to be encouraging, I just don't want to live like this. It's not sustainable (in this intensity.) Just because the world tells you that you need to be better doesn’t mean you need to tell YOURSELF that you need to be better.

So, I'm moving forward with the belief that it doesn't have to be like this.

Now the second set of responses were: challenge those negative thoughts!

And this was interesting because I was not even recognizing what I'm doing as negative thoughts. It feels more like…hmm, just a running commentary of what could be better. Almost positive like: you could improve it this way! This could be smoother next time! Optimize! Streamline! IMPROVE!

HOWEVER improving and optimizing CAN be helpful…but when the underlying message is “Not good enough! Not good enough!” …that's not helpful or beneficial.

I kept telling myself that these weren't negative thoughts, they were just kind of insistent. Like the messaging of my whole life combined with anxiety leads to insistent, pervasive sense of doom. And then I realized: Wait, if this is anxiety, I know what can help with anxiety: challenging those thoughts and rewriting them. This is known as Cognitive Behavioral Therapy and studies show that it’s one of the most effective therapies at dealing anxiety and depression.

CBT has this concept of “cognitive distortions,” ways that you’re seeing the situation through a distortion. You recognize the distortion, then rewrite the thought without the distortion.

So I checked to see if this “you should be better at X” fits in with any of the cognitive traps. I used my Moodnotes app because it makes it super simple.

Here are the cognitive distortions that applied:

  • Negative filtering: Only seeing the bad
  • Downplaying positive: dismissing positive qualities by telling yourself they are unimportant or do not count
  • All or nothing thinking: it either went wonderfully or was a failure. You either have a relaxed and happy kid or you're failing at it all.
  • Blaming: Blaming myself for anything that happens, even stuff I can't control.

Do you see how these distortions can apply to your own “hard on yourself” thoughts?

Now, I shared all this in an Instagram Live (follow me so you don’t miss any! I’m @TaraSwiger) and my friend Joeli pointed out something big I had been missing. The thought that needs rewriting isn’t just “you should be better/you’re not enough” but the belief that I even made a mistake to begin with.

I’m assuming (wrongly) that any unwanted outcome (with my child or my business) is because of some mistake I made. The other way to look at this is that it's not a mistake. You can't control all outcomes through your actions alone. For example, maybe if you would have done more IG post about your new product, you would have sold 1 more. But maybe you wouldn't have. You can't assume you know the outcome and then beat yourself up over what you don't know.

The thought the rewrite with CBT: It was a mistake that I X.
The cognitive distortions: Fortune-telling, where you believe you know what would have happened.
A rewritten thought: I don't know that it was a mistake that I X. I can try something different next time.

Another thing that came up while talking about this with friends is…depression. Depression lies. It tells you: You suck. This will never be better. It is your fault it's not going better and there's nothing to be done/you can't fix it. Because you suck.

This is a cognitive distortion. And if you have clinical depression, just rewriting your thoughts might not be enough. You may need an intervention from a specialist. I'm telling you this not because you suck, but so you know: YOU CAN GET HELP FOR THIS. Start by going to your primary care physician, your family doctor, and explain what's going on. They can recommend a therapist or an intervention. If you have a therapist, tell them about this.

More than anything, I want you to know that you are not alone and it won't always be like this. If it's hard and you think it's because you suck, you don't have to just accept that truth. If you feel inundated with messages that tell you you're not enough, you're not alone. You can unsubscribe from or turn off some of those messages. You can start to notice when those messages come at you and challenge them right then. (Studies have found that one of the best ways to shift the negative effect of advertising on girls it to talk about what the advertisement is selling right when you see it. I bet this works on yourself as well. “Oh this ad is telling me that the whites of my eyes need to be whiter? It's coming up with another thing I need to fix about myself. Hmm, maybe the whites of my eyes are not as important as the love I show in my life?”).

If you are hard on yourself, you're not alone. Take a breath. Rewrite the thought.

I think you are doing an AMAZING job in your life. You are enough. I hope you continue your day knowing that you are enough and you get to be enthusiastic about your life and your business.

How to listen

  • You can subscribe to it on iTunes (If you do, leave a review!)
  • You can listen to it using the player above or download it.
  • Subscribe or listen via Stitcher (or subscribe in whatever you use for podcasts – just search “Explore Your Enthusiasm” and it should pop up!).

Find all the podcast episodes here.

Join me for a self-care pop-up: this week only // WEEKLY VLOG

Join me for a self-care pop-up: this week only!
I'll be sharing a daily BOGO deal, daily recipes (today it's for soap!) and daily live videos on how to use essential oils! Join us here.

And….if you decided to get started with essential oils THIS week with a BOGO deal, I'll send you the book Essential Oil Magic! It's FULL of recipes, protocols and is beautiful!

To get this deal, shoot me a message (tara@taraswiger.com) and we'll talk about what will be a good fit for you!

⭐️⭐️⭐️

GET MORE:
Instagram: http://instagram.com/taraswiger
Facebook: http://facebook.com/taraswigerpage

Free Defeat Overwhelm Training: https://taraswiger.com/overwhelm

245: Seasons in business

Everything has a season. This includes your business and your life! Learn more about the cycles and seasons of life and business at TaraSwiger.com/podcast245

What if you are just not getting things done? What if you just can NOT get things done? Before you start beating yourself up, ask yourself: is this just a season of my life?

Today we're going to talk about how to identify the season you're in, and what to do about, to be both as productive and GENTLE as possible.

My aim is to guide you to living an enthusiasm-filled life…which includes doing work you love, spending time with people you love, and feeling GOOD while doing it.

I was recently asked the question on Instagram: I feel like I'm in a season of my life when I can't get a lot done. Am I alone? Can you talk about this?

First, let me preface today's episode with some background: two months ago I didn't have any kids. We became foster parents last September and on December 17th a two year old girl came to live with us, for an undetermined amount of time. And let me tell you – one of the first thoughts I had about my business, when my head came above water, several weeks later was: I can't believe I ever talked about how to get stuff done. I had NO IDEA what it was like to have a 2 year old at home. It is insane. Especially when you have no warning and you're a stranger to the 2 year old, and they've gone through some recent trauma. But even if you’ve been with them from day one, it’s bonkers.

So here's the truth: I have no idea what you're going through. Maybe you have 4 kids. Maybe you have a sick partner. Maybe you just lost a parent or loved one. Every situation is different, and my situation and way of dealing with things is built from what I need, from what works for me (and sometimes it doesn't even work for me!). So you'll have to take what applies, leave what doesn’t, and find what will work for you.

In my experience, there are several different seasons in every business, that continue to cycle throughout the life of your business:

  • Idea/inspiration – when you start to dream and get inspired and slurp up Pinterest and blogs and videos
  • Creation/exhalation – if you inhaled a lot of inspiration, you need to let it out via creation. This is where you begin to turn your ideas into action, into real projects or relationships or products
  • Working away at what you started – After the initial super-creative part of the process a LOT of our projects have kind of a boring “keep going” part. It’s not new and exciting, but there’s more to be done. This might also be maintenance mode. As Kurt Vonnegut said,  ‘everybody wants to build and nobody wants to do maintenance.'
  • Rest – sometimes you’ll go right from creating to new inspiration and new creation but a lot of time your field will just need to lie fallow. You may just need to rest before you get another breath of inspiration. This is the time that you may worry that you’ll never have another idea and that everything is falling apart. But it’s just part of the process. Fill up your well and keep yourself healthy during this phase.

So those are the seasons in your business, but there are also seasons in your LIFE. Seasons where you’re actually not going to be in any season of creation or inspiration because you’re putting your attention on other projects in your life. It may be parenting, or a relationship, or getting well. That’s ok. That’s part of being a human!

If you are in a season of not getting stuff in your business done, you are NOT alone. I didn't work for 4 solid weeks. And now that I am back to “work”, my working hours are a fraction of what they were. Not only that but now the part of my brain that was free to think about strategy and business plans is now thinking about temper tantrum strategies and did she have any green vegetables today and is that a rash?

Now, I could be frustrated about that, or feel hopeless about it, or freak out about it (my income is 80% of how we pay the bills…so it's kinda important.)

But this is only a season of my life. Yes, she'll only be 2 years old for a short season. And because we're doing foster care, she may only be with us for a short season. But above that, the overwhelming NEWNESS of everything is ALSO a short season. We won't be in this everything-is-new-and-requires-decision-making season forever. Even after just a month of being together, so much has become easier. We have routines, we have go-to meals, we have regular activities to do together. I'm not saying parenting every becomes EASY or that I'll ever get back the huge percentage of my brain I used to think about my business, but the season of it being THIS INTENSE is fleeting.

And let me even more honest with you – before this season of being a new mom to a toddler, I went through a season of deep depression where I could not get my normal stuff done. Everything was hard. It started with fogginess, then things got physically hard, then hopelessness, then there was just apathy. (It’s real hard to get things done when you don’t care about anything.)

Even though that season was SO hard and I never want to repeat it, it was a season of healing. I needed to learn the lessons I learned in that season. It was NOT a season of ideas, creation or working. It wasn’t that restful (although I did rest my body a lot.)

Now that I’m more mentally healthy and I’m moving out of the intense brand-new-kid season, I’m in a season of transition, where I’m trying to find my new rhythm, my new normal. As much as I would love to just hop back to work-mode when I can work, I’m finding that I need to learn how to transition from mom-mode to work-mode. So this is a season of figuring-it-out. I’m not quite to creation, as I just transition into figuring out how to work.

And I know many of you are in an especially hard season. Maybe it's depression. Maybe you're taking care of a sick family member or partner. Maybe you've recently experienced loss. These are all seasons where your work is just NOT a priority. And hey, that's ok!

We are trying to build businesses that ENHANCE our lives, that bring enthusiasm and joy and connection to our lives, so those same businesses (and our plans for our business) need to allow for that life to show up and take over sometimes.

Are you in a difficult season right now?

If you're not getting stuff done:

  • Is it a season?
  • Is there a timeline?
  • Are your frustrated because you can’t do what you WANT to do? Keep track of your ideas.
  • Stick with the routines that make you feel like yourself (ie, shower, walk the dogs, get coffee)
  • Recognize the season and give yourself grace.
  • Realize when you’re in the NEXT season, and allow the change to happen.

I hope this has helped you navigate whatever season you’re in!

How to listen

  • You can subscribe to it on iTunes (If you do, leave a review!)
  • You can listen to it using the player above or download it.
  • Subscribe or listen via Stitcher (or subscribe in whatever you use for podcasts – just search “Explore Your Enthusiasm” and it should pop up!).

Find all the podcast episodes here.

Weekly business & life Plan With Me // Weekly Vlog

This is my whole process for planning my week as a small business owner and mom! I share the specifics of how we plan money with a variable income and how I break down my projects into daily To Dos!

LINKS TO CHECK OUT:
*I start my knowing my big goals: https://taraswiger.com/map
*My EO 101 webinar this week: taraswiger.com/eo
*See my updates through the week on Instagram Stories: http://instagram.com/taraswiger

The products I’m using are shown here: https://youtu.be/ZYjyTAdJOmI
My Happy Planner playlist is here.

GET MORE:
Instagram: http://instagram.com/taraswiger
Free Defeat Overwhelm Training: https://taraswiger.com/overwhelm

244: Beyond goal-setting: Daily and weekly plans

Getting what you want to do done in your business involves more than just having a vision or checking things off your to-do list. Learn move about the three things that need to work together to get what you want done at TaraSwiger.com/podcast244

What do you after you set your goal? What if you know what to do but you aren't getting anything done? Today I'm going to answer those questions and talk about how I use a planner.

I know it's February, and most people think about planning and planners and overhauling their habits at the first of the year, but I'll be honest with you: this year I didn't start even THINKING about my new year until January 20th. Between the logistics of a new 2 year old foster placement in my life and the learning curve of toddler parenting, I had no brainspace to spend thinking or planning. And once I started talking about my planning on Instagram (@taraswiger), I started getting questions that I wanted to answer here on the podcast. And hey, these are the questions I'm dealing with right now, as my whole work life is different now that I’m a new mom.

So the real question, for most of us when it comes to productivity is “how do I get done what I want to get done?”

In my experience getting things done comes down to three different parts of the process. At least one part of the process probably comes to you very naturally, and you don't have to even think of it. But another part of the process may not feel natural. You may get frustrated because you have such a clear vision about where you want to go, but your days seem to slip past you. Or you may be a pro at checking things of your list, but you feel fuzzy about where it's all going.

What you need is to identify how you do all three parts and then focus in on where your system is breaking down.

The Three Parts of Getting What You Want Done

First, identify the destination.

Where do you want to go?

If you just start planning your day or setting goals without a vision for the destination, it will be hard and you'll probably change course often and not make a lot of progress.

The clearer you are, the easier this will be, but I don't want you to fret too much over this. The longer you work on your business, the clearer you'll get about your Ideal Destination, and the more you'll know about the business you want. Your vision can evolve as you move along your path.

But you do need to spend time thinking about the aspects of where you want your year or your life or the next 3 months to go. What do you want to have more of? How do you want to spend your time? How do you want to feel? The first section of Map Your Business walks you through this.

Second, map out the steps to get closer to the destination.

Break your destination down into a smaller goal (for the next 3-6 months) and map out the steps you'll need to get there. This is the heart of my book Map Your Business, it has worksheets that guide you through this process 4x a year.

I hear from women every day who are using Map Your Business to get clear about where they are in their business and where they want it to go. (I LOVE hearing from Mappers and seeing your posts on Instagram, so if you are using Map Your Business, please tag me!) But it's not just about SETTING the goal, Map Your Business walks you through identifying what you'll need to do to reach your goal – the mini-goals you'll hit on the way there, and the actual tasks you'll need to complete. When you're done mapping, you'll have a big to do list that will move you where you want to go.

You can't make progress unless you know SPECIFICALLY what to work on.

Third, give the tasks a time and space.

This can be as free or as structured as you like. There are any number of ways to do this, but for many of the makers I talk with, this is the step they're skipping. They may have done Map Your Business and now they don't actually get the tasks done because they haven't set aside the time and space.

The big thing to remember is: this aspect will probably have to change as you grow.

For years, I would have the same set workday, and then just take my map to do list and work through it during the workday. Over time I learned I work best when days have a specific focus, like writing on Monday and recording on Tuesday. Within those boundaries, I'd work on my to do list. Now my whole schedule has been blown up by a 2 year old, so I'm rethinking how I do this.

Here are some ways that work for the women I know:

  • Have set work hours and just work down your list during those hours.
  • Theme days: writing days, shipping days, sewing days
  • Time Block your schedule: look at the blocks of time you have and assign the blocks kinds of tasks (the main thing is to STOP doing that task when the block is over). You may get your family out the door from 6-8, workout from 8-9, work on marketing and photography  9-12, then work on production from 1-3. Then family time from 3-8. Your blocks can be tiny (1 hour) or bigger (3 hrs is probably the max for your focus and attention).
  • Plan when you'll do what task at the beginning of the week (useful if your schedule changes a lot).

I want you to remember: it doesn't matter HOW you organize time or even how much time you have, what matters is “are you working on what matters to you and to your goals during that time?”

It's possible you have one of the above systems in place (or you intend to) and yet you still aren't working on what matters? Why? I've found that most of us are dealing with one of the following reasons:

  1. We aren't actually working on what we planned to.
    Instead of taking photos for Instagram, we're scrolling instagram. Instead of writing the email newsletter, we're looking at our email stats. That's ok! Don't beat yourself up! Just recognize it, identify where you do it, and move on.
  2. We haven't written it down.
    I don't know how you'll keep track of what to work on if it's not written down somewhere visible. You can make a pretty planner, you can use Asana, you can just write a list on a post-it, but I've never met anyone who didn't need SOME way of keeping track of what to do next. If you find yourself NOT working during your work time, stop and write down what you'll do next. It may see silly or unnecessary if you've already written it all down, but this is my quickest productivity hack: I just write down the next 2 things I'll do starting…now.
  3. You're not keeping track of all you DO do.
    Many times I've talked to a business owner who is complaining she never gets anything done and then she tells me about her day and OMG she is DOING SO MUCH. But she's not “counting it”. So start writing down and planning ALL that you do, not just your business or not just the newest goal. Having it all written down in front of you can make you more realistic about the time you have to spend on this new goal and help you celebrate all that you get done!

If you liked today's episode but you wanna go WAY deeper into productivity and how to plan a workday that works for you, check out my creativeLIVE class, How to Get More Done. It's 6 hours long with awesome bonuses and worksheets and you can find it at taraswiger.com/time.

And if you want to see my own planner system, check out my YouTube channel, my Monday videos have recently been about the systems I have used and how I plan now!

How to listen

  • You can subscribe to it on iTunes (If you do, leave a review!)
  • You can listen to it using the player above or download it.
  • Subscribe or listen via Stitcher (or subscribe in whatever you use for podcasts – just search “Explore Your Enthusiasm” and it should pop up!).

Find all the podcast episodes here.