CourtSchurmanGO.com 2025-06-23

The Wonderful Wood Duck: a Metaphor for Creative Flow

This week I’ve been listening to recordings of Tama Kieves’ “A Course In Miracles: Creating Flow in Your Life” from the summer of 2023. Flow reminds me of my favorite waterfowl, the wood duck. The Drake, pictured below, is one of the most unique and colorful ducks I’ve ever seen. I channel my inner wood duck when I need to “go with the flow” and let annoyances roll off of me like raindrops on feathers. They have become my metaphor for creative flow and resilience. As Leigh Hunt puts it: “Colors are the smiles of nature”. The male wood duck makes me smile every time I see one.

According to my Ebird.org records, most of my 28 sightings have either been at Juanita Bay Park or Reifel Bird Sanctuary just over the border in Canada. And a look at when I’ve seen these magnificent birds most often – in January – ties nicely with my 2024 intention to view obstacles as opportunities. We’re already planning a trip to visit these beautiful birds.

The elegant male wood duck is one of the most stunning waterfowl in North America.

Fun Facts about the Wood Duck

For this post, I turned to Cornell University to learn more fun facts about this favorite fowl. Not only are they lovely to look at, but they’re also unique and curious creatures.

Males boast a mix of green and blue, a chestnut-breasted chest, orange beak, red eye, and a black-and-white neck. WOW.
Wood ducks live in wooded swamps, where they nest in tree cavities or nest boxes near lakes
Nesting cavities might be up to a mile away from water; they don’t use woodpecker-made cavities
They have strong claws that help them grip bark and perch on branches
Wood ducks pair up in January and produce two broods a year
Females may lay 10-11 eggs, but nests might hold up to 29, the result of “egg dumping” from other females
Ducklings can jump from their tree nests over 50 feet high without getting injured
The oldest known wood duck lived over 22 years
As Ralph Waldo Emerson put it: “Nature always wears the colors of the spirit”. These fancy ducks top them all in North America. Only the Mandarin duck, native to East Asia, is more colorful.

Check out those powerful "claws" on the Drake's webbed feet! — Check out those powerful “claws” on the Drake’s webbed feet!

Embrace Change Gracefully, Like the Wood Duck

Wood ducks thrive in multiple environments throughout the U.S. As dabbling ducks, they feed in the water, but they nest in wooded areas where empty cavities are plentiful. They navigate storms elegantly and gracefully, weathering all kinds of challenges including growing debris in their native waters.

For those of us experiencing life changes (and who isn’t?), we may feel like ducks out of water sometimes. But by focusing on our strengths and capabilities — what comes naturally to us — rather than on perceived lacks or “should” messages, we increase our resilience like the wood duck. If we’re out of our element, how might we adapt? What could be good about the current situation if we rewrite our stories?

Getting Immersed in Flow

One way to increase our resilience is to spend more time in flow. By that, I mean getting immersed in a just-right activity. You may know the feeling: working on a craft, writing something you’re passionate about, helping animals, or doing some project like gardening where you lose track of time.

When wood ducks forage, they go after food with 100% focus. Likewise, when we are doing what comes most naturally to us, or what we’re meant to be doing, time loses its importance.

Birding, hiking, and grounding are such activities for me. I find I am much more creative with my writing when I regularly spend time in nature.

Female wood duck at Juanita Bay. Note the more drab colors and spectacular white eye ring. — Female wood duck navigating obstacles at Juanita Bay. Note the less spectacular colors and white eye ring.

For some, mindfulness, meditation, and yoga are calming activities that invite flow. But if they do nothing for you, think about those engaging and enjoyable activities that allow you to focus on living today, not in the past or future. And I am not referring to gaming, scrolling through cute kitty videos, or chilling with screens. Such activities don’t engage the mind like flow activities do. Where do you experience flow?

Connecting with Your Inner Wood Duck

Albert Einstein put it this way: “Look deep into nature, and then you will understand everything better”. While I am not a genius, I know the therapeutic healing effect nature has on me. The wood duck and bodies of water are both soothing natural elements. If you’ve been following this blog for a while, you may recall past posts about forest bathing. walking meditation, bird watching, and grounding.

The elements that all these activities have in common are: 1. they are outside activities, 2. they do not involve technology or screens (unless you’re charting your birds); 3. all involve contemplation and mindfulness; 4. time slows down. Elements of flow. Painting landscapes, gardening, hiking, writing at a park or nature retreat, and golfing can all be flow practices.

A female wood duck peers down at us from atop a feeder at Reifel Bird Sanctuary in Canada.

Think about your relationship with nature. When do you most enjoy it? Where? With whom? In 2024, how might you spend more time connecting with nature?

Permission to Be Imperfect

Alice Walker is quoted as saying, “In nature, nothing is perfect and everything is perfect. Trees can be contorted, bent in weird ways, and they’re still beautiful”. If we lived in a world of perfection, it would be a pretty boring place.

What if we viewed our lives the same way — that at any given time, nothing may be perfect and yet everything can still be perfect in its imperfection? How might we feel about all the obstacles in our path? Can we turn obstacles into opportunities? Can we see problems as gifts that can make us stronger?

In one of her classes, Tama Kieves reminds us that large irregular boulders eventually get scoured by the mightiest waters. Can we grant ourselves grace for our imperfections? How might we recognize when we are in flow and permit ourselves time and patience to dip into it when we’re not?

I don’t have answers, merely more questions. I’ll close 2023 with a quote from John Muir: “Nature’s peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while cares will drop away from you like the leaves of autumn”.

As we approach 2024 I hope wherever you draw inspiration, you can embrace some natural element that symbolizes resilience and flow for you.

Discipline Equals Freedom: How to Dive Deep Into Change

Recently my husband caught me off guard when he asked, “What does “discipline equals X” make you think of?” I replied with the very first thought that came to mind: “Ball and chain.” I never expected him to insert the word “Freedom” for X. Turns out Jocko Willink wrote a book called Discipline Equals Freedom. I haven’t read it yet. This post is based solely on the title, with some help from Chat GPT 4. But it raises a blog-worthy question: How do you view discipline? And what’s your relationship with it? Let’s take a closer look at what discipline equals.

Orange flowers we spotted on a recent "orange walk". I needed to shift my mindset from frenzied to relaxed. — Orange flowers we spotted on a recent “orange walk”. I needed to shift my mindset from frenzied to relaxed.

Wrapping My Head Around Discipline Equals Freedom

As soon as I finished talking with my husband, I did four things. First, I reserved the book from the library and added it to my growing “Want to read in 2024” pile.

Second, I took a long color walk with my dog around the neighborhood. My daughter suggested I look for the color orange, so I’ve included some of my shots from that walk.

One of 15 orange items we discovered on our orange "color walk" last week. — One of 15 orange items we discovered on our orange “color walk” last week.

Third, I looked up the definition of discipline: roughly, discipline means “doing what needs to be done, even if you don’t want to do it.” Hence my “ball and chain” quip.

Finally, I enlisted Chat GPT’s help to summarize the highlights of Willink’s book. I wanted to see how many of them I’m already doing consistently and what skillset I may still need to develop.

Discipline Equals Freedom: Chat GPT Summary

Here are Willink’s top six points with my reactions to each:

Discipline Is the Path to Freedom

Willink argues that discipline is the key to achieving freedom in all aspects of life. This means consistently following a set of principles and habits that lead to self-improvement and goal attainment.
My biggest fixed mindset issue around this is I used to think that “personal development” meant there was something inherently “broken” or “wrong” about me. Now I can see that if we stop trying to reach goals or improve something in our lives, we’re on our way to the grave. A growth mindset shift.

Wake Up Early

Willink believes that waking up before dawn is a foundational habit that sets the tone for a disciplined day. It’s about taking control of your schedule and maximizing productivity.
Check. For nearly four decades I’ve been a morning person, getting my most productive work — or workouts — in before anything else. If I don’t, I’ll be cranky the rest of the day.

For the past 25 years I've been an alpinist who relishes early morning outings so I can see sunrises such as this, over the Cascade Mountains. Photo taken from Mt. Rainier, July 2017, before 5 a.m. — For the past 25 years I’ve been an alpinist who relishes early morning outings so I can see sunrises such as this, over the Cascade Mountains. Photo taken from Mt. Rainier, July 2017, before 5 a.m.

Prioritize and Execute

Willink advises to prioritize the most important tasks and focus on executing them well. This approach helps in managing stress and being effective in both personal and professional life.
This is one area I could improve. It is also not new to me. Stephen Covey addresses something similar in his bestselling book, the 7 Habits of Highly Effective People.

Physical Fitness

In Discipline Equals Freedom, Willink asserts that rigorous exercise not only strengthens the body but also builds mental toughness and discipline. He emphasizes consistency and pushing beyond comfort zones.
Check. Frequent physical activity has been one of my pillars of health and well-being since high school and provides emotional satisfaction, enhanced sleep, joint lubrication, weight management, personal challenge, and the ability to do all the things I want to do without pain or injury.

Hiking with Ajax on W. Tiger trails brings me immense joy as well as a new outlook on my struggles.

Detachment for Better Decision-Making

Willink recommends maintaining an emotional detachment when making decisions. This detachment allows for clearer thinking and better decision-making, especially in high-pressure situations.
Ooh boy. This reminds me of “Care less about an issue than your clients,” a behind-the-scenes tip Precision Nutrition coaches are taught when facing client resistance or emotionally charged topics. If we care more about a client’s successes or failures than they do, it’s a recipe for disaster for the highly sensitive coach.

Ownership of Mistakes

Willink emphasizes the importance of taking full responsibility for one’s actions and their outcomes, including mistakes. This mindset fosters growth, learning, and improvement.
This leads perfectly to where I’m headed in 2024. I want to cultivate a growth mindset in all areas, particularly around technology, communication, and spirituality, not just where I already have it in writing, training, and physical fitness.

Another treasured orange item on my recent "orange walk." It yielded 15 different items, rather a surprise in December. — Another treasured orange item on my recent “orange walk.” It yielded 15 different items, rather surprising in December.

Implementing for Change

So, what is the takeaway for you? You are here because you want something. And you want to get it with as little struggle or effort as possible. Maybe you’re looking for knowledge. Perhaps you want to change something. Or it could be that you’re following this blog to glean whatever nuggets you can. In Discipline Equals Freedom, Willink asserts that we need to delay instant gratification and be adults today so we gain freedom tomorrow.

Sometimes we need to do hard things, consistently, to get a payoff. If change were easy, we’d all be exactly where we want to be. We want the new job. The successful summit. A higher paycheck. Annual vacations. Stronger relationships. Fitter physique. A significant other.

My Rainier team from July, 2017. Discipline equals freedom. Consistent focus is the only way to attain your goals.

Discipline In My Life

Discipline requires ongoing effort. It took me nine years to publish my first book. I needed seven years to finally start my blog. And I put off shooting a one-minute video for my new health and wellness company. for nearly ten months. It doesn’t mean I was working steadily during all that time. Enter our friend, procrastination.

In each case, it would have been far less stressful if I’d just had the discipline to do the thing, rather than put it off indefinitely. But the payoff is this: by putting in the time, you get the results. The only way NOT to get them is to never even try or to quit when things get hard.

What are you putting off? What commitment would you like to make for 2024? Who can you share it with, in writing, so that you are more likely to follow through? Who can you tell, out loud, so that the world hears your intention — and so do you?

Even if you say your intentions out loud to your best canine companion, the multiverse has ears. You do, too. Hearing your intentions will make them much more likely to solidify and come true. So say your intentions out loud. Embrace 2024 as the year you will do X.

I Am Enough: Acrostic Poems about Change and Growth

This post is for all my readers who might be facing fears or dealing with the concept of “good enough.” I offer five acrostic poems starting with the letters in “I AM ENOUGH.” Each focuses on an aspect of change and growth.

To create these acrostics, I combined all of my fall coursework into one creative experiment. The Art of Journal Coaching program inspired me to create transformational journal prompts for clients. The Precision Nutrition master coaching program helps me guide clients to better results than ever before. My exploration of AI taught me how to tap into the phenomenal potential of Chat GPT. Finally, by working with spiritual coach Tama Kieves I am learning that we are either reacting from a place of love or fear and how to shift to a growth mindset. May you tap into your inner wisdom with these poems and prompts.

Change and growth happen in stages. Nature demonstrates this very well.

I Am Enough: Embracing Growth

Change is never linear, as much as we might love for it to be. Sometimes progress involves taking three steps forward and two steps back. By remaining open to possibility and approaching our challenges from love rather than fear, we can approach our struggles with a growth mindset and see obstacles as opportunities. The first acrostic poem embraces growth.

In every challenge, there’s a lesson to unearth,

Amidst the trials, we discover our true worth,

Moments of doubt transformed into strength,

Every step forward, a victory at length,

Nurturing hope, in darkness and light,

Opening our hearts to new insight,

Understanding that growth involves flight,

Grasping change, holding on tight,

Harmony found on a journey of delight.

Ajax struggles to find his footing crossing a bridge designed to drain well but that spooks smaller dogs.

SUGGESTED JOURNAL PROMPTS:

Where did you see the most growth in 2023?

Are there areas in which you feel “I am enough” is already appropriate for you?

Where would you like to expand in 2024? Jot down a few notes about where you are right now.

Transformation Journey

On December 13, 2021, I experienced a health event that took me three days to overcome physically, but two years to heal from emotionally. I now know my wounds from the past simply need time to heal. And I need to reframe many of my old stories that are no longer serving me. The second poem involves a transformational journey.

Inside us all, a seed of change does sleep,
Awakening slowly, from the shadows deep,
Moving through life, with courage and grace,
Each obstacle faced in time and space,
New paths unfold as old ones merge,
Old beliefs are challenged; new truths emerge,
Unveiling strength we never knew we had,
Growing beyond, both happy and sad,
Holding onto good will conquer bad.

Trees transform every year. Like nature, we experience seasons of ebb and flow. For some, winter is a time of celebration, of rest, and recovery. What does winter mean to you?

SUGGESTED JOURNAL PROMPTS:

How are you transforming aspects of yourself?

What “season” do you most identify with and why?

Where is one area of your life you want to transform in 2024 to “I am enough”? What tools do you need to do so?

I Am Enough: A Journey of Self-Discovery

We all have enormous untapped potential within us. And self-doubting, fearful, negative thoughts are our biggest obstacles. What stands in your way? For some, earning enough money or getting the right education are big barriers. For others, it might be finding — or making — enough time. Everyone has 24 hours a day. Are you coasting, or are you trying to live your best life?

In the mirror of time, our reflections grow,
As we journey through life, embracing ebb and flow,
Memories are woven into the fabric of our being,
Every experience is a new way of seeing,
Never stagnant, always in motion,
Overcoming fears like waves in the ocean,
Uplifting our spirits with each challenge met,
Guided by hope and without regret,
Heart and soul merge, like dancing with a pet.

Sometimes we need to change lenses to view our situation differently. Think outside the box. Or better yet, get an outsider's perspective on your problems. A coach, mentor, or confidante can help you see things in a new way. — Sometimes we need to change lenses to view our situation differently. Think outside the box. Or better yet, get an outsider’s perspective on your problems. A coach, mentor, or confidante can help you see things in a new way.

SUGGESTED JOURNAL PROMPTS:

What did you discover about yourself in 2023? What are three things you’d love to explore in 2024?

Do you know anyone who truly believes “I am enough?” What qualities of theirs do you admire?

Is there a different lens you’d like to use to think about your future?

The Path of Resilience

As I review all of my physical accomplishments over the past two years, it surprises me how much I’ve overcome: a broken right wrist, heat exhaustion, unusual nerve issues in my left hip that David Grey’s PT program helped me with, a coronary artery spasm caused by an electrolyte imbalance and excessive stress, and a bout with COVID-19. If there’s one thing I can say with confidence, my physical body is impressively resilient. In 2024 I will be shifting my focus to exploring a path of spiritual and emotional healing.

Inner strength emerges from struggles and strife,
As we carve our paths into the tapestry of life,
Molding our destiny with hands of hope,
Evolving, adapting, learning to cope,
Navigating through storms with resilience and might,
Opportunities shining in the darkest night,
Unbroken, unyielding in our quest to thrive,
Gaining wisdom as we strive,
Honoring the journey, strong and alive.

I am enough. I am not one to let physical ailments get in the way. The mountains are calling and I must go.

SUGGESTED JOURNAL PROMPTS:

Where do you feel you are most resilient?

What superpowers do you draw on when you face a challenge?

Where would you like to build more resilience in 2024?

Embracing Change

The only constant in life is change. Many friends, family members, and clients are facing big changes this week. Home remodels. Loss of loved ones. New business ventures. Conflicts with family. Holiday stress. Upcoming trips. Or perhaps I’m just hearing more about it because of the time of year.

What would happen if we could look at change, including mistakes and failures, through the lens of “What can I learn from this?” or “How might I see this differently?” Control is an illusion. Let it go.

Illuminating the path with each step we take,

Accepting the flux in every wake,

Mastering fears, setting our soul free,

Encountering life with a heart open to see,

Nurturing growth in every form,

Owning our story, through calm and storm,

Unveiling our potential in every act,

Gracious in our rise after each impact,

Home in our skin, embracing change.

SUGGESTED JOURNAL PROMPTS:

As you read through this blog post, what thoughts come to mind? What does it mean to you to “be enough”?

Where do you feel you are “enough” in your life? Where do you feel inadequate?

Generate your own “I AM ENOUGH” poem or journal entry.

I Am Enough: Takeaways

I am enough. You are enough. We have all the tools we need within us. Relax. Trust the process. In the words of Tama Kieves, “Stop efforting.”

My blog continues to be a place where I explore change and getting unstuck. This particular post has been a journey into all things I hold dear: poetry, journaling, learning, transforming, writing, photography, and physical challenge. I hope you found some part of it to be helpful or interesting.

And as always, if you have thoughts about the phrase “I am enough,” please share them in the comments. I love hearing from readers.

Hiking Break: the Skill and Art of the Perfect Pause

Another shout-out goes to KJ for providing this week’s blog topic. He asked for advice on rest stops during hikes. Let’s take a closer look at the perfect pause: the skill — and art — of the hiking break.

My dog Ajax is my barometer for hiking breaks, especially on hot sunny days. Rests allow us to recharge, get a bite to eat, change clothes, take in the scenery, repair feet... the list is long. — My dog Ajax is my barometer for hiking breaks, especially on hot sunny days. Rests allow us to recharge, get a bite to eat, change clothes, take in the scenery, repair feet… the list is long.

When Is a Good Time for a Hiking Break?

The short answer to “When should I take a break?” is “Anytime it feels like you need one.” Here are some examples of when to insert a break into your hike.

Physical Condition: Whenever you’re feeling exhausted, take a break. Keep track of your energy level, muscle fatigue, joint or tissue discomfort (think forming blisters), and hydration status. It’s far better to stop and take care of a small problem than continue indefinitely into it blossoms into an injury, crisis, or worse.
Trail Difficulty: If you are traveling over steep inclines, rugged terrain (think bushwhacking), or extra long distances you may want to plan more frequent breaks than if you’re traveling on flat trails.
Weather Conditions: On hot days, it’s crucial to take breaks to hydrate and prevent overheating. In cold or wet conditions, breaks provide a chance to warm up or change into dry clothing.
Group Dynamics: If you hike with a group, be mindful of the needs and preferences of your fellow hikers. Some people may require more frequent breaks than others, so look for a balance that works for everyone. The exception to this is guides that require a certain climbing pace; check ahead of your climb to know what the pace expectations are and how many breaks you can expect.
Time Constraints: If you have a specific goal, such as reaching a certain point or finishing the hike by a particular time, plan the number and length of your breaks accordingly to stay on track.

On our hike to Mirror Lake, we took this hiking break to let a large, noisy group of adults go by. Ajax and my daughter both love breaks. And I love to explore for photo ops.

Types of Breaks

I know several people who prefer not to stop on the trail. They argue that taking breaks makes it harder to get going again. My breaks usually aren’t very long, especially when it’s just me and my dog. Here’s how I take breaks.

My general pattern is to hike for 15-20 minutes to set a good rhythm. Our first stop is usually a “clothing break” to remove a layer and get out my water bottle. Roughly every hour, I give my dog a biscuit and water, if he’s not drinking from streams, and at the two-hour mark, I give him a more substantial snack, usually part of an early lunch. He’s earned it by then!

Our breaks are usually only 3-5 minutes on the trail, perhaps 15-30 at our destination depending on the view and the weather. This summer my daughter and I spent several hours at various alpine lakes swimming. In those cases, the goal was to have a lake experience, rather than just a hike.

Taking a dip in chilly Rachel Lake. Our rest break on this hike was close to 1.5 hours and included having lunch, exploring side trails, a party separation, and swimming!

Why Take a Hiking Break?

The list of reasons for stopping includes:

Rest and Recover: Give your muscles and joints a chance to recover from the physical exertion of hiking.
Hydrate: Pause to drink water and stay properly hydrated, especially on hot days.
First Aid: Attend to any minor injuries or hot spots (before they form blisters) with a first-aid kit.
Adjust Gear: Make adjustments to your hiking gear or clothing for comfort and safety.
Check the Map: Review your trail map or GPS to ensure you’re on the right path.
Navigation: Plan your next steps and discuss your hiking route with your partners. This might also include exploring options for future hikes, scouting campsites, or evaluating extended rest spots.

Some of my very best photos come during hiking breaks with my dog Ajax. This was on the summit of West Tiger 1 on September 23.

What to Do During Breaks

And if you’re not a big fan of hiking breaks but you’re exploring with people who need more frequent rest stops than you do, here are some helpful suggestions for things you can do while you wait:

Snack: Replenish energy levels with a healthy snack to keep your stamina up.
Spot Wildlife: Keep an eye out for wildlife and take the time to observe and appreciate their presence.
Shoot Photos: Capture scenic landscapes, tiny mushrooms or slugs, birds, and wildlife on camera. Open your eyes to the beauty around you.
Stretch: Perform some gentle stretches to prevent muscle stiffness and improve flexibility.
Social Interaction: If you hike with others, use break time to talk with your partners and ask good questions.
Scenery: Take in the breathtaking views and appreciate the beauty of nature around you.

Sometimes rest stops become a great excuse to explore what's around you, just off the main path. A hike to Wallace Falls took us off-trail to this upstream area. Beautiful! — Sometimes rest stops become a great excuse to explore what’s around you, just off the main path. A hike to Wallace Falls took us off-trail to this upstream area. Beautiful!

Where to Take a Hiking Break

You can take a break just about anywhere. Make sure to leave plenty of room for other people to get around you. Step to the side or completely off the trail so you do not block traffic. It’s also a good idea to plan your break where people can take “party separations” without being interrupted.

On sunny days, choose shady spots. On rocky trails, look for larger rocks that might provide a temporary seat. I like to look for logs without moss (on damp days moss can soak up a ton of moisture and leave your bottom wet!) or at the very least a pull-out where I have a place to set down my pack and get out a food or water bowl for my dog.

Teneriffe Falls across the stream, away from the masses of hikers.

I could tell from Ajax's expression that this wasn't the best choice of rest spot for him, but we prioritized getting away from the crowd over his comfort this time. — I could tell from Ajax’s expression that this wasn’t the best choice of rest spot for him, but we prioritized getting away from the crowd over his comfort this time.

Ideally, we look for spots with views so we can get some nice photographs. Pick a place that is away from crowds, safe, and comfortable for everyone in your party. Consider what characteristics make up the ideal rest spot for you.

And it probably goes without saying — but I’ll say it anyway — in winter, never take a break while you’re crossing avalanche-prone slopes. Get to stable ground before you stop. Likewise, in high wind, avoid standing under widowmakers, or trees that are losing big branches. Always keep safety in mind.

How To Learn More

To expand your education on trail safety and mountain travel, a great organization I’ve been a member of for over thirty years is the Seattle Mountaineers. To read more about break time optimization, here is another point of view. Backpacking Light has a thread on their forum about rest periods when hiking. And Love the Backcountry has yet more advice. The main point is: you’re not in a race. Take breaks as needed and enjoy your experience. If you drive yourself into the ground, where’s the joy in that?

Heading toward the Emmons Glacier route on Mt. Rainier. This was our first break spot before heading up to the moraine and the steep climb to Camp Schurman. Timing and planning of appropriate breaks requires experience, skill, and art. — Heading toward the Emmons Glacier route on Mt. Rainier. This was our first break spot before heading up to the moraine and the steep ascent to Camp Schurman. Timing and planning of appropriate breaks requires experience, skill, and art.

If you have a break tip you’d like to share, or a burning question you’d like me to answer this month, please submit it below. I love hearing from readers and I always look forward to requests.

Unique Advent Adventures for Your 2023 Holidays

I get it. You’re busy. Who isn’t? If you don’t take care of yourself, who will? Leap into December with this fun month-long challenge. I call it “Advent Adventures.” It’s custom-tailored for busy, active adventurers who feel stressed out. Each is designed to be short, manageable, and doable during the winter season. Are you ready? Take a look at your daily rewards for all that you do, and join me in getting unstuck!

Yesterday I took a ramble with a writing partner and Ajax to look for holiday-themed photo ops to support this blog post. Some cool colorful rocks were on display in a yard in Shoreline.

Advent Adventures Dec. 1-5

The guidelines are easy: find time in your calendar to carve out 5-20 minutes in your day devoted solely to you. If you know one of the challenges won’t work on a given day, find one that will. Then get out from behind your computer and do something nice for yourself. And if you prefer using this as a calling to generate your own challenges, feel free.

Dec. 1: Morning Stretch Routine: Start your day with a 10-minute stretching routine to energize your body.

Dec. 2: Indoor Plant Care: Spend 15 minutes caring for indoor plants, reconnecting with nature indoors.

Dec. 3: Winter Nature Walk: Take a brisk 20-minute walk in a nearby park, focusing on the winter scenery.

Dec. 4: Mindful Hot Beverage Break: Enjoy a hot cup of tea or coffee outdoors, savoring the warmth and flavors.

Dec. 5: Winter Sunrise Viewing: Watch a winter sunrise, reflecting on your intentions for the day.

Advent adventures don't have to take much time. I enjoyed a recent sunrise from my back porch. — Advent Adventures don’t have to take much time. I enjoyed a recent sunrise from my back porch.

Advent Adventures Days 6-15

Good work! You’re on a roll. What have you enjoyed about your challenge so far? What do you notice when you make some time for yourself? Have you smiled? Did you tell anyone about your journey? Here are the next ten adventures to get you to your halfway point.

Dec. 6: Bird Watching: Spend time observing birds from your balcony, backyard, walk, or window.

Dec. 7: 5-Minute Outdoor Meditation: Practice a quick meditation or deep breathing exercise on your porch or yard.

Dec. 8: Photo a Day: Capture a daily photo of something outdoors that brings you joy or peace.

Dec. 9: Guided Outdoor Stretching: Follow a short guided stretching or yoga video outside.

Dec. 10: Gratitude Journaling: Write down three things you’re grateful for, ideally in an outdoor setting.

Grounding in the rain inside my bird blind tent. The other day my feet got so cold, I borrowed water from our hot tub to alternate soaks. — Grounding and journaling under protection from the rain in my bird blind tent. The other day my feet got so cold, I borrowed water from our hot tub to alternate soaks.

Gaining Momentum

Dec. 11: Star Gazing Moment: Spend a few minutes gazing at the stars, contemplating the vastness of the universe.

Dec. 12: Quick Nature Sketching: Sketch something you see in nature, even if it’s only for 5 minutes.

Dec. 13: Lunch Break Walk: Take a brief walk during your lunch break, focusing on being mindful and paying attention to all five senses. What can you observe that you don’t normally notice?

Dec. 14: Evening Candle Meditation: Meditate with a candle or stare into a fire for a few minutes, focusing on the dancing flame. If you don’t have candles or a fireplace, try a walk around the block to view holiday lights.

Dec. 15: Frosty Morning Observation: Spend a few minutes observing frost patterns on leaves or windows.

Advent adventures can help you appreciate the beauty all around us. Frost makes gorgeous patterns on the leaves.

Notice and Name: Days 16-25

You’ve reached the halfway mark in your Advent Adventures challenge. Have you missed a day or two? That’s okay! The point is to do something kind for yourself each day that allows you to think about what is important and what matters. Self-care is a skill just like bike mechanics or publishing a blog. The more we practice a skill, the more second nature it becomes. Keep going and reap more benefits.

Dec. 16: Winter Bird Feeding: Set up or refill a bird feeder and watch visiting birds.

Dec. 17: Indoor Yoga Flow: Do a quick yoga session inside, focusing on breathing and balance.

Dec. 18: Window Garden Tending: Spend some time tending to a small herb or flower garden on your windowsill.

Dec. 19: Moon Journaling: Write in your journal by moonlight or near a window on a moonlit night.

Dec. 20: Holiday Lights Walk: Take an evening walk to enjoy neighborhood holiday lights.

Holiday lights display at Woodland Park Zoo. I loved this beautiful peacock.

Winter Solstice

Dec. 21: Short Hike: The shortest day (light) of the year! Embark on a short, local hike, appreciating the winter landscape. Feel gratitude that from here on out the days start to get longer again.

Dec. 22: Sunset Reflection Time: Watch a sunset and reflect on your achievements and challenges of the day.

Dec. 23: Indoor Strength Session: Enjoy a quick, focused 15-minute yoga, strength, or pilates workout to strengthen and center your body.

Dec. 24: Snowflake Study: Let it snow! If it does, take a moment to observe the uniqueness of snowflakes.

Dec. 25: Holiday Decoration Tour: Take a walk to enjoy holiday decorations in your area.

Beautiful baubles on an outdoor display during my Shoreline ramble yesterday.

Finish the Year Strong: Dec. 26-31

Most advent calendars end on December 25. But we are about to launch a new year and a new you. If you’ve missed any days and wish to replace — or even repeat — a few from the previous adventures, feel free. This is your life and what replenishes your spirit is unique to you. Here are the final suggestions and warmest wishes for a wonderful end to 2023.

Early Morning Silence: Experience the quiet of early morning before the day begins.
Nature Poetry Reading: Read a nature-themed poem outdoors or near an open window.
Outdoor Aromatherapy: Use essential oils outdoors for a quick aromatherapy session.
Flashlight Night Walk: Take a brief walk at night with a flashlight, exploring the familiar in a new light.
Recap what went well in 2023: List your five favorite memories or accomplishments from 2023. What five things would you most like to have happen in 2024? Write them down.
Quick Cold-Weather Swim: If accessible, take a brief swim in an indoor or heated pool. Or better yet, if you’re in the Seattle area and feeling brave, head to Matthews Beach at noon on New Year’s Day for the wildly popular Polar Bear Plunge. This shot was from January 1, 2023. Hope to see you there to kick off 2024!