CourtSchurmanGO.com 2024-11-21

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!

Trail Etiquette 101: How to Share the Trail

A special thanks to KJ for his recent question. He asked about how to prepare for aggressive, belligerent, or annoying hikers on the trail. I thought it was a perfect time to write a post about trail etiquette and how best to navigate around others.

Headed for Rainier's summit in July 2017. Popular destinations around the country, especially in nice weather, will have hordes of people to deal with. Know these tips and you'll be able to survive the crowds. — Headed for Rainier’s summit in July 2017. Popular destinations around the country, especially in nice weather, will have hordes of people to deal with. Know these tips and you’ll be able to survive the crowds.

Respect Right-of-Way

Generally speaking, just like with driving (for people in the U.S.) try to keep to the right side of the trail when approaching other hikers. There are exceptions — such as a narrow trail where the only natural pullout is on the other side of the trail.

New hikers may not be aware that trail etiquette dictates the UPHILL traveler has the right of way. If the trail is flat, use common sense, be polite, and wait your turn. Treat others as you would like to be treated. And if someone is struggling (i.e. if they’re being helped down the trail due to illness or injury), give them extra space and time–even if you’re heading up.

A root-filled section of the trail on the way to Rachel Lake. Trail etiquette states that the person climbing up such a steep part of the trail has the right of way.

Avoid High Usage Times and Locations

Despite national, volunteer, and outdoor organizations — think Mountaineers, Washington Trails Association, and the Sierra Club — offering training in proper trail etiquette, not everyone who ventures to the mountains has learned how to respect others while sharing the trails. What’s more, since COVID, many people have headed for the backcountry who otherwise wouldn’t be there.

While I love the fact that more people are heading outside, newbies may not know how to behave around others. Or worse, they simply don’t care. I recently added Snow Lake to my “rethink” list because of youngsters cranking rap music without personal listening devices.

Snow Lake is accessible, beautiful, and refreshing on a hot summer day. It's also highly visited as you can see every inch of available shoreline covered with people. — Snow Lake is accessible, beautiful, and refreshing on a hot summer day. It’s also wildly popular as you can see every inch of available shoreline covered with people.

We can’t control others’ behaviors. The very best way to avoid disrespectful behavior is to select less popular hiking routes where there won’t be hordes of people. Hike in the off-season when crowds are less likely. Go when it’s raining to cut down on crowding. Avoid holiday hiking when everyone else has a day off. And go at dawn or dusk when there are fewer people on the trail. My favorite idea is to hike during the week. No weekend mobs!

Trail Etiquette: Respect Multiple Uses

I love visiting the mountains to recharge, to listen to birds, rustling leaves, and flowing water. On the Snow Lake hike, I should have been able to hear 25-28 bird species. We only heard 7. Too many kids chattered or made annoying monkey calls. Instead of coming back stress-free, I felt like smacking the next pair who approached deep in loud conversation.

Rattlesnake Ledge is another “rethink” destination for me. Following hundreds of other hikers and their dogs without any chance of solitude feels too much like walking around Green Lake in Seattle on a sunny weekend. First, the likelihood of running into a problem dog is high. And second, if I wanted to be outside around scores of people I’d save gas and head to the nearest dog park.

Tiger Mountain's Poo Poo Point on the Fourth of July. We encountered dozens of people who seemed unaware of proper trail etiquette. — Tiger Mountain’s Poo Poo Point on the Fourth of July. We encountered dozens of people who seemed unaware of proper trail etiquette.

Trail Etiquette: Control Your Own Response

If you use headphones or earbuds, realize that you might have difficulty hearing approaching hikers or trail runners. Get to know when trail runners are out and consider hiking without music or podcasts. Along the I-90 corridor, weekend mornings between 7-9 a.m. seem to be popular. And if you’re using multi-purpose trails, know which paths might include mountain bikers, snowmobiles, or equestrians. By doing a little research you won’t be caught off guard.

When you encounter people who seem to be going about your pace but show signs of impatience, step off the trail to let them pass. Anyone itching to be “first” might get nasty about trailing a slower hiker. No need to provoke them. Remember, it’s always okay to stop and take a water break, remove or add a layer of clothing, or get a bite to eat.

I only know of two negatives of hiking solo. There's nobody to take your photo, so you're stuck with selfies, and you can't have a conversation unless you enjoy talking to your dog! — I only know of two negatives of hiking solo. There’s nobody to take your photo, so you’re stuck with selfies, and you can’t have a conversation unless you enjoy talking to your dog!

Try timing rest breaks to coincide with when others around you might be just finishing theirs. This provides more space on the trail so you aren’t all clustered together. Preventing your OWN ‘road rage’ from building up will lead to a much more enjoyable outing.

Use Breathwork Techniques

If you do find yourself getting annoyed, remind yourself that you are in control of your thoughts and experiences. Try taking 3-4 box breaths – 4 counts in, hold for 4 counts, 4 counts out, hold out for 4 counts for 4 repetitions. This is a great stress control breathing technique to use anytime you feel your blood starting to boil. Remember, you cannot control others!

Takeaway Tips

Recognize that people have different reasons for going to the mountains. Trail runners love going fast. Kids love messing around and exploring. Naturalists love looking at flowers and plants. Birders love listening to birds. Trail etiquette means respecting ALL people’s rights to enjoy whatever they’re out to enjoy.

If you feel someone’s behavior is irritating more people than just you, you might consider politely pointing out the offense. They may not even be aware they’re doing something that is bothering anyone.

Prepare for alternate plans. If you have to walk half a mile to get to the trailhead because there’s no available parking, consider doing another hike. Mark overused trails as ones to avoid during popular hours since people usually return to their favorite places.

The author and her daughter at Annette Lake. May all your hikes be sources of enjoyment and wonder. Share the trails. They hold delight for everyone.

By keeping these tips in mind, everyone can enjoy themselves and share the wonders of the wilderness. If you have a tip I’ve overlooked, please share it in the comments, so we can all learn from one another.

Non-Food Celebrations: How To Mark Achievements

Recently, I asked a client to come up with non-food celebrations she could enjoy whenever she completed small victories. When she came up blank, I realized the topic might make a great post. Rather than finishing something and diving right into whatever is next, pause and recognize what you’ve accomplished. Get off that hamster wheel! By acknowledging and celebrating each small victory, you will make it easier, more fun, and more rewarding to strive for the next thing.

Whenever Ajax does something courageous, like going across tricky bridges, I make sure to include a non-food celebration with him (praise and pats). What could you use to recognize and celebrate the completion of hard tasks? — Whenever Ajax does something courageous, like going across tricky bridges, I make sure to include non-food celebrations with him (praise and pats). What could you use to recognize and celebrate the completion of your hard tasks?

Shifting Focus: Previous Blog Posts

I have written before about shifting our focus (with a key takeaway from each) in the following blog posts:

Gap and the Gain: A Powerful Shift for the Brain (5/9/22) in which I point out the importance of tracking progress to see where you started and how far you’ve come. If we can’t recognize the small victories as we go, we can easily get discouraged. Click for more on Dan Sullivan’s book, The Gap and The Gain.

How to Reframe Self-Talk for Greater Gain (5/28/22) By changing the words we use to describe a situation, we change our attitude toward it. Even – perhaps especially – obstacles can be seen as opportunities if we embrace them that way.

Another tricky surface for Ajax is a pebbly beach at Seahurst Park. Fortunately, he was so distracted by all the wonderful smells (and surprise! salt water is NOT good for drinking) that he handled it okay. We celebrated with a game of Rah, or jump for the leash. — Another tricky surface for Ajax is a pebbly beach at Seahurst Park. Fortunately, he was so distracted by all the wonderful smells (and surprise! salt water is NOT good for drinking) that he handled it okay. “We celebrated with a game of Rah, or “jump for the leash.”

Rising Strong Lesson: The Story I’m Telling Myself (7/12/22) A powerful tool for reframing the half-truths or blatant lies we’ve been telling ourselves for too long. If you tell yourself you’ll never reach X goal, you’re right. If you convince yourself this is just another test, and you keep going, nothing will stop you. Click for more on Brene Brown‘s awesome resources.

Accomplishing Your Goal, Handling Anticipointment (7/21/22) Tips for moving on after you accomplish a major goal. Celebrate, sure, but also pause and recognize how far you’ve come.

Even finishing raking the entire yard can turn into a non-food celebration. When was the last time you played in the leaves?

Embrace Small Wins

What is new, however, is the focus on embracing each small win. Especially whenever we’re feeling stuck or unmotivated. I was recently reminded that what we look for, we find. If we look for problems, we’ll see them everywhere.

But we can develop, cultivate, and practice a more capable mindset and different skills. In particular, the skill of looking for moments to celebrate. We can train our brains to find them. Below are some ways to start your practice.

I look for color on every single hike, ramble, or walk, just as I've trained my ear to listen for birds. Do you pay attention when you're outside, or do you go on auto-pilot? What would you notice if you left your earphones and phone at home? — I look for color on every single hike, ramble, or walk, just as I’ve trained my ear to listen for birds. Do you pay attention when you’re outside, or do you go on auto-pilot? What would you notice if you left your earphones and phone at home?

Non-Food Celebrations: Ideas 1-5

I compiled a list of non-food celebrations to commemorate small wins. Each of the next ten items can be completed in as little as five minutes. All are completely free and available to anyone. Try generating your own list of ideas springing from the suggestions below. Have fun with it!

Mini Meditation Session: Hold a brief walking or seated meditation focused on gratitude for and acknowledgment of the achievement. Embrace the feeling of accomplishment. Mark it deep within.
Short Gratitude Journal Entry: Write a quick note in a notebook or journal about what you feel grateful for in this moment, as you focus on your recent victory. Embrace the effort that went into it.
Celebratory Dance: Put on a favorite song and hold a little dance party. It’s a joyful, energizing way to mark a milestone. Put your hands in the air, jump around, and smile big. You did it! Really feel it.
Nature Connection: Spend a few minutes outside, taking in fresh air, and appreciating the natural surroundings, whether it’s in your backyard, a nearby park, or just a view of the sky.
Mindful Breathing Exercise: Do a focused breathing exercise, taking deep, intentional breaths to sink that great feeling deep in your body and soul.

Non-Food Celebrations: Ideas 6-10

Remember that everyone’s list of non-food celebrations will look different. What feels like a great idea to me may not resonate with you, and that’s totally okay. What you’re after are ways you can celebrate that will hold deeper meaning than just a simple check on a to-do list.

Personal Affirmation: Create and recite a positive, personal affirmation that celebrates your current success and supports you toward future progress.
Virtual High-Five: Send a quick message or email to a friend, family member, or coach sharing your success. Give yourself a virtual pat on the back. A sticker on a calendar, or in a journal, can also be fun.
Quick Stretching Routine: Perform a brief stretching routine, focusing on releasing tension and infusing the moment with a sense of accomplishment.
Reflective Walk: Take a short, mindful walk, even if it’s just around the block or office, and reflect on what you’ve achieved.
Visualization Exercise: Spend a few minutes visualizing the next step toward your goal, reinforcing your commitment while celebrating how far you’ve come.

Final Ideas

And if you want to splurge a bit, try browsing at a bookstore, seeing a movie, attending a concert, or investing in essential oils, candles, plush towels, or blankets – whatever feels decadent TO YOU. If you have more time, take yourself somewhere you love. A trip to the mountains is always one of my best rewards.

Reward that inner child who might feel nervous and scared. Let them know they are totally safe and you haven’t forgotten them. If you have a favorite non-food celebration to mark your baby steps, please share them with our readers below.