5 time-saving measures you can do right now

5 time-saving measures you can do right now

So much of our overall success in our careers and our day-to-day lives are determined by our time management philosophy. There are so many diversions these days that we might waste hours without even realizing it.

And while leisure and downtime are absolutely important, you really may have a problem with time management if you’re averaging 6+ hours a day of screen time from scrolling through social media. 

How Time Management Plays A Major Role In Your Success

Time management is about strategizing and planning your available time to match each task you have each day. However, in order for it to be effective, you must stick as closely to the allotted time frame for each task as possible. It comes more naturally to some people than others, but it really boils down to discipline and habits. 

Time management is also linked to what you value. I always say if you value it, you will make time for it. Valuing your mental health should be top of your list.

Poor time management skills can lead to:

  • Missed deadlines
  • Increased stress levels
  • Lack of work-life balance
  • Poor work quality 
  • Ruining your professional reputation
  • Damaging relationships in your personal life

All these reasons are why having an effective time management strategy is truly a major key to your success. 

5 Best Tips to Improve Your Time Management Skills

If you have trouble completing tasks within a reasonable time frame, there are some tips you can apply to yield better results.

  1. Set your priorities and connect them to your values – Some tasks will naturally weigh more heavily on the importance scale than others. Organizing your day and prioritizing are the two first steps in effective time management. Utilizing to-do lists and time management apps could also be huge in helping you to track your time and keep your day in check. 
  2. Avoid Distractions – This is sometimes much easier said than done; however, if we’re honest, unnecessary distractions are one of the biggest causes of bad time management. Some distractions are unavoidable, for instance, if you work from home and have young children home with you, or an ill or elderly family member you’re caring for. But, if your problem is with electronics, putting your phone on ‘do not disturb’ or keeping it out of sight until you’ve completed your tasks is a good way to limit that distraction.
  3. Avoid multitasking – The ability to multitask is valued in today’s culture, but it may damage your time management. Taking on an overwhelming amount of tasks to complete within a short period could affect your efficiency and accuracy. Your productivity will increase if your full attention is devoted to the task at hand instead of being split. You will also be able to complete each task more quickly.
  4. Learn to say no – This tip goes hand in hand with avoiding multitasking. We can sometimes endure guilt for not being able to say yes to every call or knock, but the truth is this could lead to serious burnout. You must set a workload limit and accept the reality that you cannot say yes to everything.
  5. Take breaks – If you have huge tasks set out, it could be tempting to want to complete them all at once. However, this could lead to burnout and have serious implications on your mental health. 

Taking a short break for a few minutes every couple of hours can help you to recharge and bring fresh ideas and energy to your tasks.

It’s also important to remember not to skip out on meals to complete the tasks more quickly. Eating will refuel your body and provide you with the sustained energy you need to complete tasks. 

Once you have mastered effective time management, you will see a huge improvement in your quality of work, and overall quality and balance between work and life. 

To help you with your time management needs try my Healthy Mind, Body, and Business Weekly Planner.

6 Positive Changes You Can Make Right Now For A Fulfilling Life

6 Positive Changes You Can Make Right Now For A Fulfilling Life

We all want a life that is happy, fulfilling, and filled with overall positive experiences. But the truth is that it isn’t always happy or pleasant. Life is full of ups and downs, twists and turns, and bumps that you must navigate. It’s what makes this entire experience interesting, but it can sometimes be overwhelming. 

One of the best ways you can learn to maneuver the challenges that life throws at you is by developing an overall positive mindset and implementing positive changes into your daily routine.

Why a Positive Change Is Necessary

Change in life is inevitable, and you always have the choice to embrace change and grow or resist it and get stuck. A positive change in mindset can help make you more understanding in life and teach you to embrace new things as they come. This helps prepare and propel you for the future. 

Positive change is how you discover yourself, and explore your thoughts and feelings on situations in life. Many of us fear change, but having the ability to embrace change with open arms could really make a positive shift to having an extraordinary life. 

Implementing positive changes in your life will help you to:

  • Become calmer and more positive when handling challenges
  • Remove negative energy from your mind in exchange for positive thoughts
  • Strengthen your relationships while developing as an individual
  • Become more flexible to new situations and environments

Small changes = Big impacts Cumulative power of small, steady changes in your daily routines

Ever heard the saying, “Slow and steady wins the race.”? 

This applies to several aspects of life, including positive change. Sometimes when we think of making changes for a better life, we believe a grand, drastic shift is what is needed. While this may sometimes be necessary for specific circumstances, it can actually be more effective to make small, steady changes.

Smaller changes are easier to implement and stick to, and you can start making these changes right away. 

6 small positive changes to make right now for a fulfilling life

  1. Embrace positive thoughts – Thoughts become feelings, which hold a certain energy. The trouble is that negativity is all around us, and you cannot always control the situations you face. It is also easy to get sucked into the negative vortex. What you can control however, is your perspective and your reaction to them. By reprogramming your mind and embracing positive thoughts, you can control your feelings and reactions to the surrounding situations and lift your vibration or energy, rather than deplete it.
  2. Start your day 30 minutes earlier with a positive morning routine. Let’s be honest, most of us set our alarms so that we have just enough time to get ready for work, or get the kids off to school and start the day. We begin the day in a rush, which continues throughout the day until bedtime.  By giving yourself that extra 30 minutes in the morning, you’ll be able to ease into the day with time for exercise, meditation, breakfast, or even time to really plan the day. This saves you from feeling overwhelmed, rushed and unprepared, which can lead to an unproductive day.
  3. Be comfortable with uncertainty – Uncertain situations will happen because change is constant in life. Learn to accept that you cannot control everything or predict what may happen. Move from fear of the unknown to faith and acceptance. Practice this daily.
  4. Set boundaries – If you don’t set careful boundaries, people will take advantage of you. This will lead to burnout, feeling overwhelmed, and sometimes being underappreciated. Your boundaries are a sign of respect for both yourself and others. It is about deep self love.
  5. Set realistic expectations – Unrealistic expectations will only set you up for major disappointment, and this isn’t fair to yourself or others. Keep your expectations within reasonable limits, especially as it concerns other people. 
  6. Invest in yourself – You should be your first investment. Your health and wellbeing should always come first. Investing in mindset and business coaching could help you to begin going in the right direction to the best version of yourself. Juie Cass’s passion was to write an entire book about this and it has since hit Best-seller lists. Her book ‘Me First’ has people saying “Loving your life changing book” and “If you are ready to courageously step into your next level of empowerment, this book is for you. The world needs this now and thank you for leading the way julie.” Change the stigma around ‘me first’ and understand that not only should this be a priority but a necessity. This is how you will create your biggest impact in life as your capacity will improve.

It’s time to start living a fulfilling life. You deserve it! If you need help, we’re here to help. Book a call to get started.

Breathing Techniques for Stress Management

Woman seen breathing with sky and water background

Unclench your jaw, drop your shoulders, take a deep breath and slowly release. Did you notice that your body was tense just now, before following those simple steps? This is what stress does to your body. 

Sometimes it may feel as though everything around you is causing you stress. Whether it be your job, school, family life, or even the news. Anything can become a stress trigger if not managed properly. The last few years especially have been particularly challenging for most people. 

Stress completely shifts your entire being and causes instability within your mind, body, and soul. It messes with your overall productivity and wellbeing. Being able to implement useful techniques to help you relieve stress when you begin to feel tense, will restore balance to your physical and mental health. Let’s take a look at what stress management entails and some techniques you can apply in your daily life. 

What is stress management?

Stress management refers to a set of tactics and procedures that can help you identify your triggers and deal with stressful events in a way that maintains your life’s balance.

Stress management includes: 

  • Learning and enhancing your problem-solving skills, to overcome difficult situations. 
  • Strengthening your ability to handle unfortunate issues in life
  • Implement relaxation techniques such as deep breathing and meditation to recenter yourself during times of high stress.

Why deep breathing is one of the best ways to lower stress in the body

Breathing exercises are a powerful tool for relieving stress and anxiety. Think back to the start of the blog and how you felt after following those simple instructions. The difference was evident just after one deep breath, right? This is because when you breathe deeply, it sends a message to your brain to relax and calm down, which then sends the same message to your body. It is also one of the best ways to bring yourself into the present moment.

This communication between your body and brain restores harmony and brings peace back to your being. There are different breathing exercises that you can use in your stress management. 

Some of our favorites are belly breathing, box breathing, and cleansing breathing. All three of these exercises engage your body as well as your mind in an effort to restore balance. 

How to do Belly Breathing

Belly breathing is one of the breathing techniques that you can use to help manage stress. Here’s how: 

  1. Place one hand on your belly, just below your rib cage.
  2. Inhale deeply through your nose for five counts, bring the air past your lungs to the belly, allow the belly to expand like a balloon.
  3. Hold your breath for two counts.
  4. Exhale through your nose slowly, for 7 counts. You should feel your belly contract when you exhale. 
  5. Repeat.

Did you feel the stress and tension begin to leave your body? Repeat this technique for as long as you need to feel recentered. 

How to do Box Breathing

Box breathing, also known as square breathing, is another simple yet effective breathing technique that you can use. It takes its name from the fact that you count to four with each breath. This count distracts your mind while calming your nervous system and returning your breathing to a relaxed pattern.

  1. For this technique, you may sit, stand or lay flat on your back. Inhale and exhale through the nose.
  2. Inhale, counting slowly in your mind for four counts, bring the breath deep into the body.
  3. Hold your breath for another four counts. Try to avoid releasing the breath before the four seconds are up.
  4. Slowly exhale for four counts. 
  5. Hold the breath at the bottom for four counts.
  6. Inhale and repeat for four counts.
  7. Continue as many times as you need. 

How to do Cleansing Breathing

The final breathing exercise we will look at is the Cleansing Breath. The cleansing breath is awesome for relieving tension in your neck, shoulders, and body overall. Aside from breathing deeply, the cleansing breath is a way to get you to focus your energy on releasing the stress while inviting love and positive energy into your body. 

Engage your mind and spirit as you do this exercise.

  1. Breathe in deeply through your nose, slowly taking in as much air as you comfortably can. As you breathe in, think about the love you are letting into your space. 
  2. Visualize the clean, positive energy that is entering your body. 
  3. Exhale, through your mouth quickly, expelling any negative energy, clearing your mind of contrary thoughts and releasing the stress along with it. 
  4. Repeat this exercise as many times as necessary to restore balance, remembering always to engage the mind as you do the body. 

Now that you have these tools to help you with stress management, it’s time to start using them in your daily life. Stress doesn’t have to overcome or overwhelm you. With the use of these breathing exercises, stress can begin to become more manageable, and you can reclaim your life again. Remember, you got this! 

The Positive Change Group is all about helping to elevate the whole you, so you can truly become your best self in every area of your life. Find out more about our offerings and products.

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Empower Yourself to Reach your Goals

Personal empowerment

Do you ever feel like you have no control over your life and work? Perhaps you feel dominated by your colleagues or overwhelmed by the demands of your job. Or is your time outside the workplace spent tending to other people’s needs at the expense of your own?  

This sense of powerlessness can be immensely frustrating. But, no matter what personal challenges you face, you can always make choices that give you back control in any environment. Understanding this is the essence of self-empowerment.  

In this article, we examine personal empowerment in more detail and explore the tools and techniques that you can use to achieve your goals. 

What Is Personal Empowerment?  

Personal empowerment is about taking control of your own life and making positive changes based on what you want.  

It’s closely linked to attributes like self-esteem, but true empowerment comes when you convert intention into action.  

Personal empowerment means permitting yourself to succeed, because you believe in yourself.   

Remember that “empowerment” is not the same as “entitlement.” People who feel entitled tend to believe that benefits and privileges should come to them automatically, while empowered people achieve success through their actions, reflection, and cooperation.  

How To Achieve Self-Empowerment  

Unhappiness is usually from unfulfilled desires, for you and others. You desperately want to feel stronger and make a bigger impact, but how do you do it?  

Consider this four-step process for self-empowerment to reach your goals and get what you want. 

Stage One: Get Clear on What you Want  

When you feel that you lack power, your confidence and self-esteem can take a knock, too. Developing your self-awareness depends on the extent to which you believe that you are the master of your own destiny or that external forces, people, or events determine your outcomes.  

The first step to reaching goals is to get clarity on what you want. Understanding that creating empowerment and creating anything stems from a desire. Desires are a nudge from your higher self and the more you listen the more powerful you will become. It’s the first step in adopting a winning mindset. Listing all of the things that you’re good at – and that you could be great at – can be hugely empowering in itself. Building on those strengths and knowing how to deal with your limitations can give you an even bigger boost.  

Understanding yourself better is a core aspect of emotional intelligence, and a qualified counselor or coach can help you identify these areas.  

Focus on the desires that mean the most to you and correspond with your personal values, and heart.  

Stage Two: Beliefs  

In order for any desire to come true, we need to believe that it can. Your beliefs turbo-charge your desires and make them take shape and manifest. Without belief your desires are just a wish.  

Positively charge your beliefs and you positively charge your desires into motion.  Like many things, this is a process because most of us have been living by limiting beliefs our whole life.   

These limiting beliefs have created most of the dialogue in our heads which has created the outcomes in our lives.  These limiting beliefs have been cycled down through the generations and most generations have added new limiting beliefs to the pile.  You have the power to break this cycle.  You are greater than any limiting belief you have adopted.   

Break the Cycle of Limiting Beliefs  

For every limiting belief you can create an unlimiting belief.  Every time your mind drifts to the limiting belief, you stop the thought and replace it with the non limiting belief.  Feel the difference in your body when you really repeat and let the non limiting belief vibrate through.  

Stage Three: Power of the Mind 

Persistence And Resilience 

Celebrating small achievements is important for building confidence and self-love. Keeping a record of your progress enables you to see how far you’ve come – and to consider where you went wrong. 

Restructuring your mind enables you to see the consequences of negative thought patterns and become more optimistic.  


Affirmations are a powerful tool that can help to encourage you to keep the power of your mind positive. Repeat affirmations daily, write affirmations down as your commitment to yourself. 

Examples of affirmations:

“I am worthy”

“There is always opportunity’

“I am abundant and prosperous”


We all need a personal cheerleader, someone who believes in you. Hiring an empowerment coach helps enable you to make positive decisions and to take action that will bring you closer to achieving your goals and ambitions.  

Stage 4 – Inspired Actions and Results 

What action steps are you called to do? This should feel effortless because it comes from a place of empowerment and alignment with your desires, rather than from fear. 

Take your first few steps! Then review and reflect on your achievements so far. Check yourself for feedback, because only you know how well you are progressing in this inner work. You might even hear from the people around you on the positive changes they see. 

Personal empowerment helps you achieve your goals because you gain control of your life. It enables you to make positive decisions and take action to bring you closer to achieving your goals and ambitions. 
The Positive Change Group is here to guide you through your journey of personal empowerment.  Learn more about how we can help tap into your pure potential

5 simple ways to become your best self

5 simple ways to become your best self

Do you really know everything about yourself? Our lives are a collection of memories, moments, mistakes, and magical adventures, but here’s the truth; none of this defines who we truly are inside.

Follow us on this journey as we show you the proven ways to be your best self in 5 simple steps!

What does your best self look like?

We all have our own paths to follow throughout life; that’s the beauty of being human. The best version of yourself may look different based on who you’re talking to. The most important thing is making your best self truly be a reflection of your own desires and not a cookie-cutter copy of someone else. This brings us to the first step:

1. Free your mind from distractions

It’s time to take an audit of everything that influences you. The next time you decide to change your wardrobe, pursue a new venture or take advice from someone, ask yourself first. Am I really doing this for me or for someone else?

Your best self only comes from an internal place of happiness, which can be easily twisted by the influence of others. Focusing on making yourself happy and breaking away from the mould that others may try to force you in.

Are you complacent?

How many times do you say ‘no’ to new opportunities? That one class you never bothered to enroll in, that one trip with your girlfriends to a new country, or that one recipe that looked a little too complicated? If you find yourself constantly rejecting new experiences, it may be time to…  

2. Get out of your Comfort Zone

Here’s the harsh truth. Time is constant, and the things we passed on may never happen again. Our second life hack to becoming your best self is to rethink the way we look at ‘risks’ as ‘moments worth exploring.’ 

It’s easy to get caught up in a routine, but our human nature craves progression and upliftment. Life is fluid and ever-changing, and you are too. Treat every new moment like a ‘One Night Only’ Concert. All you have to do is show up and enjoy the ride, wherever it takes you! 

What’s on your plate? 

Did you know that your diet and fitness have a significant impact on our happiness? It’s one thing to be stressed in your mind, but it’s another to be stressed all over your body.

3. Healthy Habits Help

If you’re feeling groggy all the time, slouchy, or demotivated, here’s the perfect opportunity  to become your best self. Start your day with a healthy breakfast, go for a little walk around your community and get some fresh air pumping throughout your body. 

It’s also important to acknowledge your unhealthy habits. Smoking and heavy drinking have creeping impacts that affect you more than you think. Becoming your best self begins with pursuing your best health.

What do you enjoy?

Do you have a special talent? What about a favorite book? What are some of the positive things people say about you? Why are we asking all these questions? 

4. It’s time to find your purpose

It helps to break out of our comfort zone, but oftentimes our best self can be found in the things we love the most. If you’re struggling to find your purpose in life, it may be hiding in plain sight. 

Take stock of everything and every action that makes you happy. 

Do you like helping others? Focus on that. Do you crave adventure and travel? There’s a purpose in there too. Love listening to music? Ask yourself why and how you can take advantage of the present highs in your life for more happiness in the future.

How do you speak?

Here’s a little exercise. Look through some of your most recent messages, and take account of all the times you used negative words in your speech or downplayed your own achievements.

The way you speak about yourself and others may have a significant impact on your own happiness.

5. Be Constructive

Take a moment out of your day to remind yourself that you are smart, beautiful, and purposeful. 

Trade your ‘I can’t do it’s’ for ‘I’ll give it a try.’ Reconsider the negative ways you respond to people and try to push them in a positive direction. 

A simple change in the way we use our words can make us and everyone else around us happy. 

Your Best Self begins today!

There’s no time like the present to become the best version of yourself. Take the leap, and let’s make positive changes together!

How to Live an Optimized Life

How to Live an Optimized Life
You may have mixed emotions based on life over the past two years. Are you hoping for change and improvement and yet feel disappointed?
If you are tired of feeling frustrated and want to live a fully vibrant life instead, then there are a few key principles that are necessary for us to integrate.

Below are tips on how to live an optimized life.


Raise your vibration any chance you get:
Pay more attention to how you feel. Your feelings are your roadmap to letting you know if you are living an optimal life.
  • When your conversations feel heavy, then change the subject.
  • If what you are watching doesn’t make you feel good, then change the channel.
  • If what you are listening to doesn’t make you feel good, then change it to something that does.
Raising your vibration is one of the most powerful things you can do to create a happier reality. Use your feelings as your guide and do more of what feels good.
Focus on what is in your control:
There have been many things that have been out of our control the past couple of years. When we focus our attention on this, we feel heavy and it breeds fear. Instead, focus on what’s in your control as this will heighten your energy and your mood and help you know how to live an optimized life.
Ask for what you want:
Being clear on what you want to create in 2022 is the first step to manifesting. Being more deliberate in your creations is called being a “conscious creator”. In order to do this:
1. Get clear on what you want.
2. Don’t put any attention on what you don’t want.
Many of us are programed to focus more on what we don’t want and the problem with this is that you create more of what you don’t want.
2022 is the perfect time to make these changes and deliberately bring in more of what you do want.
Let gratitude change your attitude:


When we have gratitude for what we have we always feel better. This raises our vibration instantly. Also if we can have gratitude for what we desire and believe it is coming, this is where the true magic happens.
Let gratitude for what is and what is to come be your focus this year.
The Positive Change Group offers an ‘Empowered’ course online, you can check it out HERE.

Calm in Uncertain Times

Calm in Uncertain Times

Calm in Uncertain Times

The most important things you can do for yourself, your family and your community in uncertain times….

Stay Grounded

Now more than ever it is essential to up your ante on self-care and keeping a well-balanced mind. A daily meditation practice to find inner peace and balance could never be more appropriate than right now.  Getting outdoors is another great way to feel connected and grounded to our higher intelligence.

Stay Well

Exercise, healthy eating, immune-boosting supplements, are all great things to keep your energy up and body healthy.

Immerse in Gratitude

We have so many things to be grateful for every day. Gratitude changes attitude.  Now more than ever immerse yourself in a gratitude practice and you will shift your energy and your vibration

Pay close attention to your thoughts

How are you contributing to the collective consciousness? Are you in fear or in love?  When your thoughts go to fear become aware of them and upgrade them to love and peace.  You can do this.  Train your brain to be in a positive state by upgrading your thoughts and shifting energy within and around you.

Be in this moment (The Present)

Fear comes from worrying about the unknown. If you can keep bringing your awareness back to the present your fear will dissipate.  Again this takes training and practice but it is worth it.  Let’s practice being in this moment and enjoy all the beautiful gifts around us.

Wishing you peace and health,




End of a Decade: Time for Reflection & Intention

End of a Decade: Time for Reflection and Intention

As we come to the end of a decade it is a great time for reflection and intention.

Take a couple of moments either by yourself or with loved ones and write down or share your answers to the following questions.

This facilitates deep love and care by allowing gratitude and forgiveness to come in and also to be really clear about what your intentions and visions are moving forward.

As we transition out of 2019 and into a new decade with 2020, it is an amazing time to honor yourself and be really clear on what you want to create for the next 10 years.

Give yourself this gift for reflection and intention.



These answers do not need to be long winded but heartfelt and honest.  Point form will work well for the decade questions.

If by yourself take a quiet moment, and go inward:


1.  What are you celebrating for 2019?

2. What are you most grateful for over the past 10 years? (top 5-10 things)

3. What are you letting go of in 2019?

4.  What part of you are you letting go of from the past 10 years?

5. What do you want to achieve in 2020?

6. What is your 10 year vision (Next decade)?

7. Who do you need to become in order to achieve this vision?


WE are master creators of our life.  WE get to decide every day and moment who we want to be and how we want to show up.   Own your power and your creation by making space to do this.

With much love, peace and joy as we move into a new decade,