All posts filed under: Motivation

Returning to the present moment

Published by Colin Nanka

I was presenting my Defeating Average conversation to our Melbourne, Australia office last week. It was special to connect with some people we visited on our paternity leave in 2018 when we took Tess on a road trip for a month through New Zealand and Australia, including Melbourne. As we talked about being present in moments of conflict and crisis, we talked about how we can calmly breathe and think through any situation life throws at us. Many of us have taken on journaling to get ideas or angst down on paper and out of our heads. There is an opportunity in this crisis. Getting your thoughts down on paper in COVID not only serves as a mental release but will provide you with a rich perspective when you are able to read and look back from the safer shores of 2021. We are all in this together. Defeating Average.  

You are your own obstacle

Published by Colin Nanka

The Biggest obstacle I ever faced was my own limited perception of myself.- RuPaul My wife and I were watching Queer Eye Season 5 about the “anxiety activist.” It was about a young 18-year-old girl in college leading a climate change group called sunrise and the episode focused on anxiety. There is always an uplifting ending and in this time of division, we enjoy watching something positive. I think we all limit our own potential at times comparing ourselves to others. How can we widen our lens? A few questions I have found helpful: 1. What’s possible? 2. What brings me energy? 3. What brings me life? 4. What advice would my (add 20 years to age) self tell me to focus on? Just like Abby in this episode, we all have HUGE potential and sometimes need others to help us see it. Colin

A Centering Question that Drives Value 

Published by Colin Nanka

What does this person value above all else?   I was listening to a great podcast from linked in founder Reid Hoffman on Masters of Scale.    The conversation was with the Peloton founder John Foley and the original challenge getting funding.    When approaching venture funds and angel investors Reid recommended asking yourself this question:   What does this person value above all else?   Then look at your plan and answer, am I offering something that provides that value?   Great advice for life.  Colin

Do this one thing to be effective

Published by Colin Nanka

Don’t multi-task. Focus on one thing at a time and move to the next. I was in a training class a couple of years ago on how our company uses an agile method to build software. The trainer had us do an exercise where we took sticky notes and write out everything we needed to get done for a sample project on the board. Then we put all the sticky’s above a line (and the rest below) for the piece of the project that had to be complete in week 1. Finally, he taped a square 4 x 4-inch box on the whiteboard and we put the most important thing to get done first in that box. Once that was done we removed it put it on the table and put the 2nd most. As he described “I use this in my regular work life as well. What is above the line is what you will do during the day. What is below you are saying no too. It feels good to be clear and …

What’s in your confidence jar?

Published by Colin Nanka

We all waiver in our confidence.  Leverage when you are at your best! I was listening to an Olympic athlete last year talking about her confidence. In two separate Olympic games, they were at completely different levels. As she transitioned from one to the next she did two things. 1. Create a confidence jar 2. Create a confidence highlight reel She wrote down moments that she was at her best and revisited them prior to big events. Second, she created a short 3-minute video reel of her best games and also watched that before big events. How are you leveraging your confidence? Defeating Average. Colin

Win The Day

Published by Colin Nanka

In a recent podcast (Finding Mastery with Dr. Michael Gervais), Cap Ripken Jr was asked what he focused on each day.  Calvin Ripken Jr., nicknamed “The Iron Man”, is a former major league baseball shortstop and third baseman who played 21 seasons for the Baltimore Orioles. Ripken holds the record for consecutive games played, 2,632, surpassing Lou Gehrig’s streak of 2,130 that had stood for 56 years and that many deemed unbreakable.  His answer “Win the day.” You can play the long game both with a great vision for your career and taking it one day at a time.  On a recent day during PTO, nothing was more important than lying down in the park and watching the sunset with my wife and daughter. Win the day.  Colin

One step, One Day at a Time

Published by Colin Nanka

30 min walking, sunlight on your arms and fresh air will get you going.  I was talking to my trainer on Friday and I asked him how his clients were doing in the pandemic. He said those who usually push hard are slowing down and being more methodical. They are focusing on mindfulness, moving, and being grateful for what they have.  His newer clients that are getting back into shape are focusing on foundational bodyweight exercises. In between workouts, he is recommending three things for them. 30 min walking / sunlight on the arms / breathing fresh air.  Move, get nature’s energy, breath in, and tap into your frequency.  I talked to a number of people who have been leveraging walking in the pandemic. Starting at 30 min a day and now they are up for an hour walk a day. Walking with family or taking business calls has been key to feeling energized and losing a few pounds.  Action: Set your time goal or the number of steps per day and increase 5 percent each week. …

What is your self talk?

Published by Colin Nanka

Life is the story you tell yourself. Do you believe in yourself? Do you have the confidence to achieve your goals? Are you focusing on what you can control? The theory of self-efficacy (contributed to by a world-class psychologist who grew up an hour from where I grew up!) refers to “an individual’s belief in his or her capacity to execute behaviors necessary to produce specific performance attainments. Self–efficacy reflects confidence in the ability to exert control over one’s own motivation, behavior, and social environment.” Albert Bandura is widely described as the greatest living psychologist, and as one of the most influential psychologists of all time. With that in mind, here are some questions that have helped me. What is the learning opportunity here? What does success look like today? Who needs me on my A-game? What brings me energy and life? Defeating inaction, and status quo and the average inside. Colin  

Three ways to reset the day

Published by Colin Nanka

Two weeks ago my week flowed smoothly. I was happy with it. Last week roared up and down like a 6 flags roller coaster. One day good, one day full of angst and frustration.  The same day after day. It was frustrating.    How can we reset?   Here are three ways that work for me:   1. Put the technology down and carve out 5-10 minutes to close my eyes and just breathe. Count to 10 breaths repeat. Reset.   2. Get outside and go for a walk. Put the technology away and just breathe in fresh air.    3. Close the computer, iPhone early, and go to bed early. It’s amazing what a good night’s sleep will do. Begin again.   Bonus if I can read for 20 minutes before bedtime. I sleep better and wake even more refreshed.    We are all better being present together.    Defeating Average.   Colin

Who is in your guest house?

Published by Colin Nanka

I was reading a poem by Rumi this weekend. It reminds all of us to be with whatever is brought to us, in joy or challenge, fear, or frustration. Accept the road ahead, we are all on our own journey.  What can I be grateful for today? The Guest House This being human is a guest house. Every morning a new arrival. A joy, a depression, a meanness, some momentary awareness comes as an unexpected visitor. Welcome and entertain them all! Even if they are a crowd of sorrows, who violently sweep your house empty of its furniture, still, treat each guest honorably. He may be clearing you out for some new delight. The dark thought, the shame, the malice. meet them at the door laughing and invite them in. Be grateful for whatever comes. because each has been sent as a guide from beyond.   — Jellaludin Rumi,   We are all in this together.  Defeating Average. Colin