Author: Cathy Noice

Executive Coach, Author, Speaker and Facilitator. Achieve. Grow. Do. As a coach, I use a structured, self-directed approach that challenges clients to achieve sustainable results towards inspired self created goals. Using brain based tools and coaching, my clients achieve breakthroughs and, as one client put it, "the junk gets cleared out". I specialize in newly promoted or transferred leaders. My coaching specialties include: * Executive Coaching * Leadership Coaching * Career Strategy As an author, I put my extensive management, teaching, training and human resource background into making sense in the workplace.

🫣6 Tips to Slaying Self-Doubt

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I’ve been traveling in a new Recreational Vehicle for the last three weeks.  I have never driven or set up an RV in my life.  I have been racked with self-doubt to the point of feeling sick the evening before I set out on my solo trip in February.  We all have times when self-doubt rears its ugly head.  There is no immunity but thanks to a great book by Tara Mohr called Playing Big, there are ways to address it.

Tara points out that the Inner Critic (the cheerleader for self-doubt) is not realistic thinking.  The Inner Critic makes pronouncements while Realistic Thinking has curiosity.  The Inner Critic has no evidence while Realistic Thinking gathers evidence to inform conclusion. The Inner Critic thinks in terms of black and white while Realistic Thinking sees all manner of gray. The Inner Critic is repetitive and problem focused and Realistic Thinking is forward thinking and solution focused.  When you really think about the Inner Critic it’s just about turning the volume down so that you can listen to Realistic Thinking.

Here are the 6 tips to slaying self-doubt:

Label it. As with most change it’s all about awareness.  So, when you hear your critic talking you need to recognize that it’s the Inner Critic.  “Cathy, that’s your Inner Critic talking.”  Sometimes I start by thinking “the story I’m telling myself which should really be “the story the Inner Critic is telling is…” Label your critic so you are aware when it sneaks in. 

Third Person.  It’s helpful to separate from the Inner Critic. The easiest, handiest way is to put it in the third person.  So don’t say, “I’m freaking out here” or “I’m not mechanically inclined” to “The Inner Critic is freaking out” or “The Inner Critic thinks I’m not mechanically inclined”.  It’s like putting the critic in its place away from between your ears. Put the Inner Critic in the third person. 

Create a character.  This works in concert with making the Inner Critic in the third person.  It’s unmasking their hold by creating a character that is inhabited by the Inner Critic.  My Inner Critic looks something like Lucy from the Peanuts comic strip.  She is always negative or trying to deceive me. Lucy is pointing out EVERYTHING that could go wrong.  So now I just think “Well that’s Lucy catastrophizing again” or “Here comes Lucy to pull the rug out from under me”.  Create a character for your Inner Critic.

Question your Inner Critic. This enhances the separation between you and your Inner Critic. It sounds something like “So Lucy, what are you afraid of?” Or “What’s really behind this fear mongering right now?”  Patiently listen to what your Inner Critic has to say (perhaps not out loud at Starbucks) and once you’ve heard their fear of embarrassment or attack or failure, let them have their say.  Then calmly reply, “Thanks so much for your input, but I’ve got this one covered.”  

Remove the critic.  Putting the Inner Critic in a box, cabinet or jar can be a relief.  In my training with Organization, Relationship, Systems Coaching (ORSC), when someone was struggling with a conflict, it was helpful to take a handy object, any object, like a pencil, stapler or towel and have the object be the stand-in for the conflict.  In this case, the Inner Critic.  Then either throw it, place it, hide it or shove it to rid yourself of the conflict (Inner Critic).  It’s amazing when you use an object as a stand-in.  Then you can continue on by saying, “It’s just me here – the Inner Critic is on a break for now.” Use an object as a surrogate to remove the Inner Critic.

Turn it down or fade out.  Mohr suggests, “Notice where, physically, it feels like the inner critic voice is located in or around your body, and picture the voice receding into space, moving away from you.” I like to imagine that I’m turning the volume down.  Grab the dial and move it down to a whisper or mute. Turn down the Inner Critic’s voice.

Mohr makes it clear that the Inner Critic will never disappear.  Similar to meditation, your inner voice will never be completely quiet or go away.  It’s a matter of repackaging or altering it so that you can tap into your Inner Mentor or realistic voice. But most importantly, not be guided by the fear mongering of the Inner Critic.  Which tip will you try first?

4 Tips to Playing Big

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I recently finished Tara Mohr’s, Playing Big. It’s such an insightful book that I’m embarrassed that I hadn’t read it until recently since it was published in 2014.  How Women Rise, has been my bible for coaching women in business and, Playing Big, surpasses it in many ways. It gives you actual tools  to help women find their voice. There were countless times, as I read this, that I said, “That’s me!”.  There is something comforting knowing that you are not the only one out there saying such disempowering phrases like “Does that make sense?” Or “Sorry, but”. It’s that need to please and to play small that hurts our career trajectory.

Here are my 4 tips from Playing Big:

The Inner Critic. We’ve all got one. Mine is in a constant state of fear waiting to be ostracized. The Inner Critic is bias towards negativity.  We mistakenly believe that we’re just having realistic thinking when in reality it’s catastrophic thinking.  I remember walking into a facilitation recently and the tables were not set up as I had expected. My Inner Critic immediately went to “this will never work” and “how could you have let this happen, Cathy?” None of this thinking is helpful in any way.  It takes me out of my Prefrontal Cortex (where we do our best thinking) and into my Amygdala (the fight or flight response). Listening to my Inner Critic takes me to a place where I can’t see possibility and it leads me to play Small. If you want to play Big, shut down your Inner Critic.

The Inner Mentor. So, if I shut down my Inner Critic, who am I going to listen to?  My Inner Mentor I found this to be very powerful. You can access the Inner Mentor Visualization by going to her website and finding Book Supplementary Materials.   In the visualization you are transported to 20 years from now and you meet up with yourself 20 years in the future.  You see the environment you are living in, how you hold yourself and in the end, you give yourself a gift. Connecting to your Inner Mentor is energizing because you can see that you survived whatever fear you think is holding you back.  I found my Inner Mentor to be very relaxed and comfortable. She was very at peace, centered and confident with endless wisdom. This is the person I need to seek advice from rather than the Inner Critic who seems to be running round looking for fire extinguishers and a 40-foot ladder (when there isn’t a fire).  Listening to my Inner Mentor brings me peace and she challenges me to take the leap. 

Know which fear you are experiencing. Tara taps into the two words for fear in Hebrew.  Pachad is imagined fear and yirah is the fear that overcomes us when we are taking over a bigger space. Pachad is an overreaction or irrational fear that stems from worries about what could happen. Like when my child is driving on New Years Eve, my pachad brain says she will get hit by a drunk driver.  The worst-case scenario type of thinking.  Yirah is the fear when I step onto a stage to speak or when I meet with a new potential client.  It’s that feeling of am I good enough to be here.  What if I get found out?  Who do you think you are Cathy?  In the case of Pachad, we want to dampen it down.  In the case of yirah, we want to embrace it.  To embody it. Yirah is helping us play Big.  Know which fear is showing up and choose wisely. 

Diminishing words.  This is similar to habit 9 in How Women Rise or minimizing.  It may sound like “You might think this is a crazy idea” where you set up your idea as something that’s not up to snuff.  I know I do it, so if my idea isn’t liked, I don’t feel as rejected.  Tara puts language to the 10 words or phrases that diminish ourselves.  They are: “Just, Actually, Kind of/Almost, Sorry, but…, A little bit, Disclaimers, “Does that make sense?”, raising pitch at the end of a statement, rushing, and turning a statement into a question.” UGH.  I am guilty of all of these speech habits. What I appreciate is that now I know what words to look for. As Tara admonishes, don’t try to fix all of them at once.  This is a perfectionist trap.  I’ve learned to focus on one of these habits and once I have conquered it, I’ll pick another. To play Big, be aware of using diminishing words. 

This book is a wealth of knowledge and even as I write this and referred back to the book, it has created greater awareness of how I show up.  Author and speaker, Amy Cuddy comes to mind as well where she says to take up space, express your ideas and show your strength.  All of this is an inside game between the ears.  How do you plan to play Big?

🐴 5 Lessons from Horses

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It’s been ten years since I met Lollipop and Rusty but the lessons still resonate. From 2014:

I had the great privilege to work with Renee Sievert and Michele Woodward at an Equus Coaching outing (a methodology created by Koelle Simpson) many years back in the hills of Northern Virginia. Equus Coaching involves interacting one on one with a horse and, through that experience, have a better understanding of yourself and how you “show up” in the world. I thought I was going to be learning about horses but the horse held up a mirror to me.

My past experience with horses had been at camp when I was about 8 and a few trail rides. I always felt disconnected to horses. I felt like they were leading me and I had little to do in directing the path. I was just the terrified kid bobbing on top hoping we ended up at the end of the trail in one piece. I am happy to report that the Equus experience brought about a new appreciation for horses and a new self-awareness.

Rusty on the move.

5 lessons from my teachers, Lollipop and Rusty:

1. Attention. I love to be the center of attention. Lollipop came right over to me as I went into the round pen. He is a smaller, younger horse and he made a b-line for me. I had ten minutes to spend with him, and I think I would have been happy just petting him the entire time. I realize now, it’s one of the reasons I adore my dog, Baci, because she will follow me around the house and lay at my feet wherever I land. I feel a bit guilty, but I love the attention.

2. Intention. I need to be clear in my intention. Renee initially modeled how to lead a horse in the round pen. She stood alone in the pen with Coco (a horse she had never worked with) and through focus, attention and directed arm movements, Coco magically moved in a circle around the pen. No harness. No whistling. No strings. It was amazing (I had goosebumps). By just telegraphing her intention to the horse, she got her to move wherever and whenever she wanted. You have to know what you want to get done so if you want to be the world’s best purple squirrel catcher, set your intention and get started. Be clear in your intention.

3. Focus. I can’t lose my focus. I was amazed that I was able to move Lollipop in the same way around the pen that Renee had moved Coco. I focused in, moved my arms and he followed my intention and focus. Pretty soon he was galloping around the pen in a circle….magic….but….I lost focus. The very second I took my eye off of Lollipop, he came over to me like a moth to a flame. I lost my focus and Lollipop came back to me to find it again. This shows up everywhere in my life: unfinished books, deserted projects, languishing relationships. Stay focused.

4. Sync Up. When you are working in a group, sync up. This is going to sound crazy (cause I thought it was crazy) but I was on a team of three women that had to herd a handsome, albeit obstinate horse named Rusty without communicating using the most obvious of skills, spoken language. Using hand jesters, hope and a little bit of grit, we had to decide where we wanted Rusty to go and then go make it happen. In the end, Rusty didn’t do exactly as we expected but that was largely due to the fact that all three of us had slightly different agendas. Where does this show up for you? Did your assistant put in too much detail maybe because you didn’t communicate your expectations? If all three team members are on even the slightest different tangent, the horse does not know where to go. Sync up your team.

5. Power. I need to find my power. At one point, when we were trying to move Rusty, he stood there; and.would.not.budge. My teammate tried and then she motioned me over. I went over and got behind Rusty. I started slapping a rope against my leg. He.would.not.budge. Ugh. I was getting frustrated. I was going to move this horse. I summoned my power. My energy. I put it into my entire body and slapped the rope against my leg with full force, intention and focus. Magic. Rusty started to move. I stayed on him focusing all my intent and energy forward. He moved. I moved a 2,000 pound beast by finding my power. You cannot phone it in. If you want to move mountains, you need to find your power; FIRST.

It’s amazing how much Nature can teach us if we just pay attention to the lessons. Having a facilitator like Renee was really enlightening. She was constantly observing and saying things like “what’s your body saying to the horse?” or “where is your focus?” Think about how you show up in the world and how you are being observed. Pay attention. You can change more than you think you can.

🫣 5 Ways to Conquer Doubt

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Doubt is paralyzing. It grabs you by the shoulders and says, “There is no way in hell you can keep this house, Cathy.” “There is no way in hell you can ride a bike for ten miles.” “There is no way in hell you can run in a marathon.” It’s the super glue that suddenly holds your shoes to the ground. It’s the snooze button on your alarm that keeps you from the training run. It’s the second, third and fourth chocolate chip cookie that keeps you on the couch, instead of calling the mortgage company. Doubt is insidious and pervasive. It’s the devil’s advocate running amok in our head. You and I both need to shut it down.

I have struggled with self-doubt my entire life. My bet is that you have it as well. The thought that only the people who were blessed with magical powers; the chosen few who can actually achieve their dreams. But as I sit here, almost 57, I have overcome that nasty self-doubt and when I really reflect, I am pretty fortunate and, dare I say, happy.

Here are 5 ways to conquer doubt:

  • The Rule of 10-10-10. I have used this in coaching. Suzy Welch wrote on this in her book of the same title. When you are faced with a decision, look at the ramifications for each way in 10 minutes, 10 months and 10 years. So, in a major decision like holding onto your house or foreclosure, it’s important to follow the process. In 10 minutes, either holding onto the house or letting it go is devastating. In 10 months, the credit implications of walking away could be catastrophic but the financial burden of staying could be paralyzing. In 10 years, the equity in the house could be a financial boom and the credit fiasco would be a long-ago memory. When faced with doubt in a big decision, be sure to look at the long-term ramifications.
  • Notice that you’re alright right now. This is from Rick Hanson.  Our negative biased brain wants to look for negative meaning in everything around us. So that rustle in the bushes is a venomous snake instead of an innocent bird. Doubt is partially built on this same negative brain bias. Thoughts of I am too old; too fat; too slow start to paralyze our forward momentum. In reality. If you take stock. You are alright, right now. I say this because if you are reading this post, you aren’t on a sinking ship or in a burning building. I have shoes on my feet, a roof over my head and, thank goodness, a good WiFi connection.
  • Take stock. It is so easy to dwell on what is not going right instead of what is going well. Take stock of your accomplishments. This does not mean you are a narcissist. It means that you can take ownership of what you have done. I’ve lived on both coasts. I’ve traveled to South America and Europe. I can speak Spanish reasonably well and I bake a damn good loaf of bread. I have two fantastic kids who I raised through some pretty rough transitions in my life. Most importantly, I’ve made a difference in many people’s lives through my coaching and facilitation. There are several people out there who started running in 5k’s and half marathons because of me. That is incredibly gratifying. Taking stock keeps doubt at bay.
  • Be mindful. I’ve written about my daily meditation practice from the Art of Living. It keeps me grounded in my breath. I believe I am more present because of the practice. It’s not easy but I try to be in the present moment and not anticipating tomorrow or dredging up the past. I have recently started swimming laps. Swimming laps takes away all the distractions. There is no iPhone, no television, no music, no conversation, or mindless eating. All you have is your body, the water and your breath. I’m not thinking about my grocery list or if my daughter will call or about last night’s failed meatloaf. I’m not dwelling on doubting my abilities or skills. I am in the present moment. Whether it’s mediation, swimming, yoga or a walk, find a way to get present. It keeps the doubts at bay.
  • Yes and. This is the rule of thumb for improvisational comedy. It’s also a great way to brainstorm. So instead of saying, “No” , or “Yes, but…”, you are keeping your options open. So if I am doubting I can keep my house out of foreclosure, I say, “Yes, and I can rent out a few rooms,” or “Yes, and I can get a second job,” or “Yes, and I can run a cooking class out of my kitchen.” It makes everything possible instead of impossible. It keeps your doubts under wraps.

I have not perfected this and there are times that when I get a phone message from my attorney or boss that I immediately assume the worst. But almost immediately, I take a moment to reframe the situation and wait for more data before jumping to catastrophic conclusions. Doubt is nothing but fear rearing its ugly head. You may have a small lapse but keep moving on.

⚓️5 Tips on Ocracoke in Winter

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I enjoy the beach in the winter time.  I’ve traveled to the Outer Banks several times over the last few years and it’s never failed to provide moments of awe and an excellent respite from dreary humdrum winter days. It’s a great escape from the cabin fever of working from home with the same four walls.

The island of Ocracoke sits well off the coast of North Carolina and is 9.6 square miles.  Almost the whole island is part of the Hatteras National Seashore.  There are absolutely no structures along the beach for the entire length of the island except for a ferry building and a bathroom. The only way to get to the island is by private boat, a ferry from either Cape Hatteras, Swan Quarter or Cedar Island or by private plane into the tiny airport. With a population of less than 800 and miles of open, undeveloped beaches, this is a great place for an escape.

Sunset in January on Ocracoke Island

My 5 tips on Ocracoke in the winter:

Ferries.  I had initially thought that I was going to take the ferry from Swan Quarter or Cedar Island to get to Ocracoke.  The problem was that there were only two departure times, 10 AM or 4 PM.  I couldn’t see getting to either location which was at least a 3 1/2-hour drive from my home.  It meant leaving home at 5:30 AM and absolutely nothing going wrong.  I didn’t want to arrive in the dark to the place I was staying.  My only other option was driving to Cape Hatteras which has upwards of 10 ferries a day to Ocracoke which gave me more flexibility in my arrival time. The added bonus was stopping at Bodie Island and Hatteras Lighthouses on the way to the ferry station.  I ended up taking the Cedar Island ferry home at the end of the week because it departed at 7:30 AM and that was easy to make since it was less than a mile from where I was staying. Plan accordingly.

Sunrise.  Sunrise on Ocracoke in January is between 7:15 and 7 AM.  I scouted a few beaches when I first arrived.  Since it’s about 15 miles to travel the length of the island on Highway 12, it was pretty easy to figure which spot would be easiest to navigate in the twilight of dawn. The closest access point to the village of Ocracoke had a lovely boardwalk out to the beach but it was chest high in sand.  While I was able to get up and over the sand, I didn’t think it made sense to do that in the darkness before dawn.  I found my spot at the beach right across from the pony pen about half way up the island.  There was a great boardwalk out to the beach and a pony pen. Each morning was like Christmas, wondering what the sunrise would be like.  Some were pink and red, others were clear and stark with just the sun and a blue horizon and some were streaked with clouds.  The anticipation of the drive out in the fog or full moon and then the sound of the waves crashing and not knowing if there would be beach enough to walk (one morning high tide and sunrise corresponded at 7:08 AM which made for very little sand to walk on). Each morning was a surprise and had its own beauty and awe.  There was never another soul on the beach. See the sunrise.

Traffic. Well, there isn’t any traffic unless a ferry has just arrived. And the two ferries in the village of Ocracoke (from Swan Quarter and Cedar Island) are lucky to have 10 vehicles on them.  But if you suddenly see five cars in a row, you can bet a ferry just came in or the small K-12 school has let out at the end of the school day.  Highway 12 along the national seashore is 55 miles an hour and practically everyone on the road is either coming or going from the Hatteras ferry. Once you are in the Village of Ocracoke the speed limit is 20 miles an hour.   That’s right, 20 MILES AN HOUR.  I figured out by Friday, when it was 65 degrees and some folks from the mainland were coming in for the weekend, that golf carts are the main mode of transportation. Hence the 20 miles an hour on all roads in the village. There are no traffic lights and quite a few folks tooling around on golf carts and signaling with their hands.  There is one turn in town which is marked with 15 miles an hour! The speed limit creates a relaxing pace, there is nothing to hurry to.  There is no traffic.

Businesses. When I was planning my visit, I read about a coffee shop that was right across the street from where I was staying and several restaurants.  Practically everything was closed for the season.  So, if you go before March or April, make sure you are prepared.  No boat tours, art studios, cappuccinos, kayak rentals or para sailing (I know way too cold).  These are available in the summer but not in January.  I had brought most of my food in my car but I’m glad I did.  There was one market that is open daily and it had a surprisingly good selection of produce and staples. There were two restaurants (re bars) open.  There are absolutely no franchise businesses like McDonalds, Subway or Starbucks, which adds to the quaintness of the village. I started to panic a few days before heading back home because I only had a quarter tank of gas and had not noticed any gas stations.  I found it through a google search in front of a camp ground. There were two pumps and I was able to pay by credit card. There was no obvious place to pay with cash. So be sure to gas up before you go.

Sights.  Besides walking on the beach there are a few sights to see in the winter.  I explored Springer’s Point Nature Reserve which is a small park with trails and is walking distance from the Ocracoke Lighthouse.   Springer’s Point is a 122-acre nature reserve with a maritime forest and some wetlands.  It’s also where Edward Teach (Blackbeard) had a hideout and lost his life right off the shoreline at Teach’s Hole in a battle with the British. The Ocracoke Lighthouse is the oldest operating lighthouse in North Carolina and is a stark plain white.  It sits right in the middle of the village as opposed to Hatteras and Bodie Island which are not near any other buildings. It was put into operation in 1824 and stands 75 feet tall.  It’s not open to climb although it’s open to visit in the summer time. The Ocracoke Ponies were allegedly “Banker” horses that were left by shipwrecked explorers in the 16th and 17th century. They have been on Ocracoke since the first European settles came in 1730.  The horses are in pens since the construction on the island long highway 12 so that they would not be injured.  There is a nice boardwalk to see several other horse pens and a grandstand of sorts to be able to get a bird’s eye view of the horses.  There are a few sights to see in the winter but if you don’t like walking on the beach or being curled up in your accommodations, there is not much else to see.

I think that Ocracoke is a great place to visit in the winter because it’s so quiet, peaceful and has a slow pace. It’s one of the best places to see the night sky on the east coast because of its lack of buildings.  I drove out the one clear night I had and was able to see several constellations. As long as you come prepared with a gassed-up car, plenty of food and a love of solitude, this is the place for you.

🚴‍♂️ 5 Tips on Just Coasting

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I recently read Oliver Burkeman’s “4000 Weeks”. It’s a humbling book.  Perhaps a hamster wheel stopper. The title derives itself from the number of weeks the average person has in their life (if you live to 76).  Gulp. At sixty years old, I’ve got less than 1000 weeks left. It’s made me take stock.  It shines a light on all the striving I’ve done in my life, the next raise, project, bonus check, prom, graduation, wedding, house, promotion, boyfriend, training, client.  It’s an endless path full of hurdles that I keep trying to get past; and the more “efficient” I get at it, the more projects, tasks and duties seem to come down the pike. I so rarely, if ever, just coast.

I remember biking the Virginia Creeper Trail a few years ago.  Most of the riding of the seventeen plus mile trail, is just coasting.  It’s wonderful gliding through the autumnal trees with a meandering river below or beside. It’s mostly effortless and I was able to get back into the moment of the sheer joy of gliding through the air.  That’s the feeling I want for my last 1000 weeks.  Coasting.

Here are some tips on learning to coast:

  1. Find the awe. I try and snapshot moments in my life. Singing hallelujah at the vespers concert in Duke Chapel, a single dancer pantomiming a scream and some 30 dancers falling down like dominos in unison at a Spring Dance recital at the School of the Arts. Or the sweet smell of honeysuckle on a sunrise walk with my dog, the mainsail filling and the sailboat starting to heel on Jordan Lake with a bluebird sky, 83 year old Lena Mae Perry’s electrifying voice singing, “Oh Lord, come by me” at a mesmerizing Stay Prayed Up performance, and the grimace, shiver and might of my son lifting a personal best 176 kg over his head at the Queen City Classic. As Burkeman wrote, “The world is bursting with wonder, and yet it’s the rare productivity guru who seems to have considered the possibility that the ultimate point of all our frenetic doing might be to experience more of that wonder.” I’m trying to pay attention to the awe and wonder.
  2. Be curious. Curiosity is the antidote to fear. Being curious and fearful turn on the same reactions in the body, it’s just that reframing it as curiosity helps your mind repackage it.  So instead of your prefrontal cortex shutting down to run for it, it opens your mind to take in the experience.  It’s like reading a signal from your body in a different manner, a different language. As Burkeman espoused, “choosing curiosity (wondering what might happen next) over worry (hoping that a certain specific thing will happen next, and fearing it might not) whenever you can.” I’m trying to stay curious.
  3. Let time use you. This is complete blasphemy to my uber scheduled life of routines, appointments and structure. On the surface, it feels like letting go of the wheel while driving down interstate 40 at 70 miles per hour. As written by Burkeman, “There is an alternative: the unfashionable but powerful notion of letting time use you, approaching life not as an opportunity to implement your predetermined plans for success but as a matter of responding to the needs of your place and your moment in history.” It’s a matter of response and flexibility.  Let things unfold and find the gift in the unfolding. The traffic jam, being put on hold, the long line at check-out, here is an opportunity to let time use you.
  4. Find what counts. “Follow your gift, not your passion” wrote Steve Harvey. This reframe has been very beneficial to me.  I spent a lot of time trying to find “my passion”.  Knowing my gifts is so much more obvious.  I write well, I’m a phenomenal coach, I’m a good mom and I’m a great cook.  There.  Now all I have to do is use my gifts.  There lies my passion. As Burkeman wrote, “Once you no longer need to convince yourself that the world isn’t filled with uncertainty and tragedy, you’re free to focus on doing what you can to help. And once you no longer need to convince yourself that you’ll do everything that needs doing, you’re free to focus on doing a few things that count.” I need to use my gifts to do what counts.
  5. Do less. I coach so many women who work more and more and more hours each week. Some work until midnight, eat lunch at their desk, or work all Sunday evening to “get ahead”. Only to be rewarded with more to do because, well, they are good at doing so much. As Burkeman posits, “Limit your work in progress. Perhaps the most appealing way to resist the truth about your finite time is to initiate a large number of projects at once; that way, you get to feel as though you’re keeping plenty of irons in the fire and making progress on all fronts. Instead, what usually ends up happening is that you make progress on no fronts—because each time a project starts to feel difficult, or frightening, or boring, you can bounce off to a different one instead. You get to preserve your sense of being in control of things, but at the cost of never finishing anything important.” Perhaps this is the most difficult thing to tackle. To limit what you are working on so that you actually accomplish something. The curse of multitasking is that you really are just task switching and losing ground each time you switch tasks. Embrace doing less.

I’m a recovering efficiency-aholic. I walk into a grocery store and I’ve already mentally mapped which aisles I’m going down and in what order to maximize my time. The concepts in this book are sobering yet in a sense, it’s all about just being in the moment.  As much as possible to be here right now, balance yourself on your bike, lift your feet up and coast.

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🤔How to Decide on Happiness

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I have struggled over the last five years with finding happiness. I have strained, pushed, and worked on finally arriving at the railroad station, boarding the rail car called Happiness. Having taken this very circuitous route, I’ve come to realize: it’s not a destination; it’s not arriving or departing. It’s not being on standby. The thing is that it’s always been in me. It can be in me right now. If the room is cold or the room is too hot, if it’s raining outside or the sun is shining, if the wifi is working or not, if my tea cup is empty or full, I am able to be happy right now. 

I have read Michael Neill’s The Space Within. It’s a thought-provoking book about just letting things be. About giving up control and focusing on what is. To letting go of your thinking and worrying and just letting things be. I think this is about just deciding to be happy right now. Just let life work itself out and yet embrace happiness now. It doesn’t take a milestone like buying a house or the divorce to be final or for you to complete the marathon; be happy right now. The key is to decide. So go ahead and decide on happiness right now.

Here is how to decide on happiness:

Happiness is not the goal

This seems counterintuitive. If you view happiness as the goal, you never find it.  There is always one more hurdle to jump over. One more thing to check off the list.  You never seem to arrive. I have the new car but I won’t be happy until it’s paid off.  Once the car is paid off, then I’ll need to get new tires. Once I get new tires, then the brakes will need replacing. There is always one more thing before happiness is ours, right? The finish line keeps getting extended. We never achieve satisfaction. We never ever arrive. Quit focusing on happiness being the goal.

Happiness is not dependent on others

I can remember thinking as a kid that I would be happy when I found the love of my life or when I had children. Basing your happiness on someone outside of yourself will lead to disappointment. It all starts with you. When it’s dependent upon others, others disappoint. They let you down and then your happiness evaporates. When you can find it in yourself, there is no disappointment. There is only your mindset. If my friend wants to meet up or not. If my lover tells me they love me or not. If my child gets the job, or graduates from college or not. Happiness is within me and is self-created.

Happiness is not about getting what you want

As Neill writes, “The secret to happiness is simply this…your happiness does NOT depend on getting what you want.” This means that similar to The Wizard of Oz, Dorothy always had home in her heart. She just needed to tap into it. Happiness is within you right now. You don’t need to get the next thing: The new car, vacation, jacket or coffee maker. Happiness does not exist in the striving for what you want but rather in you right now. Let go of the wishlist and be happy right now.

Happiness is not in the doing

Neill writes, “If you are doing things in order to be happy…you’re doing them in the wrong order.” For me this means to be happy while doing. It starts with the mindset of being happy right now. Start with being happy. Start between the ears. Doing will follow. Just start with a smile on your face and bliss between the ears. Neill suggests looking for the space between words. It’s difficult to look for the space between words when you start looking for it. It’s in the space. That pause. That moment where the infinite is. For me that is being present. Not multitasking. Not looking at your phone. Just be.

Happiness is not a short cut

Neill espouses, “By taking the time to live life in the slow lane, we quickly experience a deeper, more profound experience of contentment.” I opted for a walking meeting with a coworker of mine. The meeting took at least 30 minutes longer than I had expected. The thing is, I connected with the coworker and found out about some recent health issues she was having. I only had thirty minutes on my schedule but the walk and the conversation led to places I didn’t expect or anticipate. It’s letting go of control and letting the path unfold as it needs to. No need to rush, take short cuts or push through. Take the long way, the slow lane and don’t miss a thing.

I wrote myself a note in the Silence Course I took several years ago. The first item on the note was to smile more. Several people at the course had told me what a beautiful smile I had and how it lit up my face. We all have beautiful smiles. We all need to smile more often. Don’t wait to smile or be happy. Be happy right now. Smile right now. It’s infectious. Are you happy right now?

🦋5 Tips on Enjoying Butterflies🦋

On By Cathy NoiceIn Cathy NoiceLeave a comment

I have never been a “bug” person.  Mosquitos, flies, cockroaches, wasps, ants and moths have previously been my enemy.  Cockroaches and wasps rank as mortal enemies. I remember going into a Butterfly House when my kids were in elementary school and being terrified of one of them landing on me.  My anxiety would peak the minute I entered the door and I would slink quietly to the exit with hopes that I wouldn’t have any encounters with some butterflies that seemed more like flying birds or bats. Perhaps it was the unpredictable nature of the flight of a butterfly or that my children didn’t seem anxious at all. I didn’t want to fall short as a parent, but I can tell you I didn’t spend much more than 5 minutes enjoying the confines of a butterfly house.

2 Paper Kite Butterflies enjoying lunch at Magic Wings Butterfly House

Fast forward 20 years.  I’m much less anxious.  I don’t know what to peg it on besides being older but I do think that being sober, daily meditation and not relying on as much caffeine during the day has had a mellowing effect on my reactions to all things bug related. When I toured Scotland, England and Ireland in early 2023, I was surprised by how many towns and gardens had butterfly houses.  These houses are always warm and humid and, during the rainy spring that is March and April in Great Britain, a butterfly house is an excellent respite. Perhaps it was because I was traveling alone and didn’t have someone expecting me to flinch or panic when a wayward butterfly came dancing by, but I really began to seek them out and enjoy the experience.  In November of 2023, I decided to volunteer at the NC Museum of Life and Science’s Magic Wings Butterfly House. So instead of avoiding bugs, I’ve learned enjoy them.

My 5 tips on enjoying butterflies:

Butterflies don’t bite.  Perhaps someone needed to tell me this some 40 years ago.  As I now watch nervous 5-, 8-, 16-, or 50-year-olds look at a butterfly crawling on the arm of myself or an employee at the museum, and retract their hand in horror at the potential of the butterfly crawling on them, I will frequently point out that they don’t bite and that it tickles when the butterfly crawls on you.  That’s what’s at the heart of the matter, could this thing do me harm.  It can’t.  It’s just looking for nectar or water or help if their wing has some damage. Relax, butterflies don’t bite.

Red or Pink attracts butterflies.  I saw 4-year-old on my shift yesterday that had several butterflies landing on her in her big pink puffy jacket.  She was a beacon for butterflies.  It’s funny how something as innocuous as what color your jacket or shirt is can attract some random butterfly.  You look like a delicious tropical flower, so therefore, you look more hospitable than the guy in the gray jacket.  If you want to attract butterflies, wear something red or pink.

Just sit and relax.  Magic Wings has several benches in the largest butterfly house east of the Mississippi. The other secret at this butterfly house is that there is an air vent next to each of the benches so that while it is always 80 degrees and 80% humidity, there are spots inside the house where it’s a bit more pleasant.  Also, when you sit down you can watch the show just fly by.  There can be upwards of 1000 butterflies at any given time cruising around the butterfly house so instead of chasing a butterfly, just sit back and watch them in their natural habitat.  Don’t chase, let them come to you.

Check out the chrysalis’s room. Every butterfly house I saw in Europe had a chrysalis room or cabinet that contains chrysalises (cocoons if it’s a moth). These chrysalises come from most likely tropical countries but at Magic Wings we get a shipment of 500 each week from either Costa Rica, Ecuador, Malaysia and the Philippines.  These chrysalis are then hot glued to string in the cabinet or room and within a week they start to emerge.  It’s pretty miraculous to watch a chrysalis open and watch the butterfly’s wings expand and harden into shape (although some don’t harden correctly). Here is this magical experience that happens throughout the day as another butterfly opens its wings and takes flight for the first time. Be sure to check out the chrysalis’s room.

Be patient. At Magic Wings, there are many kids that are “regulars” and they are experts at getting a butterfly to walk on their hands.  I really admire how some kids can be so patient and brave to get upwards of 10 different butterflies to land or crawl onto them in about 30 minutes.  There was a 10-year-old girl yesterday that kept showing me each one she was able to coax onto her hand. The secret is to find a butterfly walking on a leaf and to put out your hand in the butterfly’s path so that it walks onto your hand.  I had a father ask me yesterday how to get them to land on you.  It’s about going to where the butterfly is and giving them a hand.  Putting your hand out and expecting a butterfly to land is much more unlikely.  I also told him to wear red next time. 

Butterflies live for about 2 weeks.  The last days for most butterflies include damaged wings, some of which can’t even fly anymore (and are more apt to walk onto your hand).  In volunteering at the butterfly house, I learned to appreciate the variety and beauty of these ephemeral insects that rise when the sun does, love sweet things and trust us to keep them safe. The main duty of a volunteer is to make sure no hitchhikers find their way out of the house and I feel like a hero when I’m able, with butterfly net in hand, to rescue these works of art to enjoy a few more hours or days in the safely and warmth of the butterfly house.

😃 5 Tricks to Reset Stress

On By Cathy NoiceIn Cathy NoiceLeave a comment

I coach around 30 to 40 professionals across many industries. They range from technology, manufacturing, finance and government.  I’ve noticed a real uptick in the amount of folks suffering from stress and overwhelm.  I believe it’s partially due to so many businesses are short staffed and many are still trying to negotiate the boundary between home and work; and post pandemic, what’s safe and not safe.  There is an underlying stress for many folks that a crowd of people still equals danger.  Their body is sending stress signals that other humans are germ carrying vessels and to go wash your hands again.  It’s hard to rewire our brains into relaxing and resetting into calm.  Several of my high performing clients are petrified to return to the office whether the fear is unfounded or not.  It’s difficult to recapture calm once the cortisol is released in your body but there are some tricks that can be helpful.

Here are 5 tricks to reset to calm:

Take 20 Minutes.  When you perceive a threat whether real or imagined (I can’t tell you how many times I thought a root was a snake on a hiking trail), your breathing is shallow, your heart rate goes up, adrenaline and cortisol are released. As Donna Marino wrote for Fast Company, “Psychologists call this process the “fight, flight, or freeze response,” referring to the body’s instinctual reaction to this event. Once this process is triggered, it can take up to 20 minutes for the parasympathetic system to intervene and return you to a state of calm.” So, let’s say you were just embarrassed on a conference call or the offer on your house fell through or you are angry at your partner.  Take a 20-minute break.  Once you are triggered it’s very difficult to speak and think coherently.  If there is any way to take a break to later in the day or, better yet the next day, get some space and time to reset.

Best, Worst, Most Likely.  Perhaps you are nervous to confront your direct report on a poor-quality project or to present to the executive team or to get through this really challenging class.  Think through or write down or chat with a close friend or coach. 

Ask yourself the following three questions:  

  • What is the best outcome?  My employee turns around and gets promoted, I am flawless on the presentation and they tap me for a promotion I get an A+ in the course.  
  • What is the worst outcome? My employee quits and goes on Glass Door to trash me, the executive team hate the presentation and I’m demoted, and I flunk the course and have to take it over. I saw a fun example of this on “This Is Us” as a married couple tries to compete for worst case scenario usually involving a parenting decision.  
  • What is the most likely outcome?  My employee makes improvements and we have a better working relationship, my presentation goes well with only a few hiccups, and I get a B in the class which slightly drops my GPA.  

This helps keep me from dwelling on what could go wrong to imaging the best; realistically facing the worst and then relaxing into what is most likely.

Reframing. The words that I use to describe a situation can influence the way my body perceives it. If I say, “I’m nervous about this new client as opposed to I’m excited about this new client.”  My brain is deciding I’m on high alert in the first part and curious in the second part.  For many weeks leading up to a cross country trip last year I referred to putting my beloved dog Baci into prison for 4 weeks.  Imagine how that made me feel.  When I told a colleague about it he said, “That boarding place?  That’s a resort”.  When I reframed it into a resort, I was less stressed out and more excited (not nervous) to drop Baci off. My good friend Mark sold his family home and while it was daunting, he changed his language to be “I’m excited to clear the garage or cull through my parent’s books.”  The language we use in our head and how we frame it is very important to resetting our mind. 

Role play. It’s extremely helpful to role play or practice a difficult discussion or presentation.  I can play in my mind what I want to say but saying it out loud either by myself to a mirror or to a trusted colleague or to a coach can be super helpful in dampening down one’s nerves.  It’s helpful to work the kinks out.  I do this a lot with my clients and I can give helpful feedback like, “You said “um” six times and you rambled a bit in the last sentence Is there a way to tighten it up?” I personally like to have bullets if I’m going to speak to a crowd or facilitate to a group but you may want flash cards or talking points.  Figure out what makes you most comfortable and practice it to reset to calm. 

Comfortable.  If I know I’m going into something that might make me anxious like a performance discussion with an employee or speaking to a new group or taking an exam, I try to make sure I am as comfortable as possible while matching the situation (I’m not wearing pajamas to a speaking engagement).  As Francis Kuehnle wrote for Healthline, “Aromatherapy is thought to help activate certain receptors in your brain, potentially easing anxiety.” Wear a scent that makes you feel good.  If a shirt or blouse has a tag that rubs against your skin or you are constantly tugging on a top, wear something that makes you feel confident and comfortable. Being comfortable will help you reset into calm. 

These are more short-term ways to deal with stress and anxiety.  There are many regimes that can help with your ability to cope like yoga, meditation, walking outside, better sleep and reducing alcohol and caffeine. I’ve made many lifestyle changes over the last ten years and I have to say I’m much less anxious and tend to roll with the punches more easily.  My suggestion is to try out one of these and see if it has an impact.  How do you reduce stress?

😎4 Ways to Act “As If”

On By Cathy NoiceIn Cathy Noice2 Comments

To act As If is to invite or attract what you want into your life. It is a basic tenant of the Law of Attraction. As I headed home from New Bern, North Carolina driving in the rain, I initially became tense behind the wheel and was afraid I was going to hydroplane. I decided that I needed to act as if I would arrive safely at home and to let go of the tension. I imagined that the rain would slow, and I focused on the book I was listening to. The rain didn’t stop immediately, the car didn’t drive itself but once I relaxed into the feeling that I was a safe driver and could handle this, the rain subsided, the car handled beautifully, and I was home. I think that the initial stress and tension had me caught up in fear. When I relaxed and acted as if I was almost home and that the driving was easy, I eased into my goal of arriving safely at home.

It’s not just about positive thoughts. It’s also about positive action. I needed to slow down my car regardless of the truck bearing down behind me. I remember consciously relaxing my hands on the wheel from a vice grip to gentle navigation. I envisioned driving down my driveway safely at home. Most of the work is between the ears, but some of it can be body posture and a smile on your face. All of it is an inside game.

Four ways to act As If:

Actor

Imagine that you are Daniel Day-Lewis or Christian Bale preparing for a role. Acting as if requires acting; getting into the role. If you are a successful millionaire, how do you act? If you are a Vice President instead of a director, how do you act? If you are Daniel Day-Lewis performing as Abraham Lincoln, you keep your American accent all day and sign your text “Yours, A.” If you are a drug addict like Christian Bale in The Fighter, you lose 50 pounds and run for 4 hours a day. I have to say when I saw that movie, I remembered thinking, where did they find drug addict to play this part? I had no idea it was Bale. Method actors are famous for taking on the role off-set. They live and breathe it. If you are going to be that millionaire or own that seaside house, you’re going to need to act the part.

As Leeor Alexandra writes for Living Lovelee, “Act accordingly. If you would like to be rich, act rich by spending happily and generously. This is something you might have to practice, especially if you are short on cash. So many of us dread spending even a dollar, and we pay for things reluctantly and with regret. That is the quickest way to become even poorer.” I pay bills the minute they show up and do it with a smile. And, remarkably, money keeps showing up. Act the part and it will be so.

Feel

Take a look at past history and conjure up the feelings and emotions you are looking for. If it’s a new relationship, think back to the first months with your first love and how you felt. The joy, the smile, the giddiness, the wonder of the world. This will attract the same. As written on the Wisdom Post, “If driving a new car makes you feel like a ‘success’, find out an example that you have felt this same feeling before. Take note and be conscious every time when you feel this feeling of ‘success’ every day. Focus on how this feeling has already been attracted to you and continued to come to you on a daily basis. The key is to feel your root emotion in order to feel as if you already have it. As you project more of this emotion, your desire will draw closer to you.”

I have focused on a feeling of being carefree and full of abundance. I am careful not to get caught up in other’s sense of lacking. I don’t hold resentment if I pick up the check or need to help my son with a plane ticket. I feel into the abundance and sense of generosity. I’m not saying I never backslide; I am a work in progress. I regroup and see that I am infinite and can handle anything coming my way. Feel into it.

Speak

Your words are what you manifest. If you say to yourself you are fat, you will be fat. If you say to yourself that you are slim and healthy, you will be slim and healthy. Speak it so it will be so. I lived a long time from a sense of lack. I would tell my kids that we didn’t have enough money for new soccer cleats, a new clarinet or a Vera Bradley bag. I spoke the language of lack and therefore it was so. When I see a large bill now, I say to myself, “I always have money coming in.” It’s amazing how new clients and money are constantly showing up.

As Alexandra wrote, “Watch the way you speak about yourself and your life – if it doesn’t align with the reality you desire, you have to change it. And change it on the spot. Also, take notice of how you react to things people say as well as to every day occurrences. Make sure to only speak and react in the way that you would speak and react once you have manifested your desire. That is how to act as if you already have it.” Speak the language of what you want to attract.

Look

I think of that song, “You’ve got the look.” A few years ago, I planned on hiking a section of the Appalachian Trail with my then boyfriend, Roy. I had the trail runners, the convertible pants and the quick dry shirt. I wore it on the weekends when I walk in my neighborhood. I may have only been at 150 feet above sea level and not at 4,000 feet, but I looked the part. It helped me feel the part. If you want to be a yoga instructor, buy the yoga pants. If you want to be a Chief People Officer, wear the suit as if you were born into it. If you want that motorcycle, buy the leather jacket and helmet.

As Alexandra wrote, “If you look the way you want, you will raise your vibration and speed the creation process along even more. Look the part is the equivalent of: ‘Dress for the job you want, not the job you have.’ Find clothes that fit the life you’re creating and make you feel amazing.” I know when I lost a bunch of weight after getting sober, I eliminated anything in my closet that didn’t fit my new lifestyle. No more loose clothes or things that didn’t make me feel great. As Marie Kondo says, “Does it spark joy?” If it doesn’t spark joy or align with what I desire, it’s gone.

It all comes down to belief and aligning with what you truly want. I originally titled this “4 Easy Steps to Act As If,” but the truth of the matter is that it’s not easy. I have to keep coming back to it. It’s easy to slide back into a sense of lack. I must stay vigilant to stay the course, but over time, it’s all coming into alignment. What do you want to attract into your life?