Top 5 Sales Objections and Rebuttals

Sign that reads "Turning no into Yes!"

At this point in your business journey, you have a product or service to sell and you’re doing everything you can to make sales, but it seems like you keep hitting different road blocks with potential buyers. You probably even notice that there’s a theme to these barriers. They are called “Sales Objections”. A Sales Objection is any reason a potential customer can come up with to say “No” to your product or service. In this blog we will go over the top 5 sales objections and rebuttals to those objections. 

There are a few ways to inject the rebuttals into your marketing campaigns and sales tactics. One way is to address as many of the objections within your advertising or through social media posts. If you are doing sales calls, you can address the objections as they come up in your sales conversation.

Poster that reads "What you need"

1. Lack of Need

The buyer doesn’t see the need for your product or service, or they don’t even see that there is a need to be fulfilled. For this kind of objection, you want to find out what the customer needs are and bring attention to the gap. The gap is the space between where your customer is now and where they will be after they have your product/service. 

Sell the result. As a business owner, you’re a creative person and the part of the product that is interesting to you is how it was created or the process you will take the customer through. The customer is only interested in the result. Take a moment to imagine you are in the shoes of the customer, do you want to hear about all the things the business went through to bring you XYZ product/service? Maybe. But more than that, you are interested in the results and the value this product/service will add to your life.

Know the industry. Keep up to date on changes and innovations in the industry. This will keep you up to date on what the latest customer needs are, what gaps there are in the industry that you can build and expand upon.

Get to the bottom. Find out the reason behind the need. This will help you to more fully understand where your client is coming from. Knowing the underlying reason is also great market research for you in terms of positioning your marketing & sales to reach your ideal clients in the future.

Stamp that reads "Urgent"

2. Lack of Urgency. 

Your customer is content with the way things are, because they don’t truly understand the full value of the product/service that you offer. Now is the time to remind them why they were searching for you in the first place and how much relief they will get from purchasing your product/service.

Focus on the pain points. In the previous rebuttal you figured out what the client’s underlying need is and it’s connected to relieving some kind of pain in their life. Now is the time to remind them of that pain and how much relief they will get from your product/service.

Paint the future. After talking about where they are now, paint a picture of what their life could be like after they purchase your product/service. Throw in testimonials and results that other customer have received to support the picture you’re painting.

Play the numbers game. If emotional appeal isn’t enough to convince your client, explain the outcome using a cost benefit analysis. For example, if you continue your life without XYZ product it will cost you $$, but if you purchase XYZ product for $, it will save you $$$ in the long run.

If you are running an automated sales process online, you can include a count-down timer to add urgency for your customers. When launching a marketing campaign for a product/service, set a specific release date to create urgency and set up reminder notifications for when different tiers of purchase prices exp­ire.

Imagine of a man holding to puzzle pieces. One piece reads "tru" and the other "st". When you put them together it reads "trust"

3. Lack of Trust/Authority

Your buyer may not know you very well or be unsure of your solutions. You need be able to create trust and establish that you’re an authority in your field. This is done through incremental steps. Take the time to build a relationship with your client.

Be real. These days, no one wants a pushy sales person telling them what to do with their money.  Come from a place of teaching your prospect about your product/service. Be real about your credentials and customer reviews. Be interested in your prospect and their goals.

Balance the conversation. Teach them about what you have to offer while keeping the conversation balanced with questions about them. Focus on having a two-way conversation with your prospect to build trust. When they tell a story about themselves, relate this to another client you’ve worked with and their results.

4. Lack of Budget

This is probably the most common sales objection you will encounter and it’s also one of the easiest to overcome. Sometimes it is a mask for another objection. You may want to ask a few more questions to find out if there’s an underlying objection.

Payment plans.  Offer a way to break down the larger sum into smaller payments. Sign them up for small recurring payments until the balance is paid in full. If you’re able to, ask the client what they can reasonably afford per month/week.

Value focus. The outcome and value of the product/service will always trump the dollar amount paid for something. Focus on the relief, convenience, skills, self-expansion, etc. that your product will add to the client’s life.

5. Time Objection

Clients will use a lack of time objection to mask other reasons they’re objecting. You can circumvent this objection by asking what is keeping them so busy. Draw attention to the value of your product/service and how the time investment they would make in the short-run will save them time in the long run. If the time objection is a mask for another objection, switch to one of the other tactics.

Hand with three fingers up, two fingers down. The three fingers up are pointing to the numbers: 1, 2, & 3.

3 Simplified Steps for overcoming objections:

Build rapport with the client. Think of the sales conversation like a table tennis match. You ask a question, the client answers, and you validate understanding of where they are coming from, the client confirms what’s being said, you ask another question. This keeps the focus of the conversation on the client and has them saying yes to you. If you follow these simple steps, by the end of the conversation the client should be asking you how much the product/service costs.

Listen: Ask open-ended questions to get the back story from your client. This will help you to understand their “why” and what need they’re looking to fulfill.

Validate: Show them that you understand where they’re coming from by validating their experience and emotions. Ask any necessary clarifying questions to show that you are interested and listening.

Confirm: Ask the client to confirm that you understood correctly. Getting their affirmation puts them into a “yes” mindset.

 Want to see a professional at work? Here’s a cool trick you can try.

When I first started out as a life coach, I knew the hardest part was going to be sales. I studied different sales tactics and took a couple of online courses. It was still hard for me to imagine what this would look like playing out in a sales call. As a supplemental learning experience, I decided to pretend I needed a life coach and I hopped on a couple of different sales calls as a customer. I legitimately was looking for someone to help coach me and I knew that I would be a really hard person to sell. I listened to their questions and responses and was able to identify the ways they handled my sales objections. I learned a lot from the experience in terms of what works and what doesn’t work when selling to a customer. In the end, I was sold on coaching services from a company who had an impeccable sales pitch and were in alignment with my goals. I highly recommend trying this strategy to gain real-life sales experience from the customer’s perspective.

I would love to hear your thoughts! Please leave your questions and comments below.


How to SEO Your Blog Post in 10 Steps

Welcome to my humble website where I write about various topics of interest. The subject matter ranges from: Life Coaching, Sustainability, and Metaphysical Healing.

This post on “How to SEO (Search Engine Optimize) your Blog Post” falls under the category of Life Coaching. To find more information on how to grow your business or do online marketing, subscribe to the blog, or sign up for the email newsletter:

What is Search Engine Optimization?

When you have SEO this means that your blog will show up as one of the top results of a search. There are 25 different search engines, so you will want to do research specific to your preferred resource. This post is created with Google in mind because it would be difficult to cover information on 25 different search engines.

Step 1. What to Write About

Deciding on a topic to write about can be difficult, but Answer The Public makes it easy. Visit their website at:

Type in the general topic about and 

“AnswerThePublic listens into autocomplete data from search engines like Google then quickly cranks out every useful phrase and question people are asking around your keyword. It’s a goldmine of consumer insight you can use to create fresh, ultra-useful content, products and services.” -Answer The Public

The search results display in a beautiful diagram and allows you to select the title of your blog from one of the search results.

Image showing the search results from Answer the Public when you enter in the words "life coach" into the search box. This shows what type of searches have been made by users and how google auto completes the search for "life coach"

You will also want to optimize the title of your blog. Have you ever noticed how you feel more drawn to clicking “Top 10 reasons why people use WordPress” , but “Why to build a WordPress site.” seems unappealing? It’s because the number tells us that this author is speaking with authority on the subject. Not only are they an authority, but the article has been well organized, you know exactly how much time you will likely spend reading it, and it will be easy to digest. You want to have an optimized title because you already create content that is efficient, organized, and easy to digest. An optimized title will allow your professionalism to shine and google will rank it higher because google likes number.

Step 2. Finding Keywords for Your Blog Post

The easiest way to find keywords that will assist in optimizing your blog is to use the “Google Keywords Planner” tool:

With this planning tool, you can enter in the subject and some alternatives into the search bar. The search results page will show you how often those words are searched on a monthly basis and also offer some alternative phrases that can broaden your reach. Choose a word or combination of words that has the highest number of searches per month. When testing this out I entered “life coaching, business coach, coaching” into the search bar and found that “life coaching” was the most searched term out of the three.

This image show the google keyword search results for "life coach". This will help SEO your Blog Post

Step 3. Utilizing Key Words to SEO Your Blog Post

The first thing to note is that longer key words have less competition. For example:

Mushroom Soup 271,000,000 results

Creamy Wild Mushroom and Rice Soup 17,900,000 results

This means there’s less competition for longer key words. 

Use the keyword in the title, the first 100-150 words, two more times in the blog post and remember to put it in the metadata. You’ll notice in this post “How to Create A SEO Blog Post In 10 Steps” is a fairly long string of key words and is used in the first paragraph and again just now. There is a sweet spot for setting the keyword phrase and SEO tools like Yoast can assist you in figuring that out for your post.

Metadata is the short description of what your blog post is about. You may use a different tool to edit the metadata depending on which platform you utilize to build your website. For my site, which is on WordPress, I use the plugin “Yoast SEO” for creating the metadata. The Yoast plug-in also offers an extensive amount of support that scans your blog post and points out errors that you can therefore fix.

Step 4. Create Longer Content

In initial searches, the minimum word count requirement for a blog post was around 500. Today, based on this study by SEMrush, the ideal word count is 1,200. 

A graph describing the relationship between content length and search engine results. The image shows that 1,200 word posts are the best to SEO your Blog Post.

Why 1,200 over 500? The content is more thorough. Have you ever spent a day looking for the answer to a specific question and find yourself reading through eight different blogs to piece together the answer? Make your blog the one stop shop. Take the time to plan out what you’re going to write, do research to see what is out there, test what you’re going to write about, and when you feel like an expert on the subject, share with the rest of the world what you learned!

The longer and more thoughtful your post is, the more likely it will generate “backlinks”. Backlinks are when other bloggers refer to your post as a voice of authority on the subject. Backlinks also increase your SEO.

Step 5. Include Images and Alt Text

Include images in your post for user accessibility. Just remember to provide alt test that describes what the picture looks like and why its relevant to you post. Alt text is for people who are blind, visually impaired, or have other visual processing challenges. Creating Alt text increases your accessibility.

Step 6. Share your Post on Social Media

Sharing your posts on your social media pages seems like an obvious step for increasing traffic to your website and increasing your visibility. This also creates more opportunities for backlinks to your post as more blog writer will see your post that has been written with authority and reference back to your material.

Step 7. Write guest blogs

This means writing content for another company’s website. This is a way to create an online associate network. The same way a coffee roaster might partner with a coffee shop or other restaurant, you as a blog writer, can partner with other specialists in the same field to create network bridges for future clients.

To apply for a guest blogging position check out the templates offered at LiveAgent:

Step 8. Update your content regularly

SEO changes over time. It’s best to keep on top of SEO to keep your content fresh. What this means is going back through your blog posts and researching the SEO keywords and other things mentioned in this blog and updating them accordingly. You can also mention that you update your information regularly in your blog posts, that way people know that you are a trusted source of information.

Step 9. Optimize for voice searching

The new trend with internet users is to utilize voice activated technology like Siri and Alexa to perform searches for them. To optimize your website for voice searches, frame the title of your blog in a question like “How to…” or “What do I need to…” or “…near me”. Remember to include this information in the metadata.

Step 10. Technical Details

Everything we have covered so far is a technical detail, but the following information is about how your website runs. BoostSEO has an amazing tool that runs a free diagnostic analysis of your website to help you optimize it for search engines.


In this Blog we went over 10 steps and a few technical details you can follow to Search Engine Optimize your blog. We covered everything from selecting optimal key word phrases to optimizing the way your webpage runs. If you have any questions about how to do this please, reach out to me. I would be happy to help you understand and master the process of Search Engine Optimization!

If you noticed anything area of this blog post that needs to be updated or something that really helped you, please leave a comment below!

Thank you,

Ananda Walker


Healing The Past

Autumn Leaves – Little Rock, AR

This method of healing the past came to me during the full moon eclipse in Taurus during Scorpio season of 2021. During this time a number of planets were in retrograde and the season is ripe for going deep into the past, unearthing ancient wounds in the genetic, historic lines, childhood, and other past situations. Human consciousness is ever expanding and each individual finds themselves at the cutting edge of the myriad of choices that brought them to this moment. We feel a deep need to change the outside world so that we can live a life of peace and harmony with others, and yet the past can sometimes feel like an anchor preventing forward movement.

Parts of ourselves are stuck in the past, replaying the events, continuing to feel the pain of old hurts. When we move forward with this hurts, we are manifesting a future with these artifacts of pain still in our energy field and it will show up again in another form until we have healed and chosen another way of being in our now moments.

We aren’t meant to live life carrying burdens of the past. We are meant to live fully in the present with the knowledge of the experiences we have had so we can face each day as a more enlightened being. We are meant to as free beings, able to choose our futures.

My guides showed me a simple roadmap on how to integrate and transcend the pain of the past into something useful and actionable for forward movement. I’ve put the elements into an easy to follow worksheet so you can experience the feeling of freedom found in integrating your past.

The first question is “What Happened?”. Write out the situation in as much or as little detail as you like. You can write out a whole story of a scenario and then break it down into tiny pieces. The purpose of this question is to illuminate the details. By understanding the situation and your perspective, you can begin to find the places where you can regain your power of choice. When you begin to see the places where you could have chosen a different response, that is where you will find your power.

The next question is “How did you feel about this?”. It’s important to identify the emotions that arose during this interaction. You have to feel to heal. Give yourself permission to feel all the feelings that came up during this situation. It is safe to feel your feelings.

The next question is “What would you do differently?”. This question is getting at the heart of the experience. What did you learn from it? Where do you have the power to change your approach? Where do you have the power to change your response?

The last question is “What words of encouragement would you give to someone in your situation?”. Imagine someone else, a best friend, had just told you the above story. Imagine they told you what happened, how they felt about it, and what they would do differently if faced with the same situation again. What would you say to them as a reflection of empathy and encouragement? It’s hard to be human, were you able to empathize with their story? What strengths did you see in how they handled the situation? What strengths did you see in the way they would want to handle things differently?

Once you’ve finished the last question, find a mirror and say the words of encouragement to yourself. This is a way of being a witness to yourself. Allow yourself to take in the words of encouragement. If you found this exercise helpful, share it with a friend! If you have any questions or additional comments please share them below!

Download a printable version of the worksheet! Click Here.

If you feel you need additional help or support, you can text me directly at 414-207-9881 for a consultation.

Attitude of Gratitude

Making gratitude a part of your daily routine and life outlook has a huge impact on your perspective and your health. People who regularly practice gratitude notice an increase in positivity, liveliness, experience more positive emotions, sleep better, express more kindness and compassion, are more resilient, and have stronger immune systems. Sounds amazing right? Let’s get started making gratitude a part of our daily routine today!

If you don’t already have a morning or evening routine, you can check out my blogs on the “Morning Mindset” and “End of Day Reflection” for ideas on how to integrate gratitude into your daily habits. Every evening I spend some time writing 5 things I’m grateful for. As I have been following this practice every day for several months now, it has also illuminated some of the things in my life that I highly value. So an additional side benefit of doing a daily gratitude list could be discovering some things in life that you find more important. From there you can choose to spend more time and energy cultivating those things.

Aside from the personal benefits, gratitude can also open doors for your relationships. Telling the people around you that you are grateful for their contributions helps them to feel important and necessary in your life. Beside that, who doesn’t love to feel appreciated? Gratitude can literally be the glue that strengthens your relationship bonds.

To get our engines going and our minds geared toward gratitude, let’s brainstorm some things that we can be grateful for on a daily basis. If you have additional ideas, please leave them in the comments below!

  • Weather
  • Friends
  • Family
  • Career
  • Food
  • Home
  • Pets
  • Internet
  • Resources
  • Experiences
  • Travel
  • Holidays
  • Sleep
  • Creature Comforts
  • Exercise
  • Nature
  • Sun Rise
  • Sun Set
  • The Seasons
  • Healing


The 5 Stages of Happiness: A Guide to Being More Happy more Often

Just like the stages of grief, there are stages to happiness. The reason why I decided to write about this is because I notice so many people who really miss out of some of these stages. They do something special for someone in their life and it provides some momentary happiness or joy and then it fades into the background…and I can see there’s so much more enjoyment that can be squeezed out of those experiences. I think being happy is a choice akin to riding on a particular wavelength. You can choose happiness in this very moment!

Here’s some ways that you can jump on this wave:

1. Anticipation/Planning. You already start to feel happy knowing that you will have some kind of experience, event, gift, celebration, or something like that happening in the future. Planning out the details is another way to build the anticipation. If it’s traveling maybe the details are about where you’ll stay or what kinds of activities you’d be interested in doing. If it’s a gift you’re giving to someone maybe you’re planning the perfect presentation or a fun new way to decorate the gift.

2. The Experience/Thing itself. The moment the thing has arrived! You are now in the present moment experience of the thing that makes you happy! This could be one of the things mentioned above, or it could be something as simple as listening to your favorite band with headphones, cooking a meal, going for a walk, smelling the roses, or chilling with friends & pets.

3. Capturing the Moment. Taking photos or videos is a great way to capture the essence of the moment. You might also build or make something together with someone. Examples of things I’ve made with others that conjure fond memories are: paintings, a hydroponic system, dance choreography, picking items for interior design, and collage art. This allows you to look back on the experience and remember the feeling from that time. It also allows you to share your happiness with others.

4. Reviewing. Looking back on fond times either in your mind or by viewing the stuff you made when you were capturing the moment. One thing I like to do is make a new playlist for each season of a year. This way, whenever I listen back to that playlist, I’m able to remember all the feelings and experiences I had during that time.

5. Gratitude! You can do this step at any time for things past, present, or future. I personally like to write out my gratitude list every evening so I can go to sleep feeling blessed by the abundance in my life. I am grateful for you and the opportunity to share ways to get on the happiness vibe.

If you have additional tips or additional stages of happiness you want to share, write them in the comments below!

Health & Fitness: A Minimalist’s Approach in 6 steps.

2020 was a year to stay at home and work on yourself. I decided to spend a portion of my time trying different diets and home routines to find one that suits me. I’ve tried different things with varying results because of A. a lack of knowledge and B. only partial commitment.

Disclaimer: I am not a fitness guru of any kind. In terms of health and fitness, I’m just an average person who has done some research and self-experimentation. You should always check with your doctor first regarding your health and fitness levels and what is safe for you!

There are a million different programs out there that will tell you to eat this, don’t eat this, do this exercise, don’t do this exercise, hormones come into play, you should count your macros, sleep enough….and the list goes on. It’s really easy to get caught up in the whirlwind of information and feel a bit lost. As a minimalist, I prefer to have things simply laid out for me so I can just check the boxes and move on with my day. So I’ve created a very simplified guideline that you can overcomplicate later:

  1. To lose weight, implement a calorie deficit. I just love James Smith’s multitude of videos that simply state “To lose fat, you must have a calorie deficit.”
  2. Pay attention to the quality of your calories. As a very basic rule of thumb I only eat things that are what they say they are. This would include things like fruit, vegetables, meat, beans, nuts, etc.
  3. Intermittent Fasting/Eating Window. You can try different things to find one that works for you, a general rule of thumb is fast 18 hours and eat in a window of 8 hours.
  4. Vary your fitness routine. Variety keeps the muscles guessing, breaking down and rebuilding.
  5. Stay Hydrated! Drink enough water. If you’re drinking coffee or alcohol, drink more water to offset this or minimize the coffee/alcohol intake.
  6. Get Enough GOOD RESTFUL sleep.

My year on Sleep: 2020 was a great year for some of us to catch up on sleep. Who wants to keep up with all the murder hornets, politics, losing your job, eating your feelings stuff anyway? Better to just sleep through this year and hope for a better 2021. ;-). Honestly though, this year I got a Fitbit and started tracking my sleep, only to find that it’s terrible. Making sure you have a set bed time, a dark room to sleep in, and that you won’t be disturbed while you get your beauty rest are all super important for getting good sleep. For me this meant getting black-out curtains, shutting my cats out of my sleeping room, getting a weighted blanket and sleeping with ear plugs.

My year on hydration: I did not do well on staying hydrated. I’m chronically addicted to coffee. Though I managed to quit drinking alcohol and I minimized my coffee intake to one cup a day in the morning, I still feel like I don’t drink enough water throughout the day. I will continue to work on this point.

My year on varying the workout routine: I started the year training for a Marathon. This worked out pretty well. I was able to stick to my workout schedule and actually ran the race solo in March with a finishing time of something like 7 hours. After that I decided that I didn’t like running as much as I thought.

I moved on to the p90x and did that for about 60 days. It was so damn hard. The one I did was the old school p90x where each workout is about 60 minutes long. Mostly I just felt tired while doing this and eventually gave up.

Next I switched to 4 hours of soccer a week and commuting 90 minutes on my bike 4 times a week. That was pretty awesome and for me felt the best out of all the work out routines. I think I liked this one the most because all the activities were functional. I didn’t feel like I had to carve time out of my day to do the workouts. Inevitably winter showed up so I had to switch again.

Next I tried the Jillian Michael’s app and I think it’s pretty awesome. Her workouts are designed specifically for your level and needs. I also liked that her workouts were between 7-30 minutes long (a lot less time than the p90x). She also packs in a lot of variety. I would have stuck with this app only, but with the pandemic I needed to get out of the house and I also enjoy the hydro massage at the gym.

Now I’m working out at a gym 5 days a week. At the suggestion of James Smith, I am lifting weights before cardio. I switch up what I do for weights and cardio every time to keep the variety in my routines. Soon I will start training for mountain climbing so I can tackle Mt. Shasta and Mt. Rainier in the springtime of 2021.

My year on diet: Okay, this was the hardest category to get pinned down. Because I had the time this year, I had multiple full panel blood tests done and spoke with my doctor on a regular basis to find a balanced diet and vitamin situation that would work for me. I tried so hard to be vegan and vegetarian, but I just ended up becoming anemic and tired. Maybe I wasn’t doing it right and just need to work on finding higher protein foods, maybe it’s partly genetic, maybe I can find a bunch of other reasons why it didn’t work out……long story longer, I switched back to primarily Paleo. I am gluten free even on my indulgent diet days. I’m mostly dairy free (except for yogurt & cheese on occasion). The rest of the time I’m Paleo. This works for me. I encourage you to find a diet regimen that works for you. What I mean by it works is A. I get all the nutrients that my body needs to do what it needs to do B. It’s easy for me to stick to…. meaning I enjoy the food I eat. You may be a vegan Masterchef or Pescatarian, whatever works for you do that!

To lose weight, implement a calorie deficit. Okay, so the reason I like this instead of counting Macros is because it’s simple. It’s easy to do. I don’t have to think that much. If you’re at the point where counting Macros is not too much thinking, by all means do that.

Side Note – I tried the whole “Cabbage Soup Weight-loss Diet” and I think it’s complete garbage. It’s way too hard and you end up gaining most of the weight back. It wasn’t worth the trouble and you should only try this if you enjoy torturing yourself. This is one of those things I think would be good to put into the 1984 history incinerators. It’s a good reminder to not believe everything you read on the internet.

In addition to a good diet, I think it’s important to have a vitamin regimen to supplement what you may not be getting from your food. So for me, I have a bunch of vitamins that I take in the morning: Multivitamin, B12, Vitamin D & Iron. In the evening I take Magnesium to help my muscles relax and to fall asleep.

I have a cup of coffee in the morning…..but dammit, I am not perfect. Sometimes I have a coffee at 7pm and I’m up all night, then I order gluten free pizza and eat candy. I enjoy myself. Then the next day, I’m back at the gym and back to my routine and HAPPY! I think that’s the most important thing about diet and fitness…. maintaining a sense of HAPPINESS about who you are and the choices that you’re making. You are making steps to improve your health and wellbeing. You should be happy about that. You may not see changes over night…. being healthy is a LIFESTYLE not an end game. You don’t get to a healthy spot and then go “Oh I made it, now back to the take out and sitting around all day.” No, you are actually changing your LIFESTYLE by getting active and giving a damn about what you put in your face. It’s something you continually work at.

I hope you have enjoyed the post and my semi-minimalistic approach to health and fitness. If you have other ideas, things you’ve tried, your review on certain fitness programs, diets, whatever you like–please comment below! I can’t wait to hear about your health and fitness journey in 2020.


A key ingredient to achieving your dreams is understanding how motivation works, how to get yourself motivated and what style of motivation drives you.

Motivation is the umph! we need to keep moving toward our goals and dreams. The etymology of the word means to literally to stimulate toward action, or a cause for action.

These sources of motivation can be:

1.Intrinsic – meaning you had an idea to do something like get fit, so you started a work out plan. Or you wanted to learn a foreign language, so you signed up for a course.

2. Extrinsic – meaning someone around you pressured you into doing something. An extreme form of this could be an intervention orchestrated by a friend group or family. Extrinsic motivation happens any time there’s outside pressure to change.

3. Fear-based – this happens when you’re motivated to do something because of a fear of failure. This kicks in when you’ve told someone about your goals and you’re afraid of disappointing that person. Fear-based motivation could also help you to overcome your fears. Let’s say you have a fear of flying but you want to travel. You are then motivated to overcome that fear to achieve another goal.

4. Achievement-based – this is where you are motivated to achieve a certain status, complete a task, recognition for work done, or doing certain things in life purely for the “experience points”. I tend to fall into this category and will take on challenging projects or conversations just for the experience of having completed the task.

5. Incentive-based – this is a another version of achievement-based motivation where you can incentivize yourself with smaller rewards. An example could be rewarding yourself with a new “toy” for completing a fitness goal.

6. Attitude Motivation – this is a new form of motivation I just learned about. It’s based on the idea of changing the way you see the world and your belief systems to enhance the quality of your life. I would probably associate this with refining and practicing spiritual beliefs. It can also be related to being motivated to work for a non-profit with a specific cause in an effort to change other’s ideas and beliefs.

7. Family Motivated – this is for people who are motivated to take care of their family or the people they love.

8. Creativity Motivated – applies to people who are motivated by the desire for creative expression. This may also mean that you feel you have a message or something to say that you want to get out into the world.

9. Learning/Competence Motivated – this is a desire to learn and continue to learn. This would be the motivation for a professional student. Someone who just loves learning and being in a learning environment.

10. Psychological Motivation – In this context this means being motivated to fulfill a need from Maslow’s hierarchy of needs. These would be the needs for food, shelter, and self-fulfillment.

These motivations are the driving factors behind behaviors. You can utilize different types of motivation in different situations of life to better serve you. Having an understanding of these different types and applying their uses can help you to achieve your goals.

Conversely, you can look at your behaviors and determine which type of motivation is in play that is causing that behavior. This can help you to break out of negative habits to develop a better life. An example I can think of is quitting smoking. For me smoking was a way to take a break from a situation and calm some anxiety. By learning some simple breathing techniques and applying certain phrases, I was able to learn more healthy coping mechanisms that allow me to stay more connected to others while giving myself what I need in the moment.

That’s a lot to take in and consider. Let’s break the idea of motivation down into some tips and tricks you can use to get yourself moving!


  • Exercise
  • Build A Support System
  • Declare Your Goals
  • Look at Your Goals Daily
  • Find Inspiration
  • One Goal at A Time
  • Smile
  • Go For a Walk (get moving)
  • Recognize the Ebb and Flow of Motivation
  • Take Smaller Steps
  • Celebrate Your Success
  • Call for Help
  • Focus on the Benefits
  • Positive Affirmations
  • Research Others Who Have Achieved Your Dream
  • Talk About Your Dreams with A Friend

Do you have any additional tips for motivation? Are there any particular motivation styles you gravitate towards? Mention them below in the comments!

Time Management

Work smart, not hard…is my approach to time management. For me it’s all about making life’s activities daily activities more efficient so I can spend time on the things that really matter.

In life there are things that must be done and things you want to do. To get them all completed in a timely fashion, you will want to implement some kind of time management system.

Step 1: Prioritize

This means differentiating between those things that must be done today and things that you would like to do. Some examples of things that must be done today are: appointments, school, work, morning routine, taking out the trash, daily exercise, laundry, grocery shopping, and other errands. An example of things you would like to do could be: researching a topic you’re interested in, taking a course online, listening to podcasts, painting, hobbies, watching a tv show, or other enrichment activities.

For me the things that must be done today take precedence over the things I want to do so I will tackle those first and use the other activities as a reward for completing tasks.

Step 2: Pick 3 goals per day. Work with your SMARTER goals, but only give yourself 3 main goals for the day.

As part of my end of day review, I set up my three main tasks for the next day. First, I look at my schedule and see if there’s any important appointments or activities, then I look at my long term goals and pick tasks from there. An example of three main tasks for a day for me could be:

  • Chiropractor
  • Work on the garden
  • Write a blog

Having only three goals doesn’t mean that you’re limited to doing only three things. I pick only three main things to build confidence and to monitor daily progress toward the larger goals. As a high-functioning anxious person, this will put my mind at ease knowing that I have completed enough to be satisfied for today. I also believe that we live in a culture that celebrates being “busy”. What I’ve noticed in my own life is that when I am “busy” either realistically or artificially, I miss the flavor and depth of day-to-day happenings.

Step 3: Set a Time Limit/Window

If you have a lot going on in life like working full-time, going to school, raising a family, or some other time consuming life events, you can still achieve your other goals by carving out a window of time each day. For example, if you want to learn how to play an instrument, start a business, or begin a meditation practice, you can set a specific amount of time each day that you will dedicate to this activity.

An example from my life is setting up a two hour window in the morning for my morning routine. I make it a point to wake up 2 hours before the first thing on my schedule. This allows me enough time to get ready for the day, get in a good mindset, take care of any at home tasks, stretch, etc. without being rushed. This time is super important for me because it sets the tone for the day.

Step 4: Take Breaks Between Tasks

A good rule of thumb for work or longer projects is to work for 50 minutes followed by 10 minutes off. This helps to keep your brain fresh for endurance tasks.

With multiple different tasks, you can try breaking up the tasks with a water break or a snack. If the task is something like research or a meeting I like to take a few moments to journal any thoughts, feelings, or questions that may have come up. This helps determine the next step on a project.

Step 5: Remove Non-essential Tasks

Every now and then, its a good idea to have a look at the grand to do list and cross some things off that are not essential for completing your long-term goals. For me this often ends up being things like watching a certain movie, reading a particular book, or something that’s no longer relevant because I shifted the long-term goal along the way.

This process is similar to getting rid of old clothing. The trick is to put everything on a hangar, and every time you do laundry, you hang up the clean clothes on the right side. After so many months, the clothes you never wear will be on the other side and you can donate them.

With your to do list, this would be the stuff at the bottom. If it hasn’t been done in three months, you probably won’t get to it. Take a load off and delete those items. If they are important enough to you, you’ll remember to do them at some point in the future.

Step 6: Re-evaluate

Time management is a continuous re-evaluation process. Your life goals or situation may change drastically and you will need to reprioritize different aspects. You may discover a new work-out routine or method of completing tasks which can cause a shift by making you more efficient with your time. Either way, as you work with time management, you’ll get to know yourself better and how to use your time wisely.

Do you have tips or tricks for time management? Write them in the comments below!

End of the Day Reflection

It’s the end of the day and things are winding down. Time to take stock of what happened and review. This is a great moment to reflect on the good things in your life, recognize areas where you have improved, and notice other things that came up to work toward.

The act of writing down your review of the day will help to solidify in your mind the direction of your life. It is a great way to track your physical, spiritual, and emotional progress. I encourage you to build your own end of day reflection routine. Remember to keep the routine simple and achievable so you know that you will do it every night. Here are some sample questions to get you started:

What went well today?

How often did I feel happy? What was I doing when I was happy?

Did today matter?

If today was my last day, would I be happy with it?

List 5-10 things I’m grateful for.

How can I make tomorrow better?

Who can I forgive?

What can I let go of?

What was today’s lesson?

How would I describe today in one word?

What didn’t go well today?

What did I learn about myself today?

Where can I send some healing energy out into the world?

What did I do that was nice today?

Here are some activities that you could add to your end of day reflection time:

  • Journaling
  • Meditation
  • Day Dreaming
  • Drinking Tea

Here’s a sample of my end of day reflection prompts:

What does your end of day reflection look like? Do you have any additional questions to suggest? Write me below in the comments!

Morning Mindset

You are a tiger coming out of your lair, getting ready to devour the day! In order to shake off dream land and get in the zone you need the perfect blend of “get-up-and-go”. Utilizing the first 20 minutes of the day to get pumped can set your day up for success.

There are many ways to get into your ideal morning mindset. I encourage you to craft your own set of daily prompts. Here’s a list of different ways to get into the flow:


  • Drink Coffee
  • Meditate
  • Yoga
  • Play with Pets
  • Journal
  • Listen to Music
  • Write down your dreams
  • Sing
  • Write out your long term goals
  • Look at inspirational quotes
  • Stretching
  • Work Out


  • What are my top 3 goals for today?
  • What things must be done today?
  • What can I get excited about?
  • What is one thing I could do to strengthen a relationship today?
  • What are my long term goals?
  • If I was a coach, what would I say to inspire myself?
  • What 5 things am I grateful for?
  • What is my intention for today?
  • What is something I could do today that is outside my comfort zone?
  • What kind of person do I want to be today?
  • What are my affirmations for today?
  • How can I brighten someone’s day?
  • How can I bring more consciousness to my day?

You only want to spend 20-30 minutes getting into your morning mindset. An example of a morning mindset routine could be:

Do push-ups and sit-ups for 10 minutes while listening to music that gets you in the zone. Write out your top three goals for the day. Set your intention for the day. Write out three affirmations and five things you are grateful for, check your schedule for the day, and have a hot cup of coffee.

Do you have any suggestions? What is your morning mindset routine? Write in the comments below!