There’s a reason we admire those who show up early, keep promises to themselves, and follow through, especially when no one’s watching. This is because self-discipline is the quiet force behind every meaningful achievement. It’s not flashy. It’s not always fun. But it is always essential.

As I have tried to live each day this year without excuses in my life, I’ve realized that the phrase, “No Excuses”, simply means that I am striving to be more self-disciplined in my thoughts, decisions and actions.

I am finding, every day, that this phrase is not comfortable for me. There are always variables. I have always been happy and content making excuses, and now, six months into this challenge for myself, I can see the many excuses in my life more clearly, and I am no longer content with making excuses. It has been liberating to be so honest with myself. I still have a lot to learn and recognize in my life, and I look forward to improving each day.

Brian Tracy, in his book ‘No Excuses: The Power of Self-Discipline,’says it best: “Self-discipline is the key to personal greatness. It is the magic quality that opens all doors for you, and makes everything else possible.”

I’ve seen this play out over and over both in my own life, and in the lives of others. Discipline is what gets you to the gym at 6 AM when your body wants to stay in bed. It’s what helps you say no to junk food when it would be easier to say yes. It’s what gets your kids to activities on time, your bills paid, and your dreams off the ground. And let’s be honest, self-discipline is what keeps us from unraveling when life gets hard.

Let me share a few examples.

1. Waking Up Early—On Purpose

It’s easy to hit snooze. It takes self-discipline to get up when the alarm goes off, lace up your shoes, and start your day with intention. Research has proven how successful people often rise early to carve out uninterrupted time for reading, planning, or exercise. That one decision to wake up early can set the tone for everything else.

2. Time Management—Protecting What Matters

Time doesn’t manage itself. People who find balance in their lives, schedule their priorities instead of prioritizing their schedules. Planning your day in advance and sticking to those priorities, even when distractions arise, is a hallmark of high performers. Whether it’s setting a timer to stay focused or choosing to finish the task instead of scrolling social media, time discipline is life discipline.

3. Choosing the Right Food—Fueling the Mission

Let’s be honest… no one craves broccoli. There’s a chance that I would crave broccoli if it was dipped in dark chocolate. But self-discipline means choosing what fuels your body and your goals, not just what satisfies in the moment. Making the hard decisions in the kitchen leads to more energy, sharper thinking, and longer-lasting health. Eating wisely is an act of self-respect, and it starts with discipline.

4. Having the Tough Conversations—Choosing Growth Over Comfort

It’s uncomfortable to speak up, to ask for help, to address conflict. But personal or professional leadership requires leaning into those conversations. Whether it’s sitting down with a struggling team member or apologizing to a friend, it takes courage and discipline to show up when it would be easier to avoid. This is what it means to live with ‘No Excuses’.

5. Sticking to Your Word—Even When Motivation Fades

Anyone can be excited on day one. Discipline means that you continue to do the thing on day twenty-two, when the excitement is gone but the promise remains. Brian Tracy writes, “The glue that holds all success together is discipline.” It’s the reason some people publish the book, finish the degree, or launch the business while others only talk about it.

There’s a quote I come back to often by Elbert Hubbard, one of the most prolific writers of the early 20th century:

“Self-discipline is the ability to do what you should do, when you should do it, whether you feel like it or not.”

He continued, “There are 999 other success principles that I have found in my reading and experience, but without self-discipline none of them work. With self-discipline they all work.”

That’s it. That’s the truth.

We don’t need perfect circumstances, the right mood, or even great talent to begin. We need discipline. The kind that shows up, follows through, and keeps going when things get uncomfortable.

I missed my workout this morning, and as I am finishing this article, the sun is setting. But you, the person reading this, inspire me to continue to work towards my ‘no excuse’ goal this year. So I am going to go, and with self-discipline at the forefront, I’ll put on my workout clothes and gitter-dun. Thank you for reading!

If you’re chasing a goal, working on a dream, or just trying to be better than you were yesterday, remember: Self-discipline is your greatest asset. Use it, grow it, and let it carry you where motivation alone never could.

Quote to Ponder

“Through discipline comes freedom.” -Aristotle.

Question to Consider

What excuses have you made today?

How can you choose to have more self-discipline in your work, in your conversations, with your nutrition, with your thoughts, or with your habits?

Choose one area to intentionally improve today.

Discipline in Action: More Stories & Insights

Time Management Tip: Every time I use this time management tip, it takes a weight off my shoulders and allows me to see where I need to place my priorities.

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Find Your Balance Point: Feeling overwhelmed by life’s pace? Learn how to find your balance point and take back control with simple, mindful adjustments.

10 Powerful Self-Improvement Strategies for a Balanced and Purposeful Life: Discover 10 powerful self-improvement strategies to build a balanced, purposeful life through maximizing daily habits.

Many times when we reach success, and we're on top of that podium, in whatever walk of life it may be, we oftentimes feel as though we've learned it all, right? We feel like we're on top of the world and the only thing left to do from here is to celebrate. Which we definitely should do! We need that time to celebrate our efforts, indulge in the rewards and take time to soak it all in. However, success is not a final destination.

It's like John Wooden said: “It’s what you learn after you know it all, that counts.”

Why Success Can Be Harder to Learn From Than Failure

Possibly one of the most difficult principles that we can and learn from is success. We usually don't look for ways to improve once we have reached success. But just as there are very valuable lessons to be learned when (not "if") we fail, there are critical lessons to be learned when (not "if") we succeed. That’s because success is not final—it should mark the beginning of reflection, not the end of growth.

When we experience success, we begin to see life in a new light. Each experience with success increases our awareness of the possibilities before us. As we experience one success and then another, our intentional view of success begins to tear down the walls of our own limitations as confidence, courage, compassion and character are strengthened and developed.

From Frustration to First Place: My Turning Point in 2004

As a 21 year old rookie athlete, ranked 19th in the world in the sport of skeleton, I knew that if I wanted to reach the podium, I would need a big change in my life. I had failed over and over again and wondered if I could ever climb out of the valley of despair. Frustration and exhaustion pushed me to the brink of giving up the sport altogether.

Instead, however, I decided to go all in. 

The Hidden Power of Purpose-Driven Performance

The summer of 2004 was a major turning point in my life. I chose to intentionally schedule time to shift from good to great as I implemented success principles into my everyday life. This decision was life-changing. I made it a priority to adjust my mindset, define my purpose, clarify my values, emphasize my strengths, strengthen synergistic relations, anticipate my reaction to potential failure, dream big, take action daily, choose discipline in all things and consistently stick to the habits that I knew could help me create success. I constantly reflected back on how I was doing and how I could improve. Although these changes took time and diligent effort, I was finally becoming the person that I wanted to become.

Letting Go of Comparison, Embracing Purpose

As the following season began and our world cup team showed up to the first race of the season in Winterberg, Germany, coaches and athletes were anxiously scouting out the competition. This was the season before the Olympic year which brings a heightened awareness to how the athletes are performing, what equipment they are using and who will be the favorites for the Olympic medals the following year.

In previous seasons, I was painfully aware of other competitors. Their strengths and skills seemed to blind my own abilities. However, this season was much different. The principles that I had worked on and applied in my life over the past few months, strengthened my mindset significantly to the point where all I could see in competition was where I wanted to go. Defining my purpose allowed me to let go of all the "shoulds" in my life. "You should train harder." "You should act like them." "You should be better than this." Instead of focusing on the "shoulds", I was focused on the smallest details that I could control and the process that could lead me to results.

Discipline, Not Comparison, Creates Consistency

As competitors drove their sleds in and out of corners that day and crossed the finish line one by one, it seemed clear who the top athletes would be this season. The best athletes always go first and the top positions were consistent with the winners from the previous season.

The camera crews from the top of the track had made their way down to the bottom of the track. That's where they interviewed the athletes still ranked in the top six. They were celebrating their victories as the lower ranked athletes took their places in the back of the rankings. I closely watched the cameras and craved fame and glory. This season was much different. I was focused on one thing: my purpose. I wanted to see how fast I could get down the track. The only way I could do that on that day was by improving corners 1, 4 and 9. 

As one of the final competitors of the race, it was my now my turn. My coach was with me at the top of the track. He placed my sled on the ice as the green light signified that it was now my turn to go. I sprinted as fast as I could, drove my sled exactly how I wanted in corners 1, 4 and 9 and flew past the finish line. There was commotion and noise as I came to a stop. Suddenly, the cameras turned toward me and reporters shouted questions. I didn't know what had just happened. Then I looked up at the scoreboard and saw a number 1 next to my name. 

Now THAT was a successful day.

Success Is Not Final—Daily Discipline Makes It Last

As I looked back on that success in the days that followed, I realized that the World Cup gold medal around my neck was a secondary success. Don’t get me wrong. I was really grateful to have earned the medal, but that wasn’t how I had defined success for myself.

It was successful to me because I had held tightly to the principles that kept me in check. It was successful, because when I was tempted to compare myself to the other athletes during our crowded warm-ups, I chose discipline and searched for a quiet spot away from distractions. Additionally, It was a success to me because instead of getting upset when one of my competitors sat in the spot I had been sitting in all week, and then smiled smugly as they pointed to their new spot, I shrugged it off and saw it as an opportunity to find a better place to sit.

I was in control of me. I learned that I cannot control other people's behavior, the weather outside or the outcome of the race, but I can control myself and it made all the difference in the world. Success is not final. The process for reaching that World Cup win created a launchpad for future success.

Success Is a Launchpad, Not a Finish Line

I learned a great deal from the successful outcome of the race. I never could have imagined the power that would enter my mind with that first win. As I stood at the top of the world cup podium for the first time in my life, it was like transforming from a caterpillar into a butterfly: I never wanted to go back. That single success ignited a fire within me and the windows of opportunity didn't just open, they were shattered and would never close again.

That moment reminded me that success is not final and allowed me to get out of my own way. It would continue to motivate me to stack future successes in the months and years to come. That season, I went on to win again and again. I became the first American female skeleton athlete to win the overall world cup title. I finished the season ranked first in the world heading into the 2006 Olympic Games in Torino, Italy.

Real success comes from choosing purpose over pressure, discipline over distraction and courage over comparison. Standing on the podium, with a huge smile on my face, wasn’t just about winning the race, it was about winning the daily battles within. 

Quote to Ponder

“Success is not final, failure is not fatal: It is the courage to continue that counts.” -Winston Churchill

Question to Consider

What is a recent success that you have experienced in your life and what have you learned from it?

Building on Success: More Stories and Insights

Self-Discipline: The Quiet Power Behind Every Success: Discover how self-discipline—not motivation—is the key to lasting success, with practical steps to live a “no excuses” life.

Real Growth Happens Outside Your Comfort Zone:Stuck, afraid, and unsure? Growth happens outside your comfort zone—just ask the little robin who found the courage to fly.

Yesterday morning, I found a little fledgling robin stuck in my window well. It had been there for at least a day or two, hopping around among the dry leaves, looking lost and vulnerable. The mama robin chirped and flew nearby, while her fledgling remained stuck—just steps away from freedom, but still frozen outside its comfort zone. She continued to send a clear warning for me to keep my distance.

The fledgling tried over and over to get out. It would flutter its wings and hop toward the edge but couldn’t quite make the jump to freedom. Instead, it kept searching the corners, trying to find a place to hide where it might feel safe and go unnoticed. I watched with concern, as it struggled but remained trapped.

The Comfort Zone Trap: Why We Stay Safe Instead of Soaring

In that moment, I saw a reflection of how we often live our own lives. When we face challenges or feel stuck, our first instinct is to retreat into what’s comfortable and familiar. We search for hiding spots in our fears and doubts. We avoid taking risks because flying higher feels impossible. It’s easier to stay safe, even if it means staying trapped.

But growth, real growth, only happens outside our comfort zone.

The Moment of Flight: What Happens When You Finally Leap

Then, something incredible happened. In what seemed like a final, desperate attempt (most likely for fear of me standing so close), that little fledgling gathered all its courage. It hopped up into the air, spread its wings wide, and flapped fiercely against the air beneath it. Miraculously, it made it out of the window well! It hopped across the grass, testing its strength, and then soared into the nearby tree. The mama robin followed close behind.

Outside Your Comfort Zone Is Where You Learn to Fly

That tiny bird’s journey reminded me of a truth we all need to hear. It reminded me that we cannot reach our true potential until we are pushed beyond what feels safe and easy. The struggle, the flapping and the fear are all part of learning to fly. And when we take that leap, no matter how shaky we might feel, the freedom on the other side is worth every moment of uncertainty.

What a Baby Robin Can Teach Us About Courage

So if you’re feeling stuck or afraid to take the next step in your life, whatever that may be, remember the fledgling robin. Don’t settle for the safety of the window well. Stretch your wings, face the challenge, push beyond your limits and experience the freedom that comes with taking risks. Because that’s where your real life, your true potential, begins.

Quote to Ponder

“The greatest glory in living lies not in never falling, but in rising every time we fall.” - Nelson Mandela

Question to Consider

When was the last time you took a risk just because you believed something more was possible for you?

More Inspiration to Give You the Courage to Overcome Your Fears

Overcoming Fear: A Story of Courage, Growth and Faith - We all have fears that can feel overwhelming and defeating. In this article, Noelle helps us see that overcoming fear is possible! And it brings life-changing confidence.

Shifting Gears in Life - In this busy world of checklists, deadlines and distractions it’s easy to get stuck. In this article, Noelle teaches that learning to shift gears in life keeps you moving forward.

Yesterday, as Janson and I were getting ready for the day, we heard a knock on our bedroom door. Immediately following, a folded up piece of paper slid beneath the crack between the door frame and the carpet.

This is what we found:

One of our nine year old twins had intricately folded a piece of paper into a square, had drawn hearts and written the words, “Open me” on the front. After fully opening the paper, we read the message that was hidden inside, “to dad Can you help me? -Payton” 

It was such a sweet and unexpected way to ask for help, and it reminded me how natural—and necessary—it is to reach out when we need support.

Janson and I looked at each other and smiled. 

Then Janson opened the door to find Payton looking up, with the question in his eyes and a smile on his face. Janson asked, “What do you need help with buddy?” Payton grabbed Janson’s hand and led him to his bedroom to solve a problem.

This little note was such a great reminder to us. 

Why We Struggle to Ask for Help

Recently, Janson and I have hit some roadblocks with our business and have been researching, debating and wondering what steps to take next. (In full disclosure, I really really love teaching, writing and speaking, but we are not great at marketing and letting people know what I do.) As an entrepreneur, it’s easy to become stuck in the silo of thinking, “I can do that on my own.” One task becomes two and two becomes four until you’re swimming in limitless tasks above your knowledge and pay grade. 

There’s this idea that strength means doing it all on your own. We often think that asking for help is a weakness. Looking back at my Olympic journey, for years I thought being “strong” meant gritting my teeth and pushing through, no matter what. Whether I was training on the skeleton track, building a business, or navigating the chaos of parenthood, I thought it would be easier just doing it on my own.

But here’s the truth: real strength is knowing when to reach out.

What Sports Taught Me About Asking for Help

I couldn’t have reached the Olympic podium alone. I had coaches who corrected my form, teammates who motivated me, and family who supported me through every high and low. That same principle applies to every part of life.

Entrepreneurs: You Don't Have to Do it Alone

You are visionaries! But that doesn’t mean you have to know everything from finance and marketing to operations and customer service. Asking for help from a mentor, coach, or even your team doesn’t show weakness. Asking for help builds stronger companies and smarter leaders.

Parents Need Support Too

We are raising the next generation, and it’s hard! Some days, you battle sleep deprivation, feel overwhelmed, and question whether you're doing it right. Reaching out to a friend, a counselor, or even saying “I need a break” isn’t giving up. It’s showing up more fully for your family.

You’re Not Meant to Go It Alone

Whether you’re chasing a dream, grieving a loss, or simply trying to find balance, know that you were never meant to go it alone. We’re wired for connection, and we grow faster, stronger, and wiser when we lean on others.

The Courage to Ask for Help Can Change Everything

In the Psychology Today article titled, “How Asking for Help Can Change Your Life”, Dr. James R. Langabeer reminds us that “asking for help is one of the most powerful yet underutilized tools we have for improving our lives.”

I also love this quote from Helen Keller:

“Alone we can do so little; together we can do so much.”

I’ve lived that truth. From the skeleton track to the speaking stage, and everywhere in between. I’ve seen how much farther we go when we go together. Payton’s note is a great reminder to me that when I’m feeling overwhelmed, it’s time to ask for help so that I can move past the feelings of being stuck and I can begin moving forward with a solution.

What is something weighing on your mind?

What is a problem that you don’t have a solution for?

Who can help you sort through your options?

Give yourself permission to ask for help. Ask a friend, a neighbor, a peer, a professional, or a loved one. The courage to ask for help often opens doors to solutions, support, and unexpected opportunities.

Quote to Ponder

“You can do anything, but not everything.” -David Allen

Question to Consider

What challenges are you currently facing that might become lighter if you simply asked for help?

Click on the Links Below to Access More Articles That Teach What to Do When You Feel Stuck

How to Get Back on Track After Falling Short - In this article, Noelle teaches that when you fail, life offers you a chance to start again with a new outlook.

No Mistakes, Only Happy Accidents- Discover how Bob Ross's mantra — "no mistakes, only happy accidents" — can transform your approach to painting and life’s everyday setbacks.

Procrastination is the silent thief of time. Whether it’s a report due next week, laundry piling up, or that workout you’ve been meaning to start “tomorrow,” we all fall into the trap of putting things off. But understanding why we procrastinate, and how to stop procrastinating, can transform the way we work and live.

As the famous writer Mark Twain once said, “The secret of getting ahead is getting started.” And while that sounds simple, getting started is often the hardest part.

Through the Lens of a Camera

When I was seven years old, I remember waking up on Christmas morning to find a beautifully wrapped Kodak camera underneath the tree with my name on it. It came with a roll of Kodak film that allowed me to take 24 pictures. I was in heaven. Each picture had to be perfect and I didn’t want to take pictures of just anything. I wanted each picture to mean something to me. 

I would look through the lens and see the world differently. That roll of film lasted until the blossoms formed on the trees. (I remember because I still have that picture of the flowers on our cherry tree). After taking my final picture, my mom carefully took the roll of film to the camera store where we left it and came back a few days later to pick up my developed pictures. 

Because of that camera, as I grew, whenever someone asked me what I wanted to be when I was older, I would respond, “I want to travel the world and take pictures for National Geographic”. Although life took me in a different direction, I am grateful for the imagination and dreams that my first camera ignited within me.

The Story of Kodak: A Billion-Dollar Procrastination

Have you ever wondered what happened to the company, Kodak? 

The once global giant in the photography industry is a textbook case of how procrastination, especially at the leadership level, can lead to catastrophic failure.

In 1975, a young Kodak engineer named Steve Sasson invented the first digital camera. It was a clunky device by today’s standards, but revolutionary. Sasson presented it to Kodak executives, expecting excitement.

Instead, the executives hesitated. They feared that digital photography would cannibalize their highly profitable film business. Rather than embracing the new technology and leading the digital revolution, they put it on the shelf. They procrastinated. They decided to wait, with the hope of avoiding the tough decision to pivot their business model.

Throughout the 1980s and 1990s, Kodak continued to dominate the film industry, but the world was changing. Competitors like Sony and Canon invested in digital but by the time Kodak finally tried to catch up in the early 2000s, it was too late.

In 2012, Kodak filed for bankruptcy. A company that had once held a near-monopoly in photography lost its relevance because it postponed change, despite literally inventing the future of photography.

In business and in life, procrastination isn’t always about laziness. It can be the result from fear of change or the hope of short-term gains. But the cost of waiting too long can be massive.

Why We Procrastinate (And What Science Says)

Research shows that procrastination isn’t simply laziness, it’s deeply linked to emotional regulation. According to a 2013 study published in Psychological Science, procrastinators prioritize short-term mood repair over long-term goals (Sirois & Pychyl, 2013). In other words, we put things off not because we don’t care, but because the task makes us feel overwhelmed, anxious, bored, or insecure and we naturally want to avoid those emotions.

How to Stop Procrastinating

Start with the “Two-Minute Rule”

If a task takes less than two minutes, do it now. For example, respond to those texts or emails that have been sitting in your inbox. Give yourself a maximum of two minutes to respond to each one. For bigger tasks, start with just two minutes. For example, if the laundry is piling up, set a timer for two minutes, and do as much as you can in that timeframe, then step away from it for now. Momentum often builds naturally from there.

Use Implementation Intentions

Set specific “if-then” plans. For example, “If it’s 9 a.m., then I’ll start working on my essay” or “if it’s time to work, then I’ll silence my notifications.” Research shows this increases follow-through significantly.

Break it Down

Make the task less daunting and break work into smaller steps. Instead of writing “Finish report,” write “Open laptop,” “Create outline,” “Write intro,” etc. Checking off small steps builds confidence.

Forgive Yourself

In life, it is said that death and taxes are the only things that are certain. Mistakes should also be added to that phrase. It’s not a matter of “if” you make a mistake, but “when” you do, what will you choose to do? Guilt traps you. Forgiveness frees you to try again.

Reward Progress, Not Just Results

Celebrate small wins. Finished a draft? Treat yourself to a smoothie or a walk. Exercised 3 times this week? Go to a movie or buy a new workout shirt. Positive reinforcement helps build habits.

Address the Root Cause

Ask yourself, “Why am I procrastinating this task? Is it out of fear, is it a lack of knowledge, is it too time consuming?” Once you can get to the bottom of it, it’s often easier to face the task, gather the necessary tools and move forward.

Final Thought on How to Stop Procrastinating

In order to stop procrastinating, you must be honest with yourself, manage your emotions and take the smallest steps possible to begin moving forward. Remember Mark Twain’s advice, “Getting ahead starts with getting started.” It’s time to start writing that report, fold the laundry for two minutes, or put on your workout clothes and just head out the door. Step out of the trap of putting things off and just start where you are.

Quote to Ponder

“You don’t have to see the whole staircase, just take the first step.” -Martin Luther King Jr.

Question to Consider

What small action could you take right now that would move you even one percent closer to progress?

References:

• Sirois, F. M., & Pychyl, T. A. (2013). Procrastination and the priority of short-term mood regulation: Consequences for future self. Social and Personality Psychology Compass, 7(2), 115–127.

Click on the links below to learn how to take action now

In his book, Atomic Habits, James Clear teaches how to stop procrastinating by using the 2-Minute Rule. Read all about the 2-Minute Rule on his website.

Mindset Minute Video - Discipline is a Choice: When we want to improve something in our life, TV Host, Ben Lomu, invites us to choose to be disciplined as we work through the hard part and develop habits that become enjoyable.

How to Get Back on Track When We Fall Short - In this article, Noelle shares her Olympic wisdom and some vulnerability as she reflects on how she has fallen short on her goal to run a half marathon. What does it take to get back on track? The tips Noelle shares will help you stick with your goals and overcome any setbacks you might experience.

Lately, I’ve realized I need to start practicing mindfulness more intentionally. I've been incredibly distracted each day. My mind has been everywhere except where it needs to be, and I’m pretty sure it’s leading me to early onset dementia at the ripe old age of 42. I’m forgetting everything because I’m trying to think of everything all at once. 

I’m constantly distracted in conversations, with work tasks, and in daily living. My mind has been bouncing from one thing to the next, causing me to never really be where I am. 

Can you relate to this?

Living on Autopilot: When the Present Moment Slips Away

Yesterday, when one of my kids came in the front door and told me a story that happened in their day, even though I smiled and nodded, all I was thinking about was whether or not I had all the ingredients that I needed to make the recipe for dinner. I can’t even begin to recall the story they shared with me. 

Then, as I drove to the store to grab the extra ingredients, my mind raced through the schedule for the week… again…for the 6th time… to reassure myself that all the kids would make it to their different activities on time. I arrived in the store parking stall without any thought to the directions I had taken to get there. It was as though I was transported to the store in the blink of an eye. 

After mindlessly shopping for a few items, I came home and pulled into my driveway. I stepped out of the car and had a brief conversation with a neighbor. I remember that they commented on our grass, but I’m not sure where the rest of the conversation went from there because my mind trailed off as it remembered that I needed to pick up fertilizer to get rid of those darn dandelions. Then, while they were still talking, I reminded myself that I needed to add “pick up fertilizer” to my calendar, and that I would need to review my calendar again…for the 7th time in that hour. 

The Hidden Cost of a Cluttered Mind

Have you ever driven in your car for 20 miles, and you arrive at your destination and wonder what happened to the last 19 miles? Have you asked someone their name, only to realize you forgot it 30 seconds later? Do you ever find yourself trying to think of what to say next in a conversation and not really paying attention to what the other person is saying? How often do you find yourself constantly in motion but never really getting anything done?

Recognizing the Need for Practicing Mindfulness

When I rested my head on my pillow for bed and thought about my day, I realized that I couldn’t remember anything significant because my mind had been so cluttered. Before I closed my eyes to sleep, I knew I needed to intentionally change and improve my thinking, or else I would continue to stay in this cycle of diversion. 

This is an image that I came across a few years ago that has helped me to understand the importance of mindfulness versus a mind full of clutter.

Recognizing that my mind has been full of distractions has caused me to push the pause button on my to-do list and intentionally focus on being fully present. I want to be here, where I am, at this moment. 

In today’s fast-paced, notification-driven world, our attention is pulled in a dozen directions before we even finish climbing out of bed in the morning. Between social media pings, endless to-do lists, and constant multitasking, it’s no wonder our minds feel like cluttered browser windows with too many tabs open. But fortunately, there’s a powerful antidote to all this noise. Mindfulness is the practice of being fully present in the moment. 

A Real-Life Lesson in Practicing Mindfulness

The Mindful Ice Cream Cone

Let me tell you a quick story about my son’s friend, Liam. On a sunny afternoon, following a soccer game, Traycen and Liam wanted to celebrate the game by stopping at the local ice cream shop. Liam bought a double-scoop ice cream cone with mint chocolate chip on top and cookies and cream underneath. As they walked through the park together, Liam scrolled through his phone, barely noticing the cool sweetness of his treat. Moments later, his top scoop plopped onto the ground beneath his feet.

He looked down, sighed, and said, “I didn’t even get to taste it!”

That moment became a running joke between them, but also a lesson. Liam’s mint chocolate chip mishap showed how often we miss life’s joys because we’re mentally somewhere else. If he’d practiced mindfulness, even for those few bites, he might’ve actually enjoyed it…and saved himself a mess!

Why Practicing Mindfulness Matters More Than Ever

Mindfulness isn’t about clearing your mind or sitting cross-legged for hours. It’s about noticing your breath, your senses, your thoughts, and the world around you. When practiced regularly, mindfulness can improve emotional well-being, reduce anxiety, and sharpen focus. It allows us to be fully present in our conversations with others and strengthen the relationships around us.

As Eckhart Tolle, a spiritual teacher and self-help author wisely stated,

“ Whatever the present moment contains, accept it as if you had chosen it. Always work with it, not against it.”

In other words, we may not eliminate life’s chaos, but we can change how we view and experience it.

The Science Behind It

A2011 study from Harvardfound that mind-wandering accounts for nearly 47% of our waking hours, and that people are less happy when their minds are not in the present moment (Killingsworth & Gilbert, 2010). I’m pretty sure that if I were included in this statistic lately, that percentage would be even higher.

What’s more, regular mindfulness meditation has been shown to increase grey matter density in areas of the brain related to memory, self-awareness, and compassion (Hölzel et al., 2011). In other words, being mindful every day keeps the dementia away.

Simple Ways to Start Practicing Mindfulness

Although there are days when I wish I could retreat to a mountain top to meditate, it’s not necessary. You can practice being mindful wherever you are, and at any time in your day.

Here are a few ways that can help you to be more mindful today.

• Digital Detox Minutes: Put your phone down during meals, while waiting in a line, when you climb into bed, or while you’re going on a walk. Choose the moments of the day when you will be on your digital device, then have the discipline too, put it away.

• Single-tasking: Do one thing at a time, and give it your full attention. When you are in a conversation, actively listen to what the other person is saying. Don’t try to jump ahead in the conversation. Be present. Be grateful for the moment that you have with this person. 

• Mindful Breathing: Take 3 slow, deep breaths before switching tasks. Pay attention to the air entering your lungs, and leaving. Notice your senses. What do you hear? What do you see? What do you feel? 

• Gratitude Check-ins: Notice and appreciate the little things. Be grateful for the warm sunlight, a kind word, the movement of your body, a smile or a flower in bloom.

Conclusion 

Mindfulness isn’t about being perfect, it’s about being present. The next time you’re walking, eating ice cream, conversing or even scrolling, pause and ask: “Am I here right now?”

Because when you start showing up for the little moments, you will realize that you are fully living each day in the present.

“Most humans are never fully present in the now because unconsciously they believe that the next moment must be more important than this one. But then you miss your whole life, which is never not now.” -Eckhart Tolle.

Question to Consider

How often do you find yourself fully present in the moment, without thinking about the past or the future?

References

Killingsworth, M. A., & Gilbert, D. T. (2010).A wandering mind is an unhappy mind. Science, 330(6006), 932.

Hölzel, B. K., et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43.

Click on the links below to learn more about practicing mindfulness

• Simplify Life: Finding Peace in a Hectic World: Feeling overwhelmed by a never-ending to-do list? Discover how to simplify life, find peace in the chaos and reconnect with what matters most.

• Mindset Minute Video - Finding Balance in Life: Comedian James Perry shares a time in his life where he had to slow down and focus on what mattered most.

• Mindset Minute Video - The Power of Positive Thinking: Paralympic Gold Medalist, David Blair, shares how positive affirmations helped him win a gold medal and how they can also help you win in all aspects of your life

Have You Learned How to Simplify Life?

The month of May always seems to be one of the busiest months of the year here in the Pace home. As I look at the full calendar ahead of us, I am already wondering if it's possible to slow down and simplify life.

Our kids are in the thick of it all, which means I am as well. With their ages ranging from 9 to 17, school is about to get out for the summer, we are running from soccer games, to track meets, to musical performances and back again. The house is never quite clean enough, the yard has endless projects that need attention, someone in our family is always in need of a doctor or dentist appointment, and our business “NoellePikusPace.com” is an ever fluctuating and growing process. Being an entrepreneur definitely has its benefits, but oftentimes it’s tough to know when it’s time to clock out and close the computer at the end of the day. It never ends.

The days keep flying by, and although I feel like my “to-do checklists” should be getting smaller, they continue to grow…and grow…….and grow. There simply aren’t enough hours in a day!

One Day, My Life Will be More Simple

My mind starts to wonder, “When I complete my lengthy checklist, I’ll be able to slow down and simplify life. If I could just get caught up, then I’ll be able to do the more important things with my time. There’s so much to do, so maybe if I wake up earlier and go to bed later, I can get it all done! Once the house is clean, the yard is complete, the finances are stable, the kids are settled, my jobs are done and our health is optimal THEN I’ll be ready to strengthen relationships, improve my health and obtain my dreams! Actually, you know what? I know what will solve all my problems. I need a clone.”

Can you relate to this? 

Do you feel the weight of projects, health concerns, tasks, life demands and expectations weighing down on you? Do you imagine that there will come a day in this life when you are completely caught up and there’s nothing left to do, make, build, fix or accomplish?

Finding True Joy

We often think success is about how fast we go, how much we achieve, what programs our kids are involved in and how busy our schedules are. But what really fills our souls are those small, still moments that are interwoven throughout our lives. True joy comes when we simplify life. We can see it in the form of bedtime stories, giggles, quiet walks and cherished friendships. It comes from slowing down, appreciating a breathtaking sunrise, serving a neighbor and gathering for conversations at the dinner table. 

The Parable of Pebbles in the Jar

I love the visualization of this story.

There once was a man who carried a large glass jar with him everywhere he went. Each morning, he would rise before dawn and begin filling it with tiny pebbles. He would add one pebble for every task, chore, or obligation he completed. He was proud of how full the jar became each day and enjoyed the great feeling of accomplishment. Others admired him, calling him diligent, hard-working, and responsible. He even won badges, awards, and medals for his commitment to getting things done.

From the moment he arose to the time he laid his head on his pillow at night, and he stayed busy and added pebbles one by one. He never lingered at the sunrise or paused to listen to the birds. There simply wasn't enough time for such trivial things. He didn’t sit with friends or play with his children, for he feared his jar would not be full enough. “There is no time,” he would say. “The jar must be filled.”

Years passed. 

His back grew bent and his eyes tired, but still he filled the jar, now heavier than ever. 

Leaving Space for Peace and Joy

One autumn day, he saw a child sitting beneath a tree, laughing as leaves danced in the breeze. 

The man asked, “Why do you waste your time? You should be filling your jar!”

The child noticed this man’s jar of old washed up pebbles then softly smiled and replied, “My jar is filled! With moments like these, not pebbles.”

The man looked down at the pebbles in the jar, and for the first time, he noticed something. There was no color, no light, no laughter inside, only lots of little pebbles. It was full, but it was very empty.

From that day on, he began to leave space in the jar for laughter, for rest, for moments and for love. And though the jar never looked as full, his joy was filled and he finally found what he had been searching for all along. By simplifying life, he found peace and joy.

Surviving vs Thriving

When I read this story for the first time, I imagined how heavy of a burden it must’ve been for that man to carry a jar of rocks around each day. It would have caused a lot of stress on his body, and unnecessary weight. It would have taken him extra time to look for pebbles to place in his jar once his tasks were completed. This process would have filled his mind morning, midday, and night. Instead of thriving in life, he was merely surviving.

The story is a great reminder to me to put down my jar of rocks, put down my checklists, evaluate the expectations I have for myself and my kids, hit the reset button, and simplify life. I want to leave space in my schedule that is open to serving a neighbor, visiting with a friend or enjoying a sunset with my husband.

As the great philosopher Confucius once said, “Life is really simple, but we insist on making it complicated.”

There’s real truth in that. In fact, a study published in the Journal of Positive Psychology found that individuals who deliberately simplify their lives by limiting commitments, reducing clutter, and focusing on intrinsic goals like relationships and purpose, report significantly higher levels of well-being, lower stress, and greater life satisfaction.

Choosing What Matters Most

Simplifying life isn’t about giving up, it’s about choosing what matters most.

So if you’re feeling overwhelmed or like you’re sprinting through life, take a breath, slow down and simplify your life. Put aside your checklist… it can wait. Pick some flowers. Look your child in the eyes. Read a book. Laugh. Dance. Breathe. Meditate. Your finish line will still be there!

The real victory in this life isn’t about rushing towards the finish line, it’s about being present for the journey.

Quote to ponder

“Declutter, your mind, your heart, your home. Let go of the heaviness that is weighing you down. Make your life simple, but significant.” -Maria Defillo

Question to consider

When was the last time you visited with an old friend, took your child out to lunch or stopped to watch the sunrise or sunset?

Click on the links below to learn more about simplifying life

• Time Management Tip: Every time I use this time management tip, it takes a weight off my shoulders and allows me to see where I need to place my priorities.

• Mindset Minute Video - Finding Balance in Life: Comedian James Perry shares a time in his life where he had to slow down and focus on what mattered most.

Traycen's Courage to Face His Fears Inspired Me

A couple weeks ago, our 14-year-old boy, Traycen, was asked to share a short message with our church congregation. It would only need to be four or five minutes long. But to a 14-year-old boy, talking for five minutes straight can be near impossible to do. Not to mention public speaking is just one part of his journey in overcoming fear.

A Childhood Full of Fears

As a toddler, Traycen had extreme fear and anxiety about many things that surround us all on a daily basis. He was afraid of elevators, afraid of heights, afraid of large crowds, afraid of dogs (one jumped on him and pinned him down at a park when he was 3). He was also afraid of swimming in water and speaking in front of people. And he was absolutely terrified of swinging on swings at a playground. Overcoming fear was not a one-time event—it became a theme in his young life.

Our Approach to Helping Him Grow Courage

We knew that these fears would be a challenge for us as parents to navigate. We also knew that we needed to figure out how to best help him. What should we do? Should we keep him away from his fears? Should we try to shield and protect him from them? 

After researching a handful of options, we came to a decision that we felt was best for us and him. Ultimately, we decided to support him step by step in overcoming fear. We did this by using small moments to help him grow and prepare for his future. So, one fear at a time, we would actually try to put him in situations where he would need to face fears, learn, grow, and adapt.

In the beginning, it meant that there were many tears shed. They poured like rain as Janson held him tightly in the elevator to show Traycen that it would be okay. I remember trying countless times to help him pet an animal before he would actually consider it. Months later, I held his hand with my own, and together we pet a nice dog next door so he knew that he could be safe around animals. 

Overcoming Fear Through Tears

Helping him navigate his anxiety took courage on our part too. It meant that we would push him out into the water with his life jacket on, while staying an arms-length away from him. Through the screaming and the tears, he would splash in the water, desperately trying to make it back to us. As a parent, it was extremely difficult not to pull him out immediately and tell him he didn’t have to do it. But we persisted because we knew these were challenges he could overcome.

Each of these moments became small but powerful steps in overcoming fear.

The first time we pushed him away in the water, it was only for 5 or 10 seconds. Eventually, after a handful of days of swimming, 5 or 10 seconds turned into 30 seconds. Then 60 seconds turned into 5 minutes or more.

Little by little, situation after situation, his anxiety diminished. Now his courage and confidence is in full view all these years later.

The Day He Took the Mic

I asked him if he’d like some help planning his talk for the congregation. He told me he wanted to do it by himself. (I’m not gonna lie, I was a little proud and pretty nervous by this response.)

On Sunday, when his name was announced from the pulpit to come share his message, he stood with confidence, walked up to the microphone and began to speak. 

Knowing how far he’s come in overcoming fear, watching him step up to the podium—still pushing past fears that I know were swirling around inside of him—was enough to bring tears to my eyes. He is choosing each day to have courage in this world of challenges. 

Traycen spoke of the peace and strength that comes to us as we put in the hard work and effort to prepare for our future. He shared some of the challenges that we face each day and how taking time for self improvement will help us to have the best outcomes. Then, he concluded by saying that he knows that the challenges we face in our lives will only help to prepare us to be the best version of ourselves possible…if we face those challenges with faith and courage. 

He sat down in his chair in the front of the room, looked at me and smiled. Then let out a huge sigh of relief. 

What My Son Taught Me

I have many fears and stresses that swirl around in my mind as a parent, a small business owner, a daughter of aging parents, a speaker, a citizen in my community, and in many other areas of life. Many times these fears keep me from taking any action at all.

But Traycen reminded me that the only way we can improve is to take action, have courage, have faith, and to keep moving forward. Like Traycen, I’m learning that overcoming fear starts with taking the first step. What I choose to think and do today, will help to prepare me for whatever comes tomorrow. 

Final Thought

Stay positive and be hopeful about the future, and then, when you have courage to do hard things, at the end of the day you can look back at your accomplishment, take a breath, smile, and feel the peace that comes from overcoming fear.

Quote to Ponder

“What would life be if we had no courage to attempt anything?” -Vincent van Gogh

Question to consider

What new opportunities could open up for me if I could overcome this fear?

Click on the links below to learn more About Overcoming Fear and Growing Confidence

Shifting Gears in Life: Read how Noelle faced her fear of mountain biking while riding a trail with her son.

Mindset Minute Video - Face Your Fears:Watch actor Charan Prabhakaras he shares an entertaining story from his younger years where he summoned the courage to face his fears just in time to save himself from a nighttime intruder.

Quote:

“The best way to find yourself is to lose yourself in the service of others.” — Mahatma Gandhi

Question:

If I keep doing what I’m doing today, will I be the person I want to be by the end of the year?

Thought:

Recently, while traveling to San Diego, California, I decided to do an experiment and during my experiment, I discovered how service shapes personal growth in ways I never expected. I decided to look for the struggles around me. I wanted to see how the challenges throughout my day shaped my thoughts. I thought for sure that I would see how hard life really is, notice how many problems can accumulate in a day and go to bed that night with thoughts of sadness and despair. 

However, instead of finding obstacles, sadness and suffering, I found myself in many situations able to serve those around me. I realized that while I might not be able to do much, I could do whatever I could to help someone else. This little experiment of focusing on the difficulties around me, gave me an opportunity to make intentional decisions. Wherever I was, I could choose to watch struggles from a distance and walk away and think, “ I’m glad I dodged that bullet!” Or,  I could choose to step in, lend a hand and lighten someone’s load.

Experiments of Small Acts of Service

At the airport, a frenzied mother struggled to push a stroller, comfort a crying child, and carry multiple bags through the terminal. I offered a helping hand and, with a sigh of relief, she gratefully accepted. 

Sometimes all we need to do is offer a lending hand.

The Uber driver sat silently as he drove me to my destination. Although I enjoyed the silence and the ability to gather my thoughts for an upcoming speech, I could see that something was on his mind. I asked him how his day was going. The single question sparked an in-depth conversation that lasted the duration of the 45-minute drive to the hotel. He shared how he was far away from his family, trying to make money, so that they could come to where he was. He was alone in this big city. As we pulled up to the front of the hotel, he glanced into his rearview mirror where his gaze met mine. “Thank you”, he said, with a smile and a glint of tears in his eyes. I asked him why he was thanking me. “Today is my birthday, and this was an unexpected gift.” Tears began to fill in my eyes. I stepped out of the car. He opened the trunk and handed me my suitcase and drove away. This Uber drivers gratitude reminded me how small acts of service shape our personal growth and connection with others.

Sometimes all that we need to do is ask a simple question.

Acts of Service Require Action

I had a few hours before my speech would begin so I thought it would be nice to go for a run along the coast. I dropped my bags off in my hotel room, changed my clothes, and headed out the door. After running for about 20 minutes, and being captivated by the crashing waves on the sandy beach off of the cliffs about 100 feet below, I noticed something in the water. It appeared to be someone on a WaveRunner with a bucket in the water next to them. They were so far away that I couldn’t see clearly. I thought nothing of it and continued to run. 

A few minutes later, I glanced back into the water. I noticed the same person on a WaveRunner, only now I could see that it wasn’t a bucket in the water, but another WaveRunner that had tipped over and another individual was trying to drag it to shore! They were desperately struggling against the waves. Not knowing what I could do or how I could help, I looked around to see if someone would go down to the empty beach below and bring relief to these people. Instead, I saw crowds of people, stopping, pointing and discussing with others the scene that was taking place in front of them. They were pulling out their cameras, but no one was taking action. 

Like a scene from a movie, I could see the swimmers were struggling to make it to shore. I hadn’t brought my phone with me on my run, so I couldn’t call for help and I could see that no one was attempting to take action. A few moments earlier I had seen a narrow path close by that led down to the beach. I ran towards it and made my way down the steep rocky terrain to these struggling individuals. I took off my shoes and socks and sprinted into the water. A woman was on the WaveRunner and had made it to a point where she could possibly touch the ground. The waves were crashing into her with extreme force and the weight of the WaveRunner was making it a very dangerous situation. 

Together, we pulled the WaveRunner onto the beach. The waves were literally breaking the small watercraft apart piece by piece. This woman emotionally told me how they both ran out of gas and her husband was struggling to pull the other WaveRunner to shore. 

We both ran back into the ocean to help him flip the WaveRunner back over and pull it onto shore. The man literally crawled onto the beach and collapsed from exhaustion and his wife attended to him. 

I looked up that hundred foot cliff and saw crowds of people looking and filming but doing nothing. Someone yelled down asking if they were OK. I yelled back that I didn’t have my phone and someone should call 911. Within minutes, the street was filled with firetrucks, paramedics and police officers. I think they actually brought in search and rescue as well. 

Once the couple was in good hands, I hiked my way back up that cliff and made it to my room just in time to head to my speech. 

Sometimes all that we need to do is take immediate action.

Listening Strengthens Personal Connections

Following my speech a woman came up to me with tears in her eyes, telling me a tragic story about her son and the struggles he’s faced in his life. In that moment, all I could do was open my arms and embrace her as she cried. Her struggle is deep. 

Sometimes the best thing we can do is simply listen.

This experiment was filled with struggles, obstacles, and challenges. There were many more stories that I could share with you from this day alone, but here’s what I learned:

Your focus determines your destination.

If you are focused on the struggles in your own life, it’s very hard to serve and bless the lives of others. But when we look for opportunities to serve, our personal struggles tend to work themselves out. This experiment revealed the profound truth that service shapes our personal growth by helping us rise above our own challenges.