In the days and months leading into the Olympic Games in Sochi, Russia, I began to feel something unexpected.

I felt emptiness.

Not because I lacked drive or excitement, but because I could see what was coming. For 15 years, I had lived with total clarity. Every decision, every early morning, every sacrifice was fueled by a singular goal. I knew exactly what I wanted and exactly what it would take to get there. But as the Games approached, I realized that once they were over… there would be a blank slate.

No plan. No next steps. No challenge.

And that scared me.

It’s funny how the thing you’ve looked forward to your entire life, the pinnacle of your passion, can leave you wondering what comes next. I knew I couldn’t sit still and wait for the next challenge to find me, I had to create it.

Challenge Yourself: How I Found Purpose After the Olympics

Two weeks before the opening ceremonies, I decided to make a post-Olympic bucket list. It wasn’t about chasing adrenaline or checking off wild adventures, (though I wouldn’t rule that out either), but it was about intentionally finding ways to keep growing. I wrote down things I’d always wanted to try but never made time for like learning to play the guitar, reading 50 books in a year, writing a book, speaking on stages, juggling and learning to speak Spanish. These goals became lifelines to new hope, direction, and passions in my life.

Don’t Wait for the Next Goal—Challenge Yourself to Grow

John Maxwell once said, “Growth is the only guarantee that tomorrow is going to get better.” 

That quote hit home, because I had experienced the truth of it. We don’t find lasting fulfillment by standing still. We find it when we’re stretched, learning, progressing and (especially) when we’re uncomfortable.

There’s also research to back this up. A study published in the Harvard Business Review found that “the single most important factor in boosting motivation is making progress in meaningful work.” Progress, not perfection or applause, is what fuels joy. When the external challenges fade, the internal ones become everything.

That bucket list has continued to expand each year and it has helped me rediscover the thrill of growth. It continues to give me new energy, fresh purpose, and a reason to keep reaching. I have realized that success isn’t a destination but it’s a mindset, and it has to be renewed constantly. 

So if you find yourself in a season without a clear challenge, don’t wait for one to appear. Create your own. Push your limits. Try something that makes your heart race a little. When life doesn’t challenge you, challenge yourself.

That’s how we keep becoming.

Quote to Ponder

“You are never too old to set another goal or to dream a new dream.” -C.S. Lewis

Question to Consider

Do I currently have a clear goal or direction I’m working toward? If not, what’s one thing I could pursue that would bring purpose to my day?

More Tools to Make Challenging Yourself a Little Easier

Think Ahead in Sports and Business: In this article, discover how the Olympic sport of skeleton teaches athletes and entrepreneurs alike the power of thinking ahead.

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Success is Not Final: Success isn't a finish line—it's a launchpad. Learn how mindset, discipline, and purpose turn one win into a lifetime of growth.

Creating new habits sounds exciting at first, until real life steps in. One day, your schedule gets thrown off, the rhythm you’ve worked hard to build is disrupted, and suddenly you’re standing at a crossroads. Do you take the detour and give yourself a break? Or do you find a way to stay on the path, even if it looks a little different for a while?

How a Forgotten Book Taught Me the Power of Consistency

Recently, our family went on a vacation. It was a chance to unplug, unwind, and build memories together. When we arrived and began to unpack, I realized that I had forgotten to bring a book that I’ve been reading each night. Over the past few weeks I’ve been working hard on a personal goal of putting my digital devices aside at night and picking up a book instead. This one small shift has made a big impact for me. I’ve noticed that reading before bed helps me fall asleep faster and it is helping me to wake up feeling more rested. It’s a habit I’ve been proud of building, but that commitment was tested on this trip.

When I realized that my book was missing from my bag, and still sitting on my nightstand at home, I knew my nightly routine would be thrown off. At first, I was tempted to shrug it off and say, “Oh well, it’s a vacation anyway. I can take a break from my habits too.” But deep down, I knew this was one of those moments that mattered.

Building Habits That Stick: Even on Vacation

That’s when I noticed something. My nine-year-olds had brought a few books with them! They were stuffed in their crowded backpacks and ready for the trip. (I could definitely write a whole article about the importance of being prepared, and how my twin boys taught me a good lesson, but we’ll stick to the principle of consistency for this one.) They were way more prepared than I was! 

So, instead of skipping my reading altogether, and turning into my old habit of grabbing my phone and scrolling before bed, I asked if I could borrow one of theirs. With wide smiles on their faces, they excitedly agreed. 

For the rest of the trip, I read their books each night before bed. It obviously wasn’t what I had planned, but I was proud of myself for sticking with the habit. I was staying consistent in a small way. And honestly, it turned out to be a fun little twist. I got to see what they were reading and even had a few good laughs along the way.

Consistency Isn’t Perfection—It’s Persistence in Small Moments

This experience reminded me that consistency doesn’t require perfection, it simply requires persistence. Even when things aren’t ideal, doing something that aligns with your desired habits and goals keeps the momentum alive.

Research from James Clear, author of Atomic Habits, supports this idea. He explains, “You do not rise to the level of your goals. You fall to the level of your systems.” And systems are built through repetition, not just dramatic effort or perfect circumstances. The more consistently you repeat a behavior, the more it becomes part of your identity. Missing one day doesn’t break a habit, but the decisions you make in moments of disruption are the ones that shape who you’re becoming.

When Life Disrupts Your Routine, Stay Consistent in Small Ways

No matter what goal you’re working toward, whether it’s improving sleep, building strength, growing a business, or deepening your faith, consistency is the bridge between where you are and where you want to be. It’s not about doing it perfectly every time. It’s about showing up, even when it’s inconvenient, even when your plan gets thrown off, even when all you’ve got is a kid’s chapter book and a flashlight while on a vacation.

Because it’s in those small, quiet decisions that real change is made. And those are the moments that matter most.

Quote to Ponder

“Don’t judge each day by the harvest you reap but by the seeds that you plant.” -Robert Louis Stevenson

Question to Consider

Do I hold an “all or nothing” mindset when it comes to habits, or am I willing to adapt and stay consistent in small ways?

Consistency Doesn’t Have to Be Perfect - Tips on How to Stick With Your New Habits

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.

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.

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.

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

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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.

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

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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

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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.

After 15 years of striving toward the Olympic Games, I discovered that certain self-improvement strategies didn’t just make me a better athlete—they made me a better wife, mother, business owner, and friend.

As I have taken time to reflect back on these lessons, I have come to realize that many of these lessons have grown to become beneficial habits in my life today. They help me to find balance and allow me to continue to learn and grow. I wish I could say that I have learned everything that I need to learn from these lessons, but I haven’t. I will keep learning and relearning these lessons throughout my life.

Self-improvement is not a destination, it’s a lifelong journey. It’s the conscious effort to grow, learn, and become a better version of ourselves every day. These practical, proven habits can help anyone build a more balanced and fulfilling life.

Although I could share hundreds of lessons and strategies with you in this article, I think I’ll save the majority of them for another time. I have narrowed the list down and decided to share my favorite top 10 strategies to self-improvement with you. These are rooted in daily habits, mindset shifts, and personal discipline, and they offer a well-rounded roadmap to elevate different aspects of life. Applying even a couple of these can lead to meaningful transformation. So as you read these, if there is one that stands out to you, commit to implementing it into your life this week. I promise, you won’t regret it.

1. Read Daily

Reading sharpens the mind, improves vocabulary, and expands knowledge. Whether it’s fiction, non-fiction, or articles (like this one that you are reading!), daily reading helps foster focus and intellectual growth. Studies show that reading can increase brain connectivity and empathy. (Mar et al., 2006). Take time to read each day.

2.Exercise Regularly

Physical activity isn’t just for fitness. It enhances mood, reduces stress, and boosts mental clarity. Exercise releases endorphins, which improve your emotional well-being, and supports long-term brain health. You get to define what “regular exercise” means to you. For some people, this means they want to exercise every day. For others, it might be much less. The key is to be consistent with your exercise routine.

3.Set Clear Goals

Goals give our lives structure and direction. Writing down short and long-term objectives provides motivation and helps us track progress. According to research from the Dominican University of California, people who write down their goals are nearly twice as likely to achieve them. What is a goal that you have? Write it down, then break it down into small steps. Set a deadline and get to work.

4. Practice Mindfulness or Meditation

Mindfulness enhances emotional regulation and reduces stress by encouraging us to be fully present in the moment. Even 10 minutes of meditation daily can rewire the brain for better focus. For tips on how to be more present in your life, check out my article,“Practicing Mindfulness in a Distracting World.” 

5. Learn a New Skill

This is one of my favorite self-improvement strategies and really helped me to move forward when my Olympic journey came to an end. Continuous learning strengthens cognitive function and broadens our opportunities. It allows us to be hopeful about the future and see the best in what lies ahead. Whether it’s a language, juggling, coding, or public speaking, new skills not only keep the brain agile but also build confidence, resilience and adaptability. The world is full of possibilities. Create your bucket list today! 

6. Reflect Daily

Reflection encourages self-awareness and helps identify areas for growth. Journaling or mentally reviewing your day promotes consistent self-correction. Here are three questions that I asked myself every night throughout my journey to the Olympic Games, and they changed my entire trajectory: 

1. What went well today?

2. What didn’t go so well today?

3. How will I choose to improve tomorrow?

7. Improve Communication

Strong communication skills, especially active listening, enhance both personal and professional relationships. This area drastically improves as we focus on being mindful in our conversations with others. Are you fully present when someone is talking to you, or do you find yourself distracted? Do your emotions get the best of you when you don’t see eye to eye with someone else? Oftentimes, it’s best to set our emotions aside when conflicts arise and listen to every point of view.

8. Wake Up Earlier

An early start often means a more intentional and less rushed day. Morning routines allow us to have moments of quiet focus, meditation, exercise, planning, and setting the tone for a productive day. As Richard Whatley states, “Lose an hour in the morning, and you will be all day hunting for it.”

9. Declutter Your Environment

A tidy space can lead to a clear mind. Research has shown that physical clutter can negatively impact focus and increase stress levels, while a clean environment can enhance productivity and peace of mind. If your nightstand is piled high with a variety of items, it’s time to clean it off. If your office desk is filled with stacks of papers, books, and things that you will “get around to”, then it’s time to declutter your space and make room for productivity.

10. Surround Yourself with Positive People

The people around you influence your mindset, habits, and aspirations. Being in a supportive and uplifting social circle will allow you to stay motivated and resilient through the good and the bad. Take time to recognize the relationships in your life and notice whether they are lifting you up or pulling you down. Intentionally draw closer to those who make you want to be better, and intentionally remove yourself from relationships that are destructive and toxic.

Take The First Step to Improvement Today

If one of these self-improvement strategies stood out to you, decide now to improve in that area and become better today than you were yesterday. As the philosopher Aristotle wisely noted, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” I truly believe this. I believe that you can become whoever you want to become, but it does take discipline and action.

These ten strategies to self improvement are not just self-help tips, they are science-backed strategies that, when practiced consistently, can bring about lasting change in every area of life. Begin with one, and build from there. I promise, your future self will thank you!

Quote to Ponder

Question to Consider

If your future self could thank you for one change you made today, what would it be?

Reference

Mar, R. A., Oatley, K., Hirsh, J., dela Paz, J., & Peterson, J. B. (2006). Bookworms versus nerds:Exposure to fiction versus non-fiction, divergent associations with social ability, and the simulation of fictional social worlds. Journal of Research in Personality, 40(5), 694–712. https://doi.org/10.1016/j.jrp.2005.08.002

Click on the links below to learn more self-improvement strategies

• 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.

• Mindset Minute Video - 1% Better:Miss Salem, Emily Weber, encourages us to make small goals that will help us be 1% better each day, and eventually we will be able to accomplish whatever we set our mind to.

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