Evidence-based insights to improve our personal & professional lives based on the

4 Cornerstones: Move - Fuel - Rest - Connect.

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Composing the Story of Our Life

Listen intently to the words your friend, partner, child or others select when willing to go beyond surface level conversation. In doing so, you're likely to garner access to a treasure-trove of insights, oftentimes those of which even they are not aware. The way in which we describe ourselves ("I'm such an idiot"), others ("she couldn't care less"), and challenges we face ("I'm hung") carry significant, even if unrealized, weight. Situational assessments ("I wish I could find a role like I had back in 2010") may be referencing the past, but they're often a better indicator of our future.

Likewise, default use of words such as "just" ("I'm just a manager," or "I just run a few miles/week") degrade our efforts and opportunities. Similarly, the use of "got to”" vs. "get to" removes our available autonomy and extremes such as "never" or "always" are never accurate and always send us down the wrong path 😉.  

I'm consistently stunned by the clues a coaching client or friend provides, not via "what" they say, but rather the way in which they say it (both words and tone). Rarely, if ever, is the true issue identified in the descriptor chosen. Instead, it's hiding in the shadows of what is being said. The words we choose truly determine the lives we live!

However, based on insights from brain researcher Dr. Lisa Feldman Barrett in her book "How Emotions Are Made," the opportunity available in our wording goes even deeper. She notes the greater our emotional granularity, the greater our emotional intelligence and the ensuing benefits to our health (and resultant outcomes).

What is emotional granularity? It is the ability to accurately identify our emotion beyond the generic happy/sad/mad. Rather than settling on "happy" we may instead identify the feeling as being ecstatic or blissful or inspired. See the difference? Feel the difference? The more precise our wording, the less cognitive effort is required and the more accurately the body can respond with appropriate levels of cortisol, adrenaline, heart rate, blood pressure, focus and more.

How do we improve our emotional granularity? Engage in new experiences, reflect through journaling, learn new words, try on new perspectives like we try on new clothes, and stop settling for generic word choices. Our futures are composed through the words we consistently embrace. Is today the day we begin composing a story worth reading?  

Access prior columns on the CC360 Blog here.

CATALYST CORNERSTONES Feature of the Week: REST

Do humans need to hibernate, too? A survey by the American Academy of Sleep Medicine found that 34% of adults sleep more during winter, compared to just 10% who sleep less than usual. 

Recent studies suggest humans, like animals, do experience seasonal variations in sleep.

This study, involving 188 patients, revealed that participants slept about one hour longer in winter compared to summer and experienced an extra 30 minutes of REM sleep.

This additional REM sleep, may be attributed to the body's response to reduced sunlight, which influences the production of melatonin, a hormone regulating sleep-wake cycles. 

Experts suggest this increased need for sleep may also be due to "social jet lag" resulting from late nights and social activities in the summer, leading to an increased need for the body to overcompensate with more sleep.

BONUS Resource of the Week:

Real, Unscripted, Live Coaching Session with an NBHWC Board-Certified Coach

(latest Catalyst 360 Podcast)

What's the difference between someone who might call themselves a coach and being coached by an experienced, National Board Certified Health & Wellness Coach (NBC-HWC)?

While we can spend hours explaining it, the single best way to understand is to experience it in person and the second best way is to listen in on a real, live, unscripted coaching session. 

That is exactly what you'll tap into in this episode, as Brian Allen, a nationally board certified coach for Catalyst Coaching 360, will be coaching Suzy Lewis, as she generously allows us a very real, raw, uncensored look into her life and what she's working on now.

After the coaching session we'll transition into an incredibly insightful debrief, as they discuss some of the things happening behind the scenes while the coaching was taking place.

Access the direct episode link here.

-Suzanna & Brad*



*Who are Suzanna & Brad? Co-founders (2007) of Catalyst Coaching 360 and the Catalyst Coaching Institute. Married 32 years, forever curious (7 college degrees between them & always exploring). Loving on 3 adult (& married!) kids, their Aussie pup Sky & granddaughter Mayzie while trying to make a positive difference in a world that doesn't always make sense from the Catalyst Ranch in Ft. Collins, CO.

Be A Catalyst! Hoodies, T-shirts & more (100% of the profits go to charity) Want to share the "Be A Catalyst!" mission with the world? You can now access a range of shirts, hoodies, stickers, coffee cups & more in various styles & colors here.