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30 seconds of your time

30 seconds of your time

30 SECONDS of your time


Try saying that more than 5 times.

It took me less than 30 seconds of my time to say those famous words from Mary Poppins.

In the grand scheme of things, 30 seconds doesn’t seem like a substantial amount of time, but a lot can happen in half a minute.

You may be lost in thought – what exactly is the 30 second rule?

Today I will have the pleasure of enlightening you about how 30 seconds can really be treasured, and how the rule can save you from embarrassing moments or even far more better – make you more productive!

Here I was timing 30 seconds on my phone, pondering – when did 30 seconds really mean something substantial to me?

There I was Sunday Morning standing in front of my bathroom mirror, with absolute mixed feelings – from anxious to excitement – as I knew that EVERYTHING and I mean EVERYTHING was about to change with a pregnancy test in my hand – and if you didn’t know already – it takes 30 seconds to reveal the results! Yes – it was positive! And yes – everything did change!

Aha Training & Development Time Managment

I am curious – what would 30 seconds mean to you?

  • 30 Seconds swimming in an Olympic race would mean something to Michael Phelps
  • A recovering alcoholic sitting in front of his favourite stiff drink deciding whether or not to quench his thirst – 30 seconds could change his journey.
  • A chef frying up a steak to perfection – 30 seconds would determine if the customer returns or not
  • A victim lying on the ground in an accident scene while paramedics perform CPR – 30 seconds could be life or death

Ladies and gentlemen – I ask you the question again – what does 30 seconds mean to you?

If you really think about it, you will probably be able to identify the numerous times during the day when you have 30 sec to spare, for instance:

  • Waiting for an elevator
  • Waiting in a grocery line
  • Or even waiting for someone to answer your call!

After extensive research, I would like to inform you that 30 sec is enough time for you to accomplish some productive and beneficial things, you just need to learn to use those 30 seconds on something positive for yourself.

Here are 5 tips to beneficially use 30 seconds to your advantage:

  1. Micro-meditate: Taking even just a tiny bit of time out of a hectic day to close your eyes and take a few deep breaths can really help you clear your head and overcome stress and anxiety.
  2. Stretch: You’ve got to stay flexible, and 30 seconds is pretty much the perfect amount of time to hold any given stretch. It feels great and it can be relaxing. And the more you do it, the more flexible you’ll become.
  3. Boost your confidence and mood with an affirmation or inspirational quote
  4. Set a tiny goal: It takes more than 30 seconds to achieve most goals, but it doesn’t take very long to set them, whether it’s a goal for the day, week, month, year or life.
  5. Stay hydrated: Your brain is approximately 75% water, and it’s the first place in the body to lose water. Your brain needs water to think clearly. Drink a glass of water.

Time is your most precious gift because you only have a set amount of it, your time is your life.

30 seconds was nothing, and now it is everything.

Increasing Mindfulness with Gratitude

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Aha Training & Development Free Tools & Exercises to increasing Mindfulness

Increasing Mindfulness with Gratitude

Do you have gratitude for life? I needed to share this, I think we need to hear it! Sometimes we don’t realize what a wonderful life we have, we tend to focus on the bad points and worry about things that are out of our control!

Two weeks ago I attended a funeral of a two year old toddler that drowned in the complex pool, this shattered my heart especially because I am a mom of a two year old girl Azalea Belle. I cried for so long, hardly being able to breathe only to realize: I get to go home and hug my girl, play with her and hear her laugh again – unlike this mom mourning the loss of her child.

You think you having a bad day? You think the world is out to get you? Think again!

We all go through struggles and trials that get us down, you feel you can’t get out and that the world is sucking you in!

I am here to tell you – that it’s okay! We all go through it! The best tool you can use is GRATITUDE! Trust me!

What is Gratitude?

Gratitude refers to that in our life for which we are grateful. This feeling of gratefulness can be extended to some source, and for religiously minded people this is often the case. However, you don’t have to be religious to feel gratitude. The importance in this sense is more on how you feel, and how you are oriented than identifying the source of that gratitude. When we consistently focus on what is going well in our lives it keeps our outlook positive and fosters the high performance emotion of optimism.

Dont Worry - Bob Marley Quote

Gratitude Journal

Oprah Winfrey once noted that the single most important thing she’s ever done was to write five things that she’s grateful for in a journal at the beginning of each day. And the science backs her up. Psychologists from the universities of California and Miami performed an experiment in 2003 that found that keeping a daily journal of what you’re grateful for can increase your own sense of well being throughout your life. This is a simple step that takes only a couple of minutes each day, but the effect is cumulative. It also doesn’t matter how big or small the thing is when you make your list. Being grateful for a cup of coffee is just as significant as being grateful for your recovery from an illness because the important step here is to orient yourself to the things in your life for which you are happy.

An Exercise in Mindfulness and Gratitude

In addition to keeping a daily gratitude journal, there are other ways to cultivate an “attitude of gratitude.” Here are steps for a simple exercise in gratitude that also incorporate the concept of mindfulness:

  • Think of something for which you are NOT grateful.
  • Once you have this thing that you are unhappy about in mind, be it a situation, person, place, or something else; now begin to focus on aspects of it that are good. If this is a person with whom you are unhappy, you can focus on traits about that person that you do like, traits that you are grateful for. If this is a situation, focus on the elements in that situation with which you are happy.
  • When you have other areas in your life for which you are unhappy, try applying the previous two steps towards that situation.
  • Try this exercise daily in addition to keeping a gratitude journal.

If you feel these tools do not work – then chat to me! Sometimes a little outside perspective can help!

Please share this to others! Help them in their journey and share a little love! You never know – it may change a life – a family – a community!


*Enquire about our workshop – Increasing Mindfulness*

Increasing Mindfulness with Gratitude
4 Reasons why You need a Life Coach

4 Reasons why You need a Life Coach

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Aha Training & Development 4-Reasons-You-Need-a-Life-Coach

4 Reasons why You need a Life Coach

Why You Need a Life Coach?

Many people often mistake a life coach for a mental health professional, such as a psychiatrist or a therapist. This misconception often leads people to believe they do not need a life coach since they feel as though nothing is wrong with their mental health. However, a life coach is designed to help improve a person’s professional and personal life by working with them to achieve their goals.

Difficulty Making Life Decisions

Life coaching is about encouraging and empowering the client in their personal and professional life. One of the biggest problems many people face is a difficulty to make life decisions. Some maybe minor, such as deciding to join a gym or repaint your house, while other decisions can be major, such as a decision to start a business or change careers. People have different reasons for being afraid to make decisions, whether they are scared the decision will be the wrong one or that they may let themselves or someone else down with whatever they choose. While life coaches are not intended to make the decisions for the client, they are meant to guide the client and inform them about their choices and the pros and cons of their decisions – which enable the client to work toward making their own choices.

Prioritizing Projects and Timelines

Life coaches can be a great tool in many areas, especially for getting assistance with organizing and prioritizing a client’s projects and deadlines. For some clients, they are unable to organize and prioritize the different aspects of their life, including work and personal business. When they cannot get these affairs in order, deadlines and timelines are often missed or projects are forgotten altogether. A life coach can help the client take a look at everything happening in their lives and determine what is most important to accomplish and what they want to work in or out of their schedules. It also helps the client to feel less overwhelmed with their schedule and feel more empowered to tackle what they need to get done in their own time frame.

Urgent Situations

Every person will come across some form of urgent or high risk situation in their life. For some people, they need help finding out how to cope with these situations and how to overcome them. These types of situations can cause a large amount of anxiety and can put a lot of pressure on a purpose – which usually makes them shut down and avoid facing the problem. For a life coach, the goal is to help the client focus on the problem at hand and make them realize the options they have at their disposal – but can very quickly use. The focus goes back to making key decisions and prioritizing different aspects. A life coach can help the client recognize an urgent or high risk situation while giving them the tools to address the situation and remain calm while working through them.

Lack of Balance

It is important to have a healthy balance between our professional and personal lives – one area should never overpower the other. But, with many people, finding the right balance that works for them is the hard part. Some people find they spend too much time in this personal life and ‘blow off’ their work responsibilities. Others are just the opposite in that they spend too much time at work and forget to pay attention to their personal lives outside of the office. Life coaches know this is generally defined as a life balance – a balance between major aspects in our lives. When client feel their life balance is outweighed by one area or another, they seek help from a life coach for ways to make things more even. A life coach can use a variety of tools to help the client create organization in their life and ultimately create a plan of action to help them sort out their own life balance and what works best for them.


Hire Taryn-lee Kearney as your life or business coach