Tag: Mindset

Mindset, Self-development

Why Are You Wasting Time and Energy  Dealing With The Same Problems Again and Again? Break The Cycle With this Essential Problem Solving Strategy!

Cassandra Troughton

Are you struggling with the same recurring problems in your life?

Tired of wasting time, coming back to the same issue again and again…?

Are you the type of person who deals with issues as they come up?

You like bandaid solutions. You put out fires with a quick fix. And you continue on with your day.

The thing is, you can’t bandage a wound that needs stitches…

Eventually, the issue comes back.

You end up wasting more time and more energy on the same task.

Over and over again…

Quick fixes end up being more time consuming.

Is this really the best use of your time?

Well, what if I told you that you can solve a problem once,
Without the chance of it reoccurring?

It’s possible if we can understand the value and adopt the concept of…

“Upstream.”

You might be wondering… “Does it involve swimming…? Because I am not a fish…”

It’s nothing like that at all!

So What Is Upstreaming?

Upstreaming is a concept I learned about in the book ‘Upstream: The Quest to Solving Problems Before They Happen’ by Dan Health.

The author, Mr. Health, explains how we, as humans, have become reactive to problems that come up in our lives. We often get stuck in this cycle of response.

Problem comes up… We respond.

Problem comes up a second time… We respond again.

What we don’t normally do is think about how we can prevent that problem from taking place again.

Look For Patterns

It’s up to us to analyze these patterns of problems in our own lives. As small or big as they may be.

It doesn’t matter the size of the problem. What matters is that you become aware of the problem…

Once you are aware, you can ask yourself this essential question:

“How can I upstream this?”

Or, “What can I do to prevent this problem from returning?”

This question makes all the difference.

You go from responding to problems…

… To preventing them!

Which means you’ll gain back time to focus your energy on other areas of your life!

Don’t waste time and energy solving the same issue time and time again..

Think ‘Upstream!’

With love,

Miss T.

Health / Wellness, Mental health, Mindfulness, Mindset, Self-care

Habits that can Make you or Break you: How to Make your Subconscious Mind Work for you

Cassandra Troughton

“Whatever we plant in our subconscious mind and nourish with repetition and emotion will one day become a reality…”

– Earl Nightingale

It’s true.

The habits we chose to nourish our soul with each day are the ones that end up governing our lives…

Like caring for flowers in a garden, we can give our minds the nourishment they need for us to bloom.

If left unattended, our flowering minds begin to wilt…

How can we Harness the Power of the Subconscious?

Maybe you’ve noticed you have the ability to do some things without thinking much about them.

Have you ever found yourself lost in thought while driving to work… And when you arrive, you don’t remember how you got there…?

A little scary… But that’s your subconscious mind at work!

We don’t have to put a conscious effort into some things, like driving to work, because already we’ve engrained these patterns into our brain through daily repetition and practice.

It’s like running on autopilot.

We do many things on the daily where our subconscious mind takes over.

If We Aren’t Careful, Our Subconscious Mind Can Work Against Us…

If we are building patterns of negative habits like:

  • Constant Complaining
  • Negative Self-Talk
  • Unwillingness to try/learn new things (stubbornness)

These types of habits work against us.

They don’t allow room for growth or change.

And they affect our health and well-being – and not in a good way…

So, How Do We Make Our Subconscious Mind Work For Us?

We harness the power of our subconscious mind by building in positive daily habits.

Habits like:

  • Practicing Gratitude
  • Positive Morning Routine
  • Stretching our Minds with Reading and Writing
  • Being open to New Things and Ideas

I Used to Hate the Saying:

“Fake it till you make it.”

But now, I embrace it.

Because our subconscious mind works in exactly this way.

We may not always feel grateful, or happy, or like putting in an effort…

But by making it a daily habit to ‘fake it’, overtime, your mind will start believing it…

And all of those positive habits… will be switched on autopilot!

And THOSE are the habits that will get you somewhere.

Those are the habits we need for growth and happiness. 

With love,

Miss T.

Compassion, Mindfulness, Mindset

How To Make Lasting Changes In The World : Advice from Mahatma Gandhi & Leo Tolstoy

Cassandra Troughton

“Everyone thinks of changing the world, but no one thinks of changing himself.”

-Leo Tolstoy

Humans have this desire to change the world.

To make a difference. To have an impact. To leave a legacy.

It is human nature.

We Think BIG!

Make plans on a grand scale.

We see all the suffering and devastation in the world and we look to outer sources to solve those problems.

We think the answer lies outside of ourselves.

But, What If The Answer Lies Within?

What if we can take the steps to change our inner world in order to make improvements in our outer world?

The Inner World is a Reflection of our Outer World.

The world is a mirror.

It reflects back to you what you put out to it.

Consider the kind of energy you carry around on a daily basis.

The energy of your emotions, your thoughts and your feelings…

Energy is Everywhere.

Whether we see it or not.

Our personal energy has the capacity to influence those around us.

It influences individual energies.

And it influences global energy.

Change Your Vibration To Change The World!

Look within.

What kind of energy do you carry?

Is it world-changing energy?

Is it the kind of energy you hope to see in others?

If it is, you’re on the right path!

This is how we change the world.

To make a difference. To have an impact. To leave our legacy.

“We but mirror the world. All the tendencies present in the outer world are to be found in the world of our body. If we could change ourselves, the tendencies in the world would also change. As a man changes his own nature, so does the attitude of the world change towards him. This is the divine mystery supreme. A wonderful thing it is and the source of our happiness. We need not wait to see what others do.”

-Mahatma Gandhi

YOU, my friend, CAN change the world…

With your energy…

With love,

Miss T.

Health / Wellness, Mental health, Mindset, Self-care

Miss T. Is Back! Here Are 5 Insights I Gained From Traveling

Cassandra Troughton

Miss T, here!

I’ve been on quite the adventure for the last 18 days…

But,

I’m finally back and ready to take on the world!

On vacation, I visited different places all around British Columbia, Canada.

(If you’ve never been, I highly recommend planning your next road trip there!)

My boyfriend and I drove around from inland B.C. all the way to the west coast where I got the see the ocean for the first time – Yes, I said FIRST time.

We saw the mountains landscape change. We visited friends. We relaxed on beaches and found solitude in the forests…

Like I said, it was quite the adventure!

I’m always grateful for adventures – Especially with my travel partner by my side.

This time… I’m feeling extra grateful!

Grateful for the reset, but also grateful for insights I had while on my trip.

Some insights were things I had realized before, but vacation provided a gentle reminder.

Others were complete revelations!

Today, I’d like to share these insights with you!

Maybe you can relate because you’ve had similar insights from your last vacation.

Or maybe, it’s been a while and you could use the reminder too.

So… Here it goes!

5 Lessons Learned From My Travels Across B.C.:

#1: Get Outside!

And as often as you can! Connect with nature and Mother Earth. Spending time reconnecting to our natural roots is healing for the mind, body and soul. It’s a beautiful way to reset.

I knew this before, and I am reminded again by the way I feel now. I am reinvigorated and feeling ready to take on the world!

English Bay in Vancouver, B.C.

#2: Reconnect with Friends (Or Make New Ones)!

Distance is not a good reason to lose touch. But don’t beat yourself up if you have lost touch… It’s never to late to reconnect! And road trips are the PERFECT way to do just that! We managed to get 3 different visits in during our time in B.C. and I’m so glad we did!!

What if you don’t have friends in other places? Make NEW friends! Get yourself out there and connect! Chances are, you’ll run into friendly locals or even some who are on their own travels. You just never know what friends you might find! They may even become friends for life! Connection is fulfilling. And a human necessity.

Meeting NEW friends at Shambhala Music Festival!

#3: Challenge Yourself!

Try new things and get outside of your comfort zone. Whatever that looks like to you! Maybe its reading a different genre of book than you usually do, or maybe its going zip lining or bungee jumping! Challenging yourself and facing fears is a rewarding experience.

During our trip to B.C., we found ourselves visiting a friend in Vancouver who took us on a WILD bike ride around the coast! We had just been at a music festival and needless to say, we were NOT in the shape to ride that distance in our one speed bikes… 😛 BUT, we did it anyways! No regrets!

During the wild bike ride around the coast with our good friend, Rich!

#4: Harness Your Inner Child With Play!

Play is SO important! – Yes, for adults too! We often get too busy in our work and homes lives that play takes a seat on the back burner on our priorities. But it shouldn’t! Play is essential for our wellbeing. And while on vacation – with no responsibilities and no pressing deadlines – is the PERFECT time to get some play in.

Remember, play looks different for us all depending on what you find fun and what nourishes your soul. For me, play looks like dancing to loud bass-y music in the sunshine surrounded by others harnessing their inner child too. Its okay to be a little silly sometimes. Let loose and let your inner child out!!

Harnessing our inner-children at Shambhala Music Festival!

#5: Scrap Your Calendar (And Phone While You’re At It)!

Who cares what day or time it is when you’re on vacation?! It’s not important! Be present in the moment and cut off your ties with the outside world – As much as you can anyways (You may want to check in or set an alarm when it’s time to go home though :P). Typically, I have a very rigid and strict schedule, but on vacation I’m able to take a break from that rigidity. There’s something exciting about not knowing what time it is other than looking at where the sun is in the sky to decide. Its freeing.

I also choose to put my phone away, with the exception of using my phone to take the odd photo. In fact, my phone was on airplane mode the majority of the time. I didn’t need anything to distract me from the beautiful vacation I was experiencing. I was living in the moment. And I suggest you do too!

Last stop on our trip – Canyon Creek in Golden, B.C.

I hope you found something of value here!

Wishing you all the best on YOUR next vacation!

With love,

Miss T.

Education, Health / Wellness, Mental health, Mindfulness, Mindset, Stress / Anxiety

Kids Keeping You On Your Toes? How to Find Mindful Moments In You Day Even If You Just Don’t Have The Time

Cassandra Troughton

“If only I had more time…”

“My schedule is packed…”

“My plate is just too full…”

These are some of the things I hear often when people answer the question:

“Have you practiced mindfulness with your kids today?”

Whether you’re a parent or a teacher… I get you…

Time is a hot commodity that we are always running out of.

Your hands really are full – You’re busy wearing ALL the hats, and doing ALL the things.

BUT, I want to share a secret with you…

You DO Have Time for Mindfulness!

Listen,

When we hear the word mindfulness, we assume we need to carve out a large chunk of time in our days to focus on a single mindfulness practice – like meditation.

This is not the case!

Mindfulness can be weaved in throughout our days, ALL day!

Mindfulness Isn’t Just a Practice…. It’s a State of Being!

We can practice mindfulness when:

  • We are eating our food mindfully
  • We are actively listening and engaged in a thoughtful conversation
  • We are going for a walk and paying attention to our surroundings

The point of mindfulness is to focus our attention on ONE thing – to minimize distractions.

You Don’t Need To “Schedule” Time for Mindfulness.

While you sure can, it is not a necessity! It’s not even a requirement!

It might be helpful at first to write down reminders or come up with a written plan of how YOU want to add mindfulness to your kids (and your) lives.

(Because lets be real here for a moment, if you’re expecting your kids to be more mindful, then you sure as hell be too! Role modelling for the WIN!)

Either way…

You don’t need to add anything or change your schedule around.

You just have to change HOW you view the things that you currently do.

Open Your Eyes to The Possibility of Mindful Moments.

All you need is a minute.

Can you pause more throughout your day to get a quick deep belly breath in with your kids?

Can you use all 5 of your senses to enjoy your meal with your family at the dinner table instead of scarfing it down mindlessly in front of the TV?

Can you put away your phone when talking to your children? Be fully present for them?

YES, YOU CAN!

Mindfulness is a Necessity.

The world is busy and so full of distractions. Anxiety and depression are on the rise – they were well before COVID hit our world. Now, they are increasing at an alarming rate.

Kids (and adults too) are struggling more than ever to cope with stress and manage their ever-changing emotions.

Mindfulness is The Answer.

Living more mindful lives is what will save us.

With mindfulness, our kids will live long and healthy lives. They will more effectively manage their emotions and cope with the uncertainty in the world.

Because we know, uncertainty isn’t going away anytime soon.

We can’t control everything going on around us.

BUT, we can control our response…

We can control our internal states.

I Love the World and It’s Future Generations.

(And I know you do too.)

I envision a peaceful, mindful world – with less people worrying over uncontrollable’s, more people coping and understanding the value of their emotions.

I envision our kids leading their kids. Helping them to live mindfully, and lead healthy, full lives.

Do you see it too?

With love,

Miss T.

Health / Wellness, Mental health, Mindset, Self-care, Stress / Anxiety

Meaning Making Machines: Do You Filter The Stories Your Brain Tells You?

Cassandra Troughton

Do you notice that your brain comes up with stories?

You’re having lunch with a friend and theres a couple at another table getting into a heated conversation. You can’t actually hear what they are saying but… their faces and body language says it all.

Your mind automatically fills in the blanks.

It begins coming up with stories about what the couple could be arguing about.

“Maybe she caught him checking out the waitress…”

“Or maybe she spent a little too much of their money on those heels..”

No matter how ridiculous or unlikely the story we come up with is, our minds are willing to create it.

Our Brains Are Meaning Making Machines!

Our brains are designed to close loops. It fills in the gaps of missing information as if it is fact.

They label a story as either positive or negative.

But, do you notice….

Our brains lean towards labelling the negative, more catastrophic side of things?

Our Brains Are Designed to Help Us Survive, NOT Thrive…

The brains key function is to keep us safe and out of danger.

This kept us safe when days were simpler….

“Oh snap, that lion is approaching me with hunger in his eyes, I must escape…”

These days, it has definite downsides….

Debilitating, even.

I watched a video recently by Alex Hormozi who perfectly explains the downsides of labelling situations as positive or negative – especially when it comes to our Mental Health…

We See Experiences As Two Opposing Sides of a Spectrum

We label moments in time as either:

  • Good or Bad
  • Happy or Sad
  • Relaxed or Stressed

The problem is, when an experience isn’t ideal, our brains label it as a “negative experience.”

It kicks into survival mode. It tells us that this negative experience is “bad or wrong.”

It wants us to escape it – often by taking medication, or finishing off that 6-pack in the fridge…

The thing is….

These “negative experiences” aren’t bad at all….

They’re What Makes Us Human!

It is okay – in fact – normal to experience both highs and lows.

It’s part of the human experience.

It is a blessing to feel so many emotions – We need not condemn ourselves when we are feeling low.

So, Is Being Human The Problem?

Not at all!

Feeling a range of emotions – ups and downs – is human nature.

Just like it’s our brains nature to help us survive – even if that means telling us irrational explanations to an experience.

It’s up to us to decipher if the labelling going on in our brains is rational or not.

(Hint: most times… its not)

Man’s Search For Meaning

Alex Hormozi ended off his video by sharing a little piece of advice from this book by Viktor E. Frankl…

Viktor E. Frankl – for those who do not know – was a Holocaust survivor. He survived the Auschwitz Concentration Camps in Nazi Germany. His family did not…

In his book, he shares his experiences as a prisoner and the revelation he received about life and suffering.

Viktor’s message is simply this:

“Between our circumstances and our responses, there is always CHOICE.
Suffering is OPTIONAL.”

This is coming from a man who has been through the worst of the worst.

Even he can find meaning in suffering.

The key is not eliminating emotional distress or negative experiences, but accepting it as a part of being human.

And being able to find meaning in the madness.

With love,

Miss T.

If You’re Interested In The Alex Hormozi Video I Was Referring To In This Post,

You Can Check Out The Video Below!

Health / Wellness, Mental health, Mindfulness, Mindset, Stress / Anxiety

How To Protect Yourself From The World’s DEADLIEST Disease: Fear

Cassandra Troughton

Fear – What is its purpose?

Experiencing fear is part of being human. It was built into our operating system to keep us safe.

When our lives are threatened, our stress response triggers us into ‘fight or flight’ mode to quickly expel the danger from our presence.

These short-bursts of fear are essential for our survival.

But, What Happens When our Fear is Constant?

While short bursts of fear are meant to keep us safe, living in fear does the opposite…

When our sympathetic nervous system (‘fight or flight’) is triggered for long periods of time, we feel its detrimental affects.

Our bodies are not meant to sustain this mode for long.

Our bodies CANNOT sustain this mode for long.

So, what actually happens to us as a result?

Fear Reduces Our Body’s Ability To Function

In ‘fight or flight’ mode, our body suspends energy that is needed for other parts of the body. It directs all energy towards the perceived threat.

When the threat disappears, our body returns to normal, sharing the energy among the body’s systems.

But when the threat does not disappear…

When we are always fearful of something….

Our stress response hoards that energy.

It leaves nothing for the rest of the body to function properly.

Our Immune System Takes a Hit.

Our immune system doesn’t receive any energy to produce the cells it needs to keep our bodies safe.

Our ability to fight off diseases and infection is reduced significantly!

We become prone to illness.

The Whole World is Living in Fear…

And while there is lots to be afraid of, accepting a life of stress is not serving anyone. It does not serve YOU!

People are afraid because they want to stay safe.

But fear is what is preventing safety…

So… What Can We Do to Keep Our Fears at Bay?

Here are a few tips to get you started!

Tip #1: Turn off the News!
Although the news is supposed to keep us “informed,” it also sends constant messages of worry and fear into our brains. The news turns fear into a part of our subconscious.

I promise, it will not kill you to turn off the news every now and then… in face, it might SAVE you!

Tip #2: Social Media Detox!
I get it, social media is another way we stay “informed,” but constant scrolling on social media is another way of penetrating more fearful news into our brain and subconscious.

It also promotes comparison. We compare ourselves to others. We get depressed over all that we lack. But, we see only the “best” of peoples lives on social media – not necessarily their REAL life…

Tip #3: Get Outside in Nature!
Reconnect with the real world! Being in nature, we get out of our own heads and away from our fears. Nature takes us to the present moment.

Nature also triggers the parasympathetic response, which is the opposite as our stress response! This allows our body and minds to rest, relax, and restore energy.

Ahhh! Just what we need!

Living in Fear is Not Keeping Anyone Safe.

Get out of your head and into the present moment…

Let the present moment lead you to wellness…

With love,

Miss T.

Compassion, Kindness, Mindfulness, Mindset

The Only Sure Path To Happiness: And The Biggest Mistake Most People Make When it Comes To Making Others Happy

Cassandra Troughton

“Why should my happiness depend on the thoughts going on in someone else’s head?”

– Ralph Waldo Emerson

I didn’t always understand this.

I grew up in a world that promoted caring so much about others opinions. Caring about fitting in at school. Caring about fitting in with co-workers at the new job.

I used to adopt this mindset too.

I cared a little too much about what others thought of me.

So much so that I would stuff my opinion to prevent any friction.

This Mindset Becomes Rooted in Our Subconscious.

Before long, we stuff our truth and change who we are just to fit without thinking too much of it…

It becomes a natural reaction.

It took me a long time to break free from this mindset (Still not perfect, but I’m working on it).

To understand that I’m my own human and my happiness should not depend on what other think of me. What their perceptions are. Or their pre-conceived notions.

It is only their perspective after all.

Perspective is Only Perspective.

Not absolute truth.

Maybe that persons truth… but it’s not mine.

And so, no one, not you or I, should have to change themselves or hide their opinions just to fit in. To care about what someone else thinks. To make that person happy.

You deserve to be you.

And I deserve to be me.

That is the only real path to happiness…

Being Our Authentic Selves.

With love,

Miss T.

Mental health, Mindfulness, Mindset

The Single Most Detrimental Thought: The Scary Thing Is… You Might Have Already Thought It Today

Cassandra Troughton

Are you aware of the thoughts that cross your mind on a daily basis?

We take our thinking for granted. We think useless thoughts. Thoughts that don’t benefit us. Or move us forward in life.

Instead, we allow thoughts in our minds that hold us back.

But, Our Thoughts Are More Powerful Than We Think!

Our thoughts have the power to manifest our reality…

“Great men are they who see that thought is stronger than any material force; That thoughts rule the world…”

– Ralph Waldo Emerson

And we have the power to wield our thoughts.

To use them for good. Or for bad.

Ours Brains Are Always Listening To Us.

Whatever we say. Whatever we think.

When we speak the same words and think the same thoughts, over and over again, our brain sends these signals that begin to form neural pathways.

The more often we think the same thoughts, the stronger these neural pathways become.

And the stronger these pathways are, the harder it is to deter from having these same thoughts.

Which is Why The Most Detrimental thought we can be telling ourselves is “I Can’t.”

“I can’t do this…”

“I can’t do that…”

“I can’t ever be happy..”

The more often we are telling ourselves these things, the stronger these neural pathways of “I can’t” become.

And our brains will automatically take us to the thought “I can’t” for everything.

We are putting limitations on ourselves and our capabilities.

You Create Your Own Reality

You can break the cycle. The cycle of negative thinking. The cycle of “I can’t”…

Just by being aware.

And putting in the work to reverse it.

Keeping in mind, that the longer you’ve been in the pattern of negative thinking, the stronger your neural pathways are… which means you’ll just have to be consistent!

But it is possible.

By thinking “I CAN!” more often!

Because… Well… I know YOU can!


With love,

Miss T.

Health / Wellness, Mental health, Mindfulness, Mindset, Stress / Anxiety, Uncategorized

How to Live a Happier Life with this Mind-Blowing Mindset Shift

Cassandra Troughton

Do you struggle to find happiness in each day?

Are you always thinking:

“I wish life was easier.. I wish I had a better job…. I wish I could be happy…
I wish… I wish… I wish…”

Then you, my friend, are living in ‘The Gap.’

What is this Gap, you ask?

‘The Gap’, described by author Dan Sullivan, is this constant comparison we have of ourselves to our future, our goals, our ideals.

Unfortunately, when we are always comparing ourselves to where we want to be some day, we are spotlighting this gap.. of all we don’t have.

It’s too easy for us to get stuck in this cycle of thinking.

It’s easy because we are natural goal setters.

We work towards goals and strive for success.

And while setting goals is not a bad thing, if we are only measuring ourselves to our future goals, we will only see ‘the Gap.’

This can have detrimental effects on our happiness and well-being.

Here is what we need to do:
Shift our mindset from ‘The Gap’ to ‘The Gain’

‘The Gain’ is the opposite of ‘The Gap’.

Instead of measuring forward, we measure backwards. We can look back in time and measure our current selves to our old selves.

We are able to see how far we’ve already come.

We aren’t measuring ourselves to something external. We are shifting inward.

Now, don’t get discouraged is you find yourself in ‘The Gap’ from time to time…

Awareness of this mindset is key!

Awareness means we have the ability to choose another thought. Another mindset.

Awareness of ‘The Gap’, allows us to shift into ‘The Gain’!

To remind ourselves of our progress. Of how far we’ve already come.

To appreciate the experiences we’ve had and lessons learnt from those experiences.

To start thinking:

“Look how far I’ve come… I am grateful for where I am on this journey…
I’m grateful for all the lessons I’ve learned…. I’m grateful…. I’m grateful…. I’m grateful…”

Only by making this shift to see ‘The Gain’, can we be happy now.

Remember:

“Happiness is where you start, not where you finish…”

With love,

Miss T.