How to Get Past the “Feeling” of Procrastination & Enjoy the Next Step

Have you ever put off working on something that really mattered—a career move, a big project, or a personal goal? Maybe you told yourself you’d get started tomorrow, only to find that tomorrow always seems to be “some other day.”

If you’re nodding along, you’re in good company. Many of my clients report some version of this at the start of our coaching sessions.

One client summed up the challenge after finishing a temporary job: “NOW I’m struggling to begin to apply for jobs, again. I don’t know what my ‘block’ is. Selling yourself is work.” That feeling of invisible resistance? It’s incredibly common.

For some, it’s hard to begin researching alternatives to a job that isn’t quite right—especially when it isn’t unbearable, just…meh.

For others, it’s moving at a snail’s pace because new adventures always come with a whisper of uncertainty. One client told me, “I know I need to remind myself that this will be a good thing, even if it feels scary.”

Others find themselves accomplishing tons, but never quite getting to the projects they promised to tackle.

Or maybe you’ve looked at job posts, felt that inner critic whisper, “They’re really looking for someone with more experience,” and wondered where your confidence ran off to.

If any of this rings true, you’re not alone. This week, we’re diving into strategies for breaking through avoidance and procrastination—especially around major career changes and those “dream” projects you want to turn into reality.

Procrastination is not laziness. Several factors often lie behind it — it could be one or a combination of these:

What Drives Procrastination?

Lack of clarity: When the goal or next steps aren’t clearly defined, it can feel impossible to move forward.

Skill gaps: Sometimes we’re not sure how to do what’s needed or don’t yet have the skills to complete the task.

Fear and perfectionism: Worrying about failing or needing things to be perfect can keep us stuck at the starting line.

Low confidence or frustration: Doubt about whether the tasks will help us reach the goal, or if the goal itself is achievable, can sap motivation.

Changing priorities: The task or goal may feel less important compared to other obligations, making it tough to find or make time for it.

Understanding what’s really driving your procrastination is the first step toward finding strategies that help you move forward with confidence and ease.

8 Strategies to Break Free from Procrastination

Start small. Ask yourself: “What would bring me 2% closer to reaching my goal?” Then do just that. Maybe it’s inviting someone in your network for a coffee chat—one tiny step is all you need to begin.

Try the 5 minute rule. Give yourself permission to work on a task for only five minutes. For example, set a timer and spend five minutes updating your resume. When the timer ends, you get to decide whether to keep going or stop and celebrate your small win either way.

Connect to your “why.” Take time to think about why this change matters to you. How will it improve your life? What values does it support? Post a note on your mirror or desk. For someone wanting a better job, their “why” might be more flexibility, fulfillment, or financial security.

Seek support for skill gaps. If you don’t know how to tackle something, go online or reach out for help. A young client of mine recently researched how to write a cover letter and asked his aunt to review his first draft—involving support made progress possible.

Repeat a mantra for progress, not perfection. Find words to remind yourself that “done is better than perfect.” Years ago, when follow-up emails took too long, my mantra became, “Good is good enough. F—It!” and I hit send.

Schedule tasks and use accountability. Blocking time on your calendar and sharing your plans with someone else can increase follow-through. Try announcing a deadline to a friend or coach.

Remove distractions and set up cues. Make your work environment distraction-free and add physical or digital reminders—like sticky notes, alarms, or visual cues—to prompt action.

Celebrate every small win. Notice and reward progress, no matter how tiny. Celebrating movement (not just outcomes) helps sustain motivation and builds momentum for what’s next.

Pick one or two strategies to test this week—over time, small steps really do add up.

This Week’s Challenge

I’d love to hear from you!

What strategies help you break through procrastination?

I’d love to hear your thoughts—leave me a comment and join the conversation!

Next Week: A New Series for Holiday-Time Stresses

Starting next week, I’ll be launching a new series designed to help you find peace and positivity during the holiday season. Whether the holidays feel joyful or challenging, these uplifting ideas will support your well-being and help you thrive from now through the new year.

Need Support?

Ready for personalized strategies?
Email me at dianna@collierclan.net for a free consultation.

A Sneaky Truth About Launching Kids Into College

There’s a sneaky truth about launching kids into college—especially when you become an empty nester. Your child’s return for winter break can be just as emotional as the day you dropped them off.

Time moves strangely in this season. One moment you’re pulling down the college announcement yard sign, peeking into an empty room and shedding some tears.

The next, they’re back home for a long break—disrupting your new routines and that gloriously clean house.

At first, it’s all excitement, hugs, and (in my house) sweet requests for fresh fruit and veggies. But pretty soon, the rhythms shift.

Sharing space with your newly independent young adult can mean some tricky negotiating. Then just as you find your groove again, it’s time for them to go back.

Wherever You Are—You’re Not Alone

If you’re parenting a high schooler or a college student this fall, chances are you’re riding a wave of hope, pride, and maybe a bit of anxiety.

Maybe you’re watching your teen refresh their college application portal, resisting the urge to micromanage.

Maybe you’re preparing for your college student’s first trip home, wondering how they’ve really been—and how you’ll both adjust to this new dynamic.

Whatever stage you’re in, know this: feeling anxious is normal, but you don’t have to stay stuck there.

Caring for Yourself So They Can Thrive

There are evidence-based tools that can help calm strong emotions, ease transition anxiety, and strengthen your own self-care practices. When parents tend to their own wellbeing, they model resilience and steady the family for whatever comes next.

That’s why Jennifer Hanawald and I are hosting a special online workshop designed to help parents move from anxiety to ease.

Anxiety to Ease: Self-Care for College Parents
📅 Wednesday, November 12 | 7–8 pm EST
💻 Interactive, small group online experience via Zoom
✨ Education, exercises, real-life scenarios, and take-home resources
💰 Value pricing: $69—your path to flourishing

👉 For more details & to register

Still have questions? Reach out anytime: dianna@collierclan.net

The road to independence is bumpy—and worth celebrating. Join us (and a community of fellow parents) to learn, practice, and find reassurance as you navigate this season of change.

When the World Looks Dark, Look Here

Some days, it’s hard to stay hopeful about people.
You see selfishness, division, and unkindness—and it starts to feel like that’s all there is.

Our minds naturally spotlight the negative. This isn’t a character flaw; it’s biology.

Our brains evolved with a negativity bias—a tendency to notice and remember bad experiences more than good ones. Long ago, this kept our ancestors safe by helping them spot danger quickly. Today, it mostly just keeps us wary and worn out.

The media amplifies this bias. News outlets know what hooks our attention, and unfortunately, bad news does that better than good.

Alarming headlines, conflicts, scandals—they all light up our brain’s threat systems. The more clicks and views a headline gets, the more stories like that get written. Over time, the world starts to look darker than it really is.

But underneath the noise, kindness still happens. Generosity still exists. People still hold doors, comfort strangers, and look out for their neighbors.

This week is the fourth in our Challenging Conversations: Connecting When Opinions Differ series. We’re exploring ways to rebuild hope in the goodness of others when you feel discouraged.

Last week, we explored how to meet difficult emotions with self-compassion and set healthy boundaries. Once you’ve addressed your painful emotions, it’s time to start boosting the positive ones–like hope and inspiration.

How to Rebuild Hope in the Goodness of People

Once we understand how our brains lean toward the negative, we can intentionally start tipping the balance back toward the good. Hope grows when we actively seek evidence that kindness and goodness still exist—and they do.

Here are 5 ways to nurture that hope:

1. Seek out uplifting news.
Visit sites that highlight everyday goodness, like Today’s Good News or Good News Network. Their stories remind us that generosity, creativity, and compassion are thriving all around.

I felt a surge of hope & awe after reading this story: “Baker Delivers Free Birthday Cakes to Homeless People: ‘They’re Our Neighbors’”

2. Notice kindness in your community.
Pay attention to small moments of care—a driver who lets someone merge, a stranger who shares a smile, a friend who checks in. These glimpses matter.

Also look for the bigger acts—neighbors organizing a meal train, volunteers cleaning up a park, or people rallying to support a family in need. You can amplify hope further by performing a few acts of kindness yourself.

3. Strength-spot others.
Look for character strengths in action. Maybe your coworker shows perseverance on a tough project, or your neighbor displays kindness toward a lost pet. See how many strengths you can find in a day—and if you can, tell the person what you noticed. Recognizing strengths lifts both of you.

4. Practice gratitude.
Reflect on who you appreciate and why. Write it down, then let them know. Sharing gratitude not only deepens your connection with that person but also strengthens your own sense of optimism.

5. Share good stories.

Start a ripple of positivity by swapping uplifting stories with friends and family. Ask questions like, “What is the most surprising act of kindness you’ve seen lately?” or “What inspired you this week?” Emotion is contagious—let’s spread the kind that brightens the room.

Building hope doesn’t mean ignoring the world’s problems—it means remembering we’re still capable of goodness, together.

This Week’s Challenge

I’d love to hear from you!

Share a story that restores your faith in people. It could be something you witnessed, did, or read that moved you.

I’d love to hear your stories—share a story in the comments below and join the conversation. Let’s start an upward spiral of positivity!

Need Support to Build Hope?

Ready for personalized strategies?
Email me at dianna@collierclan.net for a free consultation.

Emotions Rising? Here’s Your Roadmap

When was the last time anger showed up in a conversation for you? Did you welcome it, fight it, or wish it would go away?

For me, my first instinct is usually to wish it would go away. But lately, I’ve started getting curious and asking: What is my anger trying to tell me?

Difficult emotions like anger are messengers. They shine a light on what we need and guide us in how to care for ourselves.

When we’re faced with someone who sees the world differently, understanding our own emotions helps us respond thoughtfully—taking care of ourselves and honoring the other person’s dignity at the same time.

This week is the third in our Challenging Conversations: Connecting When Opinions Differ series. We’re exploring ways to meet tough emotions like anger with self-compassion and how to set healthy boundaries.

Last time, we looked at how to generate compassion for others, especially when their beliefs diverge from ours. If that still feels like a stretch, it might be time to pause and gently explore your own difficult feelings first.

Meeting Difficult Emotions with Self-Compassion
(Based on Kristin Neff’s work)

One way you can explore your difficult feelings is to follow this step-by-step method.

Step 1: Label the Emotions
Begin by naming what you’re feeling. Oftentimes people think they are experiencing one emotion when they may be experiencing several. If anger stands out, look underneath—fear, sadness, or grief may be waiting to be seen.

It may feel silly or obvious to label your emotions, but this process activates the pre-frontal cortex, the thinking & reasoning part of the brain. It helps you create some distance from the emotions and reduce the intensity.

Step 2: Notice Emotions in the Body
Tune into your body and find where you feel the emotion most strongly. Is it tightness in your chest, a clench in your jaw, or butterflies in your stomach? Giving attention to the physical sensations helps make emotions more manageable.

Step 3: Soften–Soothe–Allow
Move through each part in order:

Soften: Gently relax the area of your body holding the emotion. Take slow, deep breaths, and imagine tension releasing.
Soothe: Place a hand with care over the spot and quietly offer yourself comforting words—the kind you’d share with a friend.
Allow: Give yourself permission to feel what you’re feeling, without trying to force it away. Instead, ask your emotion what message it holds for you.

You can use these steps each time you encounter difficult emotions—they work best when done in this order, moving from awareness to kindness to acceptance.

For additional practice, check out this guided meditation by Kristin Neff.

Setting Boundaries

Sometimes our difficult emotions signal it’s time for a boundary. Consider the following when dealing with tough news or heated conversations:

Know your limits. Only engage in political conversations when you are feeling rested & calm. Consider setting a time limit for a discussion.
Step away if a conversation gets too heated or disrespectful.
Suggest non-sensitive topics or activities with loved ones who hold opposing views.
Reduce the time you spend consuming news or reading political social media posts.

This Week’s Challenge

Pick one moment this week when a difficult emotion visits—maybe during a conversation, a news story, or a social media scroll.

Pause and try labeling what you feel, noticing where it sits in your body, and practicing soften–soothe–allow.

What message does the emotion have for you? Do you need to set a boundary?

Leave me a comment and share what you discovered. I’d love to hear from you!

Sneak Peek: Next Week

Next week, we’ll explore how to build hope in the goodness of people when you are feeling discouraged.

Need Support?

Ready for personalized strategies?
Email me at dianna@collierclan.net for a free consultation.

Feeling Triggered by Politics?

Scrolling through my social media feed before the 2024 election, it felt like politics were everywhere. Arguments, trash talk, and opinionated articles seemed to take over.

Honestly, I was frustrated and angry at people whose views clashed with mine. Did anyone else feel this too?

I wanted something to change. Unfriending wasn’t the answer—after all, I still enjoyed their family photos and funny pet stories.

Instead, I decided to try something different. Each time I read a post that riled me up, I’d remind myself, “Just like me, he loves his kids and dogs,” or “Just like me, she cherishes beach days.”

Finding these small connections helped me remember we shared values and interests. My anger softened, and a bit more compassion crept in.

Of course, it was easy to get triggered again so I also started skimming past political rants.

Even though the election is behind us, heated political debates are still everywhere. It’s easy to feel overwhelmed or upset, especially online.

This week is the second in our Challenging Conversations: Connecting When Opinions Differ series. We’re exploring how to generate compassion for others, especially when beliefs are different.

Last week, we looked at listening with empathy—an essential skill for one-on-one conversations. This week’s tool can help in those moments, but it also works when social media posts or news triggers strong reactions.

Week 2: Generating Compassion When Opinion Differ

Imagine watching a politician defend a view that feels threatening to your values. You might notice your heart racing or anger rising.

Later, an acquaintance voices support for that same view, and your frustration grows as if your beliefs are under attack.

You may find yourself replaying their words, feeling more upset with each thought, stuck in that frustration.

How do you break out of this?

3-Step Compassion Practice

1. Pause and notice your pain.
Label the emotion(s) you are feeling. MRI scans show labeling emotions decreases activation in the amygdala—the part of the brain involved in threat detection. That decrease in activation can help you calm down.

2. Direct compassion toward yourself.
Difficult emotions are part of being human. Offer yourself kind words. If that feels hard, imagine what you’d say to a friend in pain.

3. Reach for compassion toward the other person.
If you know the other person, recall a positive experience or a shared interest.

If not, try repeating these statements while taking deep breaths:

Despite what this person has done, just like you, they want to be happy, safe, and loved.
Just like you, they navigate a complex world full of difficult emotions.
Just like you, they long for connection and belonging.

Do you feel any different after this practice? Sometimes, my answer is “yes!” and sometimes it’s a sad “no.” It’s particularly challenging for me to direct compassion towards a public figure that I don’t know personally. It’s truly a practice that I need to repeat.

This Week’s Challenge

When you notice strong feelings triggered by someone’s opinion—online or in person—pause and try the 3-step compassion practice.

Then, leave me a comment and share how it went. Did it help? Or was it hard to do? I’d love to hear your experience either way.

Next Week

I’ll be taking a break from writing to spend time with family and friends but will return the following week with a deeper dive into meeting difficult emotions with self-compassion and setting healthy boundaries.

Need Support?

Ready for personalized strategies?
Email me at dianna@collierclan.net for a free consultation.

Connecting When We Disagree

Before we jump in, a quick thank you to those who’ve shared your questions and stories with me. Your openness strengthens our community. If you haven’t reached out yet, it’s not too late. Leave me a comment & tell me what’s on your mind.

A Reader’s Honest Reflection

Recently, one reader captured a feeling many of us recognize:

“Part of me wants to live in an echo chamber, and only hear opinions I agree with. And other parts of me desperately want to understand how some people think so differently from me. I find it exhausting at times. But I’d love to learn how to better manage my emotions when I hear others voice statements that I oppose. I can’t make positive changes in this world if I’m not able to elevate those around me (including myself!).”

Does that resonate with you? It certainly struck a chord with me. This push-and-pull shows up everywhere—around the dinner table, at work, and as we scroll through social media.

There are not easy answers, but there is wisdom we can tap into to cross this divide.

Why This Series?

This month, I’m launching a four-part series:

Challenging Conversations: Connecting When Opinions Differ

Each week features a practical, research-backed positive psychology approach. We’ll explore how to balance understanding, boundaries, and meaningful connection—especially when the conversation gets tough.

Coming Up:

Week 1 (this week): How to Listen with Empathy
Week 2: Generating Compassion for Others
Week 3: Creating Boundaries & Meeting Difficult Emotions with Self-Compassion
Week 4: Building Hope in the Goodness of People

The goal isn’t to “win” arguments, but to make tough conversations less draining—and far more meaningful.

Week 1: How to Listen with Empathy

Have you ever walked away from an argument about politics, family values, or any sensitive issue feeling frustrated and disconnected? Sometimes it seems like real conversation is impossible. That’s where empathetic listening can change everything.

Now, a caveat: this tool works best when you have the time and energy to create the right conditions. Your intention matters. You’re listening to understand and connect, not to debate or persuade.

The Wholebeing Institute offers a framework I love for practicing empathetic listening, built around three frames:

Getting Into the Speaker’s Movie
- Imagine stepping into their story, like you’re watching a film.
- Notice their struggles, motivations, and emotions.
- Stay fully present—don’t interrupt & resist planning your response.
- Use eye contact and allow pauses for reflection.
- Use small verbal nods like “mmhmm” or “yes” to show you’re listening.

Be a Mirror
- Reflect back what you’re hearing from the speaker.
- Acknowledge their feelings and highlight their strengths.
- Notice shifts in their emotions.
- Ask clarifying questions to deepen understanding and show you want to hear more.
- This helps the speaker feel truly heard and understood.

Offer a Window
- Once connected, gently invite new perspectives.
- Ask questions that help the speaker imagine different possibilities or outcomes.
- Reflect on what might come next beyond their current story.
- Only if it feels welcome, ask if they’d like to hear your perspective.

You may not change anyone’s opinion, but you can build connections. Ultimately, relationships are more important than agreement.

This Week’s Challenge

Leave me a comment and share:

What opportunities are you finding to use empathetic listening?
How did it go?

Sneak Peek: Next Week

Next week, we’ll dig into how to generate compassion for others—especially when beliefs differ.

Need Support for Challenging Conversations?

Ready for personalized strategies?
Email me at dianna@collierclan.net for a free consultation.

Sneak Peek Into Positive Launch

I’m back from Amsterdam and Belgium—proud to report that I managed to dodge every speeding bicycle and that my carry-on was only half full of chocolate.

Now that I’m settled back at home, I’m thrilled to start counting down to Positive Launch! And today, I want to give you a behind-the-scenes look at one of the real-life challenges we’ll be tackling in the program.

Picture this:

Your college-age daughter sends you a text—“Are you free to talk?” When you jump on FaceTime, you immediately see she’s in tears.

Through sobs, she tells you she’s exhausted, buried in schoolwork, missing out on friends, and now fighting off a sore throat.

As she unloads, you feel your own chest tightening. That sinking feeling creeps in—you want desperately to make it better, but you aren’t sure what to say.

Even after the call ends, the worry stays with you, replaying in your mind on a loop.

But what if that moment could play out differently?

This time, you notice your daughter’s tears and feel your own body tense—yet instead of spiraling into panic, you take a few deep breaths.

You remember the tools of empathetic listening.

You give her space to share, reflecting back her feelings so she knows she’s understood.

Gradually, the sobs soften. You remind yourself that most emotions pass through the body in about 90 seconds if met with compassion instead of resistance. You offer that presence to your daughter.

You point out the small but important ways she has already been coping—managing her classes, reaching out for support, even recognizing when she needed a break.

You don’t rush to fix or give advice. You simply stay with her. And in that safe space, both of you feel calmer, more connected, and a little more hopeful.

That’s exactly what Positive Launch is all about—equipping parents with the skills, confidence, and community to handle these moments with calm and connection.

What is Positive Launch?

Positive Launch is a small group coaching and educational program designed to support parents of young adults transitioning to college and independence that I’m co-leading with my colleague, Jennifer Hanawald, NBC-HWC, PCC.

Together, we’ll guide parents of college-age young adults through four key pillars:

Positive Launch Listening: active listening skills tailored to this stage of life

Strengths-based communication: strategies that build connection, trust and confidence

Self-care tools for the whole family with an evidence-based practice to use in tough parenting moments

Community support: wisdom, humor, and encouragement from fellow parents

By the end, you’ll walk away with practical tools to:

Support emotional well-being and manage stress

Encourage autonomy and self-efficacy

Use strengths-based communication strategies

Create a calmer, more connected family environment

Program Details

Date: Sunday, September 21, 4–5:30 PM EST
Format: Interactive small group via Zoom
Includes: Guided exercises, real-life scenarios, and take-home resources
Special Introductory Price: $99
Want more information? Click here
👉 Click here to register for Positive Launch

I’d love to have you join us! If you have any questions about the program, send me an email at dianna@collierclan.net—I’m always happy to chat!

Packing, Planes, and Personal Strengths—How I’m Surviving (& Thriving!)

This week I’m doing something a little different to wrap up our Summer of Strengths.

Instead of spotlighting just one strength, I’d love to show you how all of our signature strengths can support us during times of transition. At the end, we’ll walk through a simple way you can start putting your own VIA results into action. So grab your results, and let’s dive in!

Riding the Waves of Change

The end of summer always brings shifts, doesn’t it? This time, it means moving my daughters back to college—and then, just one day later, flying to Amsterdam and Brussels with my husband, where I’ll be meeting up with my mom (fresh off her own flight.)

It’s exciting, but I’ll be real: it also feels a little scattered. Between helping my girls pack, coordinating trip details, and managing my own emotions about the return to my empty nest, I’ve been sitting in that space where joy and sadness meet.

What’s been helping me manage this transition? Leaning into my signature strengths. They’ve given me both grounding and guidance in the middle of the swirl.

My Strengths in Action

Humility & Perspective
When my mind starts racing through my never-ending to-do list, humility reminds me: I can’t do everything perfectly—and I don’t need to. I’d rather spend these last moments with my daughters in presence, not in panic.

That perspective is such a relief. I am moving tasks off my to-do list that can be delayed. I am giving myself permission to send my newsletter late.

Love
Even when my girls interrupt my work, I’m choosing to lean into love and take the opportunity to connect. Whether that’s packing together, listening as they share about their excitement for the year ahead or listening to a song by song review of Laufey’s new album (my personal favorite), I’m seeing those interruptions as opportunities.

The same goes for trip planning with my mom—discussing possible activities, weather & packing strategies. All worth the time. This trip feels even more special because it’s our first international adventure together.

Love of Learning
Between French practice on Duolingo and researching city transit maps, my love of learning is fueling my excitement for my upcoming trip. My older daughter even gave me a crash course in navigating public transportation—a sweet role-reversal that I loved.

Social Intelligence & Kindness
Transitions are complicated. They hold both joy and ache. I’ll miss my daughters’ daily presence and conversation, but I’m also looking forward to less clutter around the house and more freedom in my schedule. By practicing self-compassion and kindness with myself, I can welcome both of those feelings without judgment.

Bringing It Back to You

Now it’s your turn. Here’s a simple process you can use to work with your own VIA survey results:

Aware: Look at your top 5 or 6 strengths from your VIA survey results.

Do your highest strengths sound like you?
What surprises you about them?
Do you think these strengths are most natural and energizing to you?

Explore: Consider how your strengths have shaped you and how they can help you continue growing by answering these questions.

When you have been successful in the past, what strengths were you using?
How do you use each of your top strengths each day?
How have your strengths helped you deal with challenges?
What strengths will you need to tap into to reach your goals and best possible future?

Apply: It’s time to consider what actions you want to take to integrate your strengths into your routines.

Which strengths do you want to use in your daily life?
How can you use your signature strengths in different ways?
How will you use your strengths to reach your goals?

This Week’s Strength Challenge

I’d love to hear from you!

How will you deliberately use your strengths this week?

I’d love to hear your thoughts—leave me a comment and join the conversation!

New Group Coaching for Parents of Young Adults

I’m so excited to invite you to Positive Launch—a 90‑minute group coaching session (with my colleague, Jennifer Hanawald) for parents and caregivers of high school and college students. You’ll learn practical, evidence‑based tools to stay connected with your young adult while supporting their transition to independence.

When: Sunday, September 21 · 4–5:30 PM EST
Cost: Introductory rate $99
Register: Click here to sign up

Want more details? Send an email to dianna@collierclan.net

Teamwork: The Ultimate Improv Act

The pressure was on in the crowded classroom as my friends and I scrambled to create a skit using the words panty hoses, Saint Peter, and hell—with only minutes to plan. My friends snapped into character as Saint Peter and a lawyer, while I became a Legs pantyhose model determined to make it into heaven. Although I typically avoided singing in public (due to a bad musical audition years earlier), I belted out the commercial ditty, “I’ve got legs and I know how to use them,” without hesitation, focused on helping our team shine.

Our team played off each other’s strengths, supported one another, and made the audience smile. In the end, my character made it to heaven, the lawyer landed in hell (much to everyone’s amusement), and we advanced to the next round of the high school improv competition—all thanks to teamwork at its best.

The Strength of Teamwork

Teamwork isn’t just about dividing up tasks—it’s about the energy and connection that builds when people support each other. At its best, teamwork is a form of improv.

When a group gets on a roll, there’s a kind of upward spiral: encouragement sparks creativity, laughter fuels courage, and every small win boosts everyone’s confidence. The whole team starts to feel more positive, more willing to take risks, and more united. That contagious momentum is the real magic of teamwork, turning group effort into an experience that lifts everyone higher.

Teamwork in Action

Facilitating the Fundamentals in Positive Psychology Coaching course at WholeBeing Institute was a true lesson in teamwork for me. Over ten weeks, I collaborated with five different instructors, and together we mapped out how to turn each session into a learning experience that really mattered.

We’d brainstorm interactive activities—icebreaker openers to boost positive emotions and spark creativity, coaching demos using students’ real-world scenarios, breakout rooms for practicing new skills, and plenty of Q&A time.

Each class was a team effort, from planning creative approaches to seamlessly answering questions together (Improv!) and swapping teaching roles. Even when I taught solo, I felt the support of our behind-the-scenes tech expert, ready to jump in if anything went wrong. Working together made every session better, creating a positive vibe that lifted both us and the students.

5 Ways to Build Teamwork

Be open and curious about the points of view of the other members on your team (or family.) Practice active listening.

Notice the strengths of your teammates and share them. Express positive emotions including gratitude.

Volunteer for a service project that allows you to use your top strengths and skills. Find new connections and friendships while supporting your community.

Team up with an accountability buddy to set goals, check progress, and provide encouragement.

If you are in a leadership position, encourage team (or family) collaboration by promoting psychological safety, setting clear expectations, and recognizing the value of each team member.

This Week’s Strength Challenge

I’d love to hear from you!

How will you build teamwork this week?

I’d love to hear your thoughts—leave me a comment and join the conversation!

Need Support?

If you’re craving the support of someone dedicated to helping you reach your goals (a mini-team), let’s chat! Email dianna@collierclan.net for a free consultation.

New Group Coaching for Parents of Young Adults

When: Sunday, September 21 · 4–5:30 PM EST
Cost: Introductory rate $99
Register: Click here to sign up

Want more details? Email me at dianna@collierclan.net

From Indulgence to Focus: My Post‑Vacation Reset

I have to confess…I was the queen of indulgence on my vacation. Soft serve ice cream? Of course! Clam chowder? Absolutely. Another drink? Sure. I let my taste buds lead the way, and my willpower happily stepped aside.

My yoga mat only made a couple of appearances, and the weights I’d planned to lift in my mom’s basement? They stayed untouched, just a good intention. Honestly, I wasn’t surprised. Self-regulation isn’t my strongest character strength, and on vacation, I give myself permission to fully relax and enjoy.

Now that I’m home, though, self-regulation takes the spotlight again. I need it to keep my energy high and my focus sharp for the things that matter most—like writing this newsletter for you.

What is Self-Regulation?

Self-regulation is basically our inner superpower that helps us keep it together when life tempts us to veer away from our plan. It’s what lets us pause before binging that third episode of Wednesday, say no to the extra slice of cake (sometimes!), or pull ourselves together when stress or strong feelings hit.

Instead of acting on every impulse, self-regulation gives us the ability to slow down, check in with ourselves, and make choices that line up with what we actually want long-term—like good health, strong relationships, or meaningful work.

On a practical level, self-regulation is about managing our reactions—whether it’s waiting patiently, sticking to a plan, or calming ourselves when everything feels overwhelming. Everyone struggles sometimes (and some of us more than others), but the good news is that it’s a skill we can build up over time—one mindful choice at a time.

Self-Regulation in Action

Think of self‑regulation as a muscle: it gets tired if you push too hard, but it grows stronger with consistent use. Since it’s not my top strength, I often lean on other strengths to help—especially my social intelligence, kindness, and love. These give me extra support for my emotional regulation.

For example, when my kids say something that pushes my buttons, I pause, take a breath, and try to respond in a way that keeps us connected rather than escalating things. Not perfect, but better.

Here’s another trick I use to make self-regulation less exhausting: routines. When I set my sights on building bone density, I wanted my new choices to slide right into my daily life—no extra fuss. So, I put strength training days on my calendar, made my calcium supplement part of my breakfast ritual, and pour a glass of milk with lunch. Turning these actions into habits means less overthinking—so I have more energy to actually follow through on them.

5 Ways to Build Self-Regulation

Break Big Goals into Micro-Goals. Large tasks can feel overwhelming and quickly zap your willpower. Try setting small, manageable micro-goals for yourself. Every little win builds momentum and strengthens your self-regulation in the process.
Pause & Create Space Before Reacting. Build in time buffers—just 10 seconds of deep breathing or a mindful pause before you respond to stress or temptation. These simple moments help you gain control and choose your reaction intentionally.

Monitor Your Patterns. Keep a quick journal or log of moments when your self-regulation feels strong or when it falters. Noticing patterns helps you figure out what supports or drains your self-control, so you can adjust your routine to suit you better.

Eliminate Distractions. If you need to focus on a task, create an interruption-free work zone. Turn off notifications & set up do not disturb (on your devices or with a physical sign.) Consider noise canceling headphones if you are in a noisy place.

Refuel Your Energy. Take short breaks throughout the day to replenish your energy. Stretch, move, laugh, talk to a friend, pet an animal- notice what works for you & make time for it. You will get more done in the long run.

This Week’s Strength Challenge

I’d love to hear from you!

How will you build self-regulation this week?

Leave me a comment and join the conversation!

Need Support?

If you need help building self-regulation to reach your goals, let’s chat! Email dianna@collierclan.net for a free consultation.

New Group Coaching for Parents of Young Adults

When: Sunday, September 21 · 4–5:30 PM EST
Cost: Introductory rate $99
Register: Click here to sign up

Want more details? Join our free 30‑minute info session on Sunday, August 17 at 4 PM EST — register here or email me at dianna@collierclan.net