Why a Few Minutes Is Always Better Than None

The Power of Showing Up—Even When Life Gets Busy

Some days run smoothly… and some days run you.
Between a packed real estate schedule, family, workouts, client events, and everything else life throws at us, it’s easy to fall into the all-or-nothing trap.

“If I can’t go for a full workout, why bother?”
“If I don’t have time to read a whole chapter, I’ll just skip it.”
“If my day is jam-packed, I’ll start fresh tomorrow.”

But here’s the truth: doing a little bit is massively better than doing nothing at all.
And that tiny effort—even if it’s just five minutes—creates momentum, builds identity, and keeps you aligned with the person you want to be.

1. Small Efforts Keep the Habit Alive

Think of your habits like a flame.
A full workout… a long run… a 30-minute reading session—that’s a roaring fire.

But on the days you only have five minutes?
That’s the spark that keeps the fire from going out.

Maybe you step out the door for a super-short run—even one mile, or literally five minutes. You still checked in with your routine. You reinforced your identity:

“I am someone who moves my body.”
“I am someone who honors my goals.”

The intensity doesn’t matter nearly as much as the continuity.

2. A Small Win Shifts Your Energy

You know those busy days when you’re pulled in 10 different directions? When everything feels reactive instead of intentional?

A tiny action can change that instantly.

A 5-minute walk.
A single page of a book.
Two minutes of deep breathing.
Tidying one small space.

These little actions anchor you.
They remind you that you’re still steering the ship—even if today’s waters are choppy.

And often?
Five minutes turns into ten.
Ten turns into a full session.
But even if it doesn’t, you still win.

3. Small Actions Compound Over Time

If you read for just 5 minutes a day, you’d finish multiple books a year.
If you did a short run three times a week, you’d stay conditioned all year long.
If you spent five minutes daily on gratitude or planning, your mindset would shift dramatically.

Tiny actions—done consistently—become big results.

We overestimate what we can do in an hour and underestimate what we can do in a few minutes repeated over weeks and months.

4. Removing the Pressure Makes Life Feel Lighter

When your standard is “do something,” rather than “do everything,” you take away the self-judgment that so many of us carry.

Instead of ending the day thinking:

“I failed. I didn’t get to my workout.”

You end the day saying:

“I showed up for myself, even when it was hard.”

That mindset shift is everything.

5. Something Is Always Better Than Nothing—Because You Matter

This isn’t about perfection.
This is about honoring your future self.

When you choose five minutes instead of zero, you’re choosing:

• Progress over paralysis
• Intention over overwhelm
• Self-care over excuses
• Identity over outcome

And day after day, that builds a stronger, more confident, more grounded version of you.

A Simple Mantra for Busy Days

When your schedule feels impossible, try saying:

“A small step counts. A small step is enough.”

Because it is.
And because you’re worth the effort—even the five-minute version.

“It’s not always the end result that matters, but the person we become getting there. “

Tanya

Motivation Monday: Share Your Light… Even If You Feel Insecure

Motivation Monday: Share Your Light… Even If You Feel Insecure

Have you ever held back from sharing something—an idea, a tip, a story, a video—because you were afraid of how you might look or what someone might think? If so, you’re not alone. In fact, that was exactly my topic for today’s Motivation Monday video.

I talked about something that I struggle with too: showing up on camera even when I’m feeling insecure. For me, that includes my big forehead, the extra weight I’m carrying right now, and even the way my mouth moves when I smile. These are the little things my brain loves to fixate on… even when no one else notices or cares.

But here’s what I reminded myself—and wanted to remind you, too:

When you share something that might help, support, or comfort another person, it is not about how you look.
It’s about who you might reach.

It’s about the person who needed to hear exactly what you said.
The person who learned something they didn’t know before.
The person who felt less alone because you showed up.

We don’t inspire others by being perfect.
We inspire them by being real.

So if you’ve been hesitating to record that video, post that photo, share that idea, or put your voice out into the world—take this as your sign. Do it anyway. Put the fear aside, even just for 30 seconds, and hit record. You have something valuable inside you, and keeping it locked away helps no one.

Let the goal be connection, not perfection.

Let the impact you can make matter more than the insecurity you feel.

And trust this truth:
People don’t remember your forehead, your weight, or your smile quirks.
They remember how you made them feel.

This week, choose courage.
Choose authenticity.
Choose to show up—exactly as you are.

Because someone out there needs your light.

Motivation Monday: Three Things ....

🌿 Finding Gratitude in What You See

We often hear about the power of gratitude journaling — writing down a few things each day that you’re thankful for. But lately, I’ve been thinking about something even simpler, and maybe even more powerful: noticing three things you can see right now that make you feel grateful.

It’s an easy habit, one that can be done anywhere — during your morning coffee, while taking a walk, or sitting quietly at home. The idea is to pause for just a moment and really see what’s around you.

Maybe it’s the way the morning light hits your kitchen table.
Maybe it’s your dog peacefully sleeping at your feet.
Maybe it’s the blue sky, the sound of birds, or even your favorite chair that fits just right.

When we take time to notice these small, ordinary details, we shift our focus from what’s missing to what’s already here. This simple act of looking up, looking around, and noticing what’s right in your field of vision helps you reconnect to the present moment — not just in thought, but in feeling.

Try it today: wherever you are, pause for thirty seconds and name three things you can see that you’re grateful for. Don’t overthink it — just look, breathe, and acknowledge.

You might be surprised by how much beauty is already in your world, waiting for you to notice it.

💫 Call to Action:

Over the next week, try making this part of your daily routine. Each day, find three things you can see that make you feel thankful — and really see them. If you’d like, jot them down or snap a quick photo to remind yourself of those small, meaningful moments.

Then share one with me or tag me on social media — I’d love to see what gratitude looks like through your eyes. 🌼

🌻 Choosing Your Word of the Year: One Word That Can Change Everything

Finding clarity, focus, and joy—one word at a time.

✨ Why Choose a “Word of the Year”?

As we close one chapter and open another, many of us feel the pull to set resolutions or long lists of goals. But what if, instead, you chose just one word — a single focus that brings clarity and intention to everything you do?

In the book One Word That Will Change Your Life by Jon Gordon, Dan Britton, and Jimmy Page, the authors share how one simple word can transform the way you live, work, and grow. Instead of juggling endless goals, your word becomes a north star — a guidepost for your choices and energy throughout the year.

🌿 What Makes One Word So Powerful?

• It simplifies — one word gives focus instead of overwhelm.

• It centers you — helping you return to what matters most when life gets busy.

• It connects — linking your personal growth, family life, and business in one unified intention.

• It inspires action — each day becomes an opportunity to live your word in small, meaningful ways.

🪞 Step 1: Reflect on the Year Behind You

Take a quiet moment to think about the past year:

• What brought you joy?

• What challenged you?

• What did you learn about yourself?

• What do you want more of or less of in the year ahead?

This reflection is where your word begins to reveal itself.

🌈 Step 2: Visualize Your Ideal Year Ahead

Picture yourself one year from now — it’s next December.
How do you feel? What’s different?
Maybe you’ve built healthier habits, strengthened relationships, simplified your home, or reignited your creativity.

Ask yourself:

“What kind of person do I want to be this year?”

Your answer often leads you to your word.

🖋️ Step 3: Brainstorm & Choose Your Word

Write down every word that comes to mind. Don’t overthink it — just let them flow.
A few examples to get you started:
Grow. Simplify. Connect. Restore. Brave. Light. Joy. Focus. Grace.

Then circle the one that calls to you most.
The one that feels right — maybe even a little uncomfortable — because growth usually happens outside the comfort zone.

💡 Tip: The right word will feel like both a challenge and a promise.

🌻 Step 4: Make It Visible

Once you’ve chosen your word, bring it to life!

• Write it on a sticky note and put it on your mirror.

• Make it your phone wallpaper.

• Add it to your vision board or planner.

• Wear it on a bracelet or necklace.

The more you see your word, the more you’ll live it.

🧭 Step 5: Check In Throughout the Year

Here’s the part I love to ask my readers and clients — Did you remember your word this year?

We often start strong in January but forget by March.
So make it a ritual to check in:

• Monthly: How did I live my word this month?

• Mid-year: Does it still feel right? Has the meaning evolved?

• Year-end: How did this word shape my choices, relationships, or mindset?

You might be surprised by how much your word quietly influenced your year.

🕊️ A Gentle Challenge

If you chose a word last year, take a minute right now to reflect:

• Do you remember it?

• Did it guide you in any way?

• What worked — and what didn’t?

Then, as you look ahead, pick a new word that fits where you are now.
Write it down in your planner, share it in the comments, or tag me on social media — I’d love to hear your word and cheer you on!

🌼 Word of the Year Worksheet

Year: _______
My Word: _______________________
Why I Chose It: ___________________________________________
How I’ll Live It (3 Actions):

Reminders (Where I’ll See It): __________________________
Quarterly Check-Ins: Jan | Apr | Jul | Oct

🌟 Remember: your word doesn’t have to be perfect — it just has to be meaningful.

💬 Closing Thought

Choosing a Word of the Year isn’t about doing more.
It’s about becoming more intentional — with your time, your energy, and your joy.

So as you plan for the months ahead, ask yourself:

“What word will guide me toward the happiest, healthiest version of me?”

When you find it, you’ll know. 🌻

📘 Inspiration

Based on the book One Word That Will Change Your Life by Jon Gordon, Dan Britton, and Jimmy Page.

This book is a QUICK READ!!! So worth picking up, downloading, or getting it from your local library ( my favorite option !)

Take Care !

Tanya

🌟 Do Something Today Your Future Self Will Be Proud Of

We all have that one thing that nags at us.
Maybe it’s the junk drawer that catches your eye every time you open it.
Maybe it’s the treadmill collecting dust in the corner.
Or maybe it’s that friend you’ve been meaning to call for months, but somehow the days keep slipping by.

Here’s the truth: it doesn’t have to be a big thing to matter.
Your future self isn’t asking for perfection — she’s just asking for progress.

The Power of Small Wins

When you do one small thing today that moves your life forward — even by an inch — you create momentum. Organizing that drawer? It’s not just about the clutter. It’s about creating calm every time you open it. Walking five extra minutes? That’s not just exercise. It’s a quiet vote for your long-term health. Making that phone call? It’s not just a chat — it’s a reminder that connection still matters in a world that moves too fast.

These tiny moments may seem insignificant, but they add up. They’re the stitches that hold together the bigger fabric of a life well lived.

💡 Ideas for Small Wins You Can Do Today

• Tidy one tiny space. A single drawer, a nightstand, or the kitchen counter. Clear space creates clear thoughts.

• Move your body a little extra. Walk one more block, take the stairs, or stretch while your coffee brews.

• Drink an extra glass of water. It sounds small, but it’s an easy way to show your body kindness.

• Send a text or make a quick call. Reconnect with someone you’ve been thinking of. Relationships are what we’ll always value most.

• Write down tomorrow’s top three tasks. You’ll start your day with purpose and clarity.

• Delete 10 old emails. Or unsubscribe from newsletters you never read — digital clutter counts, too!

• Go to bed 15 minutes earlier. Your future self will wake up feeling more rested and in control.

• Put something kind on your calendar. A coffee date, a walk, or even just an afternoon off. It gives you something to look forward to.

• Say one positive thing to yourself. Out loud. Your self-talk matters more than you think.

Each of these small wins might take five minutes or less — but each one is a quiet act of care for the person you’re becoming.

Your Future Self Is Cheering You On

Imagine your future self one week from now, or even six months from now — smiling, lighter, and thankful that you took those little steps. She’s not thinking about the things you didn’t do perfectly. She’s proud that you tried. That you showed up for yourself. That you said, “I’ll start today.”

Because someday, all those “small” choices — the walks, the calls, the decluttering, the extra glass of water, the early bedtime — will have built a life filled with calm, health, and connection.

Start Small, Start Now

You don’t have to overhaul your life.
Just choose one thing today that your future self would thank you for.
Then do it again tomorrow.

Progress is quiet. But it’s powerful.

I would love to hear from you what you might have done to create your “ Small or Big Win “ today :)

Motivation Monday: Permission to not Always " Go for the Grind"

💫 It’s Not Always About “Grinding It Out”: The Power of Slowing Down

We live in a world that glorifies the hustle — the 5 a.m. workouts, the high-intensity sweat sessions, the “no excuses” mindset. But here’s the truth: sometimes your body and mind need something gentler. And that’s not laziness — it’s wisdom. I had to remind myself of this the other day when I decided to just go for a long walk rather than my normal “ Grind it Out ” workout.

There are days when what you truly need isn’t another round of pushing yourself harder, but rather a slower-paced walk that lets you breathe, move, and reconnect.

🌿 Movement Doesn’t Always Have to Be Intense

We often measure the success of a workout by how sweaty, sore, or spent we feel afterward. But movement in any form — even a peaceful walk around the neighborhood — counts. Walking improves circulation, supports joint health, lowers stress hormones, and helps us think more clearly.

Think of it as movement that nourishes rather than drains. It’s not just about calories burned; it’s about energy restored.

🧘‍♀️ The Mental Reset of a Simple Walk

A slower walk can be its own kind of therapy. When you move without the pressure to “perform,” your thoughts settle. You start noticing the little things — the changing leaves, the sound of your breath, the rhythm of your steps. Just walking rather than running let me have the mental space to really see what was around me and take it all in.

That’s when clarity often sneaks in. It’s where creative ideas spark, worries soften, and your head feels just a bit lighter.

💬 Listening to Your Body, Not Your Ego

Pushing hard has its place. Growth does require effort. But balance requires knowing when to rest — or simply to move differently. Listening to your body is a form of respect. It’s recognizing that slowing down doesn’t mean giving up; it means tuning in.

🌸 A New Kind of Progress

So next time you feel guilty for taking a walk instead of “grinding it out,” remind yourself that you still showed up for yourself. You still moved your body. You gave your mind space to breathe. Maybe even make a note in your journal ( if you have one :) of how you feel after taking even a short walk.

Sometimes the best progress happens when you stop forcing it.

Motivation Monday: Adding More Laughter and Fun Back Into Your Life

When was the last time you really laughed — I mean the kind of laugh that makes your cheeks hurt and your stomach ache? For many of us, life has become a steady rhythm of responsibility, stress, and productivity. We’re checking boxes, managing homes, and juggling work and family — but fun? That somehow slipped off the to-do list.

Mel Robbins recently shared an episode all about adding fun back into your life, and it’s a message worth taking to heart. Fun isn’t a luxury — it’s a necessity. It’s what keeps you connected to joy, creativity, and the part of yourself that feels fully alive. Here is the link to her most recent episode that sparked my idea for this post.

Mel Robbins : Ways To Add More Fun to Life https://open.spotify.com/episode/2hovcIleL6pQjH75vFZuOy?si=EKs9j3V_SSmktUHzjrUbNQ

Why Laughter Matters

Laughter really is medicine. It lowers stress hormones, boosts your immune system, and helps you feel more connected to others. But beyond the science, it just feels good. When you laugh, even for a few seconds, it’s like hitting a reset button on your mood.

Find Friends Who Make You Laugh

If you think about your favorite people, chances are they’re the ones who make you laugh until you can’t breathe. Seek those people out. Schedule time with them — even if it’s a quick coffee, a phone call, or a text thread full of inside jokes. And if you don’t have much free time, that’s okay. Make the small moments count. A five-minute chat with a funny friend can shift your whole day.

Can you meet a good friend to play a game and have a regular “ Game Night “ What about getting together with friends to do some new silly holiday traditions?

Do Things Just for the Fun of It

As adults, we often only do things that are “productive” or “make sense.” But what about doing things just because they’re fun? Go for a spontaneous drive with music blasting. Take a dance class even if you have two left feet. Try pickleball, karaoke, or painting rocks — anything that brings a smile to your face.

Fun doesn’t have to be big or expensive — it just has to make you feel lighter.

If You Don’t Have Time for Friends… Laugh Anyway

Some days are just too packed. When that happens, don’t forget that laughter can still find you. Watch a few funny videos that make you belly laugh — the kind that you have to replay twice because you can’t stop giggling. Queue up a feel-good comedy. Listen to a podcast that always cracks you up. It all counts.

My husband is great about finding the funniest videos on Instagram and sharing them with me, always on the days I need that laughter the most ! Do you have a friend who has a knack for finding funny videos or can you both share them as a new routine ?

Make Fun a Habit

What if “fun” became part of your weekly routine, not a rare event? Try writing “something fun” on your calendar each week. Even if it’s just 20 minutes, you’ll start to notice how much lighter you feel.

Because here’s the truth: joy doesn’t just happen — we have to invite it in.

So go ahead — laugh more, play more, and give yourself permission to have fun again. You’ll be amazed how much better life feels when you do.

I truly believe that we all need more laughter in this world, even if it’s just for a moment or two.

-Tanya

Motivation Minute: What If You " Paused" Your Fear for a Week ?

What Would Your Life Look Like Without Fear? Try One Week and See

Fear is sneaky. Sometimes it’s obvious—like the nervous flutter in your chest before speaking in public. Other times it’s quiet—like the hesitation to try something new, make a phone call, or say what’s really on your mind. Fear often disguises itself as “I’m too busy,” “maybe later,” or “that’s just not me.” But what if fear wasn’t the thing holding you back?

Imagine, just for a moment, what your life would look like if you put fear aside.

• Would you finally start that project you’ve been thinking about for years?

• Would you reach out to someone you’ve been too nervous to call?

• Would you try something or go somewhere that you have been too afraid to try or experiment with?

• Would you sign up for that class, book that trip, or share your ideas out loud?

The truth is, fear often keeps us living small. It makes us believe comfort equals safety, but comfort can also mean missed opportunities, unspoken words, and dreams left on the shelf.

A One-Week Experiment

What if you didn’t have to commit forever? What if you just experimented for one week with living as if fear didn’t get a vote?

Here’s how to try it:

1. Identify your fears. Write down the things you’ve been avoiding—big or small.

2. Write Down “ Worst Case” : Once you have noted some of your worst and recurring fear thoughts, jot down what is the worst case scenario should your worst fear materialize? Sometimes writing that down can make us realize that perhaps it’s not as terrible as we imagined.

3. Pick one each day. For seven days, do one thing you’d normally hold back from because of fear.

4. Start small. Maybe it’s making a phone call, signing up for a class, or saying yes to something new.

5. Notice what happens. Journal how you feel after each action. Did it turn out as badly as your fear predicted? Or did something surprising open up?

6. Reflect. At the end of the week, ask yourself: How did this change me? What felt different? What possibilities opened up?

Why This Works

Fear doesn’t go away. The trick is learning to act with it, instead of waiting for it to disappear. Often, when we step into the thing we fear, we realize the story we were telling ourselves was far scarier than reality. Courage is simply fear plus action.

What Could Change?

You might feel more energized.
You might discover a hidden strength.
You might find out people are more supportive than you thought.
You might even take the first step toward a dream you thought was impossible.

The only way to know is to try.

So this week, give yourself permission to live one week as if fear doesn’t control you. Take the leap. Say the words. Do the thing. And see just how different your life can feel.

Planning Seasonal Joy: How to Make Time for the Little Things That Matter

Do you ever feel like the seasons fly by, and before you know it, you’ve missed out on the special moments you love most? Maybe you had big plans to make homemade ice cream in July, go apple picking in September, or host a cozy campfire night in October—but somehow life got busy, and those memories never happened.

The truth is, the things that bring us joy rarely happen by accident. They happen when we make space for them. Planning ahead is the key to making sure the simple, meaningful traditions you love don’t slip away.

Here’s how you can plan seasonal joy—so every season feels full and memorable.

1. Start with a Seasonal Bucket List

At the beginning of each season, make a short list of experiences you’d love to enjoy. Keep it simple—three to five activities are plenty. These should be things that truly light you up, not just “should-do’s.”

• Spring: Visit a local flower festival, start an herb garden, take a long walk on the first warm day. I love making a note of seeing the first snow drop flower that pops up !

• Summer: Make homemade ice cream, spend an evening stargazing, enjoy a beach day, host a campfire with friends.

• Fall: Go apple picking, bake pumpkin bread, take a foliage drive, light the first fire in the fireplace.

• Winter: Try a new soup recipe, build a snowman, have a cozy movie night with blankets, or visit holiday lights. Try a new winter sport that you’ve never tried before !

2. Put It on the Calendar

Dreams become real when they’re scheduled. If you want to host a campfire in July or go apple picking in September, block it off in your calendar now, not later. Treat these joyful activities like appointments with yourself—because they’re just as important.

I think putting things on actual paper counts for something. You can grab a full year calendar from the dollar store just to use for planning these special traditions. TINY investment with a HUGE return :)

3. Plan in Advance, But Keep Flexibility

Having your seasonal list mapped out means you’re less likely to forget, but remember: life happens. Weather, busy weeks, or unexpected changes might shift your plans. Give yourself the freedom to move things around, but don’t skip them entirely.

4. Include Family & Friends

Some of the best seasonal memories are shared. Let your kids, partner, or friends add ideas to the list. You may be surprised what traditions they love most—or which new ones they want to try.

5. Celebrate the Small Things

Seasonal joy doesn’t have to be elaborate. A simple bowl of homemade ice cream in July or hot chocolate after a winter walk can become a tradition that anchors you to the moment. Often, it’s these little rituals that end up being the most meaningful.

✨ The takeaway: Time passes quickly, but when you plan ahead, you’re much more likely to create the memories you’ll look back on with joy. Each season has something unique to offer—don’t let it slip by unnoticed.

So grab your calendar, make your list, and start planning. The seasons are waiting for you.

Motivation Monday: The Power of Fresh Air

The Power of Five Minutes: Why Fresh Air (and a Few Trees) Can Change Everything

We live in a world that moves fast. Our to-do lists stretch longer than the daylight hours, and our screens constantly call for our attention. Trust me when I tell you that I struggle with all of those !

But what if just five minutes outside—just five minutes—could help you reset your mind, lift your mood, and reconnect with yourself?

Turns out, it can. I don’t think that I have EVER regretted stepping outside and taking a minute to just hit the pause button.

Fresh Air Is a Form of Medicine

Stepping outside for even a few minutes gives your brain a break. Fresh air increases oxygen flow, which helps improve focus, reduce stress, and support a healthy immune system. You don’t need a full afternoon hike or an elaborate retreat. Just walk out the door, take a few deep breaths, and let your body respond. It’s almost instant.

The Magic of Trees and Trails

If you’re lucky enough to have access to a park, trail, or patch of woods—even a small one—go there. For any of you who are reading this that live right here in the Berkshires, we have woods all around us ! I don’t think that there is a town in the Berkshires that doesn’t have access to public land/woods within 10 minutes of anywhere you might be. Being in the woods does something powerful. Research shows that time in nature (even just a few minutes) can lower cortisol, the stress hormone, and improve your mood and energy levels. This practice is known as “forest bathing” in Japan, and it's considered essential for mental and emotional well-being.

It Doesn’t Have to Be Perfect

You don’t need hiking boots or a backpack. You don’t need to drive an hour to a mountain trail. Just open your door. Step onto the porch. Walk around the block. Sit on a log. Smell the air. Look at the sky. Touch a tree.

Nature doesn’t ask anything of you—except that you show up.

Build a Simple Habit

Start with five minutes. Make it part of your morning coffee ritual, or your end-of-day reset. Walk your dog without your phone. Sit on your stoop and just be. You’ll be amazed at what those few minutes can do. And chances are, you’ll start to crave it. Remember my earlier post this month about the “ Merlin App” Great time to open that !

A Gentle Invitation

This isn’t another task on your list. It’s an invitation. To breathe, to listen, to reconnect—with the world around you, and with yourself.

So today, find your patch of sky. Let the air touch your skin. And if you can, step into the woods. Even for just five minutes.

It counts. And it matters.

I hope that this reaches someone that needed the nudge

"Nature is fuel for the soul"

Richard Ryan, Professor of Psychology at Rochester University 

The Amazing Merlin App: How It Calmed My Soul

Take a Moment: How the Merlin App and Birdsong Can Help You Slow Down

In a world where every moment feels scheduled and packed to the brim, finding small ways to pause and reconnect with the natural world can be truly healing. One of the simplest — and most rewarding — ways to do that? Just sit outside and listen to the birds.

The Merlin Bird ID app, created by the Cornell Lab of Ornithology, has become a gentle daily companion for many people who want to slow down, unplug, and enjoy a little stillness. With just a tap, you can identify the birds singing around you in real time. But beyond identification, the app offers something deeper: an invitation to pause. I am so thankful to my client who introduced me to the app many months ago. NEVER did I see myself as a bird person…. but now it’s safe to say I might just be that.

A Five-Minute Reset

You don’t need a forest or a day off to make space for this. Step outside your back door, sit on your porch, or lean against a tree. Open the Merlin app, hit "Sound ID," and just... listen.

Within seconds, you’ll begin to notice the subtle differences in each chirp, call, or song. The friendly chatter of a chickadee, the lilting notes of a song sparrow, or the curious “cheer-up, cheerily” of an American robin can draw your attention away from to-do lists and inboxes, and back into the present moment.

It becomes a kind of meditation. Instead of focusing on your breath, you're focusing on the sounds of the wild — the pulse of nature that’s been there all along, just waiting for you to notice. You might even get to the point where you hear a new sound that you know you haven’t heard before!

Why It Works

Listening to birdsong has been shown to have real mental health benefits, including reduced stress and increased feelings of calm and connection. The Merlin app enhances that experience by gently teaching you the names of your new feathered companions, adding a layer of mindfulness and curiosity to your break.

You’re not just hearing birds — you’re meeting them.

A Daily Ritual Worth Keeping

Try it once, and it might become a habit. A morning coffee on the deck with Merlin running in the background. A quiet moment after lunch on a park bench. Even five minutes in your backyard before dinner. It's a low-effort, high-reward ritual that can bring peace, wonder, and a deeper appreciation of the world right outside your window.

So next time you're feeling overwhelmed, take a moment. Open the app, step outside, and let the birds do the talking. You just might find that they say exactly what your soul needed to hear.

If any of you give this a try, I would so love to hear what you thought !

Cheers to the birdies in our world :)

Tanya

Motivation Minute: What Does the New " 2.0" Version of You Look Like?

How to Start Your Upgrade

1. Audit Your Current Version

Before you rewrite your next chapter, take a moment to assess where you are. What’s working? What’s draining you? What’s missing? Self-awareness is the foundation of transformation.

Ask yourself:

• What parts of my life feel outdated?
  
  

• What am I craving more of?
  
  

• What’s something I’m doing just to please others?
  
  

2. Design Your Ideal Identity

Who is the 2.0 version of you? Visualize them. What do they wear? How do they move through the world? What do they no longer tolerate? What brings them joy?

Give this new version of yourself permission to exist. Imagine the bold, grounded, healthy, and fulfilled version of you—and begin aligning with their mindset, habits, and energy.

3. Choose One Small Upgrade at a Time

You don’t need to overhaul your entire life overnight. Just like any software update, progress happens step-by-step.

Maybe it’s:

• Waking up 30 minutes earlier for quiet time
  
  

• Reading for 10 minutes a day
  
  

• Saying “no” without guilt
  
  

• Finally signing up for that class or trip
  
  

Every small shift moves you closer to your 2.0 self.

4. Limit Your Changes—10 or Fewer

As exciting as reinvention can be, it’s important not to overwhelm yourself by trying to change everything all at once. Limit yourself to no more than 10 new habits or changes. This keeps your transformation focused, realistic, and sustainable.

Trying to do too much at once often leads to burnout or giving up entirely. But a handful of meaningful, well-chosen upgrades? That’s where real momentum builds. Quality always beats quantity.

Start with 3–5 changes that matter most to you, and let the rest unfold naturally as you gain confidence and clarity.

5. Surround Yourself with Supportive Energy

Upgrading your life might mean upgrading your circle. Spend more time with people who light you up, not those who dim your shine. Look for expanders—those living in ways that inspire you to level up. If you have a close friend, maybe even share the “ upgrades” you’re hoping to make for yourself.

6. Give Yourself Grace

Growth isn’t linear. You’ll have days when you fall into old patterns. That’s okay. The goal isn’t to be flawless—it’s to be intentional. Every choice is a chance to return to the new path you’re carving.

Embrace Your Next Chapter

The beauty of becoming “You 2.0” is that it’s yours. You get to write the rules. You get to reintroduce yourself to the world, grounded in your truth, purpose, and power.

You’re not starting from scratch. You’re starting from experience—with new clarity, fresh vision, and a heart ready to grow.

This is your upgrade season. Don’t be afraid to reboot. The next version of you is going to be extraordinary.

I can’t wait to hear from you all if you try this project

Tanya

Run With Heart: How to Start a Running Program by Listening to Your Heart Rate, Not the Clock

If you’ve ever started running and quickly burned out because you felt too slow, too tired, or like you weren’t improving fast enough, you’re not alone. A common trap new (and experienced) runners fall into is chasing speed or distance before their body is ready. But what if you could ditch the pressure of pace and miles—and train smarter by focusing on your heart?

Welcome to heart rate-based running. I can attest to it as I recently tried it myself. I wanted to try something new as I was feeling SUPER discouraged after putting on some extra weight and just not finding enough time to get out for my runs.

Why Heart Rate Matters More Than Pace

When you run, your heart rate reflects how hard your body is working. Unlike pace or distance—which are influenced by terrain, weather, and how much sleep you got—your heart rate tells the truth about your effort level.

Training by heart rate ensures you stay in the right effort zones to build endurance, improve fitness, and avoid burnout or injury. Plus, it’s way more forgiving than constantly chasing a specific pace.

The Heart Rate Zones, Explained

Most heart rate training systems break things down into five zones:

• Zone 1 (Very Light, 50–60% of max HR)
  Easy walking or very light jogging. Good for recovery and warming up.

• Zone 2 (Light, 60–70%)
  The goldmine for beginners. This zone builds aerobic endurance and teaches your body to burn fat efficiently. You should be able to hold a conversation here.

• Zone 3 (Moderate, 70–80%)
  Often called the “gray zone.” It feels like you’re working, but not pushing. You’ll spend time here later, but beginners don’t need much of it early on.

• Zone 4 (Hard, 80–90%)
  For short, intense efforts. Not beginner-friendly until you’ve got a strong aerobic base.

• Zone 5 (Max Effort, 90–100%)
  Sprinting. Rarely needed unless you're training for speed or racing competitively.

🩺 You can estimate your max heart rate as 220 minus your age, though a more accurate number can be found through lab testing or a structured workout.

Getting Started with a Heart-Based Running Program

Here’s how to structure your running journey with heart rate in mind:

Step 1: Get a Heart Rate Monitor

A chest strap is most accurate, but many smartwatches do a decent job. Just don’t rely on the treadmill handles or estimations.

Step 2: Commit to Running Slow

Seriously. Slower than you think. If you’re new, Zone 2 may mean walking with bursts of jogging. That’s okay. You’re building aerobic efficiency, and that takes time.

Step 3: Run for Time, Not Miles

Start with 20–30 minutes in Zone 2, three times a week. Focus on keeping your heart rate steady—not your pace.

Step 4: Track Progress

As your fitness improves, you’ll notice your pace increasing at the same heart rate. That’s the magic of this approach: your body gets stronger without feeling like it’s being punished.

Step 5: Be Patient

Heart rate training is a long game. But it’s sustainable, and it builds a rock-solid base you can expand on with speed or distance later.

Final Thoughts: Run Easy to Run Strong

Running by heart rate removes the ego from the equation. It allows you to focus on how your body feels rather than how fast it goes. You might be surprised how freeing it is to let go of the numbers on your watch and just tune in to your breath, your rhythm, and your heart.

In a world obsessed with pace and Strava stats, running by heart rate is a quiet, powerful rebellion—and your heart will thank you for it.

When It Snows In April: How To Still Celebrate Spring

When Spring Wears a Winter Coat: Celebrating the Season Even When It Snows in April

Spring officially arrives in March, and with it comes the promise of warmer days, budding trees, and the cheerful return of birdsong. But if you live in a place where April snow isn’t just a possibility but a regular guest, you know the season doesn’t always arrive wearing pastels and sunshine. Any of us who have lived in the Berkshires for more than a year, definitely know this to be true. 

Still, even with a dusting of snow on the daffodils, spring is worth celebrating—and maybe even more so when it’s wrapped in a bit of winter’s sparkle. Here’s how to lean into the beauty of this seasonal in-between and welcome spring with open (and maybe mittened) arms.

1. Let Nature Surprise You

There’s something undeniably magical about snow resting gently on new blooms. Crocuses poking through frosty ground. Robins fluffed up against a cold breeze. These little contrasts remind us that change doesn’t happen all at once—and that’s okay. Let nature’s rhythm guide you into spring with wonder rather than impatience. I know that I have heard the little hopeful birds chirping for weeks! If they aren’t losing hope, we can’t either ! 

2. Decorate Anyway

Put up your spring wreath. Arrange those tulips on the table. Light a candle that smells like fresh rain or blooming lilacs. Sometimes the simple act of bringing spring inside helps shift your mindset, even if you’re still wearing your winter boots outside. Even getting flowers from the store that have an amazing scent, such as daffodils, might just be a game changer!

3. Take a Walk in the Chill

Spring snow has a different feel from the deep freezes of January. It’s lighter, often melting by mid-afternoon, and the air smells more alive. Go for a walk, breathe in that earthy mix of thaw and renewal, and listen—really listen—for the sounds of spring under the silence of snow. There’s something poetic about it. When that sun shows itself, take a moment to sit outside and look up and soak it in. ( even if you’re still wearing a hat, scarf, and gloves lol) 

4. Start Something New

Whether it’s clearing out a closet, starting seedlings in your windowsill, or journaling about the season ahead, spring—even with snow—is an invitation to begin again. Don’t wait for the “perfect” weather. New beginnings happen in all kinds of conditions. What changes would you like to see for yourself in this next season? 

5. Embrace the Humor of It

Let’s face it: Snow in April is kind of funny. You just swapped out your winter gear, and now it’s back. Laugh at it. Take a picture of your snow-covered patio furniture and call it “New England chic” (or insert your region’s name here). Find the charm in the absurdity. It’s part of the experience. I know that I made the mistake of putting my ice scraper away last week ( I NEVER ….EVER.. do this before May and I forgot !) 

So yes, it might snow in April. And that might feel frustrating when you’re craving sandals and sunshine. But spring isn’t just a temperature—it’s a shift, a stirring, a sense of hope. And that, snow or not, is always worth celebrating.

The first day of spring is one thing, and the first spring day is another. The difference between them is sometimes as great as a month. ~Henry Van Dyke

What's Your " Screen Time" Looking Like Lately ?

Taking a "Time Out" from Your Phone: A Reality Check on Screen Time

In today’s digital world, our phones have become an extension of ourselves. Whether it's checking emails, scrolling through social media, or watching videos, we often don’t realize just how much time we’re spending on our screens. Taking a “time out” from your phone can be a powerful way to regain balance, boost productivity, and improve mental well-being. One of the first steps? Checking your daily screen time.

The Wake-Up Call: Checking Your Screen Time

Most smartphones now have built-in features that track screen usage. If you’ve never looked at yours, you might be in for a surprise. To check your screen time:

• iPhone: Go to Settings > Screen Time and view your daily and weekly reports.

• Android: Navigate to Settings > Digital Wellbeing & parental controls to see a breakdown of your phone usage.

Once you see the numbers, ask yourself: Is this how I want to be spending my time? I have to say that I think for most of us, we will be shocked to actually see the amount of time that we are looking at our phones each day.

The Benefits of a Phone “Time Out”

Taking intentional breaks from your phone has multiple benefits:

• Reduced Stress & Anxiety: Less screen time means fewer notifications and digital distractions, helping you feel more present and less overwhelmed.

• Improved Sleep: Excessive phone use, especially at night, can interfere with your sleep cycle. Cutting back on screen time before bed can lead to more restful sleep.

• Stronger Relationships: By putting your phone down, you can engage more meaningfully with family, friends, and coworkers. I think that the people we share time with deserve to have our undivided attention and not feel that we are only “ Partially There”

• Increased Productivity: Without constant phone distractions, you can focus better and get more done in less time.

How to Take a Screen Time “Time Out”

If you find your screen time is higher than you'd like, here are some practical ways to cut back:

1. Set App Limits: Many phones allow you to set daily limits on social media and other time-consuming apps.

2. Schedule “Phone-Free” Time: Designate certain hours of the day where you put your phone away—like during meals, workouts, or before bed. You can also just decide a few times a day to set the phone aside. Even starting with 5 minutes is a start ! :)

3. Use “Do Not Disturb” Mode: Reduce interruptions by turning off non-essential notifications.

4. Replace Screen Time with Other Activities: Swap scrolling for activities like reading, exercising, or spending time outdoors. You would be amazed at how transformative even a 5-10 minute walk can be. No phone, just your thoughts and the fresh air. If you bring someone with you on the walk, it’s a great time to talk with zero interruptions.

5. Try a 24-Hour Digital Detox: Pick a day to completely unplug and see how you feel without constant digital engagement. This might be close to impossible so perhaps start with a morning or evening with taking a phone break?

A Healthier Relationship with Your Phone

Your phone is a tool—not a necessity. By checking in on your screen time and taking regular breaks, you can reclaim valuable hours in your day. The goal isn’t to eliminate phone use altogether but to create a healthier, more intentional balance.

So, take a moment today to check your screen time. You might be surprised—and inspired—to take a well-deserved “time out.”

I would love to hear any of your thoughts and experiences if you decide to give this a try!

Tanya

It’s Okay to Just Go Through the Motions Some Days

We live in a world that glorifies hustle. Productivity is worn like a badge of honor, and the idea of doing the “bare minimum” is often met with guilt or shame. But the truth is, some days, the best thing you can do is simply show up and go through the motions.

Not every day has to be high energy, deeply fulfilling, or full of accomplishments. Some days are about survival, about doing just enough to keep things moving, and that’s okay. Today was that day for me, and I have certainly had days like this before.

The Reality of Energy Ebbs and Flows

Our energy isn’t infinite, and life doesn’t operate on a steady, predictable rhythm. There will be days when you wake up feeling off—maybe you're tired, overwhelmed, or just not in the mood to give 100%. And instead of forcing yourself to push beyond your limits, what if you allowed yourself a little grace?

Going through the motions doesn’t mean you don’t care. It means you recognize your current capacity and honor it. It means doing what’s necessary—getting out of bed, handling essential tasks, showing up for responsibilities—without demanding peak performance from yourself.

It might be a day where all that you can think about ( and daydream about) is being in your most comfy PJs and having comfort food for dinner !

Why Doing the Bare Minimum is Sometimes Enough

1. It Prevents Burnout – Always pushing yourself to maximum effort can lead to exhaustion. Restoring balance means knowing when to ease up. My husband often reminds me … “ You know, it’s actually ok to sometimes do “ NOTHING “ lol

2. You’re Still Moving Forward – Even when you’re not at your best, doing something (even just the basics) keeps momentum going. Progress doesn’t always have to be big. You can perhaps check off the most important tasks for the day, and leave it at that.

3. It Respects Your Humanity – You are not a machine. Some days will be slower, and that doesn’t make you lazy or unworthy. It makes you human.

Giving Yourself Permission

The next time you feel guilty about not doing enough, remind yourself: some days are just like that. And they don’t define you. The world won’t fall apart if you’re not operating at full capacity for a day (or even a few). Life is a marathon, not a sprint.

The more human we are, and perhaps even share with others that we have these “ off days” the more it gives the people we love permission to do the same.

So if today is one of those “just get through it” days, let that be okay. Do what you can, take care of yourself, and trust that tomorrow might feel different.

Because showing up—even in the smallest ways—is still showing up. And that matters.

I always hope that these posts might just reach someone that needed to hear it.

Take care.

Tanya

It's February: How Are Those Resolutions Coming Along?

We’ve all been there—January starts strong with ambitious goals, but by February, those resolutions feel like a distant memory. Life happens, motivation fades, and suddenly, you’re off track. The good news? Giving up for a little while doesn’t mean you’ve failed. It just means it’s time to reset and start fresh. Here’s how to get back on track and make real progress, no matter when you begin.

1. Let Go of the Guilt

First things first—don’t beat yourself up. Falling off track is part of the process. Instead of seeing it as failure, treat it as a learning experience. Ask yourself what caused you to stop and use that insight to adjust your approach.

2. Reassess Your Goals

Maybe your original resolution was too ambitious, too vague, or just didn’t fit into your lifestyle. Reevaluate and make adjustments. Instead of “I’ll go to the gym every day,” try “I’ll move my body for 30 minutes, four times a week.” Small, flexible goals are easier to maintain.

3. Start Small (Again)

You don’t have to dive in at full speed—just start. If you stopped eating healthy, begin by adding one nutritious meal a day. If you quit exercising, take a 10-minute walk. Progress is progress, no matter how small.

4. Create a Realistic Plan

Without a plan, motivation alone won’t keep you going. Schedule your workouts, meal prep, set reminders—whatever it takes to make your resolution a part of your routine. Make it as easy as possible to follow through.

5. Find Accountability

Tell a friend, join a group, or use an app to track your progress. Having someone or something to keep you accountable makes a huge difference in staying consistent.

6. Focus on Why You Started

Remind yourself why you set this goal in the first place. Write it down, put it somewhere visible, and reconnect with that motivation. Your reason should be personal and meaningful to you.

7. Celebrate Small Wins

Every step forward is worth celebrating. Hit the gym twice this week? That’s a win! Drank more water than usual? Another win! Recognizing progress, no matter how small, keeps you motivated.

8. Be Kind to Yourself

There will be setbacks, and that’s okay. Life isn’t about perfection—it’s about consistency. Keep moving forward, and don’t be afraid to restart as many times as you need.

Final Thought: Any Day is a Good Day to Start

The calendar doesn’t define your success—you do. Whether it’s January 1st or June 1st, what matters is your commitment to keep trying. So dust off those resolutions and get back to it. You’ve got this!

Would you like this tailored for a real estate audience or kept general?

Monday Motivation : Reach Out To Someone

Tis the season to reach out :)

With the holidays coming soon, this could not be a better time to reach out to someone that meant something to you that perhaps you’ve lost touch with.

Can you think of someone that you really loved having in your life regardless of how long ago or what little time you may have spent with them? As far as I am concerned, it’s never too late to reach out.

You may find that they have been thinking just the same thing but were too nervous to make that call or send that message.

“ Reaching out” can be as simple as a Facebook message, a quick text, a note that you can pop in the mail, or my favorite…. pick up the phone and call them.

One of my favorite things to look forward to is a call to an old friend of mine from when we were teenagers. We try and chat every Thursday early morning.

““There is nothing like an old friend who has shared our morning days, no greeting which makes the heart renew its sunshine so readily as the returning smile of an old friend.” ”

— — Edward Bulwer— Lytton

Life Tip: 5 Minutes of Fresh Air A Day Keeps the Blues Away

Would you be surprised if I told you that for one solid winter, I made sure that I got my butt outside every single day for at least 5 minutes ??? 

Just in case you’re thinking any of the following:

“ Wow, I could never do that ! I am not THAT person” 

Or

“ Holy moly she is a rock star!!! How the heck does she get herself motivated to do that???” 

Or 

“ She’s a nut job. Who cares anyway?” lol 

I will tell you that I didn’t just do this on a whim. 

There was a stretch of time where in addition to the actual darkness of winter, there were a whole batch of “ dark” and rather sad times that all came together. 

Without getting too far into the trenches, the loss of both parents, the passing of my father in law, and sending my oldest son off to his first year of college and having to let him spread his wings. 

I generally am a pretty happy person but I did find myself struggling to stay “ UP” as most people expected me to be. 

The one thing that I noticed was that as soon as it started to get colder and darker earlier in the day, the more I was inclined to stay inside and keep bundled up from the cold. However , nothing about that was making me feel better. 

So, I decided to do a little experiment with myself as the guinea pig. 

I committed to getting outside 5 minutes every day, regardless of the weather. 

On a side note, there was another huge side benefit of this experiment and they had four legs and a fluffy tail. 

Yes, we’re talking about my buddy Bubba, my 4 year old golden retriever. 

So every day, whether it was raining, snowing, or sleeting with high winds, I would put my insulated pants and winter jacket on, saddle up Bubba, and hit the streets for our daily walk. 

Just a few awesome things happened because of these walks:

• Just getting fresh air every day made me feel SOOOO much better ! 

• I gained this feeling of confidence in myself that I was actually doing it. 

• Bubba was more than thrilled that he got to be my sidekick and often, was getting a second walk in his daily routine 

• I found that I slept better just by getting the fresh air

• The house ALWAYS felt warmer after coming back in from a very windy brisk walk. 

• The worse the weather , the quieter the streets were for our walks. There is something to be said for having a walk every so often where it’s just me, the pup, and the mountains around us. 

• Time to listen to either my favorite podcast or music. If I needed to really clear my head, I would often just leave all electronics behind. 

Keep in mind that you in no way need to have a pup to try this experiment. 

One other note. 

I would recommend that this be a solo experiment. 

I can tell you with certainty that when I offered to my family members “ Want to step out for a walk today with me “ , the faces that I got in response to the offer were less than excited. Lol 

Not to mention we are talking about a 5 minute time span. It may take you just as long to put on your boots and gear as the walk itself but that’s totally OK! 

The point is to get outside, take a few deep breaths of fresh air, and clear your head and get some vitamin D from even a tiny bit of sun exposure. 

Let me know how you all do and if you have other great ideas related to this ! 

Have a wonderful day ! 

Tanya

“Some old-fashioned things like fresh air and sunshine are hard to beat.” – Laura Ingalls Wilder

What if we called it " Love Day" rather than " Valentines Day?"

“ Love Day” The New Way to Think About “ Valentine’s Day” 

Over the years, I have noticed that for many, Valentines Day can be a rather loaded holiday that can even be stressful for some. 

Whether you are newly single, a recent widower, or just someone that even isn’t in the best place with your current relationship, this holiday may be one that does not bring joy that particular year. 

I have heard it said and I believe it is true, that if you’re feeling down, the best thing that you can do is to focus on someone else. This post is exactly that. Taking this holiday and changing how you think about it. Finding a way to bring love and joy to those around you. 

Rather than getting wrapped up in waiting for cards and gifts that may or may not arrive, what if we looked at the holiday in a whole new way? 

What if we spent the day, and even the entire week, celebrating the ones that we love? That would encompass SO many other people in our world and space! 

What if you even dropped off a note or a goodie to your postmaster? Or perhaps your pharmacist? Just to show your appreciation for all that they do. Why do we have to wait for Christmas to give gifts and show our love for people that help make our lives better ? 

Of course if you have a partner or spouse, we don’t want to forget them either. How about your other family members ? Kids, parents, or extended family? Could you prepare for them their favorite dessert or goodie? Or even a card just to tell them all of the reasons that you love them and how grateful you are to have them in your life. 

If there is someone that was special to you or a family member that you have lost touch with, what a great day it would be to mail them a Valentines card and tell them that although you may have lost touch, you still love them and hope to reconnect?

 You can even do something less expected such as sending them a song via a text message that makes you think of them. I know that my mother always loved singing “ You are my sunshine”  to me as a child. I also sang that same song to my two boys for years after tucking them into bed at night. 

I feel super passionate about making sure to tell the ones that you love and appreciate how much they mean to you. Ideally, for the ones closest to you, tell them every single day. Outside of those closest to you, it can only bring joy to someone's day to hear that someone is thinking about them and why they are special to them. 

 If someone pops into your head, reach out to them. 

We all need more love in this world and you never know if the person you are reaching out to might be struggling. Hearing from you may be just what they need in that moment. 

I’m hoping this post gave you some ideas and ways to “ Spread the Love” 

-Tanya

If there is a day to act on the Love in your soul it is today, it is this moment.

 ~Mike Dolan, @HawaiianLife, tweet, 2015