There will come a moment today when you feel overwhelmed, frustrated, or impatient. Against your better judgement, you may allow this moment to send you into a negative tailspin. There is a better way.

Breathe. Thank. Act.

Is your Twitter feed about to send you into a fit of rage?

Breathe. Thank. Act.

Have your kids interrupted you during your meeting again?

Breathe. Thank. Act.

Is a deadline approaching way faster than you expected?

Breathe. Thank. Act.

In the span of about 30 seconds, you can gain control of your reaction to the moment by taking three simple steps. Breathe. Thank. Act.


If you can catch yourself before the negative emotion overtakes you, the first step in reversing course is simply remembering to breathe. Take one slow, deep breath and feel the calm enter your system.


After taking that slow, deep breathe, think of one thing for which you are grateful. Your partner. Your kids. Your health. Your ability to realize you're about to lose it in this moment! It doesn't have to be something big, but finding one thing that you appreciate can help shift your mood and mindset quickly.


You have taken the breathe and identified something for which you are grateful. The third and final step is to ask yourself, "What is the one thing I can do right now to move me in the direction I need to go?" As Anna sings in Frozen 2, "Just do the next right thing." Sometimes that's all we can do, and that's always enough.

Breathe. Thank. Act.

You've got this.

Have a great day!

Coach Chris

If you had to choose one word to describe who you are, which word would you choose? Which word captures who you are and who you are striving to be? Which word captures what is most important to you? Which word truly captures your essence? If you can't think of a word, don't worry. There are a lot of words and you have a lot of qualities, characteristics and values! I want to share with you a powerful exercise that can help you focus on what is truly important to you.

In his book Your One Word: The Powerful Secret to Creating a Business and Life that Matter, author Evan Carmichael encourages his readers to answer the following questions:

  • What's your favorite movie?

  • What's your favorite book?

  • What's your favorite song?

  • Who is your best friend?

  • What's your favorite quote to live by?

  • What kind of people do you like to hang out with?

  • Who was your favorite boss?

  • Why are you with your significant other?

  • Who was your favorite teacher?

  • What do you love most about your parents?

  • What activities make you come alive?

  • What do you look forward to most in your week?

  • When was the last time you felt overwhelmingly happy?

If you can take the time to really think about and answer these questions, you'll notice connections and themes that develop about your life. You might feel some pretty strong emotions, and several words might come to mind to identify those themes and emotions. One of those words might rise above all the rest and scream, "I'm the one word and you know it!" When I did this exercise, the word I landed on was "chills". In answering all the questions and thinking about different parts of my life, the common theme was that I am most alive and passionate during moments of anticipation, overwhelming emotions, exhilaration, and accomplishment. These are the moments that give me the chills. I want to add more chills to my life and help others do the same! If you can find your one word (or even narrow it down to a few words), it can help you get clear about where you should devote your time, energy and effort. Maybe that gives you confirmation that you are doing exactly what you should be doing. Maybe that gets you thinking about some changes you can make to live a life better aligned with your one word. If you would like to share your word with me, I would love to hear it (no pressure)! Just shoot me an email to

Have a great day! Coach Chris

What does the ideal future look like for you? What does the perfect situation for your health look like in 10 years? What does the optimal relationship with your kids look like in 20 years? What does the ideal outlook for your finances look like at 65? Today is as good a day as any to think about and start to manifest your ideal future. With that in mind, I have an exercise for you that has the potential to pay big dividends for you:

1) Choose one area of your life where you feel you could use some work. Some possibilities include health, marriage, self-care, finances, work, etc.

2) After choosing your one area, write out what your ideal future looks like. Go big or go home! Try to really feel the emotions associated with this ideal future. When you write it out, write it in first-person and present tense, as if it's happening right now. For example: "I am healthier than I have ever been in my life. My energy levels are consistent. I don't crash in the afternoon like I used to when I was younger. The increased energy and strength has made me a better husband, friend and dad. I spring out of bed each morning and can't wait to tackle the day. I don't crave junk food and I've learned to love cooking. I workout and walk or hike every day, and I receive compliments from people 25 years younger than me almost every day.

3) Write out your current reality for your one area. Be honest with yourself. Write out how you feel about this area in your life and let your emotions come through in your words.

4) Close the Gap. By creating your ideal future and recognizing your current reality, you have created a gap that you are trying to close. What is ONE thing that is reasonable and realistic that, starting today, you can do EVERY DAY to help close the gap? If you're striving for better health, it can be something as simple as taking a 10-minute walk every day. If you're striving for a stronger relationship with your spouse, it can be something as simple as snuggling with them for five minutes before you get out of bed in the morning. If you're striving for a stronger relationship with your kids, it can be something as simple as playing one board game with them each day.

Creating an ideal future is possible for all of us. It simply requires imagining and feeling that ideal future, and then taking small, consistent steps every day to close the gap between that ideal future and your current reality. You've got this! Have a great day! Coach Chris

Coach Chris


Welcome. Please take a look around. If anything makes you go, "Hmm..." then let's connect.

I'm a Personal Development Coach, Blogger, Author, Teacher, and most importantly, a Husband and Dad. 

I'm a big believer in focusing on the process instead of the product. I call this Perpetual Progress, which is a theme in my personal life and my coaching. 

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