NEWS!

Jo Banks

16 hours ago

One of the biggest reasons clients cite for not completing their goals is lack of time. However, many of us have much more of it than we think.Conducting an audit is a great way to understand how you spend your time and where you could maximise it.To do this, use a day-per-page diary, e.g. Google’s ‘day planner' is ideal; print some copies off and note everything you do (not just work-related tasks) and how long they take.Aim to do it for at least three days, including a Saturday or Sunday.Once you’ve completed the exercise, search for the areas where your time could be better utilised.You’ll be amazed at how much time you’re wasting without realising it. Next, pinpoint the areas for improvement.Finding just one extra hour a day will add up to 7 hours a week, 30 hours per month, which equates to 15 x 24-hour days per year; imagine what you could achieve in that amount of time!Consider how much time you spend on social media scrolling... 😬For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less

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Jo Banks

2 days ago

We all have avoidance or ‘numbing’ activities that we use for procrastination purposes. These activities can be beneficial in small doses, giving your brain a much-needed break from other tasks. However, in excess, they can indicate deeper problems, such as stress, anxiety, overwhelm and depression. Numbing activities often include: • 'Netflix' bingeing • 'Surfing the net'•SOCIAL MEDIA SCROLLING!• Unnecessary online shopping• Excessive gamingWhat avoidance or numbing habits do you typically use? When you find that you're numbing, a good question to ask yourself is:'What pain am I trying to avoid?'We can't change what we aren't aware of!When you’re conscious of your numbing tools sd well as why you're avoiding what you SHOULD be doing, it can be easier to actively CHOOSE something more constructive. For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less

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Jo Banks

3 days ago

As we all have such busy lives, using N.E.T. (No Extra Time) is a brilliant way to combine tasks.It not only helps to utilise your time more effectively, but it can be useful in making your 'action list' more enjoyable.For example:👍 No time to meet your friend and exercise? Combine the two👍 No time to make calls? Do it in the car on the way to work/meetings👍 No time to learn? Listen to podcasts while working👍 No time to read? Listen to audiobooks as you exercise/do housework/exerciseWhat tasks can you combine to make use of your time more efficiently and, preferably, enjoyable?!When you find ways to make your routine or difficult tasks enjoyable, you will begin to retrain your brain for happiness, triggering those all-important ‘happy’ hormones; endorphins, dopamine, serotonin, etc.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less

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Jo Banks

4 days ago

When planning your day, schedule the worst/most difficult/ important tasks first. We tend to put off anything that we perceive to be difficult, complicated or too time-consuming as we associate it with pain, resulting in procrastination (the FREEZE part of flight/fight/freeze).When we delay these tasks, we can spend the rest of the day fretting that we haven’t done them, often carrying them over until the next day and thinking about them all through the evening. We can spend more time worrying about not doing something than it would take to do it!By scheduling and completing your difficult jobs first, not only will the rest of the day feel like a breeze, but you'll also release dopamine (the Reward Chemical), giving you a sense of achievement. It’s important to note that most tasks are not as bad once we start and take far less time than initially thought.Single-mindedly working through a task until you complete it significantly contributes towards success.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less

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Jo Banks

5 days ago

Lists are a great way of staying focused and achieving more; what gets written down gets done.Writing things down physically, i.e., pen and paper, is preferable. A significant amount of research shows that we remember far more of what we physically write rather than type due to the creation of new neural pathways.Handwriting forces the brain to be more aware and conscious. It activates our Reticular Activation System - the part of the brain that sorts through the thousands of pieces of information that bombard us daily, bringing to our attention what is important.Of course, using list apps is brilliant for reminders (I use To Do and the Notes App on my Apple products). However, each morning, I make a habit of handwriting my tasks for that day rather than mindlessly typing a list into my phone.Remember to go back and cross or tick completed items off your list. When you do that, you'll get a nice dopamine hit (the reward chemical), making you feel good!For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less

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Jo Banks

5 days ago

Latest blog post is out now!https://rb.gy/zfwnm#sleep#bettersleep#sleephygiene#topsleeptips ... See MoreSee Less

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Jo Banks

2 weeks ago

At the end of each day, take ten minutes to plan what you want to achieve (and all the related activities) for the following day.You will accomplish far more by doing this, as you’ll be less likely to procrastinate, wasting time deciding where to start and being at the mercy of outside influences.Be crystal clear about the outcomes you want, i.e. what you must complete to make the day successful. You may want to list actions hour by hour to keep yourself on track. You could even go one step further and set reminders on your phone, which is a great way to stay focused.Of course, there will be interruptions, but often we attend to them at the expense of what we should be doing. If you get sidetracked without good reason, ask yourself, ‘Does this task take me nearer or further away from my goal’. If the answer is ‘further away’, stop what you’re doing and refocus.Each time you complete a task, cross it off your list; and you’ll trigger your internal reward system. Then, at the end of each day, check your progress and create your plan for tomorrow.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less

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Jo Banks

2 weeks ago

For many of us, the first thing we do when we wake up is to reach for our phones, check our emails, the news and what’s been happening on social media while we sleep.By doing this, we let the outside world in before we've even had a chance to wake up fully. Humans were not designed to have so much information bombard us as soon as we open our eyes, and our brains can find it difficult to cope.As a result, we can inadvertently trigger the stress response (fight, flight, freeze) even before crawling out of bed, significantly reducing our resilience.If you delay checking your phone until you're out of the shower (better still, wait until you’ve had breakfast), you’ll give your brain the time it needs to acclimate to being fully awake.Doing this will reduce stress and increase your resilience, enabling you to choose your mood and set your intention for the day rather than being at the mercy of others’ demands right from the start.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less

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Jo Banks

2 weeks ago

For many of us, mornings can be chaotic. However, how you start your day sets the tone for the rest of it.Creating a positive morning routine or ritual (that you stick to, even at weekends) is an excellent way to program your mind for success. Following is a list of some of the activities you could incorporate:1. Positively visualise your goals and how you’ll feel when you achieve them.2. Set your intention/outcome for the day.3. Visualise the day ahead going perfectly.4. List three things for which you’re grateful.5. Choose the mood you want to be in for the rest of the day(positive vs negative; it's a choice).6. Read a few pages of a book that inspires you.7. Practise yoga/meditation.8. Go for a 15-minute walk.9. Enjoy a wholesome breakfast.By creating a positive morning routine, you consciously decide how you want your day to be rather than being at the mercy of other people’s moods and demands.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less

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Jo Banks

3 weeks ago

The quickest way to achieve your goals is to model someone who has already done it. You can save an incredible amount of time, money, and energy by emulating others.It enables you to quickly discover what works and what doesn't without going through the pain of finding out for yourself.If you know someone personally, contact them, arrange coffee (you must pay!) and pick their brains. Most people will be more than happy to help (unless, perhaps, you will be in direct competition with them), as it’s flattering when someone is interested in you and what you’ve achieved.If you don’t know someone personally, but you know it’s been done before, research it. We have no excuse now, as everything we need on virtually any topic is at our fingertips.Incidentally, don’t be put off if you want to start a new venture and find someone else is already doing it:1. It means that there's a market for it.2. No one will be able to do it quite like you!For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less

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Jo Banks

3 weeks ago

If you have the idea to do, be or have something, it’s likely that you already have everything you need within you to achieve it.If you didn’t, you probably wouldn’t have the thought in the first place! That said, so many people fail to even get out of the starting blocks.Typically, I hear excuses like, ‘I’m waiting for the right time’ or ‘I’m waiting for a sign’. Well, here’s the thing, there’s rarely a right time, and if you’re looking for a sign, THIS IS IT!Most people fail to achieve or even begin to pursue their dreams, not because of timing, but due to FEAR. Fear of:• Failure• Being judged• Being unable to complete it• Looking foolish• Change• Hard workEveryone has fears; those who choose to feel the fear and do it anyway tend to be more successful. QUESTION: When would NOW be a good time to start working on your goals?For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less

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Jo Banks

3 weeks ago

How often have you made a New Year’s resolution or set a goal without achieving it? It’s believed that up to 92% of New Year goals get abandoned by January 15th!We typically fail to achieve what we want to do, be or have because:1. The goal isn't 'authentic', i.e. it's something that you or something else THINKS you should do, be or have, but deep down, the reasons for wanting it doesn't stack up.2. The 'WHY' isn't big enough, i.e. the reason for wanting the goal(s) isn't significant or inspiring enough.3. You believe you don’t have enough resources, e.g. time/money/expertise, etc.4. You have limiting self-beliefs or an old ‘story’ about why you can’t be, do, or have that ‘thing’.5. It’s outdated, so you no longer want it, usually because you've taken too long over its achievement.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less

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Jo Banks

3 weeks ago

New blog post is out now!This week I'm discussing all things sleep, including why we wake up at 3.00 am, why it often takes 90 minutes to fall back asleep, and what to do about it.If you enjoy this article, please like, comment and share. It makes a HUGE difference in getting this free content in front of more people.Next week, I'm discussing sleep hygiene and managing jet lag effectively. So don't miss it. Sign up to receive my weekly newsletter now!https://rb.gy/wzv7h#bettersleep #sleephygiene #sleeptips #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less

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Jo Banks

3 weeks ago

ACTION is one of the main differences between those who succeed and those who don’t. Successful people typically try more things over an extended period than their ‘unlucky’ counterparts.Those who succeed choose not to give up when they experience failure. Instead, they keep going, trying different alternatives, knowing that the more consistent and persistent action they take, the better the results will be.Edison made 10,000 lightbulb prototypes until he discovered one that worked. Likewise, J K Rowling was initially rejected by twelve publishing houses, yet, thankfully, both kept going until they achieved their goals.If you take consistent action but don't achieve your goal, it doesn't mean that you're a failure or that what you did wasn't good enough; it simply means you need to try something else.If that doesn’t work, try something else and keep trying until you find a solution. So many people give up on the brink of a breakthrough; avoid that being you.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less

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Jo Banks

3 weeks ago

Creating a plan for each of your goals is critical if you're serious about achieving them. It should have clear steps/actions, together with workable timescales. A goal without a plan is unlikely to happen, as ‘life’ will take over.1. Create a top-level, yearly plan containing everything you want to accomplish in that year (you don’t need to wait until January to do this – you can start anytime). It doesn’t have to be detailed; headings are adequate.2. Distribute your goals evenly over the four quarters; that way, you won't feel overwhelmed. Also, our internal reward system works better with shorter-term goals.3. Take your goals for the first quarter and break them down into 3 x monthly targets.4. Break your monthly goals down into a more detailed 4-weekly plan. You may also wish to do the same each week for daily activities.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less

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Jo Banks

3 weeks ago

To achieve your goals, they must be 'authentic', i.e. not things you or someone else THINKS you should do, be or have, but because they are important to you.Authentic goals are not just about achieving ‘something’; they are about how you grow and the emotions you experience during the process, e.g. sense of achievement/fulfilment etc. When goal setting:1. Make your goals SMART – Specific, Measurable, Attainable, Realistic, Time-bound. Achievable time scales are critical; a goal without an end date is a dream!2. Be clear on WHY you want them. If the WHY isn’t big enough, it’s unlikely that you’ll follow through. You may need to dig deep on this one, but it's critical. Establishing your WHY will also help you identify if the goal is authentic.3. Sharing your goals with someone else increases the chances of achievement. Consider finding an accountability partner – someone else who also has tangible aims.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less

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Jo Banks

4 weeks ago

Imposter syndrome is something everyone experiences at some point, particularly when it comes to their career. Two very typical triggers that I see in my coaching practice are:1. Finding what you do is easy, making you think you must be doing it wrong, and at some point, you'll get found out. Usually, this is because you grew up hearing that work should be hard. However, if you find something you love that comes naturally to you, it’s unlikely to feel hard!2. You find yourself in a job or at a level of seniority that, at some point, you could only aspire to. Although you know you can do it on one level, your insecurities surface, and you literally ‘wait to be found out’.Imposter syndrome is rooted in our autonomic nervous system. The brain likes what is known and will try to keep us there even if the known is painful. That’s one of the reasons why people stay too long in a job, relationship or other undesirable situation).Whenever you try something new, your brain will likely see it as a threat, triggering your fight, flight, freeze stress response. As a result, your autonomic nervous system will kick into action, and chances are, you’ll start telling yourself things that aren’t true.Get curious about where your thoughts and feelings about what you’re nervous about come from. Sometimes, we have to feel the pain and do it anyway!For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less

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Jo Banks

4 weeks ago

If you don't consciously create your life, you can't be surprised if it doesn’t turn out as you’d hoped. Everything you have right now results from your past thoughts, decisions and actions; your life hasn’t just ‘happened’ to you.So, rather than leaving your future up to chance, instead, design it:1. Decide precisely what you want to do, be or have. Then, write it down, stating in the positive, i.e. what you want rather than what you don’t want.2. Brainstorm all the actions you could take to achieve your goals – avoid editing at this point.3. Analyse each potential solution critically, and choose the most viable ones.4. Set achievable timescales and immediately act on at least one thing from each category; by doing that, you’ll trigger your R.A.S. to be on the lookout for items related to your goal.5. Regularly check your progress and revise your plan or actions if necessary.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less

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Jo Banks

4 weeks ago

Many people have different values and rules than we do. Although it can be frustrating, it doesn't mean that they are wrong and we are right; we're just different.For example, you may have a friendwho is consistently late, which drives you crazy. If you keep getting upset andangry with them when you know that’s their default behaviour, then considerthat it may be you that has the problem, not them!You can, however, decide how youwant to react when something like that happens. You know what they will dobeforehand, so it’s up to you to manage your emotions or put plans in place toensure that it doesn’t spoil things for you.Avoid being held captive to yourold, outdated conditioning. Instead, practise actively choosing how you want to react and STOP GIVING AWAY YOUR POWER!For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less

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Jo Banks

4 weeks ago

There’s a huge difference between constructive feedback and constant criticism. Unfortunately, certain toxic personality types get a kick out of making other people feel 'less' than them. If you’re on the receiving end, you may start second-guessing yourself, avoiding things you want to do. In the long run, it can affect your confidence and self-esteem.The irony is that the person doing the criticising typically does it because of their feelings of low self-worth; by putting you down, they make themselves feel better. To counteract others' unhelpful criticism:1. Have a bet with yourself about exactly what they will say and when. Forewarned is forearmed! 2. Don’t rise to it. Instead, smile because you saw it coming all along! 3. Think of some positive responses. Again, you don’t have to be nasty, but you can be firm if you plan ahead. When you can have an educated guess about how they’re likely to react, you can plan for it.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less

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