Learn how to build confidence through acknowledging the skills you already have. You already have everything within you. Let's do this together!

Building Your Confidence

Sometimes we forget that the things we do on a daily basis are really cool. We just think “meh, that’s what I’m supposed to do”. But is it? You have really cool skills that not everyone has, and it’s time you acknowledge that!

Let’s do more of noticing the things we do that come naturally to us. This week, I want you to write down 5 things you notice yourself doing that feel easy to you and you find yourself enjoying. Those things are special to you and your personality. It’s all YOU!

Then let your confidence shine each time you’re doing those things. Whether you’re great at organizing, are stellar with numbers and creating a household spreadsheet would rock your world, like planning themed meals, or maybe you can read fast and fly through a book in one sitting. Whatever it is, love it, enjoy it, and add your own flair to it.


“Take time to actually be present and enjoy the things you are good at and others will begin to notice your confidence too.”

Beth Backes, Mindfulness Coach

Now go listen to the podcast, because I am honored to share this confidence booster meditation with you. I believe in you, and believe in the positive vibes that have brought us together.

7. Celebrate Yourself Mindful Actions

Identifying and honoring the things that are important to you through reflection and growth. | bethbackes.com

Identifying and Honoring your Intentions and Routines

I’m curious about if/how you identify the mindset, intentions, and actions that encompass your daily routines.

When journaling, I write out my plan every day. I start and end every day the same. It’s my routine, it’s my ritual. It’s how I treat my body and mind, so yeah, it’s kinda important to me… If you’re into the whole commitment to yourself kind of thing and all. I’m guessing you probably are if you’re reading this.

Your mindset and intentions shape you into who you are. They set the foundation for your daily routines and actions. Do you acknowledge and honor those impacts in your life? Let's do some digging!

I came to the conclusion the other day while writing out my schedule that “day prep” and “chill” don’t really fit those time slots anymore. Those are terms I first started using when I was learning my routine and figuring out my brain space. But now that those habits are engrained in me, I feel like they deserve a more worthy label that fits my vision and goal for the way I spend that part of my day. That’s 2 hours of my life every single day that I’m living with intention. Why wouldn’t I give it a name that felt special to me?

It took me a little while to figure out what fit there. I went through a lot of terminology for what I do during that time. Meditation, journal, gratitude, workout, mindfulness, affirmations, yoga, reading, hydrate, coffee time. But all of those are a single action, none of them holistically covered my intentions.

Then one night while practicing rhyming words with my 4 year old, I figured it out…

In Mind | Unwind

It’s simple, reminds me of my intentions, and encompasses everything I set out to accomplish. In the morning I’m getting in my head, in my mind, waking up and focusing on goals, stretching, movement, and preparing myself for the day. I’m prepping to be in my mind. Then in the evening I’m reflecting through gratitude and meditation to relax and prepare myself for a peaceful sleep (hence where the “chill” term originally came from).

I now get to write these bookend phrases on my schedule every single day and it puts a smile on my face knowing I go full-circle with intention. Intention that I created through my own personal wants, needs, and routine. Wakeup and get in my mind zone, then relax and unwind before bed. AM Mind | PM Unwind. Easy to write, easy to remember. {praise hands emoji}

Reflect on the routines, rituals, and things that are important to you. Besides the commitment, how do you honor their significance in your life?

Your mindset and intentions shape you into who you are. They set the foundation for your daily routines and actions. Do you acknowledge and honor those impacts in your life? Let's do some digging!
How To Find Your Purpose | bethbackes.com

How To Find Your Purpose

I saw a post recently that said something along the lines of: stop paying for classes that claim to have the answer to help you find your purpose. You will find it on your own through experiences and being mindful and intentional about everything you do.

Wow, that hit me like a load of bricks. Not because it was a tough gut-check to hear, but because of the raw truth behind it. The truth that I came to realize recently as well.

There is no one secret that will help you find your purpose. Everyone is different. But there are moments throughout your life that give insight into what your purpose might be. Here's how I learned to recognize those moments and started seeing my life more clearly.

I found my purpose, well… what I know right now to be my purpose, because I started a blog many years ago. It was a failed blog. That blog most definitely was not my purpose. It was based around a topic I enjoyed, but it wasn’t what I was meant to write about. It wasn’t about the things that cause the light within me to shine bright, but it was the start of something bigger. When I started that blog, I worked my butt off learning the in’s and out’s of blogging, bought the domain, set up my site, took the workshops, figured out how to monetize the site (before I had anything to sell, because #goals). Through what I initially thought was my passion, I built a solid foundation to grow through. Once I did actually figure “it” out, I was ready to hit the ground running.

This time, I didn’t need to waste time figuring out all the logistics. I already knew what I was doing, and that’s how I knew I’d found my purpose. It all just flowed together perfectly. No questions, no doubts, just clarity. All those things I’d worked so hard on before, and felt like a failure at, were really just leading me to where I was meant to be today. Just like the setbacks and failures I have today are setting me up for something else unknown in the future. It’s a never-ending cycle.

To be clear, though, by no means am I done searching for my purpose. I’ve only barely scratched the surface, and only just begun to align my life with what I know deep down is where I’m meant to be. I am so grateful for that failed blog. I am so grateful to past Beth for working hard and pushing towards something that didn’t feel quite right at the time, but felt it was worth something in the long run.

There is no one secret that will help you find your purpose. Everyone is different. But there are moments throughout your life that give insight into what your purpose might be. Here's how I learned to recognize those moments and started seeing my life more clearly.

So don’t put pressure on yourself to find your purpose before you’re ready. It will find you through subtle ways you’re living your life. The fact that you want to find “it” is the first step in opening yourself up to the possibilities. Start by acknowledging how you’ve live your life so far, and acknowledge the moments that stand out as something you’ve enjoyed, or something you’ve wanted. Those could be the very first signs of your true path dimly showing its light. But, truthfully, only time will tell.

Be patient. Stop searching, and start living.


“You can’t connect the dots looking forward; you can only connect them looking backwards. So you have to trust that the dots will somehow connect in your future”.

Steve Jobs

The confidentiality of journaling and trusting others with your thoughts

The Confidentiality of Journaling and Trusting Others With Your Thoughts

Do you journal? Do you have a place you write down thoughts or reminders? I’ve had various ways I’ve jotted things down over the years. Sometimes it’s been digital notes on my phone, sometimes it’s been a notebook, and sometimes it’s a beautiful goal-oriented expensive AF journal that lays out all of my hopes and dreams. Right now, I’m into the latter, and I’m not gonna lie, it’s kicking my butt into gear!

I have some big things planned for you around journaling, but in the meantime, I have a serious question. How do you feel about adding your contact info to your journal or daily/life planner?

I track everything in my journal. Habits, schedule, goals, mood, and personal thoughts. What if you lost your journal? Would you identify yourself by name so someone could contact you, or would you rather be left anonymous? Head over to the blog and let's chat about our feelings on journaling, confidentiality, and anonymity.

My favorite one has a page to fill out contact info and says “if found, please contact….”, and the thought of this makes me extremely uneasy. If I were to lose my journal/life planner/goal keeper, would I really want a stranger to not only have my name, but also some of my most personal thoughts and goals? I have been doing some extreme soul searching over the past year, a lot has changed in my life and mindset, and I have some of my biggest goals ahead of me that I’ve ever attempted to reached for. I cannot even imagine someone having insight into all of that. And then either calling me up and saying hey, I found this thing of yours, and then constantly worry about what they now know about me.

But on the flip side, maybe having my name and contact info in it would actually prevent someone from looking through it. Instead of flipping through pages to find a way to identify who’s it is, it’s right there on the first page. Done and done. No reason to look at my daily schedule to figure out if we they can track me down (note: I live in a very small college town, someone could EASILY figure out what department I work for and where my office is by just looking at my schedule and some of my reminders).

Oh wait, I just answered my own question. Name or no name on the 1st page, if someone wanted to figure out who’s it was, it would be pretty darn easy to find me. Plus, I know most of the local business owners by name that I frequent. So if I were to leave my journal on a table after stopping in for coffee, I would get a personal text or DM. And I know those folks wouldn’t look through it if they found a name on the front.

Don’t you just love when you figure out your own problem just by chatting it out? And here I am worried about what someone will think about me after reading through my journal, and I’m publishing my own thought process on the internet. Ok, well, thanks for talking through this dilemma with me. Same time, same place next week for my next session?

But I’d still like to know your thoughts on putting your name on your journal or planner. If you live in a metropolitan area where it would be harder to be identified, would you want to add your name? I’m super curious about everyone’s take on this!


Heart Healthy and Healthy Living Blog | bethbackes.com
Create time to focus on you. Don't stress out by blocking out more time, but instead use the time you already have more wisely.

5 Ways to Practice Mindfulness When you’re Super Busy

The list is simple. Basically, whenever I have a little quiet time so I can reflect on the present moment.

1. Doctors offices, lines, or waiting rooms

Mentally scan your body, think about why you’re there in the first place. Be present and in-tune with your body so you can give them a full, truthful report.

2. Walking to the office or in between errands

I love walking mindfulness practices! It’s so simple and makes your walk more enjoyable. All you have to do is open your eyes and observe your surroundings. What do you see, what do you hear, what do you feel? Is it hot, windy, are your shoes loud on the ground? Use your different senses to be present.

3. Picking up groceries

Think about all the food you’re waiting on to be loaded into your car and how you’ll use it to nourish your body. Did you buy some of your favorite foods that you’re looking forward to, or did you buy some new foods for recipes you’re going to try out? Similar to mindful eating, think about you food, where it comes from, and how you’ll use it in your life.

4. Folding laundry

Look at each piece of clothing while you’re folding. And recall memories of when you’re worn them, or how confident or comfy you feel when you wear them. Notice and appreciate the clothes and how they represent you, or a family member, and add some fun flair to your life. Laundry doesn’t have to be a boring chore! Add some mindfulness to it and be present.

5. In the shower

Here’s another opportunity for a body scan, but this time think about how the water feels when it hits each part of your body. Is a hot shower helping to relax your muscles, or is a cold shower helping to wake you up and energize you? What if you treated your shower like a relaxing spa experience instead of rehashing conversations you wish had gone differently.

Create time to focus on you. Don't stress out by blocking out more time, but instead use the time you already have more wisely.

Blocking out time for meditation is great, and I highly recommend it, but practicing mindfulness throughout the day is just as important. What are you most likely doing during all those above tasks? My guess is looking at your phone, multi-tasking, or letting your mind wander thinking through the bazillion things you need to get done. How about next time you’re doing something where you have a moment to yourself, stop your mind from wandering and focus on exactly what you’re experiencing then and there.

These are simple ways to practice self-care and mindfulness, and again, it doesn’t add any more time to your already busy schedule. You’re not blocking separate time out to think about things, you’re just using the time you already have in a different manner.

What are some other places you can practice mindfulness while you’re on-the-go?

Blocking out time for meditation is great, and I highly recommend it, but practicing mindfulness throughout the day is just as important for a healthy life. | bethbackes.com