Set Goals and Achieve


giphy goal
How great does it feel when you finally achieve a goal? Something you have wanted to achieve for ages. Have worked hard towards. I know I feel AMAZING.

giphy amazing

Quite often though, I will admit, my goals have fallen by the wayside. Left in a pile of other uncompleted tasks and things that I just don’t feel motivated to complete. How many of you have a New years resolution in this pile? One of my resolutions was to eat less sugar. As I am currently eating chocolate while writing this, we can assume that is in the pile too!

Why do some goals never seem to get going? Well for me with the less sugar example… I didn’t really want to. I love chocolate. I want to eat it so therefore there is no motivation to not eat it. If you have made a goal because you think you should or because someone else tells you you should, it doesn’t always align with your values.

Try this: What do you really, really want? Really. Totally honest, up front without the little voices in your head telling you to stop being silly. That right there is a true goal, that means something to you. It matters. If it matters, you are going to stick to it for longer. Write down the things you truly want and turn these into goals.

giphy spice girls

Sometimes goals don’t fall by the wayside because we don’t really want them. Sometimes we get lost on the way to achieving them. Things get in the way. Life takes an unexpected turn and the goal takes a backseat and can get left there. There is nothing wrong with this. Life happens and we sometimes have to put other things ahead of what we truly want for short time periods. The problem is when they get left in the backseat and become and little nagging concern that we can’t shift. Its always good to revisit these lost goals. Re-evaluate them. Do you still want it? If not, then get rid. If you do still want it, then read on.

Try this: Break goals down into smaller more manageable steps. If I set a goal to be able to Olympic weightlift, I wouldn’t just turn up and expect to start chucking heavy weights above my head without issue. I would need to break the goal down into steps. Starting with smaller weights and moving up as I gained strength. All goals are the same. Break it down into steps that give you little moments of achievement along the way.

As always, remember that wellbeing takes practise. Take time to reflect on how far you have come and where you want to go at varying points throughout the year not just in January. If you want help with this we have an hour long workshop taking place in Biggleswade on Wednesday 29th January or you can seek help via 1:1 sessions in person or on skype.


Resilience is all about getting back up and carrying on even when life is hard. It is about being able to get through the tough times. When obstacles get in your way it can be about having the flexibility to work around them.


I thought the moment where Princess Anna in Frozen 2 gets up and moves forward to do the next right thing shows what we mean by resilience in the face of a setback. I won’t tell you what the setback was I don’t want to spoil the film if you haven’t seen it. You can check out the song I am on about here…

Sometimes we try to avoid change, but it is always there. Life is always changing even when we may not want it to. Resilience can help us cope with this. But how do we become more resilient?

giphy lion king

Resilience is something we learn, and we can become more resilient. It is important to remember that being resilient does not mean you do not experience negative emotions or difficulties. Saying ‘I don’t care’ or ‘it’s fine, it doesn’t matter’ when something has caused us pain is not resilience but avoidance.

giphy care o meter


Try this: Accept that things change. We can’t stop things happening to us and we can’t control other people. Mindfulness is great for learning acceptance and you can try to become more mindful through daily practice. Keep scrolling down to the mindfulness posts from January 2019 if you want to learn more about it.


Many things can help us feel more resilient. One is other people, our positive relationships. We have spoken about the importance of social connection before as many aspects of wellbeing build up to help us feel more resilient. You can scroll down to find out more about positive relationships too. Who can you talk to? Who can you share your worries, problems and feelings with? Having a strong support network can help with resilience as we have people to turn to in times of need.


Try this: Write down all the people who you can talk to about your problems or the things that worry you. If there are not many people on this list look at how you can increase this. Try finding a social club to join, or a group of people with a shared hobby for example. There are also many helplines, charities and professionals out there who can be added to any list of people to talk to. Don’t be afraid to ask for help from people when you need it.

Resilience as all parts of living a full and well life take practise. We need to build our mental health skills just like we build our physical fitness with exercise.

What we practise grows stronger as we grow and change as people.

The season of kindness

Our theme for this month is Kindness and Gratitude. This is very fitting as it is nearly Xmas. I think Christmas is all about kindness particularly. Watching the new Netflix film ‘Klaus’, Santa really does represent ultimate kindness. Giving a present to every boy and girl just because, not expecting anything in return.

santas coming

Kindness spreads kindness. If you do one kind act for someone it makes you feel amazing, it makes the person who receives your kindness feel amazing and anyone else who happens to see the kind act, they feel amazing too. No wonder Father Christmas is so jolly!

jolly santa

Try this:
Complete an act of kindness. It can be anything. Bring your neighbours bin in. Pick up some litter that someone else has dropped. Hold a door open for someone or offer them help if they are struggling. It really can be anything no matter how small, an act of kindness is still kindness.

How does it feel when you are kind? How does it feel when someone is kind to you?

The great thing about kindness is that it brings us all together. I’m keeping this one short and sweet this month as I don’t think there is anything else that needs to be said.

‘Be kind whenever possible. It is always possible.’ The Dalai Lama



We can all have those moments where we feel our motivation has left us. We call this A-motivation. The feeling of ‘I can’t be bothered’. But why does this strike us? Sometimes even when the task is something we had been previously excited and motivated to do?

cant be bothered
I have had this recently (the last few days). I had been excited but when it got to it, I felt nervous, couldn’t be bothered and like I just wanted to stay in bed forever. Why?

Well there are three main things that can affect our motivation whether you are child, student, parent or teacher. In fact, all humans 😊

other people matter
Relatedness: This is about other people. As I have said a few times before, we need other people, they are important to our lives and wellbeing. Relatedness has been my motivational issue the last few days. I had been upset by someone and then everything seemed to snowball. If you are struggling with a relationship and it doesn’t feel very positive such as friendships at school, it can be hard to have the mental power to motivate yourself for anything else.

Try this: if something is bothering you, such as a friendship issue then sort this out first before you tackle motivating yourself. You will probably find that once the worry of the issue is resolved or accepted you will be free in your mind to do more for yourself.


Autonomy: Did you choose the activity you need motivation for yourself? This can be super hard at school where we must take part in certain lessons that may not be quite where our values lie. We looked at values back in the summer when we covered meaning and purpose.

Try this: If you are struggling, then find the value in the task you must complete. How and why will this task be helpful to you? What will it mean to you or others that are important to you if you complete the task?

not easy

Competence: Have you suddenly found yourself less motivated because your task has become way too easy? Or alternatively have you hit a block and it is way too difficult? Look at the challenge and skills you have.

Try this: If the challenge is too vast for the skills you currently have break the challenge into more manageable chunks so you can master new skills on the way to completion. If the task has become too easy is there a way you can challenge yourself? You need to revisit what you are doing and find a new challenge within the task.

Give it all a try and see how you get on. Like everything these things take practice. Keep going, you got this.


I am sure you have all been told of the importance of growth mindset at school. This is where you believe that the effort you put in is what gives you greater knowledge and success rather than the ability or talent you have to start with. Our intelligence grows as we learn.

This research was completed many years ago now and has recently been looked at again (psychologists and scientists like to repeat stuff a lot, just to make sure). The results were different to a point. They concluded that it wasn’t a ‘growth mindset’ or a ‘fixed mindset’ that caused change in our achievements but hard work that created the best outcomes.
Now, in my opinion it is a mixture of lots of things. I am a big believer in mindset, a positive mindset. One that is on the sunnier side of optimism, hope and learning goals. We can all get stuck in a fixed mindset. I used to tell myself regularly (all the time) that Math wasn’t my thing, that I couldn’t do it and that I was stupid when it came to numbers. English was my thing. I can do words. Neither of these mindsets were good for me. In Math I just stopped trying and put in little effort believing that my mathematical brain was lost somewhere. In English, I just coasted along. My ego telling me I didn’t need to put in much work because I was already good at it. Now anyone who has had to correct my grammar and spelling at any point or stick commas into my very long-winded sentences, like this one, will know that I should have tried harder.

Try this:
Look at your lessons at school. Are there any subjects where you have given up because you keep getting it wrong? Are there any lessons where you are not putting in the hard work because you think you have it sorted? What we can often do is start to think we have a ‘growth’ or ‘positive’ mindset around something because we are good at it or enjoy it. This doesn’t necessarily mean we are giving it our best effort each time. Hard work pays off.

hard work

Always remember to take a moment to check on how far you have come. We are not all going to be at the top of every class and that is ok. We must have compassion and kindness for ourselves. Look at your starting point and where you are now. How far have you come? Do not compare your progress to others.
do your thing

Keep a check on your mindset and be kind.

A life of meaning…

Having meaning in life, and living a purposeful life seem very adult topics to discuss. They seem to be something we look to in the future, when we are ‘proper’ grown-ups.

grown ups

However, meaning in life is something we are always making each day in every new moment and experience we gain. Purpose is something that we can have now, it is active. We can find purpose in lots of things and not just one.

‘Life is never made unbearable by circumstances, but only by lack of

meaning and purpose.’ Viktor Frankl


Meaning and purpose come from being authentic and honest with ourselves and what we desire without fear. So, in order to have meaning and purpose at any age we need to be true to ourselves and build a positive picture of our lives.

be yourself
How can we do this with our children and students? Or how can you do this for yourself at any age?


Try this: We are constantly meaning making. Each experience we have helps us create more meaning. You can use strengths of character to build a confident and positive meaning of who they or you are. We covered strengths back in April. Or try this. Get your children or students to complete this sentence. ‘I matter because…’


When we have a reason to matter this gives us our meaning. It can be, I matter because I am reliable to my friends. I matter because I am determined to complete my schoolwork. There can also be reasons we matter outside of our relationships and school life. Having a strong and positive meaning can help us also realise our purpose.


Try this: Complete this sentence… ‘My purpose is to…’ And remember you do not have to just have one purpose. It is not based in the future it is now and it is active. For example, my purpose is to help others, or my purpose is to stand up for animals or the environment. Our purpose can grow and change with us as we change as people. Any positive purpose is great for our wellbeing.


Our values as a person play a great part in our meaning and purpose as they do in our goals from last month. If you want to know more about values look through our social media posts on the topic. Goals set that align with our values and lead us to greater meaning in life and toward our purpose are goals which will bring great joy indeed, and not just in the outcome but in the journey too.


As always give this a try and be patient. Wellbeing is a lifestyle not just an hour of thought once a month or sporadically when things feel wrong. What we practise grows stronger as we grow and change as people.



Get curious and keep setting those goals…

Do you like learning new things? Quite often when I ask children and teenagers (sometimes the adults too) they say NO. In fact, the majority of the time, the answer is no.

giphy no

I think this is because we often think of learning as school. We start to believe we can only learn via classrooms and teachers.
There are however lots of ways to learn and places in which to gather knowledge. From parents, friends, visiting new places for example. Humans are naturally curious and will often investigate new things. This is a way of learning.
Another way of gaining knowledge is through the goals we set ourselves. We can have goals that tick over each day. Daily goals such as leaving the house on time, eating well or getting a certain amount of exercise. We can also have big top-level goals that need lots of grit and determination. These can be things like wanting to tackle a certain career path or linked to your passions and values.

Try this:
Write down as many of your goals as you can think of… Use your character strengths to help you. Stay Curious and Open-Minded.

Have a look at your goals and think about where learning comes in…

Sometimes we can pick goals and just look for the end result but, there is often a long journey to reaching goals. Take a look at the stories of many well-known people, J.K Rowling, Steve Jobs, Walt Disney. All these people faced setbacks on the way to their top-level goals. These setbacks are common for all goals, sometimes even the little daily ones. They are also opportunities to learn. When you look at your goals are you looking to succeed every time or are you looking to master a skill or be better than you were before?

goalsAiming to learn and be better than we were before can help with our motivation and determination to keep going with the goal. This is needed even more when the goal is a career or life goal that will take time to get to. Ask parents, teachers, grandparents how long it took to reach their goals. You may be surprised that many may still not have reached them.



Try this:
Take another look at your goals. Think about the skills you can master on the way to them. For example; if you want to be an amazing pianist break the main goal down into smaller goals, mastering different skills along the way. Always aiming to be better than you were before.

Having goals and continuing to learn are very important parts of our wellbeing and happiness. Learning increases our confidence and gives a warm feeling as we accomplish something. Having goals can increase our sense of meaning and purpose and this all works to build resilience.

giphy happy

As always remember that any part of our wellbeing is a daily practice. What we practise grows stronger as we grow and change as people.

It is always OK to feel….

Emotions can be uncomfortable. There are many more of them that are uncomfortable than comfortable. For every emotion that we love to feel, such as joy there are around five emotions that we don’t usually like such as shame, fear, anxious, jealous and anger.


Often people like to tell me that feelings that make them uncomfortable are negative. The ones that make us feel good are positive. There are no good or bad feelings, we feel for a reason. If you are frustrated there is usually a reason why. If we can sort this out, then the frustration will pass. The same goes for feeling guilt. Imagine if no-one ever felt guilty. We would probably all do some horrible things if there were no feelings in place to stop us.


Other ways of getting over feelings that make us feel uncomfortable is to bottle them up and try not to feel them. Have you ever done this? Maybe you try to distract yourself with something else or bury your head in schoolwork or a TV series. This means that we can keep bottling things up inside until we get overwhelmed or explode.


Try This:
When you start to feel something name it. What emotion are you feeling? Here is a list of emotion words to help you…
Joy, Sad, Guilt, Regret, Shame, Humiliation, Fear, Frustration, Excitement, Belonging, Blame, Jealous, Anger, Anxious, Vulnerability, Love, Curious, Disgust, Embarrassment, Empathy, Gratitude, Grief, Hurt, Judgement, Lonely, Overwhelmed, Surprised, Worried.


Try This:
Once you have named what you are feeling, get curious about it. Even the feelings that feel good. Why are you feeling it? Where in the body do you feel it? What has caused the feeling? What is this feeling telling me right now?


Remember to do the above with your comfortable feelings too!

The above is not easy to do, especially if you have become good at practicing ‘not’ feeling things. It can feel dark and scary. It can feel like you may get stuck feeling it forever. Emotions pass. They come and go. How many different things can you feel in one day? Try writing them down some time. So far today I have felt…. Happy, tired, bored, excited, nervous, confused, loved, worried, anxious, frustrated, angry, sad…. And that’s just in a few hours.
Now you know all the things you have felt in one day, LET IT GO!

Remember as always, these exercises are a practice. What we practice grows stronger as we grow and change as people. Becoming more emotionally aware is a constant practice throughout life. Give it all a try and keep going. xxx

Other People Matter

How can we create a cultural legacy of happiness?

Let other people matter.

(Christopher Peterson)


Ever wondered why the ‘sticks and stones may break my bones, but names will never hurt me’ rhyme was so catchy but actually didn’t feel right. Even though you felt good saying it to someone at the time you still felt awful after.
Well it’s because physical and emotional pain are treated the same way by our brains. Rejection hurts. Plain and simple. Therefore, name calling hurts as the bully is essentially rejecting us.


‘Our sensitivity to social rejection is so central to our well-being
that our brains treat it like a painful event, whether the instance
of social rejection matters or not.’ (Matthew D Lieberman, Social, 2013).


We humans are made to connect with each other. Connection with others, good strong relationships, are part of our basic human needs. This makes sense if you think about the fact that we are born needing our parents or a carer in order for us to survive, we can’t get food by ourselves when we are born.


So, if we are made to connect why is there a loneliness epidemic? This is difficult to answer as feeling lonely is subjective. Studies have pointed towards technology; it is easier than ever to communicate and yet we do not seem satisfied with these communications. Other studies have pointed to social media use, the higher the usage the more feelings of loneliness, however as with most studies it is not always clear cut and we do not know if it is more about how you use social media than the length of time using it. Even though people have lots of relationships they can still feel lonely and this could point to quality, the meaning we have in our relationships can make a lot of difference to how we view them. So, what is the answer to this and how can we have more meaningful and quality connections and reduce our feelings of loneliness?


As always, as a practitioner I like to look at what we can do to help move us towards better relationships and social connection with practical things to try and add to your daily life. In the awesomeness of this month of social connection I have teamed up with instantprint ( on this blog post. Just because we are all online we can still create meaningful and worthwhile connections with our virtual friends. Now instantprint are a friendly online printer. They are also accessible and caring and rather than just giving you an online service, they are always on hand to help you out. I have used them numerous times on many of my projects below for Chill your Beans.


Here is why instantprint think connecting with others is so important.
“We’ve seen a great shift from physical to digital communication over the past few decades. We launched 10 years ago when sceptics claimed that ‘print is dead’. If anything, physical, tangible communication is more important than ever. In a world where we’re bombarded with social media, emails and phone notifications, people are screaming out for something offline – something they can touch, feel and keep. From business cards to postcards, booklets to leaflets – these simple tools are increasingly helping people turn an interaction into a long-standing relationship. Just think of the postcards you’ve treasured, leaflets you’ve tucked away and business cards that stay in your wallet or purse.” Becky, Community Manager at instantprint

Now let’s

Try This:

Technology has made it easier for us to communicate. We can text, email, use messaging apps and social media. We even wish our nearest and dearest Happy Birthday on these apps. So, in order to create a strong connection with others, on their birthday or at other important events create some cards to send out. You can make some birthday or Christmas cards or how about your own postcards as little thank you notes. Send these out every so often to let someone know you are thinking of them. We used to get so much mail through the door, leaflets and random offers from businesses. Now this has mostly stopped. It is novel to get things through the door. This also takes more effort on our part and shows more meaning than a social media message. Give it a try. Create your own cards on instantprint and send them out.


Try this:

Gratitude and Random acts of Kindness are very prosocial behaviours. They help us connect with others. You can, like suggested above create some postcards to send out every so often showing you are grateful to someone. Or how about we start a new Random act of kindness. I am sure you may have seen the ‘Love on the Rocks’ painted stones lying around for you to find. You can pick them up and take them home and they look lovely. These are randomly painted by strangers and left for others to find and keep. Why don’t you try creating a bunch of bookmarks or business cards with little messages on? Such as the ones below I have created. These can be left anywhere for the finder to keep. It helps us connect with others by spreading a little joy and smiles.


The front and back of a bookmark I created on instantprint to leave for strangers. It is so easy to make your own or use a design ready on the website. Think about how you would feel if you found one, or how you would feel if you left one for someone else. It brings us closer together. Give it a try yourself.


Going back to the quote at the start of this blog social connection is hugely important to our wellbeing and it is important from the day we are born. We need other people. We live very independent lives and we can of course spend time alone and work by ourselves, but we also must remember that we need our fellow humans too. We are all in this together. What we do and say and how we make each other feel is important. Loneliness is bad for your health, physically and mentally. Find ways to connect with others and keep the practice up. What we practice grows stronger as we grow and change as people.

A huge thank you to the contribution from Becky and the instantprint team. Head over to their page and check them out.
Have a Happy May, Cat xx

We all have super powers

Character strengths are things we all have. Yes, even you. I am not talking talents or abilities. I am talking pure strength of character, your own set of super powers. There is something in us, our personalities if you will, that makes us who we are. We use them, often unknowingly to our advantage throughout our life which makes us feel good.

Sometimes we do over or under use them and more often than not we focus on what we struggle with and this can all make us feel low. First off let’s find out what they are.

The 24 VIA character strengths ( were researched by psychologists and found to be relatively universal. This means most humans across the globe value these character strengths in others. They are….


Love, honesty, judgement, love of learning, humour, creativity, curiosity, fairness, humility, teamwork, leadership, appreciation of beauty and excellence, kindness, gratitude, spirituality, prudence, perseverance, bravery, social intelligence, perspective, hope, forgiveness, zest, self-regulation.


If you have been following me on Instagram and Facebook, you will have seen me post about one of these strengths each day over the month and their corresponding virtue. (follow here FB- @chillyourbeans2016 or Insta @chillyourbeansinfo )

Try this…
Take a look at the list above and choose five. These will be things that people may have mentioned to you. ‘Oh, you are so kind’ (kindness), ‘You never give up’ (perseverance), ‘you have so much self-control, id have eaten the whole box of chocolates.’ (self-regulation)!
Got five? Brilliant.


Having character strengths is an active and practical thing. We need to use them daily in order to boost our wellbeing. It makes sense when you think about it. If you can do something that you are naturally good at it makes you feel better and when we feel better, we are able to deal with our uncomfortable moments with greater ease. We are not ignoring the things we find difficult when focussing on strengths but giving ourselves a greater base of wellbeing to deal with everything. Focusing on the strengths of others helps us improve our relationships and remember what it is about the person we love.


Try this….
Write down the strengths you love in others. What are your children’s top strengths? Your work colleagues? Your partner? Tell them what you notice in them. Give them a boost of wellbeing and pride by telling them how amazing they are.


Now you know what your strengths are and what those of your significant others are go out and try to use them each and every day and notice them in everyone else around you too. If you need any more help, please get in touch. If you want your children to start discovering their strengths the wellbeing homework diaries for use at school explore the character strengths within them. These are now available to pre-order.