Fortitude Fridays #9

Read Time: 5 mins


Quote To Ponder:

"Education is not the filling of a pail, but the lighting of a fire."

-William Butler Yeats

True education goes beyond the mere acquisition of knowledge or skills, but the transformative experience that kindles a lifelong love of learning and growth.


Question to Ask Yourself:

If you were to write your own obituary what would it say?

Warren Buffett, the American billionaire investor and philanthropist, is known for many things, including his business acumen, his simple lifestyle, and his wise investment advice. One of his most famous pieces of advice is to write your own obituary.

Buffett has been quoted as saying, "Write your obituary now. Start by thinking about what you want to be said of you at the end of your life. Now work backwards."

The idea behind this advice is to help you focus on what really matters in life and to align your goals and actions with your values and priorities. By imagining how you would like to be remembered after you are gone, you can gain clarity and perspective on what is truly important to you and what they want to achieve in life.

Buffett himself has said that writing his own obituary has helped him to clarify his goals and values and to stay focused on what really matters. He has also noted that it can be a powerful motivator to know that your words and actions will be remembered and judged by others long after you are gone.

While writing your own obituary may seem like a morbid exercise, it can actually be a powerful tool for personal growth and self-reflection. It can help you to live a more intentional and meaningful life, and to make the most of the time you have.

How will you measure your life in the end? Are you living with your values in mind or how you hope to live? Are you making the changes to support these values and the life you want to be known for?


Article To Read:

Ozan Varol: “A Moratorium on Failure is a Moratorium on Progress” by Gretchen Rubin

This was a really interesting article/interview conducted by Gretchen Rubin with rocket scientist turned best-selling author and professor, Ozan Varol.

Take away: Failure is important to the process of progress and innovation. Embrace failure as a learning opportunity, rather than something to be avoided at all costs, and recognize that progress often comes through trial and error.

​Check out his books here.

The Lesson: Begin with the end in mind.


Tactic To Try: Box Breathing (a Navy SEAL technique for staying calm during high stress)

Box breathing is a breathing technique that is used to promote relaxation and reduce stress and anxiety. It involves taking slow, deep breaths in a specific pattern while visualizing the shape of a box. The technique typically involves inhaling deeply through the nose for a count of four, holding the breath for a count of four, exhaling slowly through the mouth for a count of four, and then holding the breath again for a count of four. This cycle is then repeated several times.

This technique is believed to help SEALs manage their stress levels and maintain their focus and calm during difficult situations. Navy SEALs are known for their rigorous training and demanding missions, which require them to be mentally and physically tough. Box breathing is one of the techniques that they use to prepare for these challenges. Regulating their breathing in this way, they can then reduce their heart rate, lower their blood pressure, and increase their oxygen intake, which can help them to perform at their best. Regular practice of this technique trains their bodies to respond calmly and effectively in the face of adversity.

Overall, box breathing is just one of the many tools that Navy SEALs use to help them excel in their work and overcome the challenges they face. However, it has become a popular technique outside of the military as well, as more and more people are recognizing its potential benefits for managing stress and improving performance in all areas of life.

How it works:

• To begin, sit in a comfortable position with your feet flat on the ground and your hands resting on your knees.

• Inhale deeply through your nose for a count of four, filling your lungs with air

• Hold your breath for a count of four

• Exhale slowly through your mouth for a count of four, pushing all the air out of your lungs

• Hold your breath again for a count of four

• Repeat this cycle of breathing for several minutes, visualizing the shape of a box as you inhale, hold, exhale, and hold

your breath

You can use box breathing to help you relax before bed, to calm down in stressful situations, or to improve your focus and concentration. With practice, box breathing can become a helpful tool for managing anxiety and stress in your daily life. I am a huge fan of doing this prior to presentations, stressful meetings and before sleep. You can also check out my video on this topic here.

Wishing all the teachers a Happy Teacher Appreciation Week, to all my fellow nurses, Happy Nurses Week, and last but not least, Happy Mother's Day!


Thanks for reading and I hope you have a relaxing weekend!

You got this,

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