The Formula For Excellence® blog provides advice, observations, and inspiration                                                               to address your most challenging self-improvement questions.

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two butterflies atop flower buds
Formula For Excellent Stress Management
“If we had no winter, the spring would not be so pleasant:if we did not sometimes taste adversity,prosperity would not be so welcome.” ~Anne Bradstreet Easter and Spring represent a...
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tall alien kneeling beside young girl holding an orange cat. The backdrip is the night sky.
Formula For Dealing With Difficult People
“I am human, I consider nothing human alien to me.” ~Terence February – A Month of Self-Care                   At the end of...
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cartoon of young boy and girl. Boy demonstrating selfishness and is not sharing toys with girl who is crying
Healthy Selfishness?
“When you love yourself,  you are empowered to love others” – Bryant McGill Well, 2024 is in full-swing and the holidays seem like a distant memory already.   Do you still remember...
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large numbers - 2024 - with a ladder leaning against the zero and a person looking out into the distance through a telescope
Creating the Right Formula to Reach Your Goals!
“Success is the progressive realization  of a worthy goal or ideal.” ~Earl Nightingale            In my last post, I discussed the holidays as a time of reflection...
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brass clock lying diagonally in icy snow; brass clock atop icy snow highlighting winter holiday season as a time of reflection and rejoicing
Reflection & Rejoicing!
  “Christmas is a season not only of rejoicing, but of reflection.”  ~Winston Churchill Holiday Time! You know what time it is!  The holiday season is in full-swing, and in just a few...
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sad witch with creepy red eyes and green face and hair and a black hat
It's Coming ...
                                    “We suffer primarily not from our vices or our weaknesses,...
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empty plastic chair on sand by ocean
End of Summer Mental Fitness
“One must maintain a little bit of summer, even in the middle of winter.” ~ Henry David Thoreau End of Summer Bathing suit season is officially over, school’s back in session,...
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Sad person leaning against wall looking at ghost huanting them through window
Feeling Haunted?
“In one aspect, yes, I believe in ghosts, but we create them. We haunt ourselves.”~ Laurie Halse Anderson Ghosting in July? Could it have been the “Christmas in July” commercial I caught...
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signpost with opposing arrows that read "excellence" and "mediocrity". Learn the formula for handling opinions for excellence in life
Formula For Handling Opinions
“Opinions are the cheapest commodities on earth.  Everyone has a flock of opinions ready to be wished upon anyone who will accept them. If you are influenced by “opinions”...
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a symbol of fatherly love and advice -person making shape of a heart with the hands overhead while watching sunset
Fatherly Advice
Men’s Health Month June is Men’s Health Month, an observance to encourage boys, men, and their families to practice healthy lifestyle habits.  It can serve to raise awareness...
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My Emotional Hangover
“One day I woke up with an atrocious hangover,   and it hurt so badly that I told myself, ‘It’s time to stop.   I can’t do it anymore. It’s not good. It hurts...
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Mental Health Awareness Month!
“People often say motivation doesn’t last.  Neither does bathing –  that’s why we recommend it daily.”  ~Zig Ziglar  A Silver Lining May is Mental Health...
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Spring into Self-Love!
  A Plethora of Holidays The month of April is filled with a plethora of holidays and observances – more than I could have imagined!  If you’re curious, check out this link. My favorites...
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Compete with Yourself This Spring!
“There is nothing noble in being superior to your fellow man;  true nobility is being superior to your former self.” ~Ernest Hemingway    As Daylight Saving Time approaches (we turn...
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Free Habit Tracker!
Subscribe to the Formula For Excellence® newsletter & receive a free Habit Tracker!                                                                          (We never share or sell...
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What I Want To Do, I Do Not Do! - Tips for Behavioral Change
  “I do not understand what I do. For what I want to do, I do not do. But what I hate, I do.”  Romans 7:15. Defining “Sin” Before you get your knickers in a twist because I’m quoting...
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What's Lurking in Grocery Store Aisles?
Recently, I was talking with a good friend while he walked the aisles of a major grocery store.  He was thrilled to discover that a major sale was underway.  As he rattled off some...
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Magic Beans! - Dispelling the Fantasy of Quick-Fix Diets
“Self-understanding is a lifetime endeavour.  It is not a weekend seminar.  It does not come in capsule form.” ~ Vironika Tugaleva As a coach and fitness trainer, I often hear from...
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World Mental Health Day!
  October 10th is World Mental Health Day.   It was first designated by the World Federation for Mental Health in 1992 to bring awareness to mental health issues and their impact on...
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Men's Health Month
June is Men’s Health Month.   This annual observance is designed to raise awareness of preventable health issues and encourage early treatment of disease among men and boys.   Males...
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Post-Traumatic growth
“When we are no longer able to change a situation, we are challenged to change ourselves.” ~Viktor E. Frankl  Recently, I have talked about ways to manage the stress and anxiety prevalent...
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Staying Calm in Uncertain Times
“Nothing is so painful to the human mind as a great and sudden change.” ~Mary Shelley Hearing the term “uncertain times” grew old almost immediately.  We’ve been bombarded...
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pixabay free image.dec 24 2021
Christmas Lessons - Holiday Self-Care in the Midst of COVID-19
 “I will honour Christmas in my heart, and try to keep it all the year.  I will live in the Past, the Present, and the Future. The Spirits of all Three shall strive within me.  I will...
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To Gobble Or Not To Gobble? - Holiday Self-Care Tips
Now that the Halloween candy is gone, it is important to consider how to implement excellent self-care techniques for the remaining holidays.  I thought I would share my Formula for...
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Recognizing & Addressing the Signs of Burnout
Are you feeling stuck? Tired?  Worn out?  Unmotivated?  Having trouble focusing?  These are some of the many signs of burnout.  Add a global pandemic on top...
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Illusory Truth - Discernment in the Information Age
This week, I was involved in a heated conversation about Facebook and whistleblower, Frances Haugen. Although it was a small group discussion, I could not help but think that the discourse...
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Practicing with the Complaining Habit
We often can spot complainers, when it’s other people — they’re the kind of people who always seem to be complaining, negative, stuck in victimhood. It’s harder to see it when we’re...
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Unrushed: How to Feel More Spaciousness in Your Day, Instead of Time Scarcity
Most people experience their day as busy, overwhelming, scattered, rushed. There isn’t enough time to do everything. There’s pressure and stress in this way of living. Now, there’s...
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