Being A Whole Person Podcast Launch!

TODAY’S THE DAY - OUR FIRST FULL EPISODE IS LIVE!

It’s an exciting day: Episode 1 of the Being A Whole Person podcast is out! This episode is just Lexie and I, introducing ourselves and our businesses, self-care rituals, and spiritual practices. We also talk about what inspired the creation of this podcast.

Starting next week, subsequent episodes will each feature an interview with a different creative entrepreneur, exploring the intersection of business, self-care, and spirituality in real and honest conversations.

Tune in to hear Episode 1, and click here for show notes.

 
 

If you like what you hear, please consider subscribing on iTunes or becoming a patron on Patreon - for $5/month, subscribers get exclusive content like videos, deals on our services, and behind the scenes content!

Season 1 episodes will come out every Thursday through the end of June.

To stay up to date, you can subscribe to emails below, or follow us on Instagram, Facebook, or Twitter.

Thanks for listening - we can’t wait to share more with you!

Being A Whole Person Podcast Trailer is Live!

Happy spring to you! The snow is melting, and it seems that suddenly everything is happening! 

I’ve had lots of Modern Spark Trio shows this month (including the premiere of my first trio, with 3 movements in Brazilian styles!), Lexie and I have been working towards this podcast launch, and I’ve been trying to soak up as much time with Tom (and with all of my Minnesota people) as possible, since he leaves to start his new job in California next week, and we’re moving there in June.

My friend Lexie (Alexandria Rollet) and I started this podcast about the intersection of business, self-care, and spirituality, featuring real and honest conversations about what it’s REALLY like to be an entrepreneur, but also a whole person, and we are so excited to share these interviews. 

Click below to be notified when new episodes come out.

As of today, the trailer is live on Spotify, Anchor, and PocketCasts, and you can listen below:

 
 

We’re expecting it to be available on more platforms soon, including iTunes, and then Season 1 episodes will begin coming out every Thursday!

Edit: Apple iTunes link here!

To stay up to date, you can subscribe to emails above, or follow us on Instagram or Facebook.

Thanks for listening - we can’t wait to share it with you!

Balancing Spring Energy Checklist

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HAPPY FIRST DAY OF SPRING!

(No, it doesn't feel like spring outside yet, I live in Minnesota.)

After a pretty rough winter, the spring equinox is long-awaited, even if it’s only a ceremonial beginning. Despite the fact that it’s not warm yet for many of us in Northern climates, we’re still feeling the energy of spring already - we’ve gained lots of daylight in the last month, and the sun angle is now much higher.

Coming out of dark, hibernation mode into bright, active mode is more of a shock to the system than we realize, though, so if you feel unsettled or anxious around this time of year, that’s normal. If you're having a hard time adjusting to the changing seasons, there's nothing wrong with you - it's probably because transitions are hard and take a lot of energy (even long-awaited, positive ones). ⠀⠀

I usually forget this every year, but this year I finally remembered to mentally prepare for my increased anxiety and restlessness - spring comes with more stimuli and energy. I've heard others say that spring is a tough mental health time of year for them, too, but it seems like “YAY SPRING” is the more mainstream narrative, so it doesn’t get talked about as much. ⠀

Balancing Spring Energy Checklist

If you've been following along with me for any length of time, you might know that my most critical daily habit is taking a walk, and that's been a potent strategy for dealing with the excess of energy I've been processing, and on one of those walks this week, my overactive mind came up with an actionable checklist for what to do when you feel this way. (Thanks, brain!)

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If you're feeling the same way about spring, you can download that right here (and it's also good for anytime you're feeling scattered or anxious).

I hope that this resource ishelpful for you - it certainly has been for me, and I’m revisiting these strategies constantly (because self-care is a practice!)

If you need extra support to keep yourself feeling like a full and healthy human during this season, I offer a few different ways of working with me through Coaching for Creative Wellness, including email coaching for people on a budget or with less time to schedule a call.

I also have some free resources available here, as well as my weekly newsletter which is chock-full of supportive real talk about staying well while doing creative work. Sign up at the bottom of the page!

If you're having a tough time right now, you're not alone, and it will pass. Treat yourself well in the meantime, you deserve it! ❤️⠀

What do you do to take care of yourself during the transition into spring? Let me know in the comments!

Take Care of Yourself By Making Small Changes (Guest Post on NewMusicBox)

If you’re feeling a little overwhelmed by making changes in a new year, you’re not alone! I’m scaling way back on the amount of goals and aspirations I’m setting in 2019 (more about that in my next post), in favor of honoring rest and detaching myself as much as I can from being achievement-focused. That doesn’t mean I want to do nothing, but I do want to make sure that I execute goals and new habits in a sustainable way.

I got to write all about that in a guest post (Take Care of Yourself By Making Small Changes) for NewMusicBox, the online magazine of NewMusicUSA!

I talk about some of my favorite topics like mindset, burnout, rest, habits and routines, and self-compassion (the biggest game-changer), and this stuff works no matter the time of year.

Hop on over to NewMusicBox to read it!

Holiday Self-Care Roundup

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Somehow it’s December again? I don’t know what happened.

I also feel like it’s already been winter forever (since I live in Minnesota and it actually did snow on October 14 this year). So, you know what that means:

Time to up our self-care!

(And we probably need more than we normally give ourselves, anyway!)

Here’s a round-up of useful blog posts and podcasts that I hope will help you stay more grounded and present this holiday season:

This is one of my most popular posts ever, and it has plenty of applicable stuff for creatives of all types, not just musicians.

Tracy Benjamin from Shutterbean has some great quick tips, and I love the visual style of her blog, especially her handwriting!

Angela Beeching, a career consultant for musicians, highlights gratitude as a way to not only de-stress, but ultimately to help your career. I love how she focuses on mindset.

We always talk about what to do during the busy lead-up to the holidays, but Lauren Cummins of StarHaus Psychotherapy, who created the Self Care Solitaire decks that I really like, wisely focuses on how to take care of yourself afterwards, as well. She also has some good ideas about how to embrace winter here.

PODCAST EPISODES

If you’ve been following along with my posts for any length of time, you probably know how much I love Mara Glatzel’s work and podcast. In my opinion, the most important factor in taking care of ourselves is knowing what we need and giving ourselves permission to go after it.

I loved this episode because it focused not just on being over doing, but also talked about rituals as a way of connecting to the winter season (I’m all for trying to make friends with winter!)

This episode with physician Beth Ricanati focuses on baking as a ritual for self-care (since that’s what her book is about), but encourages us to give ourselves permission (there’s that word again, why is it so hard sometimes?) to take time for self-care.

EDIT: I also did a Facebook live about holiday self-care, which you can watch here!

I hope that these resources are helpful for you - they certainly have been for me, and I’m revisiting them this season (because self-care is a practice, and wellness is always a moving target).

If you need extra support to keep yourself feeling like a full and healthy human during this season, I offer a few different ways of working with me through Coaching for Creative Wellness, including email coaching for people on a budget or with less time to schedule a call.

I also have some free resources available here, as well as my weekly newsletter which is chock-full of supportive real talk about staying well while doing creative work. Sign up at the bottom of the page!

What do you do to take care of yourself during the winter and/or holiday season? Let me know in the comments!

5 Tips for Creatives to Bring Wellness Into Their Lives

Anyone who’s ever talked to me about nutrition in the last year has heard me sing the praises of Lucia Hawley from Essential Omnivore, who I worked with to revamp my diet last summer. Or you might have seen me feature her in a Sunday Shout-out early this year. Her mission is “to teach diet perfectionists how to bring calm back to their bodies from the inside out”, and I totally appreciate how she keeps it real while helping people make sustainable changes to their overall health. 

Lucia invited me to contribute a guest post over on Essential Omnivore, 5 Tips for Creatives to Bring Wellness Into Their Lives, which you can read right here. We could all use more wellness in our lives, right? Especially in an easy and actionable way? (Yes!)

I’m also going to be a guest on her podcast this fall, airdate TBD - stay tuned for that!

(Edit: Here’s the link to my episode of the Essential Omnivore podcast!)

 This is the album cover!

In album-related news, I submitted my artwork and master this week, so my CDs have begun production! 🎉🎉🎉

The official album release date is coming up soon on October 24, and you’ll be able to buy and stream it through all of the usual places - stay tuned for more details on that.

And, if you’re in Minneapolis/St. Paul, you’re invited to my album release show on October 18, featuring all of the guest musicians on the album (Tim O’Keefe, percussion, Jenny Klukken, marimba, and Laura Harada, violin). I’m also planning on live-streaming it. More details here.

If you want to stay in the loop on the album and upcoming gigs, be sure to hop on my gig mailing list here!

End-of-Summer Update + Navigating Transition

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Hey everyone! I know, long time no blog (except for sheet music releases and Kickstarter stuff) - all summer, in fact!

If you’ve missed the style of writing from my usual blog posts, you can still hear from me every week in my newsletter that’s chock-full of supportive real talk about staying well while doing creative work. Sign up at the bottom of the page!

Now that we’re past the ceremonial beginning of fall, I thought I’d pop in to let you know what I’ve been up to.

If you follow me on social media, I know you couldn’t have missed the Kickstarter for my upcoming album Florescer.

(Spoiler: we did it! The project was funded, which I am SO grateful for - thanks very much to everyone who contributed!) I also did a really fun online concert to celebrate the last hour, which you can watch here:

If you did miss the Kickstarter, don’t worry, because the official album release date is coming up soon on October 24, and you’ll be able to buy and stream it through all of the usual places - stay tuned for more details on that.

And, if you’re in Minneapolis/St. Paul, you’re invited to my album release show on October 18, featuring all of the guest musicians on the album (Tim O’Keefe, percussion, Jenny Klukken, marimba, and Laura Harada, violin). I’m also planning on live-streaming it. More details here.

If you want to stay in the loop on the album and upcoming gigs, be sure to hop on my gig mailing list here!

So, what else did I do all summer?

A lot, it turns out! No wonder this summer seemed to go faster than ever. Workwise, I:

(NON-WORK) FUN STUFF

  • traveled to Denver to celebrate a good friend’s 40th birthday

  • traveled to New York to see Dream the Combine’s installation at MoMA PS1, which Tom spent most of June helping install, saw some college friends, and got to have a lesson with my teacher Vitor Gonçalves.

  • visited Tom’s family cabin in Hackensack, MN

  • drove to Iowa for a friend’s wedding

  • spent as much time with family and friends as possible

  • saw some great music: Ivan Lins, Bobby McFerrin, Matra, Hamilton de Holanda + Roberta Sá, and the Twin Cities Jazz Composers Workshop premiere concert

September is always a pretty crazy month, with the beginning of the school year, but this year promises to be even more so, as I wrap up Kickstarter rewards and prepare for my album release. I’m also going to New Orleans to attend the Being Boss Vacation at the end of the month, which is coming up fast! I’m really excited to connect with more fellow creative entrepreneurs, and keep living out my word of the year (CONNECT!)

NAVIGATING TRANSITION

All in all, it feels like a really big transition time right now:

  • I’m adjusting to a new school year, in a new teaching space

  • The seasons are changing (yet teasing us with warm weather, right when I was ready to be cool and cozy)

  • Tom is a few weeks into a new job

  • Etc.

I’m reminding myself:

  • That transitions of various sizes are constantly happening and take mental energy

  • That bigger and/or simultaneous transitions take even more energy

  • Even “good” transitions can be hard, and that’s fine

  • I need to cut myself some slack, generally, and especially during these times

  • I don’t need to start anything else new during a transition time, unless it’s something I really need

  • I can (and should!) do extra nice things for myself when I’m feeling out of sorts

  • I don’t need anyone’s permission for that...and neither do you!

If you need permission to go a little easier on yourself, here it is!

Are you going through any challenging transitions right now, school year, seasonal, or otherwise? How do you deal with it? Let me know in the comments. (You got this.)

Virtual Office Hours Now Open!

I'm excited to announce that Virtual Office Hours are now open to the public! I'm offering free 30-minute conversations about the challenges of creative work, including: 

  • Finding and honoring your priorities
  • Making small + sustainable changes
  • Creating more ease and balance in your work and life
  • Developing and keeping healthy habits
  • Managing time
  • Avoiding burnout
  • Adjusting your mindset
  • Moving through creative blocks⠀

If you want some new perspective on any of these things, let's chat! 

Sign up for a free appointment here, and if you don't see any times that work for you, feel free to send me an email to see if we can work something out - I'd love to hear from you! 


And, it's getting SO CLOSE to Kickstarter launch day - just 4 days away. I have a really fun video that I can't wait to share with you on Tuesday, so stay tuned!

If you want to stay in the loop on the Kickstarter and upcoming gigs, be sure to hop on my mailing list here!

What’s your biggest challenge as a person who does creative work? Let me know in the comments. 

How I Keep It Together When I'm Busy

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Well, it’s springtime (only according to the calendar - several inches of snow are forecast for MN this weekend 😫), and that means crazy schedule time!

In the next 2 months, I’ll be: accompanying lots of recitals, playing many/various gigs, practicing and rehearsing for said gigs, planning out my summer teaching schedule, going to Boston for New Music Gathering May 17-19, marching in the May Day Parade, and attending a few family events.

Add to that: planning a recording project (for my first album!) and a Kickstarter (launching May 29), which is awesome, but overwhelming! I have to be really deliberate about how I spend my time, to avoid burnout/meltdown.

Earlier this week, I was thinking, “I don’t know what to blog about this week, I’m feeling really overwhelmed...clearly that’s what I should write about.” So, here is my arsenal of ways that I keep it together during crazy busy times (like right now):

SYSTEMS!

I would be the most hopelessly disorganized person without systems - my brain needs them!

This app is where all of my to-dos live. My system is loosely based on the book Getting Things Done, structured in columns (Today, Working On, This Week, Next Week, Waiting On, Planning Ahead, Done). I’m a really visual person, so I like being able to drag each card from one list to the next.

  • Zooming out to get the big picture

At the beginning of each month, I list all of the upcoming projects and events coming up in the next few months (including preparations like practice/rehearsal). I like to print out monthly calendar sheets and plot it all out. Then, I make cards in Trello for each task or project (you can also add checklists), and add due dates. It also has a calendar function, to visualize all of your due dates, but I don’t do this much because I like the analog version.

  • Reminders

I use the iPhone Reminders app all of the time for repeating tasks that I don’t want to forget (like making copies for teaching, or quarterly taxes), and also for things that I need to remember, but don’t want to take up space on my to-do list. If I’m out and about, I’ll set a reminder for a time that I know I’ll be home and at my computer, then I don’t have to worry about it.

TIME/TASK MANAGEMENT

  • Writing my to-do list in order

My planner has a space to write the 3 most important tasks first, and if I’m being really strategic, I write things in the actual order that I’ll do them, to avoid indecision.

  • Manageable to do list

I almost never succeed at this, but ideally, I would make a list that I could actually accomplish in a day. On the upside, I no longer beat myself up about not getting it all done.

  • Time blocking

I’ve tried this in the past, but I don’t do it very often, because it made my days feel too chopped up into pieces, and stressed me out a bit. I do schedule my piano practice time in the morning, though.

  • Pomodoro technique (4 cycles of 25 minutes of work, 5 minutes break, then a longer break)

This works really well for me when I want to harness the power of a time deadline. Bonus: if I actually get up from my chair to take those breaks, it’s really energizing.

  • Create barriers to procrastination and distraction

If I have to, I put my phone in another room, use the Self-Control app (free!) to block distracting websites, and close my email tab until a specified time (email is not an emergency). I also have almost all notifications turned off on both my phone and computer.  

  • Scheduling according to energy

I gauge how I feel each day, but generally plan on doing tasks that require more complex thought when I have the most energy (for me, that’s in the morning, or right after a walk), and save tasks like email for mid-afternoon when I have less energy.

  • Batching tasks

I plan all of my lessons for the week at one time, try to write multiple blog posts in a row, etc. Studies have shown that each time we switch tasks, we waste 17 minutes in the process - if that’s true, it’s a wonder that we get anything done?  

  • Embrace external accountability for important but not urgent tasks -

I have Obliger tendencies (see Gretchen Rubin's 4 Tendencies for an explanation), so I either say publicly that I’ll do something, or I also have a friend that I check in with monthly for accountability and mutual encouragement!

PRIORITIZING

  • Figure out my non-negotiable tasks, habits, and activities

For me, this is exercise, cooking breakfast, spending time with my partner (he’s also super busy, as a grad student), etc. I may have to let some things go temporarily (like seeing shows, social events, or starting new projects), or even permanently.

  • Stop overcomplicating

I have a tendency to make things harder than they need to be, so I try stop and ask myself if I’m overcomplicating, and whether I need to be doing everything I originally had planned on! 

  • Simplify non-work areas of my life

Let’s be real, this translates to me wearing the same clothing more often, and cleaning less often, but it could also apply to delegating or postponing things until I’m less busy.

MINDSET

  • Be kind to myself

This one is the most important! Being hard on myself when I can’t do it all (no one can!) does not help at all. 

  • Using positive mantras like "I have as much time as I need" to quiet my brain.

  • Accepting that I have less time for creative work

I certainly haven’t been writing as much music as last year, when I did 2 100 Day Projects, but these things go in seasons. I generated a lot of work then, and now I’m working on doing something with it, so naturally I can’t (and might not want to) be creating a lot (and that’s okay). These tips are super helpful for fitting in as creative time as possible.

  • Remind myself that resistance and overwhelm are normal.

If I expect that resistance is part of working really hard, it's easier to handle. I don’t have to want to do the work, I just have to do the work.

  • Thinking about only one thing at a time

I know that I expend a lot of energy thinking about and projecting into the future, anticipating how overwhelmed I’m going to be, which actually brings more overwhelm to the present moment. This used to be really hard for me, so I started by making my daily walk a no-thinking-about-work zone.

  • Refusing to create more overwhelm

I can choose not to fixate on it, and not to rush while going places. This actually does help a lot.

SUPPORT MYSELF PHYSICALLY

Exercise, meditation, and eating good food are non-negotiable for me - it's even more important to support myself while super busy. This habit tracker has been really helpful:

  • Prioritize rest and breaks (especially anything mind-focusing like meditation, short walks, stretching, etc.)

We’re not machines! I know that I can’t focus for long periods of time, especially when I’m already mentally or physically exhausted. I’ve noticed that when I’m struggling to work productively, that’s not just a sign that I’m feeling lazy, it’s a message from my brain that it’s tired and needs support (via food, water, movement, or rest).

  • Scheduling time to regroup

During a busy season like spring, I have to pace myself, or my brain will turn to mush. I actually schedule rest days on my calendar (yes, they say “CAT/COUCH DAY” - Rusty the Cat is my relaxation mentor.) And, if I don’t have time to regroup, that means that I’ve overscheduled myself unsustainably, and hopefully I will learn from that and not do it again.

I've written a lot about self-care for musicians, too - links here, here, and here

These are all things that I strive to do, but of course, this is all a process, and there are ups and downs! The good part is that healthy and productive habits build on each other, allowing more and more of them to happen. If your spring is as crazy as mine, I'm wishing you well!

What are your favorite tips for keeping it together and staying efficient during busy times? Let me know in the comments!

Currently: April 2018

I'm on spring break, so it’s time for another Currently post!

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  • Taking it easy in general (#springbreakselfcare). 
  • Nourishing myself however it feels right. Acupuncture this morning. 
  • Riding that line between doing nothing (which I don't do very well) and accomplishing things. Pondering why it feels so important for me to DO rather than be. 
  • Walking daily (despite the 8 inches of snow we got earlier this week!) 
  • Trying not to let the neverending winter get me down. (First snow in Minneapolis was on Oct. 27, last snow: ???)
  • Visiting Como Conservatory for a burst of humidity and color. I love the Tropical Encounters room and Chloe the sloth! 
  • Catching up with friends and family. 
  • Taking daily afternoon reading breaks and naps with Rusty the Cat
  • Reading: Binti: The Night Masquerade (so good) by Nnedi Okorafor, Syllabus by Lynda Barry, and a variety of graphic novels I picked up at the library. 
  • Watching shows that have come back recently like The Americans (last season!), Silicon Valley, and I plan on starting the new season of A Series of Unfortunate Events soon, too. 
  • Weaving a blue/gray/white wall hanging, slowly but surely.
  • Filling out my Story Mapping worksheets as I prepare to work with Laura Holway again next week. 
  • Thinking about cleaning out my office closet (weighing the importance of getting this done vs. just relaxing...)
  • Playing music for me! 
  • Taking today as a work day to plot about my album and Kickstarter (coming in May/June!) 
  • Booking my lodging for New Music Gathering in May, and thinking about other trips happening this summer. 
  • Feeling a little overwhelmed as I think about how many things are happening (and need to happen) this spring and summer. 
  • Not doing a 100 Day Project this year, which feels weird, but putting one more thing on my plate seems unwise. 

Tell me what you’re up to right now, big or small - write it in the comments below!