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The 4 A's: Awareness. Acceptance. Action. Adherence.

How often do you find yourself reacting to what someone else has said or done, experiencing anger or confusion before you even realize what’s happening?

I want to tell you about a coaching tool that will help you to be more aware of how you respond in the moment. When you use this tool, you will accept yourself more fully, learn gracefully, and overall, enjoy more confidence.

I learned about the Universal Growth Principle over a decade ago, from my first life coach, Kathy Wickstran-Gahn, who is a life coach and also trains Olympic swimmers. Then I heard about it again from Dr. David Daniels, a wonderful teacher and psychologist from Stanford Medical School, who passed away not too long ago. 

I love the Universal Growth Principle because it is simple to remember and it keeps me moving forward when I’m feeling confused or unsure.

People often refer to the Universal Growth Principle as "The 4 A's," which stands for Awareness, Acceptance, Action and Adherence. Dr. Daniels also adds in another A for Appreciation though I'll explore that one in a separate blog.

The first A of The 4 A's, stands for Awareness. If I can’t see my behavior then I can’t choose how to change it, expand it, explore it, or add to it. I remain blind and unaware. My behaviors run me instead of me running them.


For example, I used to get feedback that I was bossy. At first, I felt hurt by this feedback and defended against it. “I’m not being bossy! I just want to get this done!” I would say to my friends, my children, or my husband.

Finally, after receiving this same feedback in different ways, at different times, from different people, I started to see that perhaps in certain situations I was actually being bossy.




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Motivating Myself for Health

This past Friday was a Red Letter Day for me. Short story: I had a breast MRI and I do not have breast cancer! Long story: I am taking steps to sustain my health.

In mid-December I decided to look ahead at what changes I wanted to make for the New Year. I was also inspired to refresh my health goals because I’m going to be working as a health coach this year at a new clinic called Northwest Memory Care in Ashland, Oregon. Dr. Deborah Gordon and our team are committed to helping patients make changes based on the Bredesen Protocol, to prevent or reverse Alzheimer’s. Exciting stuff!

I found myself making an informal survey of diets—Ketonic, Paleo, Blue Zones, Heart Healthy, etc. and was amazed at the amount of information I found. And of course, everyone swears by whatever diet they have done. It is so human to want to find One Answer!

One diet I read about in a book my doctor gave me, written by Dr. Esselstyn from the Cleveland Heart Clinic, said to eat a plant-based diet but to avoid avocados—while another doctor I respect and admire strongly advocated for avocados as being a source of good fat. When I asked my fitness trainer at the YMCA about whether or not I should eat avocados he said, with great passion and a chuckle: “It’s not about the avocado!”
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Three Words for 2018

Every year at this time I choose three words to live by. They may be qualities I want to cultivate in myself or reminders of what I want to focus on in general.

For 2017 I explored Groundedness; Lightness; and Freedom. I am pleased to say that I definitely feel all of those things more within myself. I put these words on my computer as a screensaver and they are scattered around the house on 3x5 cards. I think I’m laughing more, less focused on “mistakes,” and every now and again, I get that soaring feeling of freedom.


I’ve been playing for about a month now with what words to choose for 2018. At first I thought I would have an “R” theme: rejoice, rejuvenate, relax. Thinking a little more about it though, rejoicing seems like a bit too much work. I remember in my 20’s rejoicing at the Catholic Church I went to in Washington, DC with a mostly African-American gospel choir. I got a few lessons there in how to rejoice. I loved it and I realize I’m not that outwardly focused these days. Having gone “full steam ahead” for the past two years continuing to build my coaching business and making my way through what Wings Seminars have to offer, I’m ready for a bit of stability and peace.  The growth has been good and I’m taking time to integrate all I’ve learned.

In the end, for 2018, I’ve chosen Health, Relax, and Enjoy.


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An Overall Sense of Well-being

I am not alone.

This is the revelation I had this morning. Like the hot water bottle I sleep with on cold nights, I feel this reassurance radiating outwards, warming me with its simple truth.

What’s funny is that, I am right now actually alone, at least physically. My husband is on the East Coast for business as well as to visit our daughters, who work and go to college there. And my father, with whom we bought our ranch 13 years ago, is no longer with us in body though he is often in my heart.

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Considering Qualities for 2015

For 2015, I am choosing three new words: Responsibility, Acceptance, and Wonder. They spell RAW, so that is easy for me to remember. RAW RARA (my initials)!

I write each word/quality on a 3x5 card and keep it on my desk where I rotate through them, mixing them in with other vows I have taken and what I call “soul reminders.” I keep the words as a screensaver on my computer. I breathe them in as a way to fortify myself and weave in new qualities, as if I can insert them into my bones, the very marrow of my life and being. I still feel last year’s words: Balance. Spaciousness. Grace.
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Service Above Self & Belonging

Yesterday I got my Blue Badge in Rotary. Initially, we get a Red Badge with a ribbon that says "New Member." We are then expected to work our way through a long list that has on it such tasks as join a committee, attend a district meeting, participate in a club service project, etc., to get the coveted Blue Badge.

There was a short ceremony during which I had a chance to address my fellow Rotarians. As I looked out into the crowd, I realized how much these people have become my community. After eating lunch with them every Thursday since last September and hearing about their children’s sports wins, new grandbabies, trips far and wide, and professional achievements I have a new way of locating myself in this little town of 20,000 people.
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Graduation Day and Hope

My 22-year-old daughter, Ella, recently got her first full-time job. Of course my husband and I, Proud Parents, are excited. When I posted the news on Facebook, it received almost 80 “likes” in a 24-hour period, the biggest response I’ve ever had on social media.

Youth and inspiration.  Hope and possibility.

Ella seemed perplexed at my delight and the tears in my eyes when I showed her the response. She hasn’t yet even finished the paperwork, not yet set foot in the office. I explained that my friends, most of whom are in their 40s, 50s and 60s, love to see and encourage youth. To see our children and their friends succeed, make good, pursue excellence, contribute to the world.

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