Melissa Rutherford coaching, Inc.
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​The GROW Model
​

The Grow Model is something positive to reflect on while pondering "what's next?"  

​Four easy questions to ask yourself:
  • What do I want?        Goal
  • What is happening?  Reality
  • What could I do?       Options
  • What will I do!            Will 

If you would like to explore further, please feel free to reach out, coaching really helps clear a path that leads to action & future success.  All my best, Melissa

Find Your Cheerleader To Life You Up!

9/18/2023

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One incredibly important tool that I have seen work, based on how ADHD individuals think, feel, live & work is to find a cheerleader ( it may be a friend, parent, grandparent, spouse,  therapist or coach).

The key to being successful and happy is to find your own cheerleader who unwaveringly believes you are good, intelligent & loving.  A cheerleader's chief job is to distinguish between your worth and your achievements.  To hold belief in you, even when you find it difficult to believe in yourself.

You will know you have found the right cheerleader when this person unshakeable lifts you up!


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How does one's vision shift from being a dream, to reaching  your full potential?

11/19/2020

1 Comment

 
Reaching ones "Full Potential" often involves vision, passion, priorities & drive.  A coaching conversation can contribute a shift from dreams into action and action into success!
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1 Comment

First, REFLECT, & Then Look Ahead!

2/25/2020

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LOOK AHEAD & UNDERSTAND What You Truly Want & Why:
  1. What do you YEARN for? What, more than anything, do you want this year?
  2. What goals would really put a SMILE on your face? What would have leave you FEELING MAGNIFICENT about yourself?




3 Comments

Great goals are stated in the POSITIVE: Why?

1/13/2020

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Because we get what we focus on! 
Whenever we say "I want to stop procrastinating" our brain has to first build a picture of what we DON'T want - being unproductive - in order not to do it. So it's good to build a picture of what we're working towards, rather than building a picture of what we don't want.
               Two examples:
  •       Use "I have ideas for a new career" rather than "I don't want to be stuck in the same job forever"
  •       Use "I want to create an interesting new hobby " rather than "I don't like being on screen time so much"

2 Comments

How does Life Coaching explore challenges & make meaningful change?

10/7/2019

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One way is through meaningful questions:
  •  What happened?
  • How do you feel about it?
  • What was important about it to you?
  • How has it affected you?
  • What might you do differently now?
  • How will you know you have been successful?
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Do you want to be a beautiful person?

9/4/2019

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"The most beautiful people we have known are those who have known defeat, known suffering, known struggle, known loss, & have found their way out of the depths.  These persons have an appreciation, a sensitivity, & an understanding of life that fills them with compassion, gentleness, and a deep loving concern.  Beautiful people do not just happen."      Elisabeth Kubler Ross

1 Comment

Will you take the courageous path - or the easy one?

8/7/2019

2 Comments

 
Living an authentic, vibrant and meaningful life is more than fun, it can be thrilling! My life coaching mission & work is all about helping you smoothly create & take your own courageous path!  If you would like help finding this new direction, please feel free to join me in my office or on the phone for a coaching conversation. (918) 391-2540    All my best, Melissa

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Button Exercise to Reduce Stress & Anxiety

6/3/2019

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  •  First: Let yourself feel the anxious/stressful feeling.  
  • Where is this feeling in your body?  
  • What does it feel like?  
  • Now put an imaginary button on the area where you feel that anxiety/stress in your body; turn down the imaginary button to make the feeling decrease. 
  •  How does it feel? 
Now you are taking control of your stress/anxiety and you are lowering it!
  • Next take the button and turn it up slowly to increase the stress. (To show yourself, you’re in control). 
  •  Lastly, turn the button again to lower that stress/anxiety in your body ( notice how you feel, much better)
  •  By getting out of your head and into your body you get to be in control of your negative thoughts & feelings. You are more grounded!  You feel much better! 
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What you focus on grows!

3/28/2019

1 Comment

 
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When I was a student at the university, a professor repeated many times, "what you focus on grows."    As years have passed, it has become a powerful awareness!  Truth is, wherever your focus is, growth follows!  

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Practice Gratitude

3/27/2019

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Many current studies prove that gratitude makes us happier & healthier!  Like any emotion, gratitude can't be forced but we CAN cultivate our thoughts so that gratitude is more likely to arise.  Practicing gratitude each day helps create a HABIT and once it is a habit, it will become a positive part of who we are!
 
Challenge:  Take one minute each day to write down three things you are grateful for and watch how this HABIT impacts your life in a positive way!

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    Melissa Rutherford

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  • Home
  • Personal & Professional Life Planning
  • ADD/ADHD
  • 3-Minute Strategies
    • Coping With Anxiety
    • Creating Your Toolbox
    • Easier, Faster, Stronger Brain Training
    • Enriching Your Relationships
    • Fitting Into The Group
    • How Not To Lose Things
    • How To Organize Your Stuff
    • Learning To Trust Yourself
    • Let's Move To Help Our Brain
    • Mindfulness
    • Outsmarting Procrastination
    • The Planner: Your External Brain
    • The "Over-Promise & Under-Deliver" Trap
    • Overcoming Financial Challenges
    • Overcoming The Cycle of Overwhelm
    • The Power of Pause
    • Pause Before You Purchase
    • Pause... Again
    • Relaxation Breathing Technique
    • Relaxation Breathing Exercise
    • Self-Care
    • Tame Your Temper
    • Temper Tantrums & Your Brain
    • Walk & Talk For Better Communication
    • What You Focus On Grows!
    • What's Up With Finances & Emotions?
    • You Are Not Crazy, Broken, Or Stupid!
    • Your Brain On Overwhelm
    • Your Brain On Procrastination
  • Blog
  • Contact
  • Testimonials