Who and what events trigger your negative thoughts, feelings and emotions?

Who and what events trigger your negative thoughts, feelings and emotions?

—Calm App Reflection

Image from Unsplash by Karan Mandre

Mindfulness and self awareness help up notice the many triggers in life that often have us react with heated emotions.

By catching ourselves we can find the space to remain calm and centered so that we can respond in appropriate ways to maintain our perspective and equanimity.

This can be easier when we are clear about who and what circumstances trigger us ahead of time, to preemptively head them off at the pass.


Who and what triggers you? How can you better support yourself in these moments?

Consider checking out Marshall Goldsmith’s book, Triggers, to dig a bit deeper into this topic.

“If you have achieved any level of success then pour it into someone else. Success is not success without a successor.”

“If you have achieved any level of success then pour it into someone else. Success is not success without a successor.”

—T.D. Jakes, American author and filmmaker

Image from Unsplash by Reuben Juarez

Who are the people in your personal and professional life that helped you get where you are today?

When I was in my mid 30s, I participated in a year-long seminar called the Wisdom Course. Among the various assignments given was the goal to create a visual and written autobiography of my life.

Beyond going through tons of family photos and a yearbook or two, we were challenged to reach out to many of these individuals to acknowledge their significant influences and acts of generosity.


How have you paid forward life lessons with family, friends, and colleagues?

With whom can and will you generously offer your coaching and support to help them be all they can be?

Don’t be surprised when your own success and satisfaction get a boost of momentum from the law of “Givers Gain.”

“Think all you speak, but speak not all you think. Thoughts are your own; your words are so no more.”

“Think all you speak, but speak not all you think. Thoughts are your own; your words are so no more.”

—Patrick Delany, 18th Century Irish clergyman

Image from Unsplash by Kai Pilger

When and with whom have you learned the lesson, Silence is Golden?

Where and with whom have you learned, Loose Lips Sink Ships?

These days, it is not just the spoken word that can get us in trouble.
How many emails, texts, tweets, and posts do you put out each day?
How much time do you take before you speak or hit send?

Before you dig your own grave with your tongue or your digits, consider the wisdom in the acronym W.A.I.T. which stand for Why Am I Talking?.

Where would a few strategically placed reminders of this idea help you make sure your inner voice is not always expressed through your external speakers?


Select a close family member, friend, or colleague with whom your intention and efforts will make the biggest difference.

“People who throw kisses are hopelessly lazy.”

“People who throw kisses are hopelessly lazy.”

—Bob Hope, 20th Century British-American stand-up comedian

Image from Unsplash by Henry Gillis

Consider the following personal gestures:

  • A real kiss versus a thrown kiss
  • An air hug versus a real one
  • A text versus a phone call
  • An emoji versus the real thing

With our physical distancing efforts over the past 18+ months our habits and interpersonal rituals have changed. At what cost have these shortcuts and acts of laziness impacted your most valued personal and professional relationships?


One of my favorite books, which I have mentioned over the years, is The Five Love Languages by Gary Chapman. Within its pages are many strategies related to the offering of quality time, words of support, and acts of personal touch that can still be offered to those you love in full measure. Consider checking it out for yourself.

What shifts do you want to make to your relationship with food?

What shifts do you want to make to your relationship with food?

—Calm App Reflection

Image from Unsplash by The BlackRabbit

The intention of the Quotable Coach blog is to provoke and challenge you to improve your mind, body, and soul.

Pursuing personal and professional excellence to have a gold medal life was my primary inspiration to become a coach back in 1992.

Over the past 18+ months the majority of people I speak with have put on at least a few Covid pounds and seem less energetic and vital.

Beyond our shifts in our exercise routines such as sports and going to the gym, many of us have sought out a bit too much comfort from less-than-optimal foods choices and portions.

Working from home may have reduced our commute but may also have had the unfortunate impact of adding a few inches to our waistlines. Consider how much of your previous wardrobe is still sitting on hangers with the same dry-cleaning tags.


Please download a copy of the food target chart from On Target Living website to help you shift food strategies for the better at the following link.

Friday Review: Obstacles

Friday Review: Obstacles

What do you do when faced with obstacles? Here are a few related posts you may have missed.


“There are plenty of obstacles in your path. Don’t allow yourself to become one of them.”





“I am not afraid of storms, for I am learning how to sail my ship.”





“Sometimes the door closes for us so we might turn and see an open gate to a wider opportunity.”




I am the me I choose to be

“I am the me I choose to be.”

—Sidney Pottier, first black male to win the Best Actor Academy Award

Image from Unsplash by Pierre Bamin

Today’s quote seems like a modern version of Shakespeare’s famous line, To thine own self be true.

To what degree are you the “thee” you choose to be?

With all the pushing and pulling on us by outside forces, many of us have exchanged followers and likes for a bit of our souls.

Being a chameleon and constantly trying to please others almost always moves us away from our authentic selves.

In what ways have you or others close to you given away the power to choose and lost your way?


On what issues is it time to more courageously choose your most genuine self to receive the only essential “like” worth pursuing?

“It is not the whistle that moves the train.”

“It is not the whistle that moves the train.”

D.V. Rangarajan

Image from Unsplash by Balazs Busznyak

When was the last time you heard the whistle of a train? What thoughts, emotions, and memories do you have from the past about trains?

A few that come to mind for me are:

  • Watching movies about the wild west as a kid
  • Taking the elevated train into the city
  • Playing with toy trains with my friends
  • Taking the Cog Railroad up Mount Washington
  • Riding Thunder Mountain countless times at Disney World
  • Waiting at railroad crossings and counting the cars as they passed, wondering when the train would end

For many of us, trains represent a special form of transportation that take considerable energy and work to move people and things from one place to another. Trains don’t just whistle and stand still. The sound of the whistle lets you know something hopefully good is coming or going your way.


In what ways do or can you offer a whistle or other signal to let others know that you back up your words with significant levels of locomotion?


“There is a child in every one of us who is still trick-or-treating looking for a brightly lit front porch.”

“There is a child in every one of us who is still trick-or-treating looking for a brightly lit front porch.”

—Robert Brault, http://rbrault.blogspot.com/

Image from Unsplash by Conner Baker

When I was young, Halloween was the holiday that excited me most. The handmade costumes, the pillow cases used to gather candy, and our neighborhood lit up with almost every porch light was the best.

On evenings when the weather was mild and calm a good majority of our neighbors would meet us on their front steps to help optimize our trick-or-treating efforts.

No matter what costume you wore, every child became a pirate once they arrived home to count their booty.


What are some traditional and innovative ways you can foster the inner child in kids of all ages this Halloween and over the holiday season?

What are some ways to keep your porch lights on to welcome and encourage the youthful exuberance of others in your communities?