March 20, 2022

The 100 List-Ep: 085

The 100 List-Ep: 085

In this episode, we talk about a concept that I use with my private clients. I call it “The 100 list”, I’ll explain how to create it and how using it will help you avoid self-doubt and overwhelm.

Join me live most Mondays for Coaching and Conversation by signing up here:  https://candymotzek.lpages.co/coaching-with-candy

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Transcript
Candy Motzek:

Welcome to she coaches coaches. I'm your host,

Candy Motzek:

Kandi motsek. And I'm going to help you find the clarity,

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confidence and courage to become the coach that you are meant to

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be. If you're a new coach, or if you've always wanted to be a

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life coach, then this is the place for you. We're going to

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talk all about mindset and strategies and how to, because

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step by step only works when you have the clarity, courage and

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confidence to take action. Let's get started. Hi, friend, and

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welcome to this episode. I am so glad you're here. How are you? I

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know I have zero idea where you're listening to this

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episode, or even what country you're in. Whether you're at

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work, cooking, dinner, or driving, or whatever you're

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doing, just know that I'm thinking of you. And I'm

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welcoming you while I record this message. I just looked at

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the stats for my podcast, this she coaches coaches, and I found

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out that I have listeners in over 86 countries. That is

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amazing. And I am so grateful for you. I just got back from a

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week of vacation at the beach. And no, it wasn't a warm

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tropical beach. I was on the wild west coast, watching the

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surf and the Eagles walking on the long sandy beach and hearing

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the waves soaking up the green of the trees and the deep quiet

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of the old growth forest up here in Canada. And I am vitally

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aware that this land has been inhabited and stewarded for

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millennia by the First Nations people. And I want to

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acknowledge that with gratitude, we recognize that we live learn

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and play on traditional lands. And we acknowledge and pay our

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respect to the First Nations and maytee ancestors of each place

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and reaffirm our relationship without one another. That is a

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land acknowledgement. And given that I came back from a deeply

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spiritual place of nature, I wanted to make sure that I

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acknowledged the people who inhabit that land. Now, I've

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called this episode, the 100 list. And it's a reflective

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exercise that I often recommend for my clients. I've been

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reminded lately how powerful it is. And so I wanted to share it

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with you too. So here's how it works. It's not complicated,

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easy to do, but it's powerful. New coaches feel so new. And

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maybe you forget that you've got a lifetime of experience that

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you bring to this new career. And in this forgetting, you call

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yourself a newbie, or even a baby coach. And basically you

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ignored, write off and dismiss all of the knowledge, all of

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your experience all of your skills. And yes, it's true. You

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are learning new skills, coaching skills, but you have a

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lifetime of experience. So this 100 List X exercise helps you

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remember. And in this remembering, you'll realize and

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remind yourself that you are so much more capable than you know

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that you have resources that you can bring to creating clients

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and coaching that no one else can. So here's what to do. Grab

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your journal and a pen, or open a Google Doc, and list at least

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at least 100 Things that you have accomplished in your life

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that you're proud of. For example, it might sound like

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this. I graduated from high school, I got my masters, I got

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a job at that great company. I've cultivated wonderful

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lifelong friendships,

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I learned to draw. I paid off credit card debt. I saved for a

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vacation, I practice daily meditation. I qualified for a

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mortgage, I coached my very first client, list everything

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large and small that you're proud of look back over your

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life and start writing your here's what you're probably

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going to find. You'll probably list 10 or 20 items, and then

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you'll get stuck. And you'll start to think Ah 100 is way too

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many. There is no way I've accomplished that much. Don't

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worry. This is a simple exercise, but it does take

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commitment to see it through. But believe me, it's worth it.

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So when you do get stuck, find a couple of small things to add to

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your list. For example, I decided I was going away from my

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birthday, and I did, or I cleaned out my pantry, you may

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need to do this exercise over a few days. And that's okay.

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Here's what I'll promise you is keep that journal close at hand.

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And as you think of more things, go back to it and jot some more

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onto your list. And pretty soon, you'll discover that the ideas

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flow fast and furious. And you're gonna have problems

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actually writing all those things that you're proud of down

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on paper, I challenge you to do this 100 list. And if you get to

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100, and you've got more things, you just keep adding to that

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list. Now, once you're complete, sit back and read it, review the

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list, soak in the feelings of pride and accomplishment. You

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see what a badass you are. Look at your list. Anyone who can

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accomplish as much as you is relentless, you're resourceful,

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determined, and strong. Yeah, I am speaking to you. Now use

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those emotions, the ones of relentless and resourceful, all

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of those positive emotions, to motivate yourself to take

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inspired and powerful action. As you use those emotions, it's

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going to be so much easier for you to create clients that you

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would love to work with. Now, one more thing, you can always

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deepen your learning even further, by looking at some of

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those individual line items on your list of 100. For each of

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those items, you could deepen your appreciation and ask

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yourself, what did I learn while doing this? How did I grow when

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I was in the process? What qualities do it I cultivate? And

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how does this experience set me up for success today? Here's

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what I mean. If, for example, one of the items on your 100

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list was I realized I was underpaid. And I lobbied for a

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pay raise. So that's one of the items that's on my 100 list. So

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that's why I'm using it with you. So if that's one, something

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similar like that, you could ask yourself the question, what did

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I learn? Well, when I realized that I was underpaid, and I

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lobby for a pay raise, what did I learn? Well, maybe I learned

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to stand up for yourself, or you learn to advocate for your own

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needs. How did you grow, you decided that you were worth it,

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you realized you had taken ownership of that salary

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negotiation, or rather, you hadn't taken full ownership

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right at the start. But that didn't mean that you couldn't go

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back and ask. So you improved your negotiation skills. You

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plan the conversation with your boss, you did your research, and

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you got well prepared before you have that conversation. What

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qualities Did you cultivate the qualities of determined, maybe

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even the quality of relentless, perhaps the quality of listening

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to both sides and pursuing a win win outcome? How did that

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experience set you up for success today, you will no

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longer subtle or barter on your rights. Or perhaps you're no

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longer uncomfortable talking about money. So if you see how

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that one line item can add so much more depth of appreciation

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for who you grew to becoming. All right.

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Now, let's sum up the episode. It seems simple. But I would

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love to hear from you when you do this. So here's the summary

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of how to go about it again, take your journal and a pen, or

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open a Google Doc and write a list of at least 100 Things that

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you have accomplished and that you're proud of. You don't have

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to do it in one setting. You can do it over a few days, that's

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just fine. But just keep going until you get at least 100. Keep

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the list close to you. So you can refer to it when you start

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to doubt yourself. And for extra credit. You can go deeper with

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those four questions on any item on your list where the four

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questions are. What did you learn while doing this? How did

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you grow? What qualities Did you cultivate? How did the

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experience set you up for success today? Now I want to

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hear from you. Post a screenshot of this episode on Instagram and

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tag me at Candy Mote sec. That's at si a NDYMOT Zed EK. And tell

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me how your list is going. What did you learn about doing this

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work? I want to cheer you on. And before you go, I'd love to

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invite you to attend my free Monday coaching and conversation

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with candy. I opened a Zoom Room for everyone who registers. They

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usually teach a little bit of a topic, answer questions and I

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coach. I'll put the sign up link in the Episode Notes. And I

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would love to meet you face to face in that Zoom Room. And if

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you want even more help, maybe you want help about where to

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start, or how to create coaching clients, and we should talk

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about how we can work together. Click the link in the Episode

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Notes to find out more about how to work with me, and I will be

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back to speak with you again next week. Thanks again for

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listening today. Please hop on over to Apple podcasts and leave

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a review. Also, I would love to hear from you did something that

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I say resonate? What else would you like to learn about? Click

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the link in the player and leave a comment on the post. This is

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going to give me great ideas for future episodes so I can help

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you best. Join me again next week for our coaching, support

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and teaching to help you become the confident coach. You are