On this episode of the Early Accountability Podcast, Kimi gives an overview of the 8 domains of wellness, which she recommends you think through as you are considering your own well-being. These dimensions intertwine and come together to manifest your overall well-being, but it is helpful to go through the exercise of thinking through each one individually as well. Environmental – How well your surroundings and your current situation are conducive to your well-being. This could include security as well as your involvement in social good activities. Emotional – This speaks to how satisfying your relationships are and how you handle life’s highs and lows. Physical – This dimension is comprised of your exercise routine, your diet, your sleep patterns, and your participation in routine medical appointments. Spiritual – Your journey of personal growth towards your sense of purpose. Intellectual – How well you are expanding your worldview, practicing creativity and critical thinking, and your involvement in new experiences. Financial – This encompasses the planning, saving, and investing you employ with your finances. Social – Your connections with others and the support system that you have around you. Occupational – There is no right or wrong when it comes to your career progression as long as you are pursuing what you like to do.   Resources: Topics Covered in this Episode: 8 dimensions of wellness Well-being in all areas of life Self-awareness Getting grounded to know where to focus Connect with Kimi: https://kimiwalker.live/squad http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

Kimi has returned from her unplanned but very necessary sabbatical! And she talks on this episode about why she had to take some time away and how to know if you need to step away from something in your own life. This message has been very prevalent since the 2020 Summer Olympics (in July-August 2021) when Simone Biles chose not to compete in several gymnastics events due to mental health challenges and other things going on in her life. Here are a few things to keep an eye out for in your life that will let you know that you need to take a break: If you haven’t taken a break in a while – Kimi had been consistently posting one podcast episode per week for 3 years, and even though there were spurts of batch recording where she was building up a library of content to be posted on future dates, the pace of hosting a weekly podcast would take a toll on anyone. If you have been doing something for many months or years without rest, it could be time to press “pause”. If you have lost your clarity or purpose – For Kimi, the stress of having to perform and plot the direction of the podcast had gotten to be too much. Taking a beat to reevaluate, practice mindfulness, and get grounded in why you started doing what you’re doing can bring back the clarity. If your performance isn’t the same – Kimi’s goal with the Early Accountability Podcast is to create meaningful content that will connect with the audience and make their lives better. Getting to the point where she wasn’t sure if she was doing that anymore necessitated a sabbatical from podcasting. The same could be true for you – maybe you are burned out and you feel like you are just doing things to check them off your to-do list. Take some time to get back to where you want to be. If you are feeling too much real or perceived pressure – A lot of times, this looks like feeling like you are going to disappoint someone. But living with this fear is not healthy in the short-term or the long-term and it can take a toll. Kimi learned that even while she was not posting new episodes over the past 2 months, people were still listening to older episodes because the content was valuable to them.   Topics Covered in this Episode: Knowing when to take a break Honoring your needs Giving yourself the space to move and breathe   Connect with Kimi: https://kimiwalker.live/squad http://www.kimiwalker.com/ https://web.facebook.com/kimiwalker https://www.linkedin.com/in/kimiwalker https://www.youtube.com/user/KimiFitWell

The topic of this episode of the Early Accountability Podcast is stepping out on faith. Whether you are religious or not, you have likely encountered a time in your life when you could choose to stay where you are or step out in faith that something bigger is ahead. By choosing to get out of your comfort zone and entrust the results to a higher power, you have to potential to achieve great goals. Here are a few of Kimi’s tips for stepping out on faith: 1. Learn to face fear – While you might still have questions and insecurities about the end result, facing your fears will build character and open up your potential for achieving great things. 2. Acknowledge unsettling feelings – Starting something new or committing to stop a habit is uncomfortable, and admitting that to yourself will make it seem less scary or unnatural. 3. Trust that there is good out there – Perhaps you have asked yourself “Is this really all there is?” The answer is no, there are bigger and better things in store for those who step out on faith. 4. Remember that you deserve good – Sure, you believe that other people deserve for good things to happen to them, but what about you? It is ok to be discontent with your current circumstances and want better things to happen. Believe that you deserve good and affirm those beliefs often. 5. Know that there will be challenges – Nothing good comes easily, so expect challenges and don’t be discouraged. 6. Affirm that you are equipped to handle those challenges – Recognize that all of your previous challenges have prepared you for the ones ahead, so accept them when they come and be confident that you can overcome. Topics Covered in this Episode: • Stepping out on faith • Accepting challenges • Achieving your goals • Reaching for more • Trusting the process

During the process of goal activation, you are sure to run into discouragements and obstacles, and maybe these cause you to feel like you aren’t making progress towards your goals. But you may be surprised how much progress you really are making, even when you don’t see it. Tracking your progress towards your goals is an excellent way to stay motivated and on track along the way. Here are the Early Accountability Podcast tips for tracking your progress: 1. Break large tasks down into smaller tasks – While you may want to lose 100 pounds in 2 years, the thought of that drastic transformation is daunting and may seem impossible. However, focusing on losing 5 or 10 pounds in a month is much easier to comprehend, and it is easier to see what choices you need to make on a daily basis to lose those 5 or 10 pounds. Then you can move on to the next 5 or 10 pounds. 2. Celebrate small victories – These don’t have to be extravagant celebrations, but they should be something out of the norm to reward yourself for accomplishing your recent milestone towards your goal. Binge watch a show, go out with friends, give yourself extra time on social media, or get your nails done – these are all great ways to celebrate. 3. Set daily goals – By tracking your progress daily, you have the opportunity to intentionally choose what tasks to do towards your goal and then look back at the end of the day and take stock of how you did and what needs to be done next. 4. Create deadlines/reminders – Take ownership of your time and foster healthy and productive habits by setting alarms, reminders, or timers to keep you on task and doing what you want to be doing. You may also find that writing yourself notes or using a visual map can help you maintain the right perspective. 5. Practice mindfulness frequently – Stilling your mind and focusing on the present moment has a way of keeping you grounded and affirming your goals and methods amidst the busy-ness of daily life. Find the right modality for you, such as yoga, journaling, exercising, or meditation. 6. Look for accountability – Research and reach out to accountability groups and networks in your geographical area and your area of need – there are plenty of groups out there if you will just look for them. Accountability partners can help you stay motivated, provide support, help you with problem solving based on their own experiences, and maintain your progress after reaching your goal. Topics Covered in this Episode: • Tracking your progress • Staying focused on your goals • Maintaining the right perspective • Reaching out for accountability support • Mindfulness

On this episode of the Early Accountability Podcast, Kimi discusses the main reasons why people do not reach their goals. Setting goals is important for personal and professional inspiration and motivation and provides the tools needed to overcome adversity. 1. Setting the wrong goals for the wrong reasons. It is critical for you to recognize your “why” and analyze if you have the right motivations in your goal setting. If you set a goal based on pleasing others, fitting in, or having a “social media ideal” life, you will not be personally satisfied or fulfilled, so you should start out by setting goals for the right reasons. 2. Lacking accountability. When you set long-term and short-term goals, you should build in some checkpoints along the way that will allow you to gauge your progress and make any necessary adjustments. A great way to do this is by talking with your goals with a coach, trainer, accountability partner, or group that will check in with you and help you stay on track. Additionally, blocking off time on your calendar to commit to your various goals and assigning deadlines to the items on your to-do lists will create an element of passive accountability and make your goals seem more achievable. 3. You don’t like to be uncomfortable. Good goals will challenge you to get outside your comfort zone, because that is where you can truly grow. The more you step out and choose to be uncomfortable, the more confident you will be and the less you will listen to those around you who intentionally or unintentionally discourage you as you strive towards your goals. Establishing a mindfulness practice such as meditation, exercise, journaling, or spiritual activities will help you keep your emotions in check as you change internally. Topics Covered in this Episode: • The main reasons why people don’t reach their goals • Setting the right goals for the right reasons • Establishing an accountability system • Overcoming discomfort to grow, change, and achieve • Activating your goals

EAP 177: Celebrating Wins With Caution by Kimi Walker

With Memorial Day signaling the unofficial start of summer, it can be easy to shift to “vacation mode” and start coming up short on your personal and professional goals. On this episode of the Early Accountability Podcast, Kimi gives listeners 4 strategies for enjoying summer while being productive. 1. Define your work-life balance – Understand your personal, professional, and family roles and goals. Think through your desires and what works best for you and those around you during this season and then define what and when your breaks are going to be. 2. Plan, plan, plan – Consult with the stakeholders in your various roles to make plans and then commit to them. Write them down, set reminders, create alarms on your phone, and use timers when you need to stay on track and hold yourself accountable. 3. Set contingencies for yourself – If you have something coming up that you are looking forward to, come up with productivity milestones along the way where you get to reward yourself with as aspect of the upcoming event. For instance, when you finish this thing on your to-do list, you can book your flight, etc. Not only does this build up the anticipation of the trip, but it helps you spur on your productivity ahead of time, so you can truly enjoy yourself without feeling stressed about the work that you didn’t get done. 4. Intertwine work and fun – When possible, add on a few days of vacation to a work trip or schedule a meeting with a client if you are going to be in their area for vacation. Double-duty trips like this are cost-effective and beneficial because you are able to check a professional box and a personal box at the same time. Get out there and enjoy your summer and use these tips to maximize your time and productivity! Topics Covered in this Episode: • Productivity maximization • Intentional planning • Work-life balance • Time blocking • Self-awareness and motivation