Valerie King-Mallar Coaching

We underestimate just how important white space, rest, and freedom from sensory and information overload is to our abilities as leaders and entrepreneurs.

If you want to continue to be creative and embrace challenges with a spirit of constructive problem solving, make sure to give yourself plenty of down time. I promise it will be worth it!

Try:
✨ 5 minute breathing exercises or mini meditations throughout the day

✨ Take a walk alone and without your phone - preferably in nature.

✨ Try creative visualization exercises - picture a goal you’re trying to achieve or a problem you’re trying to solve and visualize different options.

✨ Go for a drive without music or a podcast on to allow you time to think and process your day

There is nothing I love more than watching women make brave choices and accomplish things that never seemed possible. Remember that you can create the rules AND the game.

Are you thinking boldly enough when it comes to your goals?

If you’ve ever wanted to see what having a life coach is like, this is your opportunity to try 3 sessions for FREE.

I am working towards additional certification in coaching and would like to coach new clients while practicing a few new methods.

There are a couple of caveats:

1. I work primarily with women and while coaching may naturally cover all areas of one’s life, I generally work with women who want to focus on career/entrepreneurship/ leadership.

2. The session’s are via zoom and as part of my requirements, I will need to record the audio to submit for review by a coach supervisor in London. It’s audio only and all identifying material will be excluded (name, location, etc.).

If you’re interested in this opportunity, send me a message and we can chat! I generally set up a quick meeting to answer your questions and to see if it feels like a good fit for you so you’re not locked into the 3 sessions just by reaching out. 😉

It’s easy to forget that your actions impact others - for better or worse. In this current climate sometimes rife with hostility, what can you do to make a difference?

November is the month of gratitude and thankfulness. Try to do one small act of kindness each day - whether it’s holding the door for someone, buying a cup of coffee, making a donation, etc. Remember that even a small (but genuine!) compliment can totally change someone’s day for the better!

Before I answer, a quick confession: despite talking non-stop about goal-setting now, I was never a big goal setter in the past. Although it sounds a little bratty now, I was just happy to go with the flow because it seemed like great opportunities and experiences always fell in my lap (I promise, I’m not trying to sound snobby about it)!

What I realized is that going-with-the-flow/being open to experiences AND goal-setting are not mutually exclusive. In fact, setting goals about where you want to be but being open to the various ways to get there is IDEAL.

So, to answer the question, the first step is to take stock of past experiences to help inform you of what kind of goal you want to achieve. Follow the steps below to get you started:

1. What is one small goal that you want to achieve (choose something that can be achieved in a relatively small amount of time - like a week). If you have a bigger goal, break it down into bite-size goals. The key is to start small.

2. Make sure it is measurable - ie you will very concretely know when you have achieved it. Set a deadline for when you will achieve this goal and put a reminder in your calendar. Again, we recommend about a week out for the deadline!

3. Write it on a piece of paper or keep it on something that you will see everyday - your phone, the bathroom mirror, etc.

4. Think of all of the ways and paths you can take to achieve it (while being open to other opportunities that pop up in your life that my support that goal).

5. Finally, check in at the deadline of your goal to reevaluate. How did it go for you? Did you achieve it? If not, why? If so, how did it feel?

This small process will clue you into how the goal setting process felt for you and what worked and what didn’t!

Good luck - and from a reformed non-goal-setter, I promise you it’s worth it!

One of my secret favorite things is to anchor my workday between a morning mini-drive or mini-hike (and a cup of coffee) and an evening drive. I use the morning drive to prepare myself for the workday and pump myself up for any challenges that might pop up. (It helps to have a killer playlist too!) The evening car ride is for unpacking all that happened so that I am able to relax when I am home. This doesn’t work everyday, but having little rituals makes it easier to decompress.

Writing thank you notes that acknowledge the strengths your employee or co-worker brings to the work culture will have a profound effect on morale. Not only will you make the recipient’s day, but writing a thank you note will make YOU happier as well!

If you’re feeling particularly inspired, set a goal of writing one thank you note each week.

Follow for more leadership and mindset inspiration or check out the links in my bio!

I am super passionate about the need for positive leadership in the workplace (and in the world).

Positive leadership creates growth for employees, leaders, and the company (and its revenue) and creates a more respectful and engaging work culture.

For the full blog on positive leadership and how to start working on it, tap the link in my bio!

I love this quote for so many reasons. First, who you become depends so much on the little things you do each day. Are you creating habits that bring you closer to the ideal version of yourself or ones that keep you stuck where you are?

Also, I love this because it reminds us that we have the power each and every day to make a difference for the earth, society and our fellow humans, and the next generations. Are you doing things that will create a future world that you are proud of?

If you’re feel stuck, it can be helpful to take stock of where you are now versus last year at this time.

✨What big or small things have you accomplished?

✨Did you do or try anything that was outside your comfort zone?

✨What would you have done differently?

✨ What do you most want to accomplish in the next year?

Does anyone else have the back-to-school vibes right about now (even when you’ve been out of school for years)?

I actually loved school 🤓and had a lot of excitement about what the new school year would bring - new and old friends, new teachers and subjects, new posters at the scholastic book fair (yep, I’m a millennial) - you get the point.

I think that’s why this time of year is the perfect time for me to set goals and create action boards.

If you can totally relate to this, maybe use some time this weekend to sit down and start mapping out where you want to be a year from now. Try to envision what your future ideal self looks like and start answering these questions to get a head start:

1. Where do I live? What does my dwelling look like?

2. Who am I with? Who is in my family unit and/or friend group? How much time am I devoting to my personal relationships?

3. Where am I in my career?

4. Do I look the same or different?

5. What do I do for fun? What are my hobbies?

6. What’s important to me? What are my priorities?

Good luck to my fellow school-year fans ✨

Pardon my language, but sometimes you need the energy of a badass mantra to pump yourself up (or a little in your AirPods).

If you’re ready to think a little bigger this year, explore and expand your world, or live a little more brightly - I’m with you!

To give you (and me!) a little head start, I’ve created a collection of my favorite coaching tools into the free Ideal Life Blueprint (tap the link in my bio for access) to help you take those first steps.

Here’s to living brightly! ✨