Happy F-Word Friday All! Today’s word is FRICTION! FRICTION is typically defined as the resistance that happens when one surface or object moves across another. For example, consider rubbing two rough stones together! Think that would cause any FRICTION? Of course! Too often I think we give the word FRICTION a negative connotation. Yes, it can be a negative thing, but not always. Think about a rough surface that is being sanded to become smooth. That is indeed FRICTION right? But the end process is better than the beginning! Think about all of the FRICTION that is caused when a diamond is being formed! So what am I saying here? Don’t be scared of a little pushback! Fight to create the life you really want! Don’t let your fears and uncertainties stifle your growth! Embrace FRICTION! Use it as a tool and not as a hindrance! If you never write that book or start that blog or podcast, you’ll never know just how impactful your life could be! Sometimes our journeys help others more than they help us! Are there things in your life that you want to change? Do it! Don’t stop at the first sign of resistance and FRICTION! In the words of Nemo’s Dad, “Just keep swimming!” 😉 You’ll be surprised at the amazing results you’ll get when you refuse to quit! So fight FRICTION with determination! Don’t wait until next week or next month, get busy NOW!!! Have a great weekend! 😊



Happy F-Word Friday Everyone! I know.. it’s been a while since we’ve done one! 🙂 OK, RAISE YOUR HAND IF YOU HAVE IT ALL TOGETHER!!! Go ahead, I’ll wait!.. Interesting! If we are all honest, no one’s hand should be up! Life is full of ups and downs, and everything in between! No matter how well we plan, life still happens to us all! Sometimes we are just FRAZZLED! To be FRAZZLED simply means to be exhausted or burnt out! Maybe you’ve been going and going like the energizer bunny and you’re finally hitting the brick wall! And you know what? IT’S OK!! We can recognize where we are and start to pull ourselves out of it! Make it a key point of every day to have a few moments alone in silence to reflect or meditate or just to sit and be still. Find a book that sparks your interests and commit to reading a few pages a day. Be purposeful about something, even if it’s just walking to the mailbox! Walk slow and enjoy the sun and take note of each step! Do something everyday to check in with yourself and to check out of the chaos! Maybe we could all use a little less social media scrolling time! Whatever you choose to help you unwind and reconnect with yourself, just do it fully! We give so much of ourselves to others and then neglect our own needs! That’s not conducive long term!! Let’s start honoring our committments to ourselves! We are important! Yes, our jobs and families are very important, but if you are in a FRAZZLED state, how beneficial are you to others?! It’s ok to be selfish and to recharge! No one can run off fumes forever! Take time to take care of yourself! The world needs everything you have to offer, but in a healthy way! So, if you are currently FRAZZLED, it’s ok! Acknowledge where you are and create your escape plan! Let’s make today great! 🙂


Well hello there! HAPPY FRIDAY!! It has been quite a while! I hope you are all doing great and 2021 is treating you well! So much has happened since we ‘spoke’ last. There have been births, deaths, celebrations, and disappointments. It seems like the more things change, the more they stay the same! Migraines, panic attacks, car accidents, illnesses, and job lay offs, social and racial injustices; you name it, it has happened! With so much going on in the world, on the news, in our homes, at our schools, and in our communities, I think it’s time that we all step back, take a deep breath, and collect ourselves! Have you been guilty of overexerting yourself and spreading yourself extra thin? Are you running on fumes? I’m sure you’re not alone! Never forget to take time for yourself! Too often we give so much to everyone else, but leave ourselves hanging short. We devote all of our time and energy to our friends and family, and then when it comes to our own lives, we are lacking! In my last post, we discussed detoxing for the soul. During a detox time, a lot of things are removed in order to purify or cleanse the body, but I think it’s now time for rejuvenation. Now that we’ve worked on ridding our lives of certain vices, let’s focus on the things we should add back! Starting with OURSELVES! O= Optimism U= Unity R= Resilience S= Strength E= Encouragement L= Love V=Vibrance E= Earnestness S= Sufficiency. Let’s be optimistic about our future! Let’s live, work, and play with a spirit of unity! When things happen that are beyond our control, we shall be resilient and continue to press on despite the difficulty! We will be strong physically, mentally, and emotionally! We will encourage ourselves and others, and express love and gratitude continually! We are vibrant and full of life! We are sincere and true about what we believe in and how we carry ourselves! Lastly, we realize that we are sufficient! We are enough! We are right where we are supposed to be in life! We have jumped the exact number of hurdles that we needed to prepare us for bigger and better! Despite the grim outlook on the world around us, only we have the power to control ourselves and how we let things effect us! So let’s take some time and truly focus on OURSELVES!!! ❤

Detoxing for the Soul!!

Happy Friday Everybody!! I hope you are all doing well and staying safe! It’s December and almost that time of year where everyone typically starts making New Year resolutions! You know the ‘New Year New Me!’ people!! 🙂 With the holidays among us so many people are already thinking about detoxing and how they plan to start next year. Most people will plan to commit to a new diet and then throw it out of the window by March. People sign up for new gym memberships that they never use, you know how it goes! While so many people are worrying about their physical bodies, I’d like to recommend taking care of our mental and emotional well being. We are so quick to detox our bodies physically, but what about spiritually and mentally? Starting with the inside can only help to make the outside better! So, why do most people detox? They want to cleanse the body, get rid of harmful toxins, and feel better! What better way to detox than to remove ALL toxicity? What about that toxic relationship? What about the negative energy you get from ‘so called friends?’ What about that hypercritical self talk? What about all the broken relationships you haven’t fixed? What about the apology you’ve been waiting on for years? When will we fix these things and remove them? The depression, anxiety, guilt, low self esteem, lack of confidence, doubt, and fear..release it all! One of the hardest parts about detoxing is the beginning. You go through withdrawals because you aren’t getting what you’re used to. But if you can tough it out beyond the beginning days, your body starts to refresh itself and you begin to feel renewed. You feel lighter and refreshed! Aren’t you worth that? Don’t you owe it to yourself to be the best version of YOU that you can be? What’s stopping you from detoxing your WHOLE LIFE and getting to the peace you deserve? So before you hop on the next diet bandwagon, stop and detox your inner self first! Release all those toxins of negativity and hurt, and be renewed! Truly cleanse yourself starting with the inside first! There is still plenty of time to end the year on a good note! Don’t allow limiting thoughts to stifle you and cause you to carry the same baggage from this year, into the next one! So take some time to yourself, be honest and truly transparent, recognize where you are mentally and emotionally. Write out how those barriers have hindered you, and write out actionable steps to take to correct them. It’s time for you to invest in yourself! LET’S GET BUSY!! Finish the year strong! ❤  🙂

Be Grateful!!

Gratitude is something we seem to skimp over sometimes. We like to compare it to happiness and joy, but gratefulness is a little different! Being grateful means to be truly thankful and full of appreciation. It’s different from just being happy in a moment. Gratefulness runs much deeper. It’s a deep feeling of thanksgiving, but it also reciprocates the appreciation received. Being grateful allows you to turn a negative situation into a blessing. I’ll never forget the 9/11 stories of so many people who were late to work, or missed their train. There was one story in particular of a person who spilled their coffee all over their shirt as they were walking out the door for work, so they had to turn around and change. Can you imagine how upset and mad they probably were in that moment? But imagine how grateful they were when they thought about how the coffee spilling made them late for work, but saved their life! Sometimes the outlook can look bleak and unfulfilling, but we have to remain grateful! If for no other reason, we should be thankful simply because things can always be much worse! I found myself depressed about the passing of my Grandad recently, but I had to change my attitude. Instead of focusing on his presence being missed, I chose to focus on all the good times and all the things he accomplished in his lifetime! Where we choose to shift our focus can make all of the difference! So let’s actively choose to be more grateful and count every obstacle as a blessing! 🙂


Do you know anybody that is ‘chasing happiness’?? perhaps, that person is yourself! There are numerous times in life where you may find yourself pursuing happiness or chasing your dreams! I think aspiring toward better and higher things is a great idea, but I wholeheartedly disagree with CHASING happiness. If you’re chasing something, that means you don’t currently have it. If I’m always chasing happiness, I will never actually have it. In essence, happiness will always be somewhere else or with someone else. Too often we treat happiness like a postdated check. We must wait to ‘cash out’ on the benefits. What if I told you that we could have happiness RIGHT NOW! We can choose to be happy in our current states! That doesn’t mean that we don’t have goals, or aspire for more, but it means that while I’m still working towards accomplishing more, I can still enjoy and love myself and my life RIGHT NOW in this moment! Happiness isn’t in the future, it’s right here, right now if I CHOOSE to have it! Most of us attach happiness to a number on the scale, or the size of our jeans, or a certain job or position, or a social status, or a spouse, or the amount of money in our bank account! True lasting happiness will never be found if it always resides outside of you. Take some time to love yourself; build yourself up, encourage yourself, motivate yourself, and enjoy the present! Happiness is found in the present, not the future or the past! The present is the only time we are guaranteed, so let’s enjoy it while working towards more happiness in the future. Sometimes we can’t enjoy the ‘right now’ because we are too anxious about tomorrow or next year. Just simply enjoy today, and tomorrow will take care of itself! ❤ 😊


Well Hello There! It’s been a little while since our paths have crossed! I hope you all are doing well. There is so much going on in the world these days. If you haven’t noticed, I’ve been missing in action for a few months. I took some time off to focus on my own personal issues and to strengthen myself mentally. When I first began ‘Coffee Stains and Panic Attacks,’ my very first blog for F-Word Friday was the word FRIENDS! Man I have really been blessed in that department! I’m thankful to be surrounded by so many wonderful people. FRIENDS that won’t let me drop the ball. Sometimes I just like to run away from my talents and pretend they don’t exist, but you guys wouldn’t let me! You know who you are and it is greatly appreciated! Thank you! ❤ They say absence makes the heart grow fonder! Well we shall see just how much you guys missed me! 🙂 During these different and often difficult times in life, it’s important to have a support system to help you fight stress and mental breakdowns. That could be friends or family, therapy, massages, online shopping (I tried 🙂 ), a good book, music, exercising, anything that can help to relieve anxiety, stress, and allow you to relax and come to yourself. No one knows YOU better than YOU! Everyone has different limits and breaking points. Taking time to better yourself is never selfish! We all need time for ourselves. The better I am, the better I can be to serve others! We all have our moments, but moments don’t last always. They should have expiration dates. If you feel like you need help battling anxiety or depression, please reach out for help and support! These are challenging times and we all handle things differently. Thank you all for your continued support. I am so grateful! Let’s continue to sprinkle positive seeds everywhere, as we navigate life! Take some time today to just list out all the things you are grateful for! It’ll do you some good to focus on what’s right and not on what’s wrong! I hope you all have a Happy Friday, and an amazing weekend! 🙂


Happy Saturday All! It’s been a while, but I hope you are doing well! I just popped in to say THANKS! With so much going on in the world and with so many people dealing with so much, I wanted to use this time to encourage us to look beyond the current storm and be thankful! Things may not be exactly how we want them, and that’s ok, but we can still control our outlook on life! The Covid-19 pandemic have many people ill and displaced and confused. The media is mass producing stories of fear and panic! It’s so easy to get distracted if we aren’t purposefully controlling our minds! Remember whatever we plant will grow! So what are we choosing to focus on during this time? I’m focusing on gratitude and thanksgiving. I celebrated a birthday yesterday and I’m so thankful. No, it wasn’t what I had planned originally, but so many people went above and beyond to make my day special. I’m alive and I’m healthy! I choose to focus on the blessings instead of planting and growing the seeds of fear. No, we can’t ignore the realities of the current state of the world, but we can control how we let it control us! I hope you all have a great day! 😊


Happy Monday All! Today is a beautiful new day that we’ve been blessed to see! Let’s try to enjoy it! It’s a new day, a new week, and full of new opportunities! Let’s release and let go of all of the cares and burdens of last week! Let’s forgive ourselves for the mistakes we made, and let’s stop being so critical of ourselves and others! It’s time to stop burying ourselves alive with the burden of regret and accept the new opportunities around us! Find the things that you love most about yourself. Maybe everyone else HATES IT, who cares!! Love yourself first! You can’t live for anybody else, but YOU! Time wasted is precious time that we will never get back! So let’s choose RIGHT NOW, regardless of our circumstances to make today (and every day) the best day we can have! Things may not always work in our favor, but we will flash the same winning smile for every disappointment. We control how we allow things to affect us! So let’s truly work on improving ourselves.. for ourselves! You can’t pour from an empty cup! My challenge to you today is to take some time, be it only 10 minutes, to do something kind for yourself! Maybe write a poem, dance to your favorite song, meditate, exercise, try a new recipe, whatever excites YOU.. DO IT TODAY!! Let’s have a great week!!


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Happy F-Word Friday Everyone! I hope you are all doing well! Today’s word is FRITTER! Usually I choose my F-Words by my mood or current events, but I came across this one and loved it! Per Google, FRITTER means:

I found that definition to be so fitting for a lot of people that I encounter, and even myself at times. It says to waste time, money, or energy on trifling matters! Wow! How many of us can relate? It is often the case that we spend substantial amounts of time worrying and stressing over things that don’t really even matter in the grand scheme of things. Time is so precious, yet so fleeting! Let’s learn to spend our time more wisely! So how do we do this? Here are just a few tips:

  1. Appreciate the present! We often spend so much time beating ourselves up over the past or worrying about the future, which may never come! Enjoy today while it’s still TODAY!! Tomorrow will take care of itself!
  2. Be mindful of your attitude! Don’t overreact! Minimize the dramatics, and stay level headed. By doing this you will stay calmer, more positive, and ultimately handle situations more peacefully..
  3. Forgive/ apologize quickly! Don’t hold grudges! No one is perfect and we all make mistakes. Extend the same grace and forgiveness that you would want in return!

Bottom line, let’s be kind to each other! Let’s treat each other the way we would want to be treated. Let’s not FRITTER and waste time on negativity and foolish thoughts. Let’s make the most of each opportunity we have! Have an amazing weekend! 🙂