http://www.tune-incoaching.com/

Tune In Coaching, Singapore (2026)

25/01/2024

‘Transitions are almost always signs of growth, but they can bring feelings of loss. To get somewhere new, we may have to leave somewhere else behind.’ - Fred Rogers

Starting a new career path to relocating to a different country or stepping into retirement? Life is full of transitions. Each shift marks a chapter ending and a new one beginning.

Key points:

✔️ Growth in transitions: Imagine starting a new career: unfamiliar challenges, fresh responsibilities, and continuous learning. Discover the growth potential in every transition.
➡️ Tip: Cultivate resilience and adaptability. A new career is a blank canvas; paint it with the colors of your skills and enthusiasm.

✔️ Feelings of loss: Relocating to a different country may be a dream come true, and it involves leaving behind the comfort of the familiar: friends, family, routines, and a sense of belonging.
➡️ Tip: Allow yourself to grieve, but don't let it overshadow the excitement of what lies ahead. Find healthy ways to cope and channel your emotions positively.

✔️ Somewhere new: Retirement, often viewed as the end of a professional journey, is also entering a new phase. It is an opportunity to explore passions, and perhaps even a second career.
➡️ Tip: Craft a vision for your retirement. What does 'somewhere new' look like for you? Explore activities that bring joy and purpose.

✔️ Leave somewhere else behind: Letting go is not a sign of weakness but becoming open for what lies ahead. Release the past with gratitude for the provided experiences.
➡️ Tip: Reflect on your journey so far. What aspects do you want to carry forward, and what can you leave behind?

Every transition holds the delicate balance between growth and loss. Growth and new beginnings often emerge from the discomfort of change.

Stay tuned, Wilma

If you are in a season of transition, don't hesitate to reach out. Feel free to connect with me for a complimentary call to explore your aspirations and how I can assist you on your path.

Visual Credit and Writing Credit: Wilma Pols

15/11/2023

‘Sometimes it’s the journey that teaches you a lot about your destination.’ - Drake

When all things go according to the plans we made, it is easy to trust the process. But when we encounter challenges or things are not going the way we expected, it is more difficult to trust.

How do you trust the process, even in difficult times?

Be in the present moment:
Acknowledge where you are in your journey without judgment. Every stage gives us lessons and opportunities for growth.
Practice mindfulness to stay present. Focus on your current tasks, without being too attached to the outcome.

Set realistic goals and intentions:
Break your larger objectives down into smaller goals to make the journey less overwhelming.
Focus on the intentions behind your goals by aligning your actions with your values.
Enjoy the journey itself.

Learn from challenges:
Reframe obstacles as learning opportunities. There will be challenges in every journey. Let these challenges bring you personal development.
Foster resilience by adapting to setbacks rather than viewing them as failures. Setbacks are temporary, and each one brings valuable insights.

Celebrate small wins:
Recognizing achievements, no matter how small, shifts your mindset positively and builds confidence.
Being successful is a series of small wins that ultimately creates the bigger picture.

Stay consistent and patient:
Consistency is key. Trusting the process requires commitment even when we don’t see the results immediately.
Be patient. Change takes time. Don’t rush the process.
Remain dedicated to the journey. Your efforts will yield results over time.

Trusting the process involves a continuous cycle of self-reflection, adaptation, and perseverance.

Don’t forget that delays and detours, though inconvenient and uncomfortable, even scary, are also ways. All experiences have value.

Stay tuned, Wilma

13/11/2023

‘Wherever you are right now, let it teach you something. Be kind to yourself on the journey and in the process of who you are becoming.’ - Morgan Harper Nichols

Every transition in life starts from where you currently are. And everyone is a work in progress, because nothing stays the same in life.

Reaching a destination is often expressed as ‘there’. When I achieve this goal, when I complete this move, when I get this job, then… This mindset can create uncertainty and a feeling of inadequacy, suggesting that something is lacking in the present moment. But when we are on a journey of continuous learning, there is no ‘there’.

It is also crucial to understand the importance of patience. Achieving your end goal does not happen overnight. Recognize that each step is an important step. By being patient and focusing on the present step, you ease the anxiety associated with ‘there’, and appreciate the richness of the journey itself.

Trusting the process means acknowledging that every challenge, change, and transition is shaping you into the person you are. Be aware of the lessons, the resilience, and the evolution happening along the way.

Be present in your journeys, learn from each experience, and be kind to yourself along the way.

And, don’t forget to enjoy the journey.

What lessons has your journey taught you?

Stay tuned, Wilma

07/11/2023

‘Sometimes you make the right decision, sometimes you make the decision right.’ - Phil McGraw

My post yesterday was about the difficulties of decision making and the disadvantages of fear-based decisions.

Today, we focus on how to make a constructive decision.

In any situation, there are many solutions. If you keep looking for the ‘right’ decision, you might be missing the opportunity. If you focus on making the ‘best’ decision, you can not make a mistake, because for this moment, you make the best decision you are able to make. When ‘best’ changes, you can modify your decision according to the change.

Another part of making a constructive, conscious choice is aligning your decisions with your values. Aligning your choices with your values helps you to make more fulfilling and purposeful decisions and to feel a sense of authenticity and inner satisfaction.

Four ways to make a constructive decision (Note: this approach works best for big decisions):

Make a list of the pros and cons for each choice. In the ‘Pros’ list, write down all the positive aspects of each choice. In the 'Cons' list, write down all the negative aspects of each choice. Reflect on how each item on the list affects your decision.
Imagine yourself six months down the line with each option. How would you feel about yourself and your situation for each one? Which feels best for you?
Think about how you will honor your core values with each option. Rate how important it is to you to honor these values on a scale from 1 to 10. Which value is most important to you?
Take a moment to center yourself. Then, ask yourself which choice you want to make and pay attention to your gut feeling. Make sure to stay objective, so any personal preference doesn’t influence your choice.

In most situations, there is no right or wrong choice. It is the lack of choice that drains you. Go within, make that one important decision, and make that decision work!

Stay tuned, Wilma

06/11/2023

You can't make decisions based on fear and the possibility of what might happen. - Michelle Obama

Why can decision making be so difficult?

↔️ Complexity: Some decisions involve many factors, options, and consequences.

↔️ Emotional impact: Emotional consequences, can lead to fear, anxiety, or uncertainty.

↔️ Uncertainty: Lack of information can paralyze the decision-making process.

↔️ Competing priorities: The need to choose between competing priorities or values.

↔️ Pressure: External pressures or deadlines can add stress.

↔️ Overthinking: Stuck in analysis paralysis, and struggling to move forward.

↔️ Lack of confidence: Low self-confidence or self-doubt can hinder decision-making.

↔️ Desire for perfection: A desire for a perfect outcome can disturb the decision-making.

Another significant factor that can make decision-making difficult is when decisions are made out of fear. When you make decisions primarily out of fear, it can result in:

↔️ Limited perspective: Fear can narrow your focus, making it challenging to see the bigger picture.

↔️ Short-term thinking: Fear-based decisions tend to prioritize short-term relief over long-term benefits.

↔️ Regret: In the long run, you may regret fear-based decisions because they may not align with your values.

↔️ Missed opportunities: Fear can lead to avoidance, letting you miss out on opportunities.

↔️ Emotional distress: Fearful decisions can lead to emotional distress, because of the consequences of choices made out of anxiety or panic.

To overcome decisions made from fear, acknowledge and manage your fears, seek a balanced perspective, and consider the long-term implications of your choices. This can help you make constructive decisions.

How to make a constructive decision? Look forward to my post tomorrow.

Stay tuned, Wilma

31/10/2023

'Values are like lighthouses; they are signals giving us direction, meaning, and purpose'. - Unknown

Core values are the fundamental principles that guide and influence your behaviour, decisions, and actions. They represent what is most important and meaningful to you.

Have you ever thought about what your values truly are and how to identify them? Finding your values isn't all that complicated. You just need to set aside some time for it.

5 steps to discover your core values:

1️⃣ Identify your core values:
Start by selecting the core values from the provided list that resonate with you. Don't overthink it, just jot down the values that feel most personal and meaningful. If you have values not on the list, add them as well.

2️⃣ Group similar values:
Organise your chosen values into groups that make sense to you. Limit these groupings to a maximum of five. If you have more than five, prioritise and keep the most significant ones.

3️⃣ Assign labels:
Choose a single value for each group that best represents the entire cluster of values. These labels are personal and don't have a right or wrong answer; they reflect what's right for you. This is the core value of this group.

4️⃣ Add action verbs:
Enhance your core values by adding an action verb to each one. This step helps you envision what each value looks like in action, making it more tangible.

5️⃣ Establish a hierarchy:
Determine the order of importance for your core values. Which values truly resonate with you? Compare each value to the others below it and ask yourself which is most central to your identity.

The process of identifying your core values is unique to you, and it may evolve over time. Regularly reassessing and confirming your core values will help you make choices that align with your authentic self.

By understanding and tuning into your values, you can make choices that resonate with your authentic self, leading to a more purposeful and meaningful life.

What are some of your core values, and how have they influenced your life choices?

Stay tuned, Wilma

30/10/2023

'Your core values act like your internal compass which navigates the course of your life. If you compromise your core values, you go nowhere.' - Roy T. Bennett

Core values are the fundamental principles that guide and influence your behaviour, decisions, and actions. They represent what is most important and meaningful to you.

Core values are like a moral compass. They help you make choices that are in alignment with what is important for you. These values are deeply ingrained and typically don't change easily. They can encompass a wide range of principles, such as honesty, integrity, respect, responsibility, teamwork, innovation, and more.

Identifying and understanding your core values helps you to make more fulfilling and purposeful decisions. When your choices align with your core values, you're more likely to feel a sense of authenticity and inner satisfaction.

But often, you will find yourself not living in alignment with your values, but rather conforming to societal norms or familial expectations. Two significant disadvantages:

1️⃣ Inner conflict: When you live according to external standards that don't resonate with your true values, you may experience inner conflict and a sense of disconnection from your authentic self. This inner turmoil can lead to stress, anxiety, and a lack of personal fulfilment.

2️⃣ Lack of fulfilment: Choosing a path dictated by others or societal expectations may bring success in the conventional sense, but it often leaves a void in terms of personal fulfilment. You might achieve external goals, but deep down, you may feel a sense of emptiness and unfulfillment because you're not following your own values and passions.

By recognizing and living in accordance with your own values, you can minimize these disadvantages and lead a more authentic, purposeful life. Embracing your values empowers you to make choices that genuinely resonate with your beliefs and desires, ultimately leading to a more fulfilling and content existence.

Stay tuned, Wilma

Image and writing credit: Wilma Pols

17/10/2023

Join us, Josephine PL Ong, Susan Fong, Tejal Sapre Jadhav and Wilma Pols, for a strength-driven initiative designed by and for professional mothers.

Stay tuned, Wilma Pols

11/10/2023

‘Once we accept our limits, we go beyond them.’ - Albert Einstein

Our perceived limitations can often be our greatest source of strength.

Looking beyond limitations during a transition is crucial for personal and professional growth. Here are some practical hints to help you do just that:

✔️ Accept your limits: Accepting and acknowledging your limits means understanding your capabilities and knowing when to seek help, delegate, or take a step back to recharge.

✔️ Shift your mindset: Challenge self-limiting beliefs and replace them with positive, growth-oriented thoughts.

✔️ Set clear goals: Having a clear vision will help you focus on what you want to achieve, rather than what you perceive as limiting factors.

✔️ Leverage your strengths: Identify your strengths and leverage them in your transition.

✔️ Learn from setbacks: Analyse what went wrong, adjust your approach, and keep moving forward.

✔️ Build a support system: Surround yourself with supportive people who can provide guidance, encouragement, and perspective during your transition.

✔️ Stay flexible: Be adaptable and open to new ideas, strategies, and opportunities.

✔️ Seek knowledge: Invest in gaining new knowledge and skills that can empower you in your new direction.

✔️ Celebrate progress: Celebrating milestones can provide motivation and reinforce your commitment to your goals.

✔️ Practice patience: Transitions can take time. Be patient with yourself and the process.

✔️ Stay positive: Focus on solutions rather than problems, and maintain a sense of optimism about your future.

✔️ Self-care: A healthy body and mind are better equipped to overcome challenges.

Instead of dwelling on what we can't do, let's focus on what we can achieve. Every obstacle is an opportunity to learn, adapt, and grow. Through overcoming limitations we discover our potential and unlock new levels of creativity and innovation.

Stay tuned, .in.coach

Image credit: Wilma Pols
Writing credit: Wilma Pols

10/10/2023

Today, 10 October 2023, is International Mental Health Day.

It is crucial to prioritize our mental health. Self-care is not selfish; it's essential.

Time to share 8 valuable, but simple, strategies for coping with stress:

1️⃣ favorite hobby: engaging in your favorite hobby can be a powerful stress reliever.

2️⃣ journaling: writing down your thoughts and feelings can provide clarity and release pent-up emotions.

3️⃣ opening up: talking about your emotions can alleviate stress and create a support network.

4️⃣ lovely music: music has the ability to soothe the soul and helps you to relax and unwind.

5️⃣ rest and sleep: quality sleep is essential for mental well-being.

6️⃣ mindfulness: mindfulness exercises, such as meditation and deep breathing, can help you stay grounded and reduce stress.

7️⃣ exercise: regular exercise releases endorphins, which are natural mood lifters.

8️⃣ fresh air: spend time outdoors and soak in the fresh air, because nature has a calming effect and can help you gain perspective.

It is okay to seek help when needed, and taking care of your mental health is a sign of strength, not weakness. Support one another in fostering a culture of mental well-being.

Stay tuned, .in.coach

Image credit: Wilma Pols
Writing credit: Wilma Pols

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