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I share my reflections on my last twelve months to inspire you to look back on yours; and to plan for the year ahead.As the year draws to a close, it's a perfect time to pause and take stock of how far we've come. The busyness of life, coupled with our tendency to focus on what's still left to do, often makes us overlook our achievements and learnings, and even take them for granted. But taking a moment to reflect can be incredibly rewarding. Here’s a glimpse into my year—not as a blueprint, but as an invitation for you to consider your own journey.<h3>Reflecting on 2024 </h3>This year has been full of personal and professional milestones for me, and each one holds a story. I've selected a few to share here:1️⃣&nbsp; Moving into Our Renovated Home: The reno itself was a chaotic and highly stressful experience, and the move was hectic, but six months into living in our new home and it now feels worth it! What big changes or projects have you tackled this year? 2️⃣ Youngest Starting School: This was a bittersweet milestone. Inevitably it was more of a big deal for me than it was for her. I'm not a huge fan of babies so I've been looking forward to her reaching this stage but now my baby is such a big girl! What transitions have defined your year?3️⃣ Logging 100+ Coaching Hours (in Two Languages!): Supporting more clients and working in both Spanish and English has given me a real confidence boost and sense of pride and satisfaction. And I'll be sitting the final exam to obtain my ICF ACC accreditation in January. How have you stretched yourself professionally? 4️⃣ Delivering My First Webinars: Transforming nerves into opportunities to connect and grow has been terrifying. But receiving positive feedback and witnessing the shifts participants make in such a short space of time has been wonderful! How have you stepped out of your comfort zone?5️⃣ Developing A Group Coaching Program for Expat Spouses: Creating, getting feedback on and preparing to launch something new for a community I deeply care about has been emotional and exciting. What new initiatives have you been working on? Reflecting doesn’t mean only celebrating wins—it’s also about acknowledging learnings. After working on my own as a translator for so long, one lesson I’ve learnt this year is the power of collaboration, which leads me to…<h3>My Word for 2025: Networking</h3>For years, networking was something I absolutely dreaded. Rocking up to a venue where I knew no-one to work the room always felt smarmy and very un-me. But this year, I discovered the joy! Teaming up with Emma at <a data-mce-href="https://www.momentum-coaching.co.uk/" href="https://www.momentum-coaching.co.uk/">Momentum Coaching</a> and attending more events both in person and online through the <a data-mce-href="https://www.facebook.com/groups/iwbbabroad" href="https://www.facebook.com/groups/iwbbabroad">IWBB in Madrid</a> and <a data-mce-href="https://www.igcompany.co.uk/" href="https://www.igcompany.co.uk/">In Good Company</a>, has proved fun and incredibly valuable. In fact, I now have plans to organise networking events of my own together with Samara of <a data-mce-href="https://madridconpeques.com/" href="https://madridconpeques.com/">Madridconpeques</a> fame in 2025! Watch this space for details...<h3>Looking Ahead to 2025 </h3>In the meantime, here are a few of my goals for the year ahead:<ul><li>Launching my Group Coaching Program for Expat Spouses in Q1 2025.</li><li>Running more webinars and getting to grips with email marketing to offer genuine on-going value to existing and potential clients.</li><li>Being organised and focused enough throughout the year to take six weeks off over the summer to be with my girls during their school holidays (well half of them...yes, we really do have 11 week summer holidays in Spain!).</li></ul><h3>Your Turn: Reflect and Refocus </h3>Now it’s over to you. As you read this, I invite you to grab a pen, pour your favourite drink and take some time to reflect, even if it's only 15 minutes on your commute. Look back through your calendar, photo reel, journal (if you keep one 😇) for inspiration and reminders of what you've actually done.&nbsp;Here are a few prompts to get you started:<ul><li>What’s the one achievement from 2024 that you’re most proud of?</li><li>What was the biggest challenge you faced and what did it teach you?</li><li>What’s one thing you want to focus on in 2025? </li></ul>If you’re ready to set meaningful goals for the year ahead, let’s talk. I’d love to help you make 2025 your most fulfilling year yet. <a data-mce-href="https://calendly.com/carmel-drake/discovery-call" href="https://calendly.com/carmel-drake/discovery-call">Book a discovery call now</a> for the new year and let’s explore what’s possible.And if you want to find out more about the programs you could embark on with me, check out <a data-mce-href="https://carmeldrake.com/work-with-me/timetothink" href="https://carmeldrake.com/work-with-me/timetothink">Time to Think</a>, <a data-mce-href="https://carmeldrake.com/work-with-me/wings-to-fly" href="https://carmeldrake.com/work-with-me/wings-to-fly">Wings to Fly</a> and <a data-mce-href="https://carmeldrake.com/work-with-me/own-your-journey" href="https://carmeldrake.com/work-with-me/own-your-journey">Own Your Journey</a> here. I work together with each client to co-create their coaching program to suit their experience, needs and desires 🫶🏼

From 2024 to 2025: Reflect, Review, Refocus

At the start of 2024, I decided to follow the trend of choosing a single word to guide my year. My word? Play. For me, play is about bringing fun, laughter and experimentation into everyday life – a deliberate attempt to balance out the many responsibilities that come with work, family and adulthood. My progress has not been linear and there's still scope for me to be even more playful, but ten months on, I’m loving the new lightness and energy this focus on play brings to my life.<h3>Why Play Matters</h3>As adults, it’s easy to get stuck in routines and lose the spontaneity we had as children. I chose play as an antidote to the structure and seriousness of everyday responsibilities, and simply to bring a smile to my face. I see this with my clients, too; we often neglect fun in favour of productivity and feel guilty about setting aside time for ourselves. But PLAY IS ESSENTIAL – it gives us energy, boosts creativity, and enhances our well-being.This year, I’ve noticed that even small pockets of play can create a big difference. Making time for a weekly date night with my husband, for example, has been a simple but impactful way to reconnect and have fun. Some weeks, it’s just a walk or a quick drink; other weeks, we try something new, like a gallery or an outdoor activity. These moments remind me that play doesn’t have to be grand – it just needs to be intentional.<h3>Bringing Play Into Work </h3>Another revelation has been that play can be part of my professional life, too. After connecting with a successful coach here in Madrid who emphasises curiosity and fun, I’ve tried to bring a lighter approach to my work. Hosting my first webinar and sharing my face more on social media, for instance, were experiments that pushed me out of my comfort zone and brought a surprising sense of enjoyment.Integrating play into my work doesn’t mean being unprofessional; it’s about allowing room for creativity and embracing a more spontaneous, flexible mindset. I encourage my clients to do the same – to see challenges from a fresh angle and make work feel a little less rigid. In fact, this energy is something I aim to bring into my coaching sessions, showing that personal growth doesn’t have to be all serious and heavy.<h3>Ideas to Be More Playful</h3>If you’re looking to incorporate more play into your own life, start small. Here are a few ideas that have worked for me or that I’m eager to try:Try something creative: Whether it’s book folding, painting, cooking or sewing, exploring a new hobby can really shake things up. For me, a Friday morning workshop at <a data-mce-href="https://www.instagram.com/hollyalbert.art/" href="https://www.instagram.com/hollyalbert.art/">Holly Albert</a>’s studio is the perfect way to disconnect and experiment - Holly is a talented British artist based in Madrid who teaches even the most uncreative amongst us to produce artistic masterpieces!Shift your routine: If your days feel repetitive, even a small change – like switching up your breakfast or taking a new route on your morning walk – can make life feel fresher and more open.Inject play into your day every day: Look for little opportunities for fun. Play a song you love while you're putting your makeup on, have a five-minute dance break or leave a note for a loved one.Let yourself say “yes” more: This doesn’t mean overcommitting but rather giving yourself permission to explore new activities or accept an invitation you’d usually turn down. Play is often about being open to the unknown. &nbsp; By inviting play into our lives, we allow ourselves to experience more freedom and joy, even amid the hustle and bustle of life. So, what’s one playful thing you’ll do this week? Send me a message through the contact form – I’d love to hear your ideas!And if your idea of play involves trying something new, then check out my post from last month: <a data-mce-href="https://carmeldrake.com/blog/doing-something-for-the-first-time" href="https://carmeldrake.com/blog/doing-something-for-the-first-time">Doing Something For the First Time? 🍒</a>

Rediscovering Play 🙃

Earlier this month, I did something that felt scary—I joined the gym for the first time in 20 years. Since becoming a mum, juggling work, life and two daughters (aged 5 and 3) means my regular workout routine has long been relegated to the back burner.In the past, I’ve had times when exercise was a regular part of my life, but more recently, I've found it tough to re-establish any consistency. I’ve spent hours researching classes, browsing for new gym gear (Decathlon or Lululemon?!), and trialling a few sessions here and there. But none of that got me to stick with it. Until a few weeks ago, I finally gave myself a firm pep talk, threw out the excuses, and committed.I didn’t reinvent the wheel; instead, I copied my husband’s formula. He’s been working out 3-4 times a week for as long as I’ve known him—even through the pandemic. His secret? Get it done first thing in the morning (7am when the gym opens) and use an exercise app that keeps him on track (Freeletics), which is now working wonders for me too.Three weeks in and I’m going twice a week every week. Now I'm not going to be lifting 50kg any time soon, but that's ok. I’m loving it and I'm already feeling stronger!&nbsp; <h3>That First-Time Feeling</h3>When I first walked into the gym, I was hit with a wave of nerves. Picture it: an underground gym, dim lighting, loud music, and a sea of multicoloured dumbbells, kettlebells and massive disc weights. Sensory overload! I felt out of place, self-conscious and had no idea what to do with most of the equipment.On top of that, my trusty app wouldn’t work underground. After a brief moment of panic, I realised something important—no one was paying any attention to me. Everyone was just focused on doing their own thing. With some trial and error, I figured out that putting my phone in airplane mode let me use the app offline and that simple switch made my second session so much smoother.By the third session, I was already learning the ropes. I knew the quieter areas in the gym, the best spots to work out and had even started to feel like I belonged there. By the fourth session, I realised I was no longer “someone who thinks about going to the gym”—I was actually someone who goes to the gym. Sure, there are still exercises that challenge me, but now I’m completing 80-90% of my workouts and the confidence I’ve gained is incredible.<h3>The Comfort of Familiarity</h3>This whole experience contrasted dramatically with another “first” this month—sending my youngest to infants school for the first time. Two years ago, I was in a total panic when we did this with my eldest. Now, don't get my wrong, I LOVE the school my girls go to, but there's no denying that the "vuelta" is very last minute. For example, the parents' meeting for my youngest this year was on Tuesday 3rd September and she started her settling in period the very next day!Back in 2022 with my eldest, I was stressed, scrambling to get everything ready in time. But this time around? I surprised myself at how calm and collected I felt. I’d been through it before and I knew the drill. This reminded me of how much easier things get the second, third or even fourth time you do them. There’s such value in capturing those early learnings and building from there.<h3>Feeling ready to take that first step?</h3>So if you’re thinking of trying something new—whether it’s a workout routine, a career change, a new hobby or even a side hustle—we all need a bit of support at the beginning<span style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-weight: inherit; font-style: var(--body-fontStyle, normal); background-color: rgba(249,250,251,var(--tw-bg-opacity));" data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-weight: inherit; font-style: var(--body-fontStyle, normal); background-color: rgba(249,250,251,var(--tw-bg-opacity));">. If you're contemplating taking on something new but feeling unsure about where to start, <a data-mce-href="https://carmeldrake.com/contact" href="https://carmeldrake.com/contact">get in touch with me</a>. Together, we can explore how to get you moving forward with clarity and confidence.Or, if you're curious about taking action even when things aren’t perfect, check out my article on <a data-mce-href="https://carmeldrake.com/blog/embracing-imperfect-action-in-pursuit-of-our-goals" href="https://carmeldrake.com/blog/embracing-imperfect-action-in-pursuit-of-our-goals">embracing imperfect action in pursuit of your goals</a>.You’ve got this. 🍒

Doing something for the first time? 🍒

In <a data-mce-href="https://carmeldrake.com/blog/the-power-of-expectations-part-1--expectations-of-ourselves" href="https://carmeldrake.com/blog/the-power-of-expectations-part-1--expectations-of-ourselves">Part 1</a> of this series, I explored how the expectations we set for ourselves shape our experiences and well-being. Now, let’s delve into a more complex aspect: our expectations of others and the expectations they have of us. These mutual expectations can have a profound impact on our quality of life, relationships, careers, and overall sense of fulfilment. Understanding and managing them is essential for living a balanced, intentional and happy life.<h3>The Impact of Expectations on Relationships</h3>Expectations in relationships, whether personal or professional, are often unspoken but deeply felt. We may assume that others should know what we want or need without explicitly communicating it. We can experience frustration and/or disappointment when those expectations are unmet.Research shows that unmet expectations in relationships often stem from a lack of clear communication. Partners who discuss their expectations openly tend to experience higher relationship satisfaction and less conflict. Regularly checking in with those around you—whether it's your partner, colleagues or friends—can prevent misunderstandings and help align mutual expectations .Practical Tip: Make it a habit to discuss expectations openly. Simple questions like, "What do you expect from me in this situation?" or "Here’s what I’m hoping for; how does that align with your expectations?" can significantly improve communication and relationship satisfaction.<h3>Navigating the Expectations Others Have of Us</h3>The expectations others place on us can be overwhelming, especially when they conflict with our values or capabilities. Whether it’s meeting a partner’s needs, living up to a boss’s standards or fulfilling family obligations, these external pressures can lead to stress and resentment if not managed effectively.A study in the Journal of Applied Psychology highlights that misaligned expectations at work often result in lower job satisfaction and higher levels of burnout . This underscores the importance of aligning expectations through dialogue and setting realistic boundaries.Practical Tip: Be clear (with yourself and others) about what you can realistically offer. If you’re feeling pressured, it is okay to say, "I understand that this is important to you, but here’s what I’m realistically able to deliver", no matter how awkward it feels. This not only protects your well-being but also fosters mutual respect and understanding.<h3>Disarming Others with Effective Communication</h3>We often expect others to react in a certain way, especially when we've known them for a long time. These expectations can lead to predictable, sometimes negative interactions. Dr. David Burns, a renowned psychiatrist and author, offers a powerful strategy within his "<a data-mce-href="https://feelinggood.com/wp-content/uploads/2017/04/0af5a-the-five-secrets-v-1.pdf" href="https://feelinggood.com/wp-content/uploads/2017/04/0af5a-the-five-secrets-v-1.pdf" target="_blank" rel="noopener">Five Secrets of Effective Communication</a>" called disarming. The idea is simple yet profound: the next time you feel upset by a comment your partner or colleague makes, instead of jumping in to defend yourself or arguing off the bat, find some truth in what the other person is saying, even if it seems unreasonable at fi<span style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-weight: inherit; font-style: var(--body-fontStyle, normal); background-color: rgba(249,250,251,var(--tw-bg-opacity));">rst. And even if the truth only represents 10% of the overall comment. This unexpected approach can defuse tension and open up a more constructive dialogue.Practical Tip: Next time you're in a difficult conversation, try disarming the other person by acknowledging the truth in their perspective. For instance, if a colleague criticises your work, instead of getting defensive, you might say, "You’re right, I can see how that part of the project might not be meeting your expectations. Let’s discuss how we can improve it." In my own experience, this technique is extremely powerful despite it's simplicity. It can transform the dynamics of your interactions and reduce the stress that comes from expecting conflict.<h3>Moving Forward with Intentionality </h3>Managing the complex web of expectations—both your own and those of others—requires intentionality. It’s about being clear, communicative, and compassionate, both with yourself and those around you. By setting realistic expectations and fostering open dialogue, you can build stronger, more fulfilling relationships and create a life that aligns with your values.As best-selling novelist Anne Lamott wisely observed:"Expectations are resentments waiting to happen." Being mindful of this, and remembering that it works both ways, can help you approach expectations with a healthier perspective, reducing the likelihood of disappointment and fostering a more positive, balanced life.

The Power of Expectations Part 2: Expectations of Others

caucasian girl doing yoga in city park. B

Do you ever feel overwhelmed by the expectations you set for yourself? Striving for perfection often leads to disappointment when we fall short. But where do these expectations come from, and how can we manage them effectively?In this first part of a two-part series, I'll explore the impact of self-imposed expectations and share practical strategies for managing them. Next month, I’ll discuss the expectations we place on others and those that others place on us.<h3>Our Own High Standards</h3>We are often our harshest critics, setting unrealistic expectations influenced by societal norms, upbringing, and personal ambitions. Recognising these external influences is crucial.For instance, when I first moved to Madrid, the corporate culture’s emphasis on long hours made me equate dedication with excessive work, often at the expense of my well-being.Inspired by business guru Ali Abdaal’s productivity techniques, I now set achievable goals and <a data-mce-href="https://www.youtube.com/shorts/M92j0t_rjNs" href="https://www.youtube.com/shorts/M92j0t_rjNs">schedule dedicated time to complete the tasks</a>. Like drafting a month’s worth of social media content in one day, which will allow me to disconnect from work and enjoy my time away this summer. Breaking larger goals into manageable chunks makes success more attainable.<h3>Origins of Expectations</h3>Understanding the source of our expectations is key to managing them. Our self-esteem often becomes entangled with these expectations—we feel worthy when we achieve a lot. However, striving to excel in all aspects of life simultaneously—having a successful career, being the perfect parent and maintaining a pristine home—may be unrealistic.Instead of cherry-picking expectations based on societal ideals, I support my clients to recognise their unique journeys. I help them cultivate self-awareness and tailor their goals to their strengths, values, and needs. By doing so, they manage to reduce the pressure they impose on themselves and embrace their imperfections.<h3>My Personal Journey with Expectations</h3>When I moved to Spain, I expected to become fluent in Spanish within a year or two through total immersion. In reality, it took five years to feel confident. This experience taught me the importance of patience and setting realistic timelines for complex goals, a lesson that now serves me well in building my coaching practice. "Poco a poco"—one step at a time.<h3>Strategies for Managing Your Own Expectations</h3>Drawing on my own experiences and those of my clients, I've compiled 4 top strategies to help us all better manage our expectations of ourselves.&nbsp;1. Set Realistic Goals: Break down large goals into smaller, more manageable tasks.&nbsp; Example: If you want a clean and organised house, set aside 10 minutes every evening for a quick house reset rather than trying to clean the entire house in one go.2. Practice Self-Compassion: Treat yourself with the same kindness you would a close friend. Check out my <a data-mce-href="https://carmeldrake.com/blog/being-kind-to-yourself--a-practical-guide-to-self-compassion" href="https://carmeldrake.com/blog/being-kind-to-yourself--a-practical-guide-to-self-compassion">practical 7-step guide to being kinder to yourself</a>.&nbsp; Example: When you make a mistake or say the wrong thing, instead of engaging in harsh self-criticism, take a moment to acknowledge your effort or intention and think about what you can learn from the experience.3. Reflect and Adjust: Life is dynamic, and so should be our goals. What might have been a priority last year might not hold the same significance now. Being flexible and adaptive helps us stay aligned with our evolving values and circumstances.&nbsp; Example: Review your goals at the end of each week and adjust your expectations accordingly. From a business perspective, I find a quarterly review particularly valuable.&nbsp;4. Celebrate Small Wins: Acknowledge and celebrate your progress, no matter how small.&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; Example: Share daily successes with a friend or write them in a journal to track and celebrate your progress.<h3>Reflect and Take Action</h3>Managing your own expectations is a journey of self-awareness and adjustment. By recognising the origins of our expectations and setting realistic goals, we can lead more fulfilling lives. Take time to reflect on your own expectations. Are they helping or hindering you? How can you adjust them to better support your well-being?What expectations are you setting for yourself today? This week? This quarter? How can you manage those expectations better? Share your thoughts on Instagram (<a data-mce-href="https://www.instagram.com/carmelthecoach/" href="https://www.instagram.com/carmelthecoach/">@carmelthecoach</a>), drop me a whatsapp voice note (+34 608 880 466) or reach out for coaching support."Our lives are shaped not as much by our experiences as by our expectations”- George Bernard Shaw

The Power of Expectations Part 1: Expectations of Ourselves

I didn't post last month because life got in the way. Moving house at the end of April was chaotic and stressful. But it did give me plenty of food for thought. And so I am back with avengence, with a particular interested in self-compassion.We all know about self-compassion in theory (if you're new to the concept or want to learn more, US pyschologist Kristin Neff is the guru, and you can check out her <a data-mce-href="https://www.youtube.com/watch?v=IvtZBUSplr4&amp;t=54s" href="https://www.youtube.com/watch?v=IvtZBUSplr4&amp;t=54s" target="_blank" rel="noopener">Ted Talk here</a>). But, as I've discovered for myself over the last month, practising it can be another story. When we’re overstretched, under-resourced and, quite frankly, exhausted, how exactly can we be expected to show ourselves kindness?Here's my practical 7-step guide to acheiving just that.&nbsp;1. Allow Imperfection Perfection is an impossible standard. Allow yourself to be imperfect. Accept that mistakes are part of the human experience and offer yourself grace instead of criticism. Good enough is more than enough almost every time.&nbsp;2. Positive Affirmations Incorporate self-compassion into your daily routine with positive affirmations. Start your day with a positive statement like, “I'm doing my best, and that’s enough.” Try it. And end your day with a reflection: “What did I do well today? What can I let go of?” There's no need (or time) to analyse everything you did, just pick the one or two activities that pop into your head.&nbsp;3. Celebrate Small Wins In the rush of daily life, we often overlook our achievements. Take a moment to acknowledge your efforts and successes, no matter how small they might seem. Did you keep your children alive? Did you get through that difficult meeting? Did you show kindness to a stranger? Celebrate these moments.4. Schedule 'Me Time' Taking time for yourself can be easier said than done, but setting aside some time for yourself is essential. Start by scheduling an hour a week for yourself. Block the time out in your diary. And do something just for you. Walk. Stretch. Read. Draw. Dance. Laugh. Cry. Write. Protect this time and treat it as non-negotiable.5. Seek Support Self-compassion also means recognising when you need help. Don’t be shy about reaching out to friends, family, or a professional when you need support. Sometimes, just talking about your struggles can provide relief. I find that leaving a close friend a 5 minute Whatsapp voicenote works wonders. It helps me gain clarity and perspective on whatever's troubling me. And just talking things through lifts the weight from my shoulders.&nbsp;6. Talk to Yourself Like a Friend Notice the language you use when you talk to yourself. This one is huge. The way we talk to ourselves determines the quality of our life. And most of us would never talk to a friend, or even an enemy, in the way we talk to ourselves! The next time you forget something or make a mistake, instead of saying, "I can't believe I messed up again," try, "It’s okay, everyone makes mistakes". If a friend came to you feeling frustrated or overwhelmed, think about how you'd respond, and try adopting the same approach for yourself.&nbsp;7. Do Something That Fills Your Cup Once a month, do something that inspires and rejuvenates you. Here I'm talking about something bigger than the 1 hour a week time for yourself. Maybe go to a concert or a workshop. Have dinner with friends. Get a change of scenery if you can - head to the coast, the countryside, the mountains.&nbsp;This month, I went to a book folding workshop—I was invited by a friend and I had no idea what to expect but it was wonderfully inspiring and energising. Find something that excites you. Sign up. And show up.&nbsp;Conclusion We all know that life is not just about the goal but about the journey. Being kinder to ourselves along the way makes that journey much more enjoyable. Start with these practical steps to incorporate self-compassion into your daily life. Remember, you deserve the same kindness and care that you readily offer to others.

Be Kind to Yourself: A Practical Guide to Self-Compassion

Carmel Drake

coaching. i offer 4 session packages for 3 distinct groups of professionals with 15 years or more experience: 1) to help them grow in confidence and visibility at work (speak up stand out), 2) to improve their english presentation and interview skills for non-native english speakers and 3) to help them figure out their purpose when moving abroad for their partner's job