Category: Organization

Reconnect With What Matters!

If you’ve felt like the past year has been an emotional roller coaster of uncertainty and anxiety, you’re not alone. As we get ready to flip the calendar, now’s an ideal time to reflect and reset with purpose. Setting goals for 2026 isn’t about reinventing yourself. It’s about reconnecting with what matters and building a plan that you will actually follow through on.

Set aside some time and really think about your habits, attitudes and well-being routine over the past months. Write down (or make a note in your phone) some points that you can continuously refer to when inspiration strikes.

First, let’s start by reflecting on where you are today. Here’s a few questions to get you started:

  • What patterns do you notice in your current life?
  • Which areas feel fulfilling?
  • Which areas feel out of alignment?

Once you’ve taken a clear look at your life today, the next step is vision. Not just what you want to achieve, but how you want to feel and live. Here are some more questions to consider:

  • What habits/routines/attitudes will you stop?
  • What will you start?
  • What will you continue to do?

Finally, choose one clear priority and write a SMART (Specific, Measurable, Achievable, Relevant and Time-Bound) goal around it.

  • What progress could you make in the next 90 days that would feel meaningful?
  • Which areas of life need the most attention right now?

Setting goals and making meaningful change can seem like an impossible feat when we feel like we can barely keep our heads above water. But you don’t have to do it alone. In our next article, we’ll look at why an accountability partner is an invaluable part of the process and sets you up for success. And that’s where working with a coach, like Leah M Joppy and Associates, can help.

Ready to shake off 2025 and walk into 2026 with a fresh perspective and strong action plan? Learn more by calling us at 301-670-0051 or email us at leah@lmja.com.

Starting Off 2026 With An Accountability Partner

December can be a very busy month, but it’s also an ideal time to look back on the past year and think about what worked, what didn’t and some areas you’d like to change in 2026. After reading our last article, maybe you’ve identified one key goal you’d like to focus on and you’re motivated to get started!

But if you’re like most of us, you start a goal with the best of intentions and then life gets in the way and your efforts fizzle out. It can be difficult to hold ourselves accountable for our own goals. That’s where an accountability partner can make all the difference.

So, what exactly is an accountability partner?

Simply put, it’s someone who acts as a coach, a cheerleader and a confidant to help you achieve a goal. And the benefits of having an accountability partner are numerous:

  • Provides support and encouragement
  • Breaks you out of your comfort zone
  • Stops the cycle of procrastination
  • Keeps you motivated when the going gets tough

But not all accountability partners are created equal. You want to look for someone who has some specific characteristics:

  • Encouraging
  • Sees great potential in you
  • Challenging
  • Compassionate (but not TOO compassionate!)
  • Willing to give constructive feedback
  • Gives you a break when setbacks happen and gets you back on track

Maybe you can think of someone who fits the bill. Or maybe you have no idea who can fill such large shoes. Working with a coach, like Leah M Joppy and Associates, provides a source of motivation and encouragement, while also helping you create a realistic action plan and keeping you accountable.

Ready to say goodbye to 2025 and start the New Year with renewed purpose and enthusiasm? Call us at 301-670-0051 or email us at leah@lmja.com to learn more!

The Uncertainty Of The Shutdown

As humans, we are wired to seek predictability, control and clarity. But with the current government shutdown, we are dealing with the exact opposite: questions, fears and high levels of uncertainty. It can have a big impact on your life, particularly on your physical and mental health. We’ve looked at how uncertainty and negativity can impact our lives in some of our past articles, but given our current situation, let’s revisit its impact and what we can do to help ourselves work through it.

Negative thoughts and emotions are a natural response to challenges in our life, but extended periods can result in physical and mental health issues. Negativity sends our body into ‘fight-or-flight’ mode. We deal with stressful situations by releasing cortisol into the bloodstream, making us more alert and focused. And although some stress is good for us, extended periods of negativity can cause a number of side effects, including:

  • Slower digestion and upset stomach
  • Irritability
  • Feelings of hopelessness
  • Decrease in the immune system’s ability to fight inflammation
  • Headaches
  • Fatigue
  • Sleep problems or insomnia
  • Changes in metabolism (i.e. overeating or under-eating)

You’re probably wondering if there is any way to break the cycle, particularly right now. Negativity is a habit and, luckily, most habits can be broken with awareness, motivation to change and putting in the work. Here are 3 ways to get started:

  • Manage your expectations: When we expect things to work out one way and they don’t, we set ourselves up for disappointment. That’s why we don’t want to place a lot of specific expectations on an outcome we can’t predict. By managing our expectations, we’re able to be more resilient when change inevitably happens. 
  • Monitor your social media time: Be mindful of the time you spend on social media and how it makes you feel. You can even set a timer on your phone to set limits for scrolling. Think about replacing “doom scrolling” with something that brings you happiness and fulfillment. We’ll look at some ways to use our newfound “free time” in our next article.
  • Let negative thoughts come and go – and question their accuracy: First of all, allow yourself to have negative thoughts. It’s natural when you’re dealing with stress and upheaval. Acknowledge the thoughts and then let them go. Also, question whether your thoughts and concerns are even true. So often, we allow our emotions to become truth and let them dictate how we react to situations.

The stressors of the past month have caused many of us to feel like we’re in ‘fight or flight’ mode. It can be challenging dealing with the day-to-day, much less feel like you can plan for the future. Sometimes you need some extra support to feel like you’re moving forward. That’s where working with a coach, like Leah M Joppy and Associates can help. You can’t change what’s happening in the workplace, but you can find ways to feel less ‘stuck’ and move towards your goals.

Learn more by calling us at 301-670-0051 or email us at leah@lmja.com.

Conquering Anxiety

As we move into November and the second month of the government shutdown, the stress and anxiety can feel incredibly difficult day-in and day-out. Our routines have been upended and our days can feel long. By the time you’re reading this, the government may be open again (here’s hoping!) and we can get back to work. But it’s always helpful to look at how we use our free time outside of the office and if we’re taking time to care for ourselves both mentally and physically. Here are a few ideas to consider if you’re struggling right now:

  • Build in some structure – Right now, it might be challenging to plan your time and you may feel disorganized and disjointed. This is where building more structure into your day can help create a sense of order and calm. It can also help with some of the decision fatigue you may be feeling. Try to go to bed and wake up at the same time each day and set some daily goals to give yourself a feeling of accomplishment.
  • Check some home projects off your ‘to-do’ list: Is there a room in your house that you’ve been wanting to paint? Has your basement become a breeding ground for clutter and you’ve been meaning to clean it out? Keeping busy with projects that make you feel productive and give you a sense of accomplishment is a great way to take your mind off of current events and get things done!
  • Take advantage of continuing education opportunities: If you’ve been meaning to boost your skills in a certain area or become certified, right now is a good time to build your skill set.  
  • Look for free or reduced-price classes in your area: A quick internet search will probably find classes, like painting or pottery, that are available to government workers at a reduced cost. It’s also a bonus to enjoy a class with other people and get out of the house.
  • Look for ways to volunteer in your community: Helping others during difficult times is a proven way to get out of your own head and feel like you’re making a difference.
  • Tap into your creative side or other hobby you enjoy: If you’ve felt like you don’t have enough time to pursue a passion project, like painting, writing or anything else on your list, make time for it now. Working on something you enjoy provides an outlet for stress and anxiety and it sure beats doom scrolling on your phone. Some government workers are even using their talents as a side hustle to earn extra money.
  • Get outside: Go for a walk or find other ways to enjoy the fall colors and cooler temperatures. Getting out in nature is a proven way to boost mood and relieve stress.
  • Find ways to socialize: Taking a break from the stress of the shutdown and connecting in-person with friends, family or co-workers can be a real mood booster. Some restaurants are offering reduced price happy hour for federal workers. Others have food specials to get people in the door. There are other free ways to connect with people: for example, if you like to hike, you can organize an outing with friends to enjoy the fall weather.

So many of us are facing unprecedented challenges with the government shutdown and all of the stresses of past year, but feeling stuck and unable to plan for the future doesn’t have to feel like your ‘new normal’. Working with a coach, like Leah M Joppy and Associates, provides a fresh perspective, goal setting and strategies to move from merely surviving to thriving. To learn more, call us at 301-670-0051 or email us at leah@lmja.com.

Gen Z And Return To Office

The Return to Office mandate has been a challenge for so many workers, from navigating a long commute to finding affordable child care and managing family schedules. However, there’s a generation that started their career at the beginning of the pandemic and may only know work life as remote employees. For Gen Z and even younger Millennials, the return to office can be overwhelming. They may struggle with the cultural shift and find it difficult to adjust to office life norms that many of us take for granted. And it’s an issue that can’t be ignored in the hopes that younger workers will just “adjust”. By 2030, Gen Z is projected to make up about a third of the workforce and their needs and influence will only continue to impact the office.

Why is Gen Z struggling with returning to the office? After all, we’ve read reports that many of them feel lonely and isolated working remotely and crave in-person contact. Let’s take a look at 4 top challenges they’re facing:

  1. They’ve never experienced office norms. From in-person meetings to casual chats while getting a cup of coffee, this is all new to many younger workers. This also includes things that are often learned through direct experience (aka, the hidden language of the office), such as:
  2. Reading the tone of meetings and knowing how (and when) to speak up in groups
  3. How to deal with making mistakes and take accountability
  4. How to build visibility at work
  5. They’re used to autonomy: Working remotely forced many early-career employees to be self-starters and find their work rhythm and direction without a lot of external help or validation. Now, being watched and interrupted can feel distracting and even undermining. They may feel like they’re not trusted and start to become disengaged with the workplace.
  6. They’re feeling overwhelmed and overstimulated in the office: For a generation used to remote work, office life presents a whole new set of sensory overload: constant noise, lack of space, social anxiety. This can quickly lead to fatigue, a loss in productivity and burnout.
  7. They feel like they might be “misunderstood”: In a remote setting, the work spoke for itself. Now, it’s not just about productivity, but there’s pressure on younger workers to present themselves in a certain way. This can cause anxiety about being perceived as “antisocial”, “awkward” or “checked out”. They may fear that this could impact their career advancement.

If you’re struggling with the challenges of returning to the office full time and the stresses of life in general right now, working with a coach, like Leah M Joppy and Associates, can help. Coaching can provide a fresh perspective, goal setting and strategies to make this major life transition a little easier to handle. For managers, we can help you learn the most effective ways for managing the growing number of younger workers and dealing with the challenges they’re experiencing in the office.

To learn more, call us at 301-670-0051 or email us at leah@lmja.com.

Managing The Stress Of In-person Work

The transition back to in-office work brings a unique set of challenges, especially for those who experienced a long period of remote work. The shift to an in-person work environment can feel overwhelming, whether it’s adjusting to new routines, balancing work with life or dealing with the emotional impact of change. The first step in managing this stress is acknowledging how you’re feeling. Maybe you’re angry and resentful or maybe you feel a sense of sadness each morning. Identifying your emotions can help you better understand and address the sources of stress. Let’s look at 3 other practical ways to help manage the challenges of returning onsite:

  • Create a Healthy Work-Life Balance: One of the biggest stressors of returning to in-office work is maintaining a healthy work-life balance. A few ways to help include: setting clear boundaries for when your workday starts and ends; resisting the urge to check emails or work after hours; and making time for family, hobbies and relaxation a priority that’s non-negotiable. The return to commuting can also really eat into your time, but try your best to use your commute to decompress. Use this time to listen to music, a podcast or reach out to a friend or loved one.
  • Reframe the Transition as an Opportunity: Instead of focusing completely on the challenges, try to view your return to the office as chance for growth and new opportunities. Reframing the situation can help shift your mindset, making the transition feel less stressful. Think about how reconnecting with co-workers can offer a sense of camaraderie and collaboration opportunities that might have been missing during remote work. Many people find they are more productive in an office environment, with fewer distractions. Also, being physically present in the office may offer more professional opportunities, enabling you to take part in impromptu discussions and engage with leadership in a way that might be harder virtually.
  • Focus on What You Can Control: Returning to the office may have come with a slew of new guidelines and expectations. Some of these changes may be beyond your control. However, focusing on the aspects of your workday that you can control helps reduce stress. For example, be honest with your manager about your needs and concerns. Open communication can help you navigate any adjustments and get the support you need. Now is also the time to stay organized and maintain a schedule to track to-do lists, deadlines and meetings. It’s an effective and simple way to feel more in control of your day.

Returning to the office full time is a big change and it’s natural to feel stressed, sad or even angry. However, with the right mindset and tools, you can ease the transition and manage the challenges that come with it. Leah M Joppy and Associates can work with you to face these challenges head-on. We can help you focus on building a new routine, maintain balance and take care of your mental and physical health. We can also provide tailored workshops to help team members adjust to their new norm. Learn more by calling us at 301-670-0051 or email us at leah@lmja.com.

The Challenges Of Returning To Office

While chaos, layoffs and agency restructuring have dominated the headlines for months, there is a new day-to-day reality for many federal workers: the return to the office. It’s a reversal of the remote work schedule so many of us had become accustomed to. Where we once established a greater work/life balance, enjoyed a more flexible schedule and often had better focus, we’re now dealing with long commutes, cramped workspaces and shaky internet. It’s been a challenging time for so many and an upheaval in our routines and schedules. What are some of the biggest challenges that workers are experiencing? Here’s a look at some of the top areas:

  • Challenges for working mothers: According to the Institute for Women’s Policy Research, 60% of women say job flexibility is a deciding factor in accepting employment. For many working mothers, the ability to work remotely at least a few days a week isn’t just a luxury, it’s essential. If flexibility is taken off the table, many women will choose to resign or look elsewhere for organizations that offer a better work/life balance. Federal data shows that women account for about 45% of the government workforce, far below the public sector’s 58%. The federal government could see a mass exit of experienced female professionals if this lack of flexibility continues.
  • Challenges With Technology: A lot of remote workers felt their set up at home was better than what they had in the office. And many wonder why they need to be onsite for the same virtual meetings they were having at home, only with a more challenging internet connection. Remote work forced the widespread adoption of digital tools and technology to make communication, collaboration and productivity easier. Returning to the office can be challenging for employees who have become used to remote-friendly workflow and technology, particularly if they were onboarded as remote workers.
  • Challenges With Office Culture: For some employees, going back to the office means a return to traditional office culture, stricter schedules and less autonomy. This may be a big shift from the more relaxed culture enjoyed during remote work.
  • Challenges With Expenses: Working remotely saved many employees a lot of money, whether it was saving on commuting expenses to not having to spend as much money on lunches and a work wardrobe. Childcare and caregiving costs for aging parents can also be incredibly costly and a major source of stress for many workers.

At least some of these challenges probably sound familiar. And, unfortunately, many of them can’t be controlled. We can’t change the traffic on the Beltway or the crowds on the Metro. What we can do is focus on what we can control: how we react to situations, how we take care of ourselves and establishing new routines. We’ll cover that a little more in our next article.

It’s easy to write about these challenges. It’s harder to figure out how to handle them – either individually or as a group. If you’re struggling with the challenges of returning to the office full time and the stresses of life in general right now, working with a coach, like Leah M Joppy and Associates, can help. Coaching can provide a fresh perspective, goal setting and strategies to move from merely surviving to thriving. And not only can we help with coaching but we can also provide tailored workshops to help team members adjust to their new norm. Give us a call.

To learn more, call us at 301-670-0051 or email us at leah@lmja.com.

Finding Motivation In Trying Times

The stressors of the past several months have caused many of us to feel like we’re in fight or flight mode. Perhaps you’ve noticed that you’re having difficulty making decisions or having issues with your short-term memory. Or maybe you’re feeling numb and disassociated and have trouble finding motivation. All of these feelings are signs that you’re living in survival mode. It can be challenging dealing with the day-to-day, much less feel like you can plan for the future. You may feel ‘stuck’ and wonder how you can move forward and feel more like yourself.

There is no single way to get out of survival mode and different approaches work for different people. However, the first step is to acknowledge that you’re living in survival mode and that you’ve been coping for too long. Acknowledge how you’re feeling without putting on a brave front. Here are a few other ways to help move out of survival mode:

  • Use some self-compassion – It all starts with giving yourself a break and talking to yourself in a kinder, gentler way. Ask yourself how you’d treat your best friend or your child if they were feeling this way and then apply that to yourself. It’s okay to struggle and you deserve to look after yourself.
  • Take care of your health, both physically and mentally – For some, survival mode might look like binge-drinking and bad eating habits. But nurturing self-care looks like taking the time to do something each day that feeds your physical and mental wellbeing. It can be getting outside for a walk, eating more fruit and vegetables and less sugar or deleting social media apps on your phone.
  • Build in some structure – If you’ve been in survival mode for a while, you’re probably struggling to plan and probably feel disorganized and disjointed. This is where building more structure into your day can help create a sense of order and calm. It can also help with some of the decision fatigue that tends to come with survival mode. It may be the last thing you feel able to do right now, but even a small amount can make a big difference.
  • Acknowledge little ‘wins’ – Aiming for realistic and achievable goals, no matter how small, will help build confidence and provide some fuel to help you through this difficult time. What goal can you set for the day or the week? Think about how you’ll feel when you hit it.
  • Figure out your triggers that are within your control – Make a list of things in your life outside of work that are triggering stress and identify ways to counteract that stress or limit your exposure to it. For example: Are you doom scrolling on social media and need to take a break? Are you checking your email more than you need to and can cut back? Is it time to turn off the news and do something more productive?

When you’re in survival mode, just remember: It’s okay not to be okay. Sometimes you need some extra support to feel like you’re moving forward and not stagnating. That’s where working with a coach, like Leah M Joppy and Associates can help. You can’t change what’s happening in the workplace, but you can find ways to feel less ‘stuck’ and able to plan for the future.

Call us at 301-670-0051 or email us at leah@lmja.com.

Living In Survival Mode

With everything going on in your work life right now, does it sometimes feel like you’re trying to walk through quick sand? Do you barely have the energy to make it through the day, often feeling on edge and exhausted? The cloud of uncertainty you’re living under right now may have caused a shift from feeling like you’re thriving to living in ‘survival mode’. And the symptoms you’re experiencing are a normal response to stress, not a reflection on your strength or capability as a person. It’s your body’s evolutionary response to danger and is meant to protect you in times of threat.

What Is ‘Survival Mode’?

You’ve probably heard the term before, but what exactly does ‘survival mode’ mean? When you’re in survival mode, your brain is focused on getting through challenges. It’s constantly on alert to protect you from threats and can stop you from resting or enjoying life. Survival mode can appear differently in different people. For some, it looks more like anxiety, and in others, flatness and depression. For example, if you have anxiety, you feel hypervigilant and on high alert. In those with constant low mood, lack of energy and feeling ‘flat’, the parasympathetic nervous system may be over-functioning. In both cases, the nervous system has become dysregulated in response to stress.

When you’re knee-deep in survival mode, particularly for a long period, it can be difficult to identify the symptoms. Here are 5 common signs to look for:

  • Difficulty making decisions: When you’re in survival mode, even small decisions can feel overwhelming. Choices that used to be easy and straightforward, like deciding what to eat or what to wear, might feel challenging and even impossible at times.
  • Feeling unmotivated: Activities and tasks that used to excite you might now feel draining or pointless. You may feel a general lack of motivation and may start feeling down on yourself for being ‘lazy’. But it’s far from it – it’s a sign that your mind and body need a break.
  • Lack of focus and concentration: You may find it hard to concentrate on tasks or keep forgetting things. A lack of focus can happen when your brain is overloaded with stress and anxiety.
  • Frequent mood swings and irritability: The constant tension and anxiety that comes with survival mode can make your mood change quickly and you might find yourself becoming irritated by small things that didn’t use to bother you.
  • Inability to relax or unwind: Your mind might be racing constantly, making it difficult to enjoy downtime, hobbies or rest properly.

Persistent, unresolved stress is a key indicator of survival mode. It’s normal to feel stress from time to time, but if this stress doesn’t go away and starts affecting your daily life, it’s a sign you’re stuck in a survival state. Extended periods can have major impacts on everything from your physical health to your relationships and overall quality of life.

So many of us are facing unprecedented challenges in our work life, but feeling stuck in survival mode and unable to plan for the future doesn’t have to feel like your ‘new normal’. Working with a coach, like Leah M Joppy and Associates, provides a fresh perspective, goal setting and strategies to move from merely surviving to thriving. To learn more, call us at 301-670-0051 or email us at leah@lmja.com.

Break The Cycle Of Negativity With These Tips

Change and uncertainty have been constants in our professional lives for the past several months and it can be incredibly difficult to deal with day-in and day-out. It can make us feel very discouraged and cynical and we may feel like it’s impossible to break the cycle of negative thinking. Did you know that we have about 50,000 spontaneous thoughts, images and ideas every day? Whether they’re positive or negative, they intrude into our awareness. And it’s those negative thoughts that are more likely to “stick” in our brain.

Is there any way to break the cycle, particularly when you’re in the thick of a particularly challenging period of life? Negativity is a habit and, luckily, most habits can be broken with awareness, motivation to change and putting in the work. Here are 3 ways to get started:

Manage your expectations: So often, we expect things to work out one way and they don’t. That’s why we don’t want to place a lot of specific expectations on an outcome we can’t predict. We’re less prepared for surprises when we have a preconceived idea about how something will turn out. By managing our expectations, we’re able to be more resilient when change inevitably happens. 

Monitor your social media time: We’re all guilty of it: you come home from a challenging day, you flop in the couch and start scrolling through your social media feeds. Before you know it, you’re surrounded by pictures of your friends’ “perfect vacations”, “perfect children” and articles about what DOGE may be doing next. And you end up feeling worse. Be mindful of the time you spend on social media and how it makes you feel. You can even set a timer on your phone to set limits for scrolling. Think about replacing “doom scrolling” with something that brings you happiness and fulfillment: reading, listening to music, taking a walk in nature, etc.

Let negative thoughts come and go – and question their accuracy: Allow yourself to have those negative thoughts and stop telling yourself that you shouldn’t think that way. Acknowledge the thought and then let it go. You can even visualize your thoughts as balloons that float away right after you have them. Also, question whether your thoughts and concerns are even true. So often, we allow our emotions to become truth and dictate how we perceive and react to situations. It can be freeing to say, “just because I believe something, it doesn’t mean that it’s true.”

We can’t stop life’s ebbs and flows, but we can learn how to accept change and break the cycle of negativity. Asking for help or even knowing where to start can feel daunting. Leah M Joppy and Associates is ready to help you thrive through challenging times and enhance your resiliency skills. Call us at 301-670-0051 or email us at leah@lmja.com.

Note: Our ‘Purposeful Retirement’ seminar on June 28th will now be held via Zoom. To learn more and register, please visit: https://www.eventbrite.com/e/purposeful-retirement-workshop-love-your-next-chapter-tickets-1325629667019.