Siobhan Kelleher Kukolic

Words to inspire the belief that we have all we need to be the change we wish to see.

Deconstruction, selection, sequencing and stakes

I was listening to The Tim Ferriss Show and he was talking about the framework he uses to learn.

He calls it DSSS.  Deconstruction.  Selection.  Sequencing.  And stakes.

Tim didn’t learn to swim until he was in his 30s.  There was shame and embarrassment associated with it for him and none of the regular methods had worked.  Then he found a system called total immersion that talked about deconstructing swimming into parts.  Just the breathing.  And then just the kicking.  And then just the arm movements.  Within a few weeks he was swimming. Continue reading


Hope.  It is such a little word with such big consequences.  It allows us to see tomorrow as another day, another chance, another chapter, another path.

We hope that things will work out, that things will get better, that things will go back to normal.  Whatever normal ever was. Continue reading

How could that happen?

So often I hear about unfair, horrific, and heartbreaking stories around the world, and I think to myself, “How was that allowed to happen?”

I remember when the story surfaced of the remains of almost 800 children being found at the Bon Secours Mother and Baby Home in Galway, Ireland.  How could that happen?

When I read the history on what happened at Black Wall Street in Tulsa 100 years ago this week, and the countless people who were murdered and have never been accounted for.  How could that happen?

And when I heard about the remains of 215 Indigenous children, some as young as three, found at a residential school in Canada that only closed in 1978.  How could that happen? Continue reading

All our organs have clocks

I was listening to Dr. Satchin Panda speaking with Dr. Rhonda Patrick about his book The Circadian Code: Lose Weight, Supercharge Your Energy and Sleep Well Every Night.  So interesting.  He mentioned that as many of us know, our brain has a clock.  This is why we get jet lag when we switch time zones.  But he also mentioned that all our organs have clocks.

When we finish a meal at 6pm, it takes five hours for our digestion organs like the pancreas, liver, and stomach to finish their work and turn off for the night.  However, if we have anything other than water, for example a cup of tea with a half a teaspoon of sugar at 9pm, that five-hour process starts all over again.  Continue reading

Cory Booker

I’ve always admired U.S. Senator Cory Booker and I learned so much from listening into a chat he had with Tim Ferris on The Tim Ferriss Show.  He spoke about his parents coming from poverty and getting the opportunity to go to school.  Then both his parents ended up working at IBM as some of the first Black executives on that team.  When they wanted to buy a home, they learned about real estate steering. Continue reading

The way we live our lives

I was listening to The Tim Ferriss Show and his guest was Ricardo Semler.  He is the former CEO of Semler Partners and he grew his father’s business from making four million in 1982 to 212 million in 2003.  He now has a podcast called Leadwise that challenges what we think about the way we live our lives at home and at work.

When he joined his dad’s company, at age 19, he didn’t understand why they did things they way they did.  He talks about asking three whys and how by the third why, many find they aren’t really sure why it’s done that way at all. Continue reading

David Whyte

I recently came across poet David Whyte.  He has Irish and English roots and a hypnotic voice that draws you in to his poems.  There is a segment in the Waking Up meditation app where he shares some of his work.  He writes words that really cut you open and change the way you see things.  Things you thought you knew seem new again.

In The Bell and the Blackbird, he recalls an old Irish story of a monk standing by the monastary in early morning and hearing the bell ring, calling him to his work of prayer.  The monk thinks this is the most beautiful sound.  He turns to go but then hears the blackbird singing in the forest and he thinks this is the most beautiful sound.  We don’t know what sound the monk chooses to follow, but he represents us all.  Where will we go next on our journey?  We have many compelling options. Continue reading

The invisible enemy

This week I was inspired to write a poem about the current times…

In early 2020, the invisible enemy did land.

And we realized the consequences heavily first-hand.

Businesses and schools were shuttered, people sent to work from home.

While front line essential workers were left to fend alone.

People got sicker, and much quicker, than any sickness seen before.

Medical professionals sounded alarms, their unheard voices getting sore.

A virus and racial justice, mental health, and our bottom line.

Four pandemics intersected hitting all at the same time.

We overloaded on bad news, we blindly held our empty cup.

We tossed and turned with the uncertainty, when would the spiral, spiral up?

Then the researchers and scientists, funded at a new warp speed.

Discovered a vaccine to help support humanity’s need.

There were questions on the efficacy and if there would be harm.

But the final say, said the vaccine of the day, was the one closest to your arm.

As people are safeguarded, we still have work to do.

To ensure those who need protection the most, have the access that they are due.

The light at the end of the tunnel, is just a sliver streaming through.

We must do what is best for humankind and hope we have learned something new.

So many lost so much, and will never be the same.

People suffering alone, no proper goodbyes, not a number, someone with a name.

As we look towards tomorrow, may we never forget this time.

When the solid foundation we lived on, crumbled and turned on a dime.

May we reach out to each other, help those now in need.

We shed the same tears, we all love with our hearts, each one when injured will bleed.

Let us use our voice for change, so the suffering was not in vain.

May the lessons we learned be amplified so we’re ready when challenged again.



Emotions last moments not minutes

I was listening to Sam Harris in the Waking Up meditation app and he said that emotions last moments not minutes.  And if we can just give ourselves a few seconds of space to let the energy of that emotion enter our consciousness and sit there before we react, we could save ourselves a lot of heartache.

We only have so much energy to use each day.  We have an energy budget.  And if we choose to use that energy on worry or stress or blowing up in answer to an emotion that pushes our buttons, that decreases the amount of energy we can use for other things on our to-do list like growing our brains, or supporting our self-care, or helping others, or fueling our body with healthy food.  Continue reading

Heart Breath Mind

I’m reading the book Heart Breath Mind: Train Your Heart to Conquer Stress and Achieve Success by Leah Lagos and I came across an interesting paragraph.   It said, “Research out of the Medical University of South Carolina revealed that just a single 20-minute session of a specific type of deep breathing was enough to increase saliva production.  That might not sound exciting in and of itself, but saliva contains all sorts of microscopic goodies, from proteins that bind to and disable viruses and bacteria to tumour-suppressing genes that help prevent normal cells from turning cancerous.  Study participants who performed the deep breathing exercises also had significantly lower levels of inflammatory markers in their saliva, as well as increased amounts of nerve growth factor (NGF) in their saliva.  Salivary NGF has potent healing capabilities — the reason that wounds in the mouth heal faster than on the body is thought to be because they’re coated in NGF.  It also gets shuttled to the brain, where it may have powerful antiaging and possibly Alzheimer’s-protective effects.”

First, I had no idea saliva was such a treasure.  Second, I never thought deep breathing might help produce more of it.  Something simple and free to try may have countless positive outcomes.

Human bodies are truly miraculous.  Carrying the souls of the human race for thousands of years and evolving and growing to promote the best possible outcomes.  Sometimes we’re our bodies worst enemies as we don’t listen to the aches and pains, we don’t fill our cup, fuel our soul, or prioritize self-care.  We only have one body to carry us around the sun on this journey.  And we should listen to it.

As Annie Besant, British writer and women’s rights activist, said, “The human body is constantly undergoing a process of decay and of reconstruction.  First builded into the astral form in the womb of the mother, it is built up continually by the insetting of fresh materials.  With every moment tiny molecules are passing away from it; with every moment tiny molecules are streaming into it.”

What can we do to support our body during these uncertain times?  Deep breaths, early sleep, less stress, more water, authentic connections, healthy meals, morning stretches, interesting reads.  If we say no to the things that steal joy and yes to the things that build it, how might that increase our strength and our hope and our peace?  What might it do to our heart, breath, and mind?  We’ll never know unless we try.


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