How to choose your Word of the Year (2023)

How to choose your Word of the Year (2023)

A word of the year has become an exercise taken up by those wanting to be intentional and on purpose with what they are looking at achieve and moving into the next cycle.

Whether your year ends on the traditional date on 31st of December, Solstice, Equinox or on Chinese New Year celebrating the lunisolar and solar year, one cycle ends, and another begins.

So how do you choose a word, words or phrase of the year?

First, why choose a Word of the Year?

It sets an intention so that every action you take for an entire year has some meaning behind it and it keeps you on track to deliver on your dreams.

This could also be an alternative to goal setting.

Every decision, idea, thought and action you take will be based on this word and if the thing you are about to do is in alignment.

There are times when we stray off the path, because of someone or something else’s desires seem more important than your own. This serves no one!

5 Steps to choose your Word of the Year?


1. Reflect

What has happened in 2022? Think of the good, bad and indifferent. List it all and take your time to summarise.

2. Vision

What is your vision for the year ahead? What would you like to achieve? Personally and professionally and what will it all look like.

3. Feelings

Now you see what you want / would love to achieve, how will this make you feel. Journal on what it is like when you have accomplished all the things in your Vision.

4. 3-5 words

Choose between 3 and 5 words and sift through them and work out which one is the most motivational word for you based on steps 1,2,3.

5. Become

You have reflected, envisioned, felt and now you need to become. Become the person who has already achieved the things in your vision.

Let me know how you get on with choosing the word for 2023 and what it means to you and please share your word/words and your why.

When we share our truth and are witnessed, magic happens!

My Word of the Year is…


Full Power!

You can read more about it by clicking on the image below. It will take you to our Instagram Account –

Amanda's (Koogar's) word of the year

Lessons from Bridgerton…

Lessons from Bridgerton…

Have you watched Bridgerton?

I’m not going to lie… I’m a little late to the game and have only just started watching it. Now on Episode 6 and WOW!

It wasn’t what I expected and I love it for many reasons.

I’m a movie buff and love the cinematography, sound and of course the stories, but what I love about Bridgerton the most is the diversity and the unexpected twists it keeps producing.

How people speak, the vibrancy and colour in every scene, the costumes and music is fabulous.

But what I really wanted to talk about was the love.

You may have noticed that Daphne didn’t go for the obvious choice, she went after something that was just outside her reach, something that some didn’t believe was possible and stuck to her guns when it came to marrying for love.


Life is short

If there was ever a moment to follow your passion and do something that matters to you, that moment is now.

Figuring out what you’re passionate about is what keeps you going when things get a little tough. However, trying to figure out exactly what you love to do can be challenging.

The current climate is testing us all right now.

People are exhausted, a little absent-minded (due to our environments and the new things we must do), bored, frustrated and longing for the life we used to have.


I get it

So how can you add colour, music into your life or change the way you speak to yourself or others?

Your environment is one of the most influential things in your life and because it is not “normal” right now, things feel difficult.

Here are a few things to rekindle your passion with what you do:

    1. Try new things – what have you always wanted to do and never had the time? I have personally signed up for a few new courses. Jungian Archetypes and Customer Experience are two that I’m doing at the weekends.

      Or get more creative.

    2. Rearrange, change or add to your environment – your desk, office, home, garden, inbox. Add some colour, music to your space and make it uplifting and a place you enjoy being.

    3. Stay true to you – this is about setting and sticking to boundaries. You know that when you cross them, things take a turn for the worst. So, stand your ground and be you!

    4. Forget about the money – when you fixated on it, want, need or are desperate for it, it stays away for longer. When you are in your zone genius and doing what you love, the money will flow to you!

    5. Change the way you speak to yourself (and others) – stop with the negative, comparison, bitching, moaning or anything else that is not positive and coming from a place of love.

      Words (spoken or unspoken) are more powerful than you think.

Setting an intention and coming from a place of love, will put you in a different frame of mind, things will become easier, you become more grateful and can push through anything when you realign to your passions.

You are worth it!



Forget Marketing, Think Alignment! What I mean by this, is to have everything working as you want it to; your business, getting great clients, making more money, feeling good…

It is all about alignment and putting things in the right order.

Frustrations with Marketing

Frustrations with Marketing

Have you ever found yourself sitting and wondering WTF you are doing? Questioning your every move and wondering what you are doing wrong? You are doing everything you are supposed to and even have “professionals” telling you what to do.

You lean in on their learning, follow the recipe and do what they say and still nothing.


No clients.

Like you are speaking into a void that time forgot.

WTF is the point


Frustration gets stronger and brings the tears. Tears of commitment, devotion and hard work that you put in for years and yet you are still in the same place as you have been for many of them?

I hear you.

I hear you loud and clear.

And what I need to say is this.

Welcome to Entrepreneurship


The journey is long and bumpy, there are no guarantees you will get to your destination, but enjoy the ride.

The ups are up, and the downs feel like you have fallen off a cliff and there are times when you just CANNOT bounce back no matter how much you try.

You watch the affirmation videos on YouTube, meditate, get into the right head space, read books, learn something new every day, but it’s not enough.

It is not satisfying.

Because you are not getting anywhere.

This happens because your faith in yourself (and or your business) is waning.

You need to keep believing and have faith, like in Santa and Magic!

Faith is having the audacity to believe in the not yet seen” – Jen Sincero, You are a Badass

There are times you want to give up and get a proper job, but let’s be honest, that’s not you anymore.

It makes me shudder to think about going back to the corporate world where most go unheard and are misunderstood. How does it make you feel?

So, here’s what I propose


Pick yourself up, dust yourself off and bounce the fuck back!

You have so much to give in the world and they haven’t seen your all yet.

There are those that are all over social only showing the good side not the dark, but I see your shadows. The imposter, comparison, not worthy or undeserving.

The strange thing is, I see it and hear it, even when you don’t speak it.

Right now, I understand where you are and how you feel, because I have been there myself.

I see you, I hear you, I honour you and I love you.

You’ve got this, so keep going even if it gets harder. Bring a different game to the table and tap into the people work are working with more.

Step into your power and let that light shine bright. There maybe people out there “doing what you do” but they do not do it the way you do or have your je ne sais quoi!

Let’s talk when you are ready.

You’ve got this and I’ve got you!

Let’s Talk…

Book an Unearthing Session with Amanda to get your questions answered and discuss which option is best for you

Amanda’s style is relaxed and informal, but she cuts through with laser precision to the heart of what you maybe lacking to drive your business forward. Very insightful session and thoroughly enjoyed. Would highly recommend if you are short on time and need a quick delve into your marketing tactics.

Donna O'Keefe

Cheshire Granite Worktops

Overwhelmed with Marketing? Why do you get it

Overwhelmed with Marketing? Why do you get it

Being overwhelmed with marketing and business happens to everyone and happens more than once a year. Overwhelm isn’t a one-off occurrence!

I’ve been looking into why it happens because I wanted to understand it more, to help myself and every single client I work with and have yet to work with.

How can we overcome it quicker, so we can get traction on our marketing and feel more comfortable doing it?

Before we can understand it and how it affects us individually, we must first know what it is.


The meaning of Overwhelm or being Overwhelmed

 – have a strong emotional effect

 – to cause someone to feel sudden strong emotion

 – defeat completely

 – be too strong for…

 – overpowering strength or effect


Overwhelm can be physical or emotional

It can be positive (as in overwhelmed with love and gratitude) but in most cases it’s a negative incident that can debilitate anyone, at any time for any reason.

Overwhelm is the very sense that something (or everything) is too big to manage.

It can cause anxiety, anger or make you become annoyed as well as worry, doubt yourself (including others around you) and make you feel helpless.

It can completely change your physical state and behaviour by causing panic attacks, upset, solitude and in worse cases violence.

Challenge is the pathway to engagement and progress in our lives. But not all challenges are created equal. Some challenges make us feel alive, engaged, connected, and fulfilled. Others simply overwhelm us. Knowing the difference as you set bigger and bolder challenges for yourself is critical to your sanity, success, and satisfaction. – Brendon Burchard


Stress and Anxiety are the biggest causes of overwhelm!

Stress vs Anxiety, how to Tell the Difference:


What is overwhelm?

Being overwhelmed is your body’s way of defending and protecting you from crashing. It is telling you something and to be fair, you should listen. However, most people just battle through until they cannot move at all, which can come out in several ways;

  • Being even more busy than normal
  • Procrastination
  • Being clumsy and not doing anything well at all
  • Or paralyses

Either way, these are not the best modes to be in when wanting to get stuff done!


Why do we get overwhelmed?

It is a normal reaction to what we would deem as a difficult circumstance which is a “future thought“.

Some people get overwhelmed with what you may feel is a small and everyday task (like dealing with finances, speaking to family, just going to work) and others get overwhelmed with tasks so stressful that we cannot comprehend (i.e. landing a rocket on the moon or fixing a fault while in space).

Everyone’s threshold is different because of our experience and exposure to various elements throughout of lives.

A lot of overwhelm happens around things that are completely outside of our control and that we are trapped within the complications of life and business.

Unconsciously, we are happy to relive these negative thoughts and feelings over and over again, until we’ve had enough and sometimes not even then.

We keep putting ourselves through this pain and reliving the experiences, but they somehow get easier to deal with over time. They become our excuses from moving forward, partially some of the stories we keep telling ourselves and the reasoning behind why we are where we are.

Some people don’t work out what their triggers are or have coping methods to help them deal with their overwhelm. They just do whatever they need to do to survive and then once the feeling and thoughts have surpassed, they can try again.

Feeling overwhelmed is a primary emotional symptom of inner passivity, while procrastination is a primary behavioural symptom.

When left un-dealt with, overwhelm can then develop into a darker state where depression, helplessness and not seeing way out. Even thoughts of suicide can take over.


How you get overwhelmed?

Let’s go back to “future thought”.

This is our impression and perspective on our own lives, our current situation and what we must do for ourselves, but more so for others. For some reason, we only look after ourselves when we’ve looked after other people first.

You may be listening to too many people; marketers, gurus, mentors and coaches who are all telling you different things or even the same thing, and you’re unsure how to tackle the situation.

You may not ask the questions you want to ask because you feel you may come across stupid, incompetent to idiotic.

We worry about what other people think, how we will be perceived, what they will say about you and want to be seen as perfect. This isn’t just about you as an individual. It’s about everything; your lifestyle, your business and the messages you are putting out there.


What to do BEFORE you get overwhelmed?

Now you know a little more about what overwhelm is, why we get overwhelmed and a few reasons behind why you may get overwhelmed, how do we stop this from happening?

I’m not sure there is a quick fix for this question, but there are a number of things you could do;


Work out what triggers you

There are two things to look at here:

    1. What is the trigger – is there a specific type of work, person/people, situation, environment
    2. How do you know it’s about to happen – you may carry out a specific act or use particular words or have a specific feeling

Overwhelm creeps up on us. All of a sudden, it’s just there, because we haven’t been aware of it. If you can make a conscious effort to be more aware of yourself, your surroundings and situation you will find your trigger.

Keep a journal if you have to but find out what triggers it off.


Stop thinking too far into the future

Future thoughts. I know we set ourselves goals, aspire for something more or bigger, need a plan and need to future proof our businesses but at the time of marketing thinking about what you need to do RIGHT NOW is the most important thought you should have.

There is a book called “The One Thing”, do not busy yourself. Get that one thing done, tick it off your list and then move to the next.

Multitasking can bring on overwhelm!

To do lists are great but they also show us how much we have to do. When you remove the need to do EVERYTHING at once and focus on the one thing, you gain clarity and are then able to move forward.

When looking at your plan or calendar, look at the week and what you need to do for that. If that’s too much, stick with the day. Obviously, depending on your role in the business depends on how much marketing you need to do and how far in advance we need to schedule.

Focusing on one thing and then something else when you have finished allows you to be in the moment but also enables you to do the first thing properly.

Little and often is better than nothing and then everything.

The Power of Now” is also another great book.

If you need to learn how to do something, plan in a CPD (Continued Professional Development) day so you are able to take the time to learn something and do it properly first-time round.


Create Coping Methods

When overwhelm is just about to set in, you need to have a set of coping methods that you can follow to bring you back down and refocus you.

One of the things I do in the office when overwhelm starts creeping is the process I discovered after I became aware/conscious of it;

How it manifests: I start to clean! Silly but it’s true. My desk, then the office and then…

Coping Method #1: End up leaving the office to move; walking/just get up and move around/stretch/fresh air

Coping Method #2: Get a drink (water not gin) and do something with my hands

Coping Method #3: After 10-20minutes, I come back, find paper and empty my head and I mean everything! Once I feel everything is out, I put in order of priority, so I know what my next task.

There are a few more, but they depend on the severity of the overwhelming feeling I’m having.

Yours will be different. You may add music and dance, speak to a colleague or family member, meditate to control your breathing or something else.


Getting overwhelmed with marketing happens because you believe it is a BIG task or there is so much to do.

You need to break that elephant down into smaller, manageable chunks.

But you know that already, don’t you…


The answer is simple, not easy. Nothing ever is!

The one thing I’d like you to take away from reading this blog is that overwhelm will happen. Not just with marketing. It will happen in life events, relationships, self-development and everything in between.

The main thing to do, is be aware of it so you can deal with it better than you have and quicker than before.

You already have skills in different areas of your life, maybe you just need to bring them into the marketing of the business.

Sometimes you have to stop thinking so much and just go where your heart takes you.



I want you to know you are not alone.

Being overwhelmed can be a lonely place especially if you’re a Business Owner. The buck stops with you and sometimes family and friends just don’t get why you’re feeling the way you do.

You are the average of the 5 people you spend the most time with… – Jim Rohan

So, my question to you is… Who are your top 5 people?

They are the ones who will lift you up when you are down, understand where you are coming from and not judge you, listen to you without interruption or try to fix things until asked to.

These people are your power team. They don’t necessarily know each other but as a combination they all work well for you!


Join our community

We have two groups of thriving, motivated and helpful Business Owners and Marketing Managers. All there to help each other, give opinions, help advice and guidnece.

We’ve got your back!


Other blogs you may find useful…

Stop holding yourself back

How to STOP the Scatter Gun approach to Marketing

9 Reasons WHY you are NOT Taking Action

Have you ever been distracted by a Seagull?

I’d love to hear your thoughts, ideas and suggestions based on overwhelm with marketing. Leave a comment and share…

Stop holding yourself back

Stop holding yourself back

..Stop holding yourself back!(1)

Stop holding yourself back, because if you don’t, you will be in exactly the same place NEXT YEAR! Harsh, but true!

Are you ready to move on, step up and stop telling yourself the same stories?

When is enough, enough?

The simple answer is you’re not ready until things have got bad enough for you to say “enough“!

I’m going to share with you why enough was enough for me, why one simple question when asked was what I needed to finally take action and where I am because of it.

Where holding myself back started…

For years I have worried about what other people think, should I say how I really feel, do people want to hear what I have to say, is it important, relevant and more… I consider everything I say; I always have. BUT, will people understand, take it in the right way… Does this sound familiar?

In business terms, should I write that blog, create the video or record the podcast? Who will listen read or watch, people don’t get me?

As an introvert in an extroverted industry pushing yourself, your message, products, and services it all becomes SO overwhelming that nothing happens.

No business comes in. People forget who you are and what you can do for them, cut you out.

The thoughts and feelings get so mixed up and loud in your head, detached and devoid of what you want to achieve, it sends you back into the routine of telling yourself the same stories only posting as and when you have time or feel the confidence to do so.

That’s not us, that’s not you.

You’ve started your business or are in this career for a reason… Get back to basics.

Find your why? – discover it, own it, live it and breath it.

Being scared of marketing isn’t about doing the marketing, it is about putting yourself out there for criticism, ridicule and opinion. It’s about stepping up, knowing yourself and owning it unapologetically.

We want to be different, be seen as diverse and be noticed, but we don’t put ourselves out there to be seen…

The Curve Ball

Running a business is hard enough, but when life throws a curve ball on top of it, how do you deal with it?

It can be your demise or your salvation! Your choice!

2018 wasn’t a good year for me personally. I lost my Dad and mentally wasn’t in a good place. I had a mask on but wasn’t coping very well behind it. But you and I know, life and business still have to happen.

I felt choked, lost and numb but in the background, I’ve always known I am more and wanted more from my life. This awful situation before me, put my whole life in perspective.

This wasn’t about anyone else but ME; who I was, what I wanted from life (and business) and how I was to move forward from where I was. I’d lost the first man in my life and it simply took my breath away. I wrote a blog about my Dad which helped, it was cathartic > 9 life lessons my Dad taught me.

At this time in my life was when I realised that life is too short to;

  • do the things you don’t want to do
  • be with the wrong people
  • work with clients that don’t get it
  • put myself under pressure and become stressed

Life is tough, and I think about my Dad every day. I know he is still with me and spurs me on to keep doing what I’m here for.

The Question

In January, I was asked a question, but this question is a question I’ve been internally asking myself for around 7 years. I’d played around with the idea of doing something but didn’t know what to do or where to start. This question when asked, kicked me in the chest so hard at that moment I knew “now is the time”, so I made it my mission to confront it and move on.

But why hadn’t I done anything about it before? Why now?

The simple answer is because I wasn’t ready, things hadn’t got bad enough for me to say enough is enough until this point. I was uncomfortably comfortable with the stories I had told myself and moving forward was scary but the time had just arrived and 2019 was going to be different… It was only in my power to do so.

Whilst sat/stood (with a bad back) in Dundee waiting for a marketing conference to start, I was ready to listen, learn and then action, but before we got going, we were asked a question.

I knew what my one thing was… I’ve known for years, but I didn’t know how to go about removing and changing it… However, when you are open to change, the tools you need just land in your lap and say, here I am.

Take my hand and let’s go on that journey…

Chris Marr from the Content Marketing Academy asked the question to all 200 delegates sat there waiting to gain pearls of wisdom and ideas, but you could see HOW impactful this question was as it rippled across the room.

As of that moment, I made it my mission to move on with my one thing… Enough was enough!

I started to journal, so I was able to understand exactly what it was, when it made me feel at my worst and how to harness the essence of this thing. There were tears, fears, and uncertainty happening daily.

You see, when you are aware of your weaknesses (your kryptonite) you are then able to do something about it/them but until then the same story repeats, the same feelings, thoughts, perceptions, and patterns show up.

The question was…

What is holding you back?

More importantly… If that thing was fixed or sorted out, where would you be today?

It is only when you say to yourself enough is enough, something needs to change. What’s next?

This is when the journey begins.

The Journey

There are many events, therapy, retreats and sessions I have been to, which I won’t go into here as it may or may not work for you, however, I am always happy to recommend the people I have worked with if you’d like to speak with them yourself.

In May, I went to Thailand to find myself and as cliché as that sounds, that’s exactly what I did.

Here is a small selection of the lessons I learned along the way…

This  video is; 30 minutes 38 seconds and was recorded for our Koogar Academy Members (parts of the video have been removed)

It’s that point when all you can do is surrender to what has been put in front of you. The only way forward is to stare your fears in the eye and say…

I see you; I feel you; I hear you; I love you

…and accept them for what they are and accept you for who you are.

Be you.

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Because that’s all you can be.

For those who don’t accept it, don’t matter!

You need to know, you cannot do this alone.

You need a team of people around you that will help you, not judge you, hold you, be therefore you (whenever you need them) but also hold you to account when you’re not doing what you need to do so you can find your true self and flourish! There are not many of these people around, but when you find them, keep hold of them and cherish them.

Thank you Chris!

Chris asking me (and everyone else) the question when he did, was the right time. It’s not like I haven’t heard that question before it was because I wasn’t ready… So, I’m going to take Chris’s message and pass it on to you as he did to me…

What is holding you back? And if that thing was fixed or sorted out, where would you be today?

Because I tell you now, when you address this, things will change.

Your life, your business, your boundaries, your confidence, the people in it, the type of business you want to do and the type of clients you get… The list is endless!

The level of clarity goes from 20/20 vision (or less) to HD!

Chris, thank you for asking the question when you did, I needed to hear it! Keep asking that question as those around you may need to hear it again and again!

This truly goes to show that a message needs to be seen, heard, read, watched or listened to between 7 – 15 times BEFORE a person is ready to act on it.

The reason why they don’t take action is because of several things; they may not be ready, they may not hear the call, it might not be relevant.

Keep going even when it’s tough, you don’t want to or think people won’t be bothered.

The reason is because the world needs to hear your message!


3 steps to get rid of Excuses and get stuff done!

3 steps to get rid of Excuses and get stuff done!

Superman and KryptoniteEvery client I meet recently doesn’t take action because of one thing… Kryptonite!

What does Superman have to do with excuses?

Kryptonite = Excuses

When exposed to Kryptonite for long periods of time, Superman will experience severe muscular weakness and excruciating pain, with both progressively intensifying and eventually leading to death.

Excuses are the same. The more you expose to yourself (or others) to why you are not doing something, it makes you believe you are not good enough, the ego kicks in, which drains confidence and motivation thus leading to stagnation.

During the first session with clients, all we will do is ask questions (a lot of questions) and listen.

The best way I can describe it is; listening to a message they have encoded in the words they use.

If you listen to someone with intent and actively, you can hear what they are actually telling you without them actually telling you.

Sounds strange, I know…

I find that every client we have worked with are waiting on something to be completely PERFECT before they move on to the next stage or step in the business, when in fact they could still do the thing(s) they want to do, without waiting for the original thing to be perfect…

Let me put this into context for you…

We have many clients who don’t want to commit to the next steps because they are waiting for their website to be ready, to change a logo or some content on a particular page or add a new email address to the list that they already have.


Clients who are waiting on other people to come good on a deal or promise before taking action because they believe the person they are waiting for are pivotal to the next step in their business when in fact they are not.


People ask us for specific type of training (usually to do with Social Media with a particular intent for it) as they believe that by learning about it and doing it, their business will change go in a different direction, get all the clients, the money or resources they want in the business when in fact they need something completely different AND more importantly carry on doing what is working for them.

Business can still go on, but they are waiting for that thing (whatever it is) to be perfect.

There are many stories we can share but these 3 are the most common we come across.

The problem is, is that they (including you) are not listening to themselves.

And guess what happens…

Their web designer takes months to get back to them to change the logo and when they do they have to pay over the odds to get that little thing done which then puts more pressure on the business because it’s been on hold waiting for this one thing.

The person they have been waiting for no longer has the confidence, funds or resources to carry out the promise that they made, leading to the trust in that person and the relationship to sour.

Or, they have the training they asked for and nothing has come from it because the very basics in their marketing hasn’t been addressed like brand, website or knowing why they set up in the first place. They are looking to a new “shiny” activity they are not currently doing and think it’s the answer.

Now I’m not saying that this happens all the time, what I am saying is that there are steps that can still be made while you are waiting for things to happen, and in case they don’t happen you need to have a contingency plan, so you are able to carry on regardless and not think your business is over because that person or marketing method didn’t come good.

Now neither of these things may have happened to you or all might have. What I’m saying is stop giving yourself an excuse to move forward.

What is an excuse?

An excuse is a reason or explanation given to justify a fault or offence. This involves blame…

So, what is the difference between a reason and an excuse?

A reason is an explanation of why something is the way that it is. This involves accountability…

A massive difference!

How to get rid of the excuse(s)?

The excuse can be disguised as fear of failure, denial, fear of success and your life changing (thoughts like; “what will other people think of me” come to mind) or it could be lack of confidence in one’s self.

What we need to do is dig deep and do 2 things;

  1. Ask yourself; What is actually holding me back from doing what I want to do?
  2. Acknowledge the thing(s) that you have noticed

Now you don’t have to do anything with it JUST yet… You may have just shocked yourself into a lightbulb moment or a realisation (that you’ve known for a long time but buried it) …

Either way you are now aware of it!

The final step is this;

  1. Find someone that can help you get over/move forward from the thing(s) that is holding you back…

There is a caveat…

I’m not saying that once you know what that “thing” is, and you have found the right person to help you, it will go away… It may not go away for a while or ever…

However, now that you know your weakness (or your Kryptonite) you are able to deal with it better, learn some techniques that will overcome it or manage it better.

The excuses will come and go and the more you keep telling yourself the same thing or something else the further away your dreams will go.

The action I would like you to take is…

Take responsibly for your actions, stop blaming others for theirs, grab the bull by the horns and shape your destiny.

The choice is yours!

What excuse are you telling yourself today to stop you moving to where you want to be?

It could be that you need to learn a new skill or outsource part of your work… or something else…

Take the time to understand WHY you keep telling yourself or others about these excuses so that you are able to get further faster.

When you know what your Kryptonite is, leave the comment below, “Kryptonite DESTROYED!