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Should You Try
Living Without Goals?

August 17, 2016 by Joycelyn Campbell Leave a Comment

winning

No. Just no.

Yes, there are some folks out there who are quite insistent that instead of setting goals, you should put all your attention on your habits. It’s like advising a writer that instead of using nouns, she should put all her attention on verbs. We need both nouns and verbs. And we need both goals and good habits.

I’ve also come across more than a couple of people in the behavior-change field who seem to confuse goals with habits.

A goal is the state of affairs that a plan is intended to achieve and that (when achieved) terminates behavior intended to achieve it.

A goal requires ongoing conscious (System 2) attention. You decide what your desired outcome is (the new state of affairs), and then you create a plan to achieve it. Once you’ve achieved your goal, you don’t keep working toward it. You’re done. A goal has an end point.

A habit, on the other hand, is a recurring, often unconscious pattern of behavior that is acquired through frequent repetition.

Habits are created with or without your participation. If you want to start a new habit or change an existing one, you need to use conscious (System 2) attention initially. But once something becomes a habit, the unconscious (System 1) takes care of it. Habits are ongoing.

I don’t know why or how this either/or, black/white approach to goals and habits came about, but I first heard of doing away with goals in the 1990s when someone gave me a copy of Living Without a Goal by James Ogilvy. I recall reading a bit of it, attempting to give it a fair shake, but even back then I rejected the premise. Subsequently I’ve come across numerous spokespersons for the Zen-like attractiveness of the goalless life, which is especially prominent in the blogosphere.

What’s Wrong with Goals?

One of knocks against goals is that (horrors!) they limit you. Of course they do, but living without goals also limits you. You face limits no matter what you do because when you’re doing one thing, you can’t be doing four other things at the same time. If you board a plane for London, that’s where you’re likely to land even if you change your mind mid-flight and decide you’d rather land in Adelaide, Australia. Trying to keep all your options open doesn’t enhance your life, it keeps you from living it.

In addition to limiting you, another knock against goals is that they eliminate the element of surprise from your life. The idea that if you set and pursue goals life is going to stop surprising you is absurd.

In fact, you’re much more likely to be surprised (both happily and unhappily) once you set your plan into motion because you’ll be actively engaged in accomplishing something challenging. You may be uncomfortable, you’ll get feedback, you’ll learn new things, you’ll have successes and failures, you’ll have to make course adjustments, and you may even decide to change direction. So you may end up exactly where you hoped you would or you may end up someplace quite different. In either case, you’ll have had a chance to appreciate some new scenery and you’ll know much more about yourself than you would if you’d arrived there randomly.

Furthermore, you’re less likely to be surprised by life if you don’t challenge yourself because the unconscious part of your brain doesn’t like surprises. It wants you to be safe and secure, so it will attempt to keep you in your comfort zone, blissfully unaware of what you’re missing.

What’s Wrong with Giving Up Goals?

After considering their case, I’ve concluded the anti-goals folks get it wrong in four ways.

(1) They are unwilling to make a commitment.

When you commit yourself to one thing—especially to following through on a long-term goal—you agree to forego other things and to sometimes do things you don’t particularly feel like doing in the moment. If you want to change your status quo, you can’t just snap your fingers. You need to take action, you need to be persistent, and you need to figure out how to overcome obstacles. You don’t know ahead of time what your experience will be or how things are going to turn out. Doing something you don’t feel like doing now in order to have something you want in the future may not make you happy, but it’s more likely to enhance the satisfaction and meaning in your life.

Something else that comes across from many in the anti-goal camp is an almost pathological fear of measuring results. I’m sure that measuring results can be carried to an extreme, and when coupled with poorly thought-out goals (or goals determined by someone else), not particularly rewarding or even healthy. But measuring results is how you know when you’re getting closer to or farther away from what really matters to you. Why wouldn’t you want to keep track of that?

(2) They have a poor understanding of what goals really are.

What are the things in life that really matter to you? Your goals should not be ends in themselves, but rather the means of having more of what you really want. If you know what you want, you can either hope that doing whatever you feel like doing in the moment will get you there. Or you can identify goals that can get you more of what you want and then take steps to achieve them.

Many of the arguments for giving up goals seem to imply that once you create one, you’re somehow imprisoned by it. It’s true that a goal without a plan is just wishful thinking, but plans are only rigid if you treat them that way. The best way to approach a goal is by paying attention to feedback and adjusting course as needed. There’s nothing in the definition of a goal that prevents you from being flexible or responding to new information or insights.

Yet another misunderstanding about how to make setting goals more effective is the focus on the outcome rather than on the process. You need to identify your desired outcome so you’ll know what you’re aiming for and will be able to tell when you’ve arrived. But then you need to focus your attention on the steps it will take to get there: on the process. Focusing on the outcome will actually decrease the likelihood of achieving your goal.

(3) They have an inability to identify juicy, enlivening, and expansive goals.

Maybe the real problem is a lack imagination. If the idea of setting goals seems dry and boring to the anti-goal folks, they’re probably not setting the right goals.  Maybe they haven’t yet determined what they really want and are still searching. They don’t understand that by undertaking challenges they can stretch their limits and expand their possibilities. They can learn just as much—if not more—than they can learn by meandering moment to moment.

If you do know what you want and have an idea about how to create more of that in your life, you’re likely to find working toward your goals exciting rather than tedious. Of course you won’t be excited about every single step and you won’t be excited every minute of every day. No one is. That’s where having a plan comes in handy. But if you’re not passionate about your desired outcome, let it go and find something else to work toward. Don’t throw out the entire concept of goals.

(4) They lack awareness about how the brain actually works.

Your brain is primed to create habits, but it is not primed to achieve goals. If you do the same thing, under the same circumstances, over and over again, it will become a habit. You will no longer need to focus conscious attention on it because your basal ganglia will have taken it over. Your brain loves repetition and routine. And the unconscious part of your brain actively resists change.

So if you want to change your status quo, which is what a goal is intended to do, you need to focus your conscious attention on completing the steps you’ve outlined until you’ve achieved it. Maintaining focus is not easy. It helps to have a plan that includes a means of measuring your results and rewarding yourself for your accomplishments. If you don’t get your brain to go along with your plan, your brain will get you to go along with its agenda. The unconscious part of your brain is much more interested in immediate gratification than it is in long-term satisfaction—which is why doing whatever you feel like doing in the moment is so appealing. Your brain is generally at the ready to divert your attention to any nearby bright, shiny objects. That means going with the flow is less a philosophical choice and more the path of least resistance of the unconscious part of your brain.

Don’t buy into the anti-goals rhetoric, even if you’ve had negative experiences with goals. Making effective use of goal-setting starts with knowing what you really want and making a commitment to go after it.

Filed Under: Attention, Brain, Creating, Habit, Unconscious Tagged With: Brain, Goals, Habits, System 1, System 2

Upheaval Is Easy;
Sustained Change Is Hard

July 13, 2016 by Joycelyn Campbell Leave a Comment

change

Although we have a fundamental belief in human rationality, which our laws are based upon, the evidence is mounting that we are, as psychologist Dan Ariely says, “predictably irrational.” On the one hand, this explains quite a lot about the way things play out in the wider world. When you recognize how irrational we actually are, you’re less likely to be surprised by the things people do and say and think. On the other hand, if you’re in favor of fairness and justice, the situation is extremely troubling.

The path to correcting society’s most significant ills may need to begin with questioning some of our basic assumptions about human nature.

The Status Quo Is Status Quo

We have a hard time making behavior changes in our own lives, yet we’re often surprised that enacting social change is so frustrating, difficult, and time consuming. But the situation isn’t remotely surprising. Change is difficult and slow because our brain is wired to maintain the status quo, and it is we—people with brains wired to maintain the status quo—who put into place and are then affected by laws and social policies.

One part of our brain (System 2) can see the benefit of change and wants to make changes. The other part of the brain (System 1) actively resists change. The part of the brain that can see the benefit of change is slow, lazy, and easily depleted. Much of the time it’s offline. The part of the brain that resists change is fast, vast, and always on. When System 2 is depleted, we revert to operating not logically and rationally, but on autopilot.

Furthermore, laws and social policies are based on the idea that people are rational actors, who respond to incentives in straightforward ways. We believe that education, awareness, and clearly defined negative consequences are effective strategies. This is a very logical position to take. It’s also one of the reason why our laws and policies don’t work the way we expect them to work.

Many of our social institutions—and laws in particular—implicitly assume that human actions are largely the product of conscious knowledge and intention. We believe that all we need for a law-abiding society is to let people know what is right and what is wrong, and everything will follow from there. Sure, we make exceptions for people with grave mental disorders, but we assume most human behavior is conscious and intentional. Even when we acknowledge the power of unconscious influence, we believe it can be overcome by willpower or education.—Shankar Vedantam, The Hidden Brain

The hidden brain, as Shankar Vedantam refers to System 1, doesn’t operate logically or rationally. It isn’t necessarily up to the same thing the conscious part of our brain, System 2, is up to. For example:

  1. System 1 focuses on survival and detecting threats to our survival.
  2. System 1 can’t handle complexity, so it generalizes instead.
  3. System 1 is biased because biases make it easier to decide what we think.
Threat Detection

The brain is, first and foremost, a survival tool, and the way that it has found to be most effective at guaranteeing survival is through the threat and reward response. Put simply, your brain will cause you to move away from threats and move toward rewards. —Dr. David Rock, author of Your Brain at Work

This sounds reasonable and not particularly problematic until you realize that, in additional to actual survival needs (food, water, shelter, etc.) and actual physical threats, each of us has personalized our threat-detection system to include situations we have defined as threatening. And once the brain gets the idea that something is a threat, it responds as if it is facing a literal threat to our physical survival.

How logical do you tend to be when you’re facing a threat to your survival?

When the brain is under severe threat, it immediately changes the way it processes information, and starts to prioritize rapid responses. “The normal long pathways through the orbitofrontal cortex, where people evaluate situations in a logical and conscious fashion and [consider] the risks and benefits of different behaviors— that gets short circuited,” says Dr. Eric Hollander, professor of psychiatry at Montefiore/Albert Einstein School of Medicine in New York.  Instead, he says, “You have sensory input right through the sensory [regions] and into the amygdala or limbic system.”

This dramatically alters how we think, since the limbic system is deeply engaged with modulating our emotions.  “The neural networks in the brain that are involved in rational, abstract cognition— essentially, the systems that mediate our most humane and creative thoughts— are very sensitive to emotional states, especially fear.” So when people are terrorized, “Problem solving becomes more categorical, concrete and emotional [and] we become more vulnerable to reactive and short-sighted solutions.” —Maia Szalavitz , neuroscience journalist

When we feel threatened, logic and rationality go offline.

Generalization

Statistical facts don’t come to people naturally. Quite the opposite. Most people understand the world by generalizing personal experiences which are very biased. In the media the “news-worthy” events exaggerate the unusual and put the focus on swift changes. Slow and steady changes in major trends don’t get much attention. Unintentionally, people end-up carrying around a sack of outdated facts that we got in school (including knowledge that often was outdated when acquired in school). —gapminder.org/ignorance

System 1 processes data and information through association. It sees patterns and makes connections, whether or not the patterns and connections actually exist. It is, as Daniel Kahneman (Thinking, Fast and Slow) writes, “radically insensitive to both the quality and quantity of the information that gives rise to impressions and intuitions.” As a result, System 1 accepts anecdotal evidence as being as valid as verified evidence.

Seeing patterns and finding connections makes it easy to come up with sometimes sweeping generalizations.

One example: Person A is similar to Person B in some particular way; therefore, Person B is probably similar to Person A in other ways. Since I know Person A, I now believe I also know and understand Person B. And I see all of the people who share some of these same characteristics as being alike. This leads me to believe I understand more than I do and know more than I know about Person B and other people who bear some similarity to Person B.

Another example: Extrapolating from my own personal experience to assume that everyone thinks the way I think, feels the way I feel, or would respond the way I respond.

Generalizing can be useful when we need to make quick assessments. But it’s a lazy way of thinking that can be dangerous when used in important or critical situations.

It’s easy to find examples of generalizing in the opinions we have and the alliances we form around hot-button social topics such as climate change, GMOs, vaccines, immigration, and Planned Parenthood. It can also be seen in how people line up in the pro- or anti-science camps.

When we generalize, we make assumptions and draw conclusions from limited data or evidence.

Implicit Biases

Critical thinking doesn’t come naturally. Since we need to make all kinds of assessments and decisions in the course of our lives—and since the part of the brain that can think critically is often offline—we use mental shortcuts instead of thinking most things through.

[Implicit] biases, which encompass both favorable and unfavorable assessments, are activated involuntarily and without an individual’s awareness or intentional control. Residing deep in the subconscious, these biases are different from known biases that individuals may choose to conceal for the purposes of social and/or political correctness. Rather, implicit biases are not accessible through introspection.

The implicit associations we harbor in our subconscious cause us to have feelings and attitudes about other people based on characteristics such as race, ethnicity, age, and appearance.  These associations develop over the course of a lifetime beginning at a very early age through exposure to direct and indirect messages. In addition to early life experiences, the media and news programming are often-cited origins of implicit associations.

A Few Key Characteristics of Implicit Biases

Implicit biases are pervasive. Everyone possesses them, even people with avowed commitments to impartiality such as judges.

Implicit and explicit biases are related but distinct mental constructs.They are not mutually exclusive and may even reinforce each other.

The implicit associations we hold do not necessarily align with our declared beliefs or even reflect stances we would explicitly endorse.

We generally tend to hold implicit biases that favor our own ingroup, though research has shown that we can still hold implicit biases against our ingroup.

Implicit biases are malleable. Our brains are incredibly complex, and the implicit associations that we have formed can be gradually unlearned through a variety of debiasing techniques.

Source: kirwaninstitute.osu.edu. Note: Harvard University has developed an implicit association test that is available online so you can test yourself for your own hidden biases.

Now What?

Change is hard because of the way we’re wired. If we can come to terms with the fact that we operate less rationally than we think we do, we might be able to create or modify laws and public policies to be more effective for more people.

Things to remember:

  • System 1’s agenda is to maintain the status quo, so most of the time that’s our agenda and everyone else’s, too. If it’s difficult for us to make personal changes, imagine how difficult it is to make changes that involve large groups of people—or to change other peoples’ minds.
  • System 1 is primarily a threat-detector. When we feel threatened, we are not going to be thinking or behaving logically, and we should expect the same to be true of others. People who feel threatened are easier to manipulate, and they may take actions that are not in their own best interest.
  • We generalize because System 1 doesn’t handle complexity well. Generalizing leads to a feeling of cognitive ease because we think we know more than we do and understand more than we do. That may not be a problem in trivial matters, but it has huge implications when it comes to laws and public policies.
  • We are all at the effect of implicit biases. Because we aren’t directly aware of them, it’s easy for us to deny we have them. That doesn’t make them go away, however. The best thing to do is to pay attention to how we act and react to other people so we can begin to recognize, acknowledge, and eventually neutralize some of these biases.

Making the unconscious conscious is difficult because the central obstacle lies within ourselves. But putting reason ahead of instinct and intuition is also what sets us apart from every other species that has ever lived. Understanding the hidden brain and building safeguards to protect us against its vagaries can help us be more successful in our everyday lives. It can aid us in our battle against threats and help us spend our money more wisely. But it can also do something more important than any of those things: It can make us better people. —Shankar Vedantam, The Hidden Brain

Note: This is a slightly modified version of my 10/16/15 post as a response to recent events not only in the U.S. but around the world.

Filed Under: Beliefs, Brain, Cognitive Biases, Living, Wired that Way Tagged With: and Save Our Lives, Brain, Change, Control Markets, Implicit Bias, Mind, The Hidden Brain: How Our Unconscious Minds Elect Presidents, Wage Wars

“Brain Power” Podcast

April 4, 2016 by Joycelyn Campbell Leave a Comment

Print

This past November, I had the pleasure of being interviewed by Giovanna Rossi Pressley on the Well Woman Show on KUNM radio. During this episode, titled “Brain Power,” we discussed the conscious and unconscious parts of the brain, the Enneagram, a little bit about me, and the origin of Farther to Go!

The interview is now available as a podcast, which I’m so happy to share with you.

Click here to go to the show notes page where you’ll find lots more information, as well as several options for listening to and/or downloading the 30-minute audio file.

Excerpt from the show notes:

Farther To Go is based off of the principle that our brains are primarily driven to maintain the status quo because that is the safest, easiest, and most energy-efficient option. This is a survival mechanism; if our past habits have lead to our survival, our brain wants to continue to maintain those habits. This can make change very difficult, as this unconscious part of your brain keeps on ‘correcting’ you back toward your old habits when you try to switch things up. Farther To Goovercomes this barrier through education. By better understanding the interactions between your conscious and unconscious brain you can rewire those interactions, making autopilot work for you rather than against you. Ultimately this allows you to achieve small goals, such as a healthier diet, as well as larger ones such as career or lifestyle changes.

After listening to the podcast, please visit wellwomanlife.com to find out more about Giovanna and her fantastic, super-powerful venture!

Filed Under: Brain, Consciousness, Enneagram, Habit, Happiness, Unconscious Tagged With: Brain, Enneagram, Well Woman Life

How Do Decisions Affect Your Choices?

February 19, 2016 by Joycelyn Campbell Leave a Comment

choice snooze

Moment-to-moment, the vast majority of the choices you seem to be making are being made for you by the unconscious part of your brain. You do have both the ability and the opportunity to affect your choices, but you may not be making the best use of either.

The terms choice and decision are often used interchangeably, which muddies our understanding of the process of taking one action instead of another. So let’s make a distinction.

A decision is a conclusion you reach after some consideration of a significant issue. It involves thinking or deliberation. That means a decision is a result of a conscious (System 2) process. Some examples are: moving to a new city or staying where you are; keeping your current job or looking for a new one; trying to iron out the problems in your relationship or separating from your partner.

A choice, on the other hand, is more immediate and—at least in the short term—usually less consequential. Choices are generally the result of unconscious (System 1) predictions and responses. Some examples are: selecting from a restaurant menu; determining which movie to see; getting up with the alarm or hitting the snooze button.

Over time, the choices you make add up: to an outcome you want or to an outcome you don’t want. If you hit the snooze button every morning instead of getting up when you need to, you could end up getting to work late often enough that your employer notices. That’s probably not a desirable outcome. If you regularly select healthy meals in restaurants, you could end up maintaining a healthy weight or improving your sense of well-being, either of which is a desirable outcome.

If you don’t have much influence over your moment-to-moment choices, how can you influence them to add up to outcomes you want instead of outcomes you don’t want?

If you want your choices to add up to positive outcomes, you need to clearly identify what those positive outcomes are. Not only do you need to know what outcomes you want, you also need to be clear about why you want those outcomes. Identifying the what and the why requires conscious deliberation, and anything that requires conscious deliberation is energy intensive for your brain.

The decision-making process is sometimes protracted and even painful. For many people, it involves making a list of pros and cons, which is not a particularly effective strategy. Trying to imagine how you will feel if you achieve a specific outcome is also ineffective. There’s plenty of research to indicate that humans are notoriously poor at affective forecasting (being able to predict how we will feel in the future). No matter how much time you invest or how carefully you consider your options, you still can’t guarantee you’ll be happy with the outcome.

That’s why the default response is to throw up one’s hands and give in to following the path of least resistance. It means letting your brain continue choosing for you because it’s just so much easier. Learning how to use your brain to regulate your behavior (choices) definitely does not come naturally or easily.

Given that the unconscious part of your brain is completely capable of making the majority of your choices for you—with no input from you—why bother expending energy and mental effort on decision-making or trying to change your behavior?

The short answer is because you have consciousness. You’re driven to try to change your behavior because you can imagine outcomes other than the ones you have gotten or are likely to get if you continue along the path you’re on. Simply following the path of least resistance may be easy, but it isn’t satisfying and it doesn’t provide you with a sense of meaning.

In order to have a meaningful and satisfying life you need to master the process of changing the status quo.

So…what do you want to change? And why do you want to change it? If you can’t answer those two questions, the how is irrelevant.


Note: This is the third in a series of posts. To follow the thread, select the category Making Different Choices in the box under Explore.

Filed Under: Brain, Choice, Consciousness, Habit, Making Different Choices, Unconscious Tagged With: Brain, Choices, Consciousness, Decision-making, Mind, Unconscious

Can You Muscle Your Way to Change?

February 12, 2016 by Joycelyn Campbell Leave a Comment

 

choice muscle3

Changing the status quo isn’t easy. The unconscious part of your brain, which might be said to be allergic to change, is way ahead of the conscious part, especially in familiar situations. It’s built to predict what’s likely to happen next, construct multiple response scenarios, and initiate the response it considers the most effective—not the response you consider most effective.

That’s why habits seem to have so much power over us. They are very familiar to your unconscious, which bases its predictions and responses on previous experience. You may want to have a salad for lunch, but if you’ve been having burgers and fries on a regular basis, your brain is going to “choose” the burgers and fries. You may want to take a walk in the morning before going to work, but if you’re in the habit of spending that time with an extra cup of coffee and the newspaper, that’s what your brain is programmed to “choose” for you.

The part of your brain that can image you making—or having made—a different choice is not the part of your brain that makes choices.

The unconscious part of your brain is only interested in making a different choice if your immediate survival appears to be threatened. Your unconscious doesn’t engage in long-term planning or prediction. So even though both replacing burgers and fries with a salad and replacing sitting and reading the newspaper with half an hour of walking might increase your long-term health and well-being, those changes have no impact on your immediate survival.

Besides, you might not enjoy the salad as much as you enjoy the burger and fries—at least at first—and you might not enjoy trading the extra cup of coffee for going outside to take a walk—especially if the weather isn’t all that great, you’re tired, or you woke up late. The unconscious part of your brain wants to pacify you. And if you start paying attention, you’ll discover that you’re often all too willing to be pacified.

It requires very little energy on the part of your brain to get you to do what you’ve done before. But it does require energy for your brain to get you to do something different. So if you do indeed want to change your behavior, you need to persuade the unconscious part of your brain to get with your program instead of continuing with its program.

You might think strengthening your willpower or self-control would be a good strategy for changing your behavior. Perhaps you can muscle your way through. It’s true that willpower might be effective when your motivation is high when you’re first trying to start or change a habit. Motivation is often higher, for example, at the beginning of a new year when we attempt to implement resolutions. But willpower is a fickle and easily exhausted resource, as is self-control. They both draw from the same well—conscious attention.

The Will Is Capricious and Temperamental*

You can’t count on having enough willpower or self-control available when you want or need it. If you’re anxious or stressed, tired, ill, distracted, in an unfamiliar environment, have been trying to solve a difficult problem, or are in love, your conscious attention is likely to be depleted to a greater or lesser extent.

And when you repeatedly try to start or change a habit (make a different choice) and fail, you end up worse off than you were before. That’s because you’re likely to use your lack of success as evidence that there’s something wrong with you. Perhaps you have less willpower or self-control than other people. Or maybe you’re sabotaging yourself. Or you don’t really want to change.

The bottom line is that you think the problem is you rather than the method you’re employing. Maybe you keep trying or maybe you give up. In either case, over time you persuade your brain not to take you seriously when you set out to change your behavior. And so the status quo becomes even more entrenched.

If you want to master the art and science of change, you need to learn how to use your brain to change the status quo instead of going with the flow and allowing your brain to maintain it.

*Cordelia Fine


Note: This is the second in a series of posts. To follow the thread, select the category Making Different Choices in the box in the sidebar under Explore.

Filed Under: Brain, Choice, Consciousness, Making Different Choices, Unconscious Tagged With: Brain, Change, Mind, Self-Control, Willpower

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