Tenishia Vanderpool

We’ve started over. We’ve laid our soil — built our foundation (find the post here). 

Now what?

Before your roots can take hold… you have to plant the seeds. and not just any seeds—your seeds. Your values. Your beliefs. The things that anchor you when life is steady and when everything shifts.

Values aren’t just “nice to have” ideas. They’re the quiet, steady truths that shape how you show up, how you love, how you lead, and who you’re becoming. They’re the blueprint for the version of yourself you’re growing into.

You might be wondering, “Okay, Tenishia… what seeds are you planting right now?”

Here’s what’s in my soil:

 Personal Growth & Development – I lean into helping myself and others grow, whether that be through coaching, compassionate listening, grounding practices, or nurturing young hearts. Learning and evolving never stop. I’m committed to knowing myself deeply and holding space for others to do the same.

How I water this seed:

• I set one small weekly intention for growth whether it be practicing mindful breathing grounding, listening etc.
• I keep a running list of lessons learned—tiny insights count. I put them on sticky notes as I think of them and then go through my sticky notes daily/weekly
• Take one workshop, read one resource, or try one new practice each month
• **Practice “Listen first, respond second” during conversations.

 Authenticity & Self-Acceptance – I honor my neurodiversity and the rhythms that make me… me. I release the pressure to fit into molds that were never mine to begin with and want others to feel safe doing that, too. There is power in being real.

How I water this seed:

• Say “no” when something isn’t aligned—even if it’s uncomfortable.
• Share one honest truth with someone you trust each week.
• **Stop apologizing for your natural rhythm (ex: “Thanks for your patience” instead of “I’m sorry I’m slow”).
• Wear what feels like you — not what feels “expected.”
• **Notice when you start masking and gently redirect yourself back to center.

 Connection & Community – Meaningful relationships matter. I value relationships where we see each other for who we are, not who we “should” be. Whether it’s with clients, kids, or community—it matters to me to show up with depth and intention.

How I water this seed:

• Send one intentional check-in text a week.
• **Set aside 10–15 minutes of “undistracted presence” time with someone—no phone, no multitasking.
• Engage with your community through one small act: share a resource, volunteer a little time, show up for someone.
• Practice reflective listening (“What I hear you saying is…”).
• **Celebrate people’s wins out loud.

 Mindfulness & Presence – I’m learning to slow down. To breathe. To pay attention to the moments I used to rush past. Presence is its own kind of healing.

How I water this seed:

• Build micro-rituals: breath before entering a room, 30-second pause before making a decision.
• **Anchor with sensory cues (touch your necklace, place a hand on your chest, ground your feet).
• Choose one daily task to do without multitasking (washing dishes, drinking morning tea, driving).
• **Notice your body’s signals—tension, restlessness, or overwhelm—and respond with care.
• **End your day with a 3-sentence reflection: What did I feel? What did I need? What did I learn? This one is my favorite :)

 Empowerment & Autonomy – I want people to feel capable, trusted, and in control of their own journey. I honor each person’s way of moving through the world without pressure to perform or conform.

How I water this seed:

• Ask: “What do I want?” before defaulting to what others’ expect of you.
• Offer choices when supporting others (“Which option fits you best?”).
• **State decisions with clarity and trust. No need for over explanations.
• **Advocate for your boundaries and honor other people’s boundaries just as strongly.
• Celebrate self-led progress, not just outcomes.

 Balance & Well-being – I value self-care, rhythm, and sustainable growth—mentally, emotionally, and physically.

How I water this seed:

• Build a “rest first” schedule: choose your rest/quiet time before adding tasks.
• Use timers to prevent burnout cycles.
• Fuel your body with one intentional choice a day (water, stretching, nourishment).
• **Protect your capacity: pause before saying yes.
• **Identify your non-negotiables (sleep, alone time, journaling, nature) and guard them.

What about you? What seeds are you planting in your life right now?

A Simple Practice to Bring It All Together

My favorite way to embody my values is through reflection—constantly asking myself:

• What do/did I need?
• What did I learn?
• How can I make things better?

I challenge you to this:

• Choose one value per week
• Each morning ask: “What is one small action I can take today to live this value?”
• Each evening ask: “Where did I show up as this value today?”

Take notes. Make changes. Align your values… and grow.