Tag: self-care

raise-your-vibe

Raise Your Vibe – Simple Guide!

Have you heard someone talk about their vibe? or maybe you’ve heard the saying “that person gives me bad vibes.” The vibration or “vibes” can be felt by anyone.

We live in a vibrational universe, meaning everything – even the most physical, dense objects around us, when zoomed in on enough – are mostly space. Everything has a vibration.

Depending on what you’re interacting with – whether through thoughts, feelings, or actions – you’re either raising or lowering your vibration.

There are however, there are certain things you can do to raise your vibration fast. I’m excited to share these with you, so you can raise your vibration fast!

 

 

What happens when you raise your vibration?

Raising your vibration involves becoming aware your current level of frequency, and then consciously choosing to start living in a way that supports a higher vibration.

A high vibration equates to living in states of joy, love, gratitude, peace, fulfilment, and vibrant well-being.

By contrast, lower vibrational states can equate to living in judgment, shame, frustration, disease and fear.

Wherever you are on the vibrational scale now, there are powerful ways to raise your vibe and level up so you can start living a high vibe life in alignment with blessings the highest possibilities meant for you.

 

The difference between high vibration vs. low vibration

Our vibration emits a frequency out to the universe, and that energetic vibration is reflected back in our lives. This affects both; the short term and the long-term situations. Let me give you an example of each one:

Let’s say that you wake up one morning out of alignment and you are in a bad mood. You begin your day complaining about your coffee and the weather. If you do not shift your vibration, most likely your day will just get worse.

There’s a chance of you getting into an argument with the people around you, and you can pollute the people and the ambience everywhere you go. This is an example of a short term, because it is a one-day situation.

An example of a long term would be, you notice that you keep getting rejected on job interviews, and you can’t understand why since your resume is outstanding, you are more than qualified for the job, you have the experience and the skills; so why do you keep getting rejected?

Your energy has more power than you can even imagine. When you vibrate a high-vibration, positive and loving energy, you will receive that energy reflected back to you.

However, when you vibrate at a low vibration, you attract people and situations that are also vibrating at that level.

universe

Our energetic vibration is directly correlated to what we attract in our lives: the people that we attract, the situations that happen, the opportunities that arise, and all in between.

In order for us to be in our highest possible vibration to feel good, in alignment and to attract all the greatness and abundance into our lives, we have to do our part. It is a daily work.

The good news is that shifting and raising your vibration is easier than you think.

It is our responsibility to be aware of our energetic vibration, to know how to shift and raise our vibration at any moment, and to maintain a high vibration.

The good news is that shifting and raising your vibration is easier than you think. My goal is to give you the tools for you to carry them at all times, and to use them whenever you need them in order to stay in a high vibrational state. I want you to empower yourself by choosing YOUR vibration!

So, how do you shift your vibrational energy from a low vibration (anger, fear, anxiety, etc) to a higher vibration (joy, positivity, peace, gratitude)?

Here’s a simple guide of 7 tips to help raise your vibration:

 

Raise your vibe – Simple Guide!

Practice gratitude

Whenever you focus on gratitude you instantly shift your vibrations to positive. No matter what is going on in your life, you have the power to shift your focus to gratitude.

I also encourage the use of a gratitude journal – Every day write down or even just note in your mind at the end of each day, focus on everything you’re grateful for in your life and also how those things impact your life. Always aim for at least 3 things.

Here’s some examples from my own journal:

  • I am grateful for the increase in traffic to my website today
  • I am grateful for the nice walk I had with Jo and Alfie (the dog) today
  • I am grateful for seeing the twins today

Try to make your gratitude note specific to today. So rather than me writing I’m so grateful for everyone who visits my website. I would write, I’m so grateful for all of the people who visited my website today, and I’m especially grateful for the lady who took the time to leave a message saying how helpful my post was to her.

 

 

Pay attention to what you are consuming

As a vibrational being, you are impacted by everything you consume:

  • The information you process mentally
  • Things you ingest in your body
  • Products you consume
  • Products you put on your body
  • Items you use in your home

If you’re consuming a lot of information that is draining – whether scrolling social media or watching Netflix shows that are negative or depressing – this creates a change in your vibration.

Start replacing the things that bring you down with something that lifts you up: good books, uplifting music, creative projects, inspiring nature around you, as well as shows or documentaries that uplift and inspire you.

 

Practice meditation

There are so many benefits to meditation.  By simply concentrating on your breathing and being still for 10 minutes a day, you will notice an immediate shift in your soul.

The more you practice this and let the thoughts just flow in and out while you are still, the more attuned you will feel with your higher consciousness and guiding force.

When your mind is spiralling, reboot it through meditation. This is most effective when it is done consistently; a daily meditation practice is invaluable for setting the tone of your mental consciousness for the day.

meditation

Dropping into deep stillness in meditation also gives you an opportunity to replenish your energy from the zero-point field of infinite possibility.

When you recharge from this place, you no longer need to “get energy from others”. You can cut away the need to engage in lower energy games that most of humanity is still entangled in – stepping back to observe from a place of higher Divine mind.

This raises your vibration which has an immense benefit for your life, but also helps you to ripple high vibe energy out beyond you to bless and benefit all.

Related post:

Top tip:

The below channels on YouTube are great for guided meditations;

If you’re interested in learning more in-depth about meditation, then the below books are excellent:

 

 

Practice mindfulness

When you put Mindfulness into practice your vibration will raise massively!

I can’t explain how much this practice has changed my life. When you’re mindful your life will transform massively.

By living in the present moment, you become at peace with your past thoughts and illusions made up in your mind.

Observe your thoughts, become at peace with them, take away the emotional attachment.

mindfulness

When you find your mind wandering, revert back to the present moment.

The more you live in the present moment, the mind quickly loses control over you. The mind is a tool that should be working for you, not controlling you.

This takes a lot of practice, as your mind has spent so many years in control. The mind has been projecting its illusions on you all your life.

Purchase a book, research it on YouTube. The Mindfulness practice is life changing when used consistently and persistently!

Related post:

Want to find out how practicing Mindfulness helped me turn my life around? Then see below:

Top tips:

Some great channels that I use for mindfulness videos, are the following:

I also recommend the following books to read:

 

 

Take in nature

When you ground yourself in nature, you discharge negativity, and even more importantly, you recharge yourself with the loving and nurturing energy from Mother Earth.

After grounding yourself you’ll feel renewed, refreshed, centred, and balanced. Whether you simply walk barefoot in your garden, or go to the beach or the wood, just get out in nature, allow yourself to be present by opening all your senses: see, taste, hear, smell and feel.

nature

If you live in a big city or work in an office, you may feel you don’t have much opportunity to connect with nature.

Nature time could be:

  • Spend time in your garden.
  • Walk around a park.
  • Go to the woods.
  • Plan your next vacation around nature time.
  • Visit a lake or river

This is also where crystals, essential oils and houseplants come in. You may want to bring little bits of nature with you and consciously tune into them at home.

 

Move your body

One of the best things to do to raise your vibration is without a doubt moving your body. Think about it: your body has been lethargic and lying down for 6-8 hours, your muscles are probably still sleeping and need to stretch.

Now, I don’t expect you to do a full 45-minutes workout when you’re still feeling sleepy and unmotivated, but if you force yourself to move your body (even with some low-intensity exercises) for as little as 10 minutes, it will be a game changer, I promise.

It’s been proven that working out in the morning – even with some light exercise – can boost your metabolism up to 22% for the rest of the day and reduce tremendously sugar cravings.

Moving in the morning will get your heart pumping, your metabolism to speed up, while also making you feel more alert and active for the rest of the day.

 

Create and say affirmations

Affirmations can go a long way in helping you retrain your brain and focus on the important things.  By repeating a phrase, you attract it and bring its likeness to you.

Some affirmations that will increase your vibration could be:

  • I’ve accomplished many great things
  • I always get what I need
  • I have a lot to look forward to
  • I am valuable
  • My life is rewarding and meaningful

The key for affirmations to make a difference and work is for you to believe what you are saying.  Also, by saying things in the present tense you are letting it be known that it is true for you.

Try repeating your favourite affirmation whenever you are driving or going to the bathroom. The more often, the better.

 

 

Raise your vibe – Final thought

I hope this list helps you to find a few ways to raise your vibration so you can begin living your best life.

Raising your vibration is an ongoing process, and there is always room for improvement. There will be times where you really feel like you’re getting somewhere, and then you slip back a few steps in response to an outside trigger or challenge.

Don’t worry when this happens, be patient with yourself, treat yourself with love and care, and refocus on the simple things you can do now to raise your frequency now.

Listen to your intuition, follow your heart, laugh, play, take good care of yourself and do what is right for you to respond to life with love. Keep moving in the direction of an increased vibration and remember to enjoy the journey.

There is a huge opportunity for growth available to you in this lifetime, which happens one moment at a time.

This list of vibration raising activities is a good place to start, but is by no means an all-encompassing list.

The key is to really pay attention, and make living with a high vibration a priority!

What are some ways that you have raised your vibration? We would love to hear your tips.

 

If you found this post useful, you might want to save THIS PIN below to your Pinterest Self-Care board for later!

raise-your-vibe



stress-management

10 Stress Management Techniques – Simple Guide!

Stress is an inevitable part of life. It comes and goes at the worst of times. Unfortunately, it can be a hindrance by decreasing productivity levels, increasing anxiety, and lowering our overall mood.

There are also many different kinds of stress that affect us in different ways.

Fortunately for all of us, there are things we can do to effectively manage stress and prevent it from completely taking over and causing burn out.

They range between self-care practices to integrating healthy routines into your everyday life.

Using a few of these techniques can be a complete game changer when implemented into a daily practice.

Disclaimer: I am not in any way a certified therapist so all the advice is given from my own experience and should not be taken as medical advice. 

 

 

What Is Stress?

Stress is your body’s response to changes in your life.

Because life involves constant change – ranging from every day, routine changes like commuting from home to work to adapting to major life changes like marriage, divorce, or death of a loved one – there is no avoiding stress.

Your goal shouldn’t be to eliminate all stress but to eliminate unnecessary stress and effectively manage the rest.

There are some common causes of stress that many people experience, but each person is different.

Here are a few of my favourite stress management techniques.

 

10 Stress Management Techniques

Accept there are some things you can’t control

This one takes no time at all really, but it does require a commitment to changing your mindset. A lot of the time we get stressed out by things that are totally out of control.

Because they are out of control it really becomes a waste of energy to constantly stress out over them.

For example, specific demands of your job, the fact that we’re living through a pandemic in 2020/2021, the weather, traffic, or the thoughts and actions of other people.

stress-management-techniques

I’m not saying you shouldn’t stress at all over things like this, but you can’t let it consume you and cause you stress day after day.

For the sake of a simple example: getting super stressed out on your long commute home through traffic. Unless you go find a new job closer to home this is totally out of your control.

So as a stress management technique, accept that fact and then make the most of the situation. For example, listen to an audio book or podcast, call a friend (hands free of course), or find somewhere new to stop and explore on the way home.

If not, you’re just going to be super stressed every evening and you’ll probably have no energy to do anything by the time you get home.

 

 

Be physically Active

Research consistently proves that physical activity both reduces stress levels and helps to prevent many of the negative side-effects of stressful life events.

The great news is that you don’t need to run a marathon or devote all your days to the gym to enjoy the benefits of exercise.

Almost any type of physical activity will help purge you of tension and lead to the production of endorphins; those “feel-good” chemicals that boost mood and energy.

stress-techniques

Aim for 30 minutes of exercise 3-5 times a week, but if your fitness levels are low then try starting out with just 10 minutes of activity.

As you exercise, tune into your bodily sensations and notice your own physicality; this is a form of mindfulness, which promotes stress control in itself.

Here are some fun and easy ways to get your heart rate up:

  • Dance to your favourite song
  • Walk to the store instead of driving
  • Walk your dog, or borrow someone else’s for half an hour
  • Take the stairs every time there’s an option
  • Find an exercise buddy, and go to classes together.

 

Start your day off right

High energy levels in the mornings (although this may sometimes seem impossible) are essential to start the day and, hopefully, end the day with a positive outlook and a clear mindset.

Staying hydrated, avoiding coming to work on an empty stomach and aiming to be well rested overnight will all contribute to better mornings and more motivation.

You may also find it beneficial to give yourself a little extra time in the mornings to get ready for the day. This will prevent rush and panic and ensure you are fully prepared for whatever is thrown your way.

 

 

Practice Mindfulness

Put simply, mindfulness means creating an awareness of ourselves in a present moment, by paying attention to our thoughts and feelings, noticing the world around us and reconnecting with the sensations it brings.

stress-techniques

Mindfulness can aid mental wellbeing – when you’re having a moment of stress, take a moment to stand back and reflect. You’ll notice how busy your mind can get, and mindfulness can help to slow it down.

You can find more mindfulness tips on the Mind website, including exercise to help you put it into practise.

 

 

Avoid unhealthy coping mechanisms

At the other end of the spectrum, smoking, drinking and binge-eating are all common coping strategies amongst people who are stressed, but turning to vices isn’t a legitimate way to process your emotions.

Take steps to remove these options, whether it’s not keeping cigarettes in the house or making a weekly meal plan so you can’t order takeaways, to help yourself to stop relying on these unhealthy habits. The short-term release is exhilarating, but they’re likely to make you feel worse in the long run.

 

Get Enough Sleep

Sleep deficit has just about become an epidemic in contemporary society. Continuously pushed to accomplish and produce, practically every single person is accountable for depriving themselves of rest.

In a stressful situation, you may attempt to “pull an all-nighter” to fulfil a deadline or do some last second studying, but contrary to what your over-stressed mind is suggesting; a well-rested mind and body will be able to achieve far more, without over-taxing your system.

 

 

Do a brain dump

A brain dump is simply the act of dumping all the contents of your mind onto paper as one might dump the contents of a purse onto a table.

You are spilling out stressors, your nagging thoughts, your pesky annoyances. Simply open up a valve in your mind and let all those thoughts flow out of your hand and onto some paper.

Write until you feel like the pressure inside of you is lessened and you can take a deep breath. Then you will have achieved a brain dump.

 

 

Think positive

Employ the power of positive thinking. Rather than incessantly worrying about the same things over and over, break the cycle and train your brain to think in a way that is positive and uplifting.

One way to do this is to envision the results that you want, rather than thinking about the results that you’re afraid of.

Imagine everything working out. Sometimes, just the very thought of things unfolding in your favour can be truly inspiring.

Another approach is to practice positive affirmations.

 

 

Flow activities

When you’re stressed, sometimes the best strategy can be distraction – especially when it’s with a simple task that makes you feel in control and has a series of steps to follow.

Psychologists call these ‘flow’ activities, switching off the conscious brain and putting you into a calming, meditative state.

Think baking, cleaning or organising, all processes which give you a clear, easily achievable goal and give you a massive satisfaction boost when complete.

 

 

10 Stress Management Techniques

I hope you were able to take some of these tips and tricks and add them into your stress management tool box to use when you need them.

Stress can be such a nuisance and is really unnecessary. Let’s stick together and find a way to live a more relaxed, productive, and happy life!

What are your tips for stress relief? I would love to hear them.

If you found this post useful, you might want to save THIS PIN below to your Pinterest Self-Care board for later!

stress-management

 

 



grounding-exercise

5 4 3 2 1 Grounding Exercise – Simple Guide!

Stress and anxiety have skyrocketed in recent years — in kids and adults.

It’s crucial we discover strategies to cope, to become more resilient, and manage these uncomfortable feelings.

This five-step 54321 grounding exercise is favourited by many therapists and will help you (and your kids) during periods of stress, anxiety, or even when you just need a little break.

Below, we will walk you through specific instructions to complete this simple but extremely effective 54321 grounding exercise.

Disclaimer: I am not in any way a certified therapist so all the advice is given from my own experience and should not be taken as medical advice. 

 

 

What is grounding?

Grounding as a coping skill has been around for some time. The purpose of grounding is to divert focus from something distressing to something more pleasant.

By shifting focus to something in the environment, we can better control what we experience. To do so, we concentrate on using the information our five senses provide.

54321-grounding-exercise

For example, if I were anxious over something, and could not stop thinking about it, I would look around and focus on something I see, to begin distracting myself from my anxiety.

After performing a grounding exercise, you will be able to shift your focus away from your anxiety by becoming more aware of what is around you.

Grounding is a series of exercises designed to use all your senses. For each sense, you note what your senses are telling you. To begin, we will focus on sight.

 

5 4 3 2 1 Grounding Exercise

Before you begin the 54321 grounding exercise, you need to take deep, slow, and long breaths as your first priority. This will achieve a calm state of mind before proceeding to the following steps:

 

5. SEE

Acknowledge five things that you can see around you.

Options can range from a pen or stapler at your office, to a bird or tree while you’re out at the local park.

If you’re at home, you can look at a family photo on the wall or a glass of water on the kitchen counter. You can pick between big and small items to keep your options open.

 

4. TOUCH

Acknowledge four things that you can touch around you. You can start with your hair, hands, elbows, and other parts of your body if you’re short on time.

The ground beneath your feet, whether it’s the floor of your bedroom or the office at work, also helps. Pillows, desks, phones, and keyboards can fit this step.

 

3. HEAR

Acknowledge three things you can hear around you. Instead of listening to your own thoughts or sounds from your body like your stomach growling, focus on external noises.

Examples include someone driving a car nearby, a clock ticking, or a dog barking. If you’re at work, you can listen to typing and the steps of people walking by your desk.

 

2. SMELL

Acknowledge two things around you that you can smell.

This step may be a challenge compared to the others, so it’s best to go to a place with more sources of scent if you don’t smell anything wherever you are at the moment.

The outdoors has plenty of options for smells, and the soap in bathrooms also helps. Your furniture can provide pleasant smells for this step when you’re home.

 

1. TASTE

Acknowledge one thing around you that you can taste. It doesn’t necessarily have to be food, as toothpaste and minty floss you use in the morning or at night are easy sources.

You can also go with the oatmeal you have for breakfast, the sandwich and crisps you have for lunch, or the pasta you have for dinner.

Coffee, tea, and other drinks you have to get through the day also work.

End this exercise with a long, deep breath.

 

5 4 3 2 1 Grounding Exercise – Final thought

With these steps, you will be able to get the most out of the moment.

Focusing on your senses will help you be more mindful, which will then help you accomplish your tasks and experience success.

As a result, you can defeat your anxiety and feel in control of your life. Put this technique into practice to so that you can improve your health and make those big days fun!

If you found this post useful, you might want to save THIS PIN below to your Pinterest Self-Care board for later!

grounding-exercise



motivation

How to become more motivated – Simple Guide!

When reaching for a big goal, self-motivation plays a key role. But making a change in your life requires persistence, and many of us find it difficult to stay motivated over time.

When setting out to achieve a long-term goal, whether it’s to get healthy, make a midlife career change, or realise a personal dream, the beginning is easy. You’re full of vitality and determination to face the challenge.

However, many of our most precious goals don’t happen quickly. It takes hard work, persistence, and discipline to change your life.

When results don’t come as quickly as you expect, or when nothing goes right, it’s natural to feel frustrated and have difficulty staying motivated.

Exploring how to find motivation will provide the tools to overcome dips, develop mental toughness, improve your focus on your goals, and keep you on a steady path toward success.

So, let’s begin!

 

 

What Is self-motivation?

In order to find motivation, we first need to understand what we’re really talking about.

Motivation is simply the force driving your behaviour. It’s the why behind everything you do, and the reason you might take up a cause, commit to an action, or work toward a goal. Everything we do is motivated by some combination of conscious and unconscious need or desire.

When we talk about self-motivation, we are going beyond basic motives. What we really mean is the ability to follow through on making a positive change in life — without giving up. Self-motivation requires that you believe in yourself, stay inspired, and keep going despite setbacks.

In other words, we are talking about grit.

Psychologist Angela Duckworth studied the characteristics of high achievers and discovered that passion and perseverance are the key drivers of long-term success. Grit takes you farther than the initial motive behind your goal, after the buzz of excitement wears off. Grit takes you all the way to the finish line.

So, how can we learn to harness these qualities and develop the self-motivation to succeed?

 

What drives motivation? 

Although self-motivation requires a long-term view, it’s important to look at what is motivating you to seek change.

The clearer you are on why, the easier it will be to stay focused on the work you’re doing, and to create the life you want.

Sometimes motives can hide in plain sight, hidden within the subconscious, telling us deep down inside that something needs to change.

Desires can evolve, sometimes in a flash of inspiration, and sometimes through self-discovery over time.

You’ll have an easier time staying motivated by recognising the motives behind your goals.

Becoming aware of these motives, and their source, improves self-awareness while also keeping you on track toward goals that truly matter to you.

 

How to become more motivated

Change isn’t easy for anyone. Finding self-motivation requires long-term commitment, courage, and perseverance. But that doesn’t mean it’s impossible.

It simply means you have to find ways to give yourself a boost when you need it, and avoid giving up when you hit a dip.

Here are the best ways to stay motivated, no matter how much you feel like giving up:

 

Just Start

Urgh. Don’t you just hate this advice?

Still, there’s a reason we’ve all heard it a million times: it can work wonders.

how-to-become-more-motivation

You don’t always need to reason with your emotions or rationalize why you need to do something. You can deal with those negative feelings later on, at the right time. Instead, try setting aside all of the negative emotions and simply START.

As the famous writer Mark Twain once said: “The secret of getting ahead is getting started.”

 

Break tasks down into small steps

Woah… another piece of ground-breaking, never-heard-before advice, right?

Again, there’s a reason so many people recommend that you use this tactic when trying to motivate yourself – sometimes it’s the simplest things done well that work the best.

Remember, you can’t do everything at once. That’s why the painter Vincent Van Gogh said, “Great things are done by a series of small things brought together.”

Here’s a method to help you find motivation to get things done: Write down what you need to do on a piece of paper. Then, write down every single step you need to take to make it happen. Finally, ignore everything except the step you’re working on.

Once in the flow, you may just find it easier to continue with the next task.

Related post:

Want to learn about time management? Then see our post below:

 

 

Create a positive mindset

Getting motivated is almost impossible if you’re looking at the situation from a negative viewpoint. On the other hand, positivity can be energizing and help you to motivate yourself.

So, pause and ask yourself, “what’s good about this situation?”

As the author Catherine Pulsifer said, “If we have the attitude that it’s going to be a great day it usually is.”

Related post:

Want to find out more bout how to develop a positive mindset? Then see our post below:

 

 

Create a feeling of gratitude

When you find yourself stuck in a rut, it can feel impossible to motivate yourself. So before you try to motivate yourself, take a step back and try to appreciate how you feel.

When you feel appreciation for yourself, it’s much easier to stay motivated.

One of the quickest ways to feel good about yourself is to practice gratitude – it’s almost entirely impossible to feel low and grateful at the same time.

To practice gratitude, start by writing down three things you’re grateful for. These could be anything – from your morning coffee, to your pet, or even the comfortable chair you sit on.

Ideally, you could make this part of your daily routine to find everyday motivation.

Related post:

Want to find out more about gratitude practice? Then see our post below:

 

 

Be kind to yourself

When you procrastinate or make a mistake, it’s easy to beat yourself up. In fact, if you’re like many people, you may find that you internally “speak” to yourself in a mean way.

If you notice yourself doing this, pause and try to speak to yourself kindly instead. You wouldn’t speak to someone else that way, so why do it to yourself? You deserve your own kindness.

Try to remember your true inherent value as a human being. Then, allow yourself to gently come back to the task at hand.

 

 

Be constructive

When you realise you’ve made a mistake or finally bring yourself back from a procrastination session, you have a golden opportunity to learn and improve.

Ask yourself, “Why did I make this mistake? How can I avoid making the same mistake in the future?”

If you do this and act on what you learn, you’ll transform mistakes into opportunities.

The entrepreneur Arianna Huffington said, “We need to accept that we won’t always make the right decisions, that we’ll screw up royally sometimes – understanding that failure is not the opposite of success, it’s part of success.”

 

Cut your to-do list down

To-do lists can help us organize our tasks and focus on what’s important. However, they can also overwhelm us so much that we end up procrastinating even more.

So, if you find yourself struggling to stay motivated, cut your to-do list down to a more manageable size.

Each day, choose no more than three tasks and make that your new to-do list. Then, ignore all but the first item. You may find that with time, you can take on a longer to-do list.

Related post:

Want to find out more about how slowing down and focusing on the present can help you become more productive? Then the see post below:

 

 

Set attainable goals that excite you

If you have a goal that feels too big or unattainable, it may make you feel crippled with anxiety and fear. This is a sure-fire way to prevent yourself from developing motivation.

For now, let go of goals that paralyze you. Instead, choose exciting enough goals to help you motivate yourself, but not so big that you freeze when facing them.

As the politician Theodore Roosevelt said, “Keep your eyes on the stars, and your feet on the ground.”

Related post:

Want to find out more about the importance of goal setting? Then see our post below:

 

 

Imagine your future if you don’t change

This tip can make inspiring yourself easy: Instead of focusing on the change you want, imagine the life you’ll have if you don’t stay motivated.

motivation

Ask yourself, “What will life be like in one year, five years, and ten years?”

Here’s a motivational quote from an anonymous wise person: “You can either experience the pain of discipline or the pain of regret. The choice is yours.”

 

Reflect on how far you’ve come

How often do you pause, reflect, and appreciate how far you’ve come?

If you’re like many people, you probably don’t give yourself enough credit for all the growth you’ve gone through.

Take a few minutes to close your eyes and remember your successes, however small – relive and feel into them.

Do this often to help you stay motivated.

 

Remind yourself of your “why”

Sheryl Sandberg, the COO of Facebook, said, “Motivation comes from working on things we care about.”

Take a moment to write down three reasons you want to find motivation to get things done. Do you want to improve your fitness, get an education, save money, or start a business?

Why?

Keep coming up with answers until you find ones that will help you stay motivated.

 

Eliminate distractions mercilessly

Distractions are the enemy of focus. If you want to get motivated, you have to eliminate distractions.

As the billionaire investor Warren Buffett said, “The difference between successful people and very successful people is that very successful people say ‘no’ to almost everything.”

The saying goes, “You can have anything you want. However, you can’t have everything you want.”

So, turn your phone off and leave it in a different room. Close the door. Turn the music off. Delete distracting apps.

Remind yourself that you are not punishing yourself – you’re just focusing on your goals. Then, remember what you truly want in the long-term.

Related post:

Want to find out how a brain dump exercise is great for decluttering your mind? Then the see post below:

 

 

Commit 100% to the deal you’re making

Remember, nothing comes for free.

When you want something, you have to give something in return – whether it’s time, effort, hard work, or emotional discomfort.

That’s the deal.

Take a moment to recognize and appreciate the deal you’re making. Then commit to it 100%.  Maya Angelou, the activist and poet, once said, “Nothing will work unless you do.”

 

Declutter and tidy

It’s extremely difficult to motivate yourself if you can’t see your bedroom floor and your desk looks like something has exploded on it.

Have you ever heard the expression, “tidy space, tidy mind”?

What’s your environment like? Is it tidy, neat, and clean? Or is it messy and cluttered? Work from the outside in and create an environment that helps you to stay motivated.

 

Change your inputs

You know the saying, “you are what you eat.” And we consume a lot every day – food, music, podcasts, TV, social media.

motivation

So, if you’re finding it challenging to motivate yourself, mix things up a bit. Listen to motivational podcasts, check out a must-read book, or watch some inspiring videos.

This can help you to freshen up, get energized, and find motivation to get things done.

 

Look to people in your life for motivation

Some people energise us, others we find draining.

The motivational speaker Jim Rohn said, “You are the average of the five people you spend the most time with.”

So, when possible, seek out enthusiastic, motivated people to spend time with. Let yourself get wrapped up in their positive energy, and you may start developing self-motivation, too.

 

Ask for help from friends and family

If you’re really struggling to motivate yourself, consider asking a close friend or family member for help. You could ask them to hold you accountable and check up on your progress.

By expressing your goals out loud to someone else, it can help to make them feel more real. Plus, if you know someone will check in on your progress, you may be more likely to follow through.

 

Follow inspiring people who motivate you

There are so many inspiring people out there who can help you to motivate yourself. Is there an entrepreneur, teacher, musician, or politician you find inspiring?

You can also learn how people you admire stay motivated, and then apply the lessons to your own life.

As the ancient Greek philosopher Socrates once said, “Smart people learn from everything and everyone, average people from their experiences, stupid people already have all the answers.”

 

Listen to an upbeat song

If you need to motivate yourself quickly, try this super-simple tip: listen to a song you love that’s upbeat, inspiring, and full of energy.

For bonus points, dance like a crazy person at the same time.

Then, as soon as the song finishes, don’t pause – dive straight into action. It may become one of your favourite ways to stay motivated.

 

Remember your power and potential

Look, you are powerful, and you have enormous potential.

You may not feel like it sometimes, and you may even feel like I’m silly for saying it to you, but it’s true.

The author Alice Walker said, “The most common reason people give up their power is because they think they don’t have any.”

So, please, take a moment to dig deep and try to connect with your inner power and potential – imagine what you could achieve.

Become still.

Then listen to that quiet voice in your head saying, “You can do this.”

 

 

How to become more motivated – final thought

Remember that changing your life for the better doesn’t happen overnight. When you set out to achieve a big goal, expect to progress in small steps.

When you feel a dip in self-motivation, remember all the concrete actions you can take to avoid crashing and giving up too soon. Turn to your friends, get guidance from wise people in your circle, practice self-care, and stay positive.

Celebrate your successes every step of the way because pursuing a big dream isn’t easy, but you are worth it.

What are your tips for staying motivated? I would love to hear them.

If you found this post useful, you might want to save THIS PIN below to your Pinterest Self-Development board for later!

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affirmations

Daily affirmations for success!

Imagine this: You wake up in the morning, pour yourself a cup of coffee (or tea/orange juice), and write out some success affirmations in your journal.

How do you feel? Calm? Relaxed? Ready to smash your goals!

Let’s face it, success tastes so SWEET!

I bet whenever you crush your goals, you’re on a high! It’s especially powerful when there were obstacles in the way that should have prevented you from achieving your goals, and you reached them anyway.

But before you get to that place of success, you might be feeling impatient and inadequate. It’s easy to get sucked down the drain of self-doubt if it’s taking longer than expected.

And self-doubt can have an effect on our health and life vitality in a way we don’t want.

 

 

What’s an affirmation?

A positive affirmation is a statement used to challenge a negative and unhelpful thought.

By repeating a positive affirmation, you begin to challenge your unhelpful subconscious thinking patterns and replace them with more realistic and helpful ones.

They can be used to boost your self-esteem, help you achieve your goals, or help you push through fear.

Affirmations have been incredibly useful to me. They’ve helped me, time and time again, to break out of negative thinking patterns and to build healthier ones.

In the past, I’ve used them to boost my confidence, push through fear, build boundaries in life, and to find greater joy in life.

Today though, I’m looking for some to achieve success. If you’ve been going through something similar, I hope these affirmations will remind and empower you to be your authentically incredible selves!

Choose one affirmation that speaks most to you (or write your own version!) and repeat it to yourself each morning.

 

Using Affirmations for Achievement

Affirmations are a great way to counter any soul-crushing doubt and keep your motivation high. The morning is the perfect time to use them to set yourself up for success all day.

If you use these success affirmations and feel deep emotion as you are reciting your affirmations, they help to put you into the right mindset and stay focused on your goals.

That doubt will begin to disappear and you’ll stay motivated to meet your goals and live the life of your dreams!

Practicing your motivational affirmations in the morning can help forge those neural pathways in the brain that will help lead you to making better choices, staying focused, and staying motivated all day long.

daily-affirmations-for-success

Remember, affirmations that work are positive, powerful, and present tense.

Negative words can distract you and detract from your goals. So, you’ll find none here!

Find the affirmations that resonate most with you, write them down, recite them, and view them every day.

Here are 100 affirmations for success.

Related posts:

Want more affirmations? See our post below for daily positive affirmations:

 

 

Daily affirmations for success

Remember, these are daily affirmations for success, not one-time affirmations.

Repetition is key.  Feeling that these things are out there and are already yours is key.  Life externalises from your thoughts and beliefs.

  1. I am successful.
  2. I am a magnet for success.
  3. Love, health and success are attracted to me.
  4. I have unstoppable confidence within me.
  5. Life just feels great all of the time.
  6. There is always a way if I am committed.
  7. I am so excited because all of my dreams are coming true.
  8. Great things always seem to come my way.
  9. I am a naturally happy person.
  10. I am a naturally confident person.
  11. Opportunities just seem to fall right into my lap.
  12. I am full of energy and life.
  13. I am a good person who deserves success and happiness.
  14. I love myself for who I am.
  15. Everything always works out for me.
  16. I am highly motivated and productive.
  17. It doesn’t matter what others think of me, for I know who I am.
  18. I am a centre for positivity, joy and love.
  19. I am incredibly grateful for all of my success.
  20. I use positive thinking to manifest a positive life.
  21. I choose to think positive and create a wonderful life for myself.
  22. I find it easy to succeed at everything I do.
  23. People look at me and wonder how I so naturally attract success.
  24. I think BIG.
  25. I act fearlessly.
  26. The universe always provides for me.
  27. I am so happy and grateful for my life.
  28. Things have a way of working themselves out.
  29. I have such an amazing life.
  30. I am so lucky.  Life is rigged in my favor.
  31. I love who I am and I love my life.
  32. My goals and dreams always come true.
  33. I am passionate about constantly being better and more successful.
  34. Somehow the universe just always helps me achieve my goals.
  35. My dreams are materializing before my very eyes.
  36. The wealth of the universe is circulating in my life and flowing to me in avalanches of prosperity.
  37. Money wants me.
  38. I am very motivated, driven and ambitious.
  39. I can easily pick myself up and lift my spirits when needed.
  40. I find it easy to be optimistic.
  41. I only permit positive thoughts to remain in my mind.
  42. Wealth is all around me.
  43. I am surrounded by abundance.
  44. When I go after what I want, it comes to me.
  45. My mind is a magnet for all good things.
  46. I have success in all areas of my life.
  47. I am grateful that I am so healthy, happy and successful.
  48. Success comes naturally to me.
  49. Everything I do always results in great success.
  50. I can never fail, for everything that happens contributes to me being better.
  51. The seeds of my greatness lie in my mind.
  52. I am love, health and wealth.
  53. My affirmations for success always bear fruit.
  54. Others are inspired by my success.
  55. I am incredibly successful.
  56. I am decisive, confident and take action.
  57. It is so easy to achieve my goals.
  58. The universe is friendly and helps me to achieve my dreams.
  59. Right now, I am exactly what and where I want to be.
  60. Others are attracted to me because I am always successful.
  61. I continuously enhance all areas of my life.
  62. Life just keeps getting better and better.
  63. Every day I move closer to my goals and dreams.
  64. I am resilient, persistent and dedicated.
  65. I have the will and desire to reach unlimited heights of success.
  66. I can and will achieve whatever I set my mind to.
  67. I deserve success.
  68. I give of myself and the universe showers me in rewards.
  69. Wealth and success are normal for me.
  70. I am happy, healthy and wealthy.
  71. Life is an incredibly exciting and beautiful journey.
  72. The vision within me is creating the world around me.
  73. I am full of boundless positive energy.
  74. I see happiness and success wherever I go.
  75. Everywhere I go I create joy, love and success.
  76. Success comes from my mind.
  77. My beliefs determine my reality and I am the master of my beliefs.
  78. There is nothing I cannot do.
  79. I am a force for positive change.
  80. Happiness and success are automatic for me.
  81. My positive affirmations for love and success always work.
  82. I have the power to create my life the way I want it.
  83. I can move mountains with my mind.
  84. I believe deeply that I can achieve anything.
  85. Every day I am more and more successful.
  86. Success comes effortlessly to me.
  87. My life is filled with abundance and prosperity.
  88. It is so easy for me to succeed, even in the face of criticism.
  89. I know what I want and I achieve it.
  90. I can motivate myself with the snap of my fingers.
  91. I am strong, powerful and confident.
  92. I am destined for greatness.
  93. Life is a great adventure.
  94. Today I will take steps towards realizing my dreams.
  95. Everything I could every want or need is already out there, waiting to come to me.
  96. I feel refreshed, excited and determined to excel today.
  97. I can get myself in the right state of mind easily and in an instant.
  98. My thoughts create my reality and I am the master of my thoughts.
  99. I am in charge of my life.
  100. My thoughts and ideas are the seedlings of my success.

 

 

Daily affirmations for success – Final thought

You now have an idea of everything about affirmations for success. It’s now your turn to pick the affirmation that are relevant to you and say them to yourself on a daily basis.

Affirmations are not something that you simply say once off and expect to see massive improvements.

The secret is repetition (do it regularly) and feel each word as you say them, experience what you’re saying.

Wait and see how affirmations will change and improve your life for the better.

Which of these affirmations for self-esteem resonates the most with you today?

Comment below, feel free to ask me questions. I am more than happy to answer anytime.

Share these affirmations and you may just transform somebody’s life!

If you found this post useful, you might want to save THIS PIN below to your Pinterest Self-Care board for later!

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affirmations

Daily affirmations for self esteem

Today I will talking through daily affirmations for self-esteem and how they can have a positive impact on your mindset.

Self-esteem is how much you appreciated yourself. How much value you put in yourself? In other words, self-esteem is feeling good about yourself.

Using positive self-esteem affirmations can aid you in increasing your positive view of yourself.

Sometimes we are going through hard situations in our lives and need a little booster to feel better and affirmations could be what makes the difference in our day.

Affirmations for self-esteem can help you feel better and help you start developing more self-love.

Practicing affirmations could be an easy and quick way of raising your energy and your spirits in the mornings, or can used throughout the day if you need a pick me up mentally.

Affirmations are definitely a good to start your day!

I start my day with morning affirmations and have created a routine. Affirmations are short phrases you can use every day.

Just repeat them and believe in them as you are saying them.

 

 

What’s an affirmation?

A positive affirmation is a statement used to challenge a negative and unhelpful thought.

By repeating a positive affirmation, you begin to challenge your unhelpful subconscious thinking patterns and replace them with more realistic and helpful ones.

They can be used to boost your self-esteem, help you achieve your goals, or help you push through fear.

Affirmations have been incredibly useful to me. They’ve helped me, time and time again, to break out of negative thinking patterns and to build healthier ones.

In the past, I’ve used them to boost my confidence, push through fear, build boundaries in life, and to find greater joy in life.

Today though, I’m looking for some to boost my self-esteem. If you’ve been going through something similar, I hope these affirmations will remind and empower you to be your authentically incredible selves!

Choose one affirmation that speaks most to you (or write your own version!) and repeat it to yourself each morning.

Let’s boost your self-esteem!

 

How to practice affirmations for self-esteem?

These are lots of ways to use affirmations and people use them differently. Some people speak them into a mirror on a morning, others run them through their minds when negative thoughts begin to plague them.

I have a different method of doing my daily affirmations that may work for you if you like to journal. Every day, I choose one affirmation that resonates with me and write it in my journal.

I find that repeating the affirmation throughout the day to myself gradually helps change my thought process over time.

daily-affirmations-for-self-esteem

Affirmations are not a quick fix for mental health problems. Like any thought changing behaviour, they take time, patience and a lot of practice.

Our negative self-talk builds up over time and it can take some time to alter these thought patterns. I promise that you are more special than you believe.

You can get started with this list of 100 affirmations for self-esteem below. I hope they help to inspire and motivate you towards a healthier mindset.

Related post:

Want more affirmations? See our post below for daily positive affirmations:

 

 

Daily affirmations for self esteem

  1. I love my body and all it does for me
  2. I am enough
  3. I am worthy of love
  4. I respect my own boundaries
  5. Today, I choose me
  6. I love the woman/man that I am
  7. I am loved
  8. I am deserving of love
  9. I am kind to myself
  10. Love flows from within me
  11. I am beautiful, inside and out
  12. I embrace my unique individuality
  13. I deserve happiness
  14. I let go of negative self-talk
  15. I am whole
  16. Everything I need is within me
  17. I am in control of my happiness
  18. I am capable of reaching my goals
  19. I accept myself unconditionally
  20. I do not let my fears hold me back
  21. I am grateful for all that I have
  22. I make time to care for myself
  23. I love and accept all of me
  24. Loving myself comes easily and naturally
  25. I am strong and resilient
  26. I am successful
  27. My capacity for love is infinite
  28. I let go of those who do not have my best interests at heart
  29. I let go of my past and live in the present
  30. I am growing each and every day
  31. I forgive myself and learn from my mistakes
  32. I am a work of art
  33. I am valued
  34. I allow myself to feel deeply
  35. I am open to receive love
  36. I love the body I was born with
  37. I can achieve anything I set my mind to
  38. I overcome challenges with grace and ease
  39. I have a warm and caring heart
  40. I am exactly who I need to be in this moment
  41. I send love to my fears and doubts
  42. I deflect negativity
  43. I believe in myself
  44. I can say no when something does not serve me
  45. I let go of that which no longer serves me
  46. I accept compliments easily
  47. I release any need for suffering
  48. I have a lot to offer the world
  49. I love every part of what makes me who I am
  50. I am blanketed in the Universes’ loving energy
  51. My life is filled with love and joy
  52. I have always and will always try my best
  53. I have achieved great things
  54. I respect myself
  55. My life is a place of balance and harmony
  56. I have the power to change my world
  57. I choose to stop apologizing for being me
  58. I am not my mistakes or my flaws
  59. Others accept and love me for who I am
  60. I prioritize myself and my needs
  61. I radiate confidence
  62. My mind is filled with loving thoughts
  63. I attract positive and loving people into my life
  64. The more I practice loving myself, the more lovable I become
  65. I let love in
  66. I let my love for myself increase each day
  67. Love flows freely from inside of me
  68. I practice self-compassion when I do not succeed
  69. I honour my own life path
  70. I honour and respect my limitations
  71. I have so much to love about myself
  72. My life is a reflection of the love inside me
  73. The only approval I need is my own
  74. I radiate love
  75. I love my own company
  76. I do not need anyone to feel worthy
  77. I attract love and light
  78. I release the need to judge myself negatively
  79. Today I start loving myself more
  80. I am capable of loving fully and completely
  81. I treat my body with love and care
  82. I am powerful and confident
  83. I trust in my ability to make it through difficult times
  84. I trust my intuition
  85. My life is full of endless opportunities for success and happiness
  86. My inner world creates my outer world
  87. I reward myself for my hard work and dedication
  88. I am balanced
  89. The universe supports me, always
  90. I have a loving relationship with my body
  91. I can choose self-love whenever I desire
  92. Loving myself means I am able to love others more
  93. I have a positive and healing effect on others
  94. I have so much to celebrate in life
  95. I am proud of myself
  96. I choose to view my life positively
  97. My body is my best friend
  98. I choose to nourish my health
  99. I am the healer of my own life
  100. I am love

 

 

Daily affirmations for self-esteem – final thought

You now have an idea of everything about positive affirmations. It’s now your turn to pick the affirmation that are relevant to you and say them to yourself on a daily basis.

Affirmations are not something that you simply say once off and expect to see massive improvements.

The secret is repetition (do it regularly) and feel each word as you say them, experience what you’re saying.

Wait and see how affirmations will change and improve your life for the better.

Which of these affirmations for self-esteem resonates the most with you today?

Comment below, feel free to ask me questions. I am more than happy to answer anytime.

If you found this post useful, you might want to save THIS PIN below to your Pinterest Self-Care board for later!

affirmations

 



list-of-positive-affirmations

List of Daily Positive Affirmations

Today I will be sharing with you a list of daily positive affirmations.

Ok, so first off, what are affirmations? Affirmations are short, quick phrases that have a positive impact on your mind and body. They are statements that you repeat to yourself. They are usually meant to target a specific aspect of your life that may need some lifting up.

Affirmations are part and parcel of positive thinking and empowerment and will enable you to think more positively.

If done right, self-affirmation can be an effective tool for quickly becoming the person you need to be in order to achieve everything you want in your life.

Depression and anxiety alter how we view ourselves and the world. You’ve heard of the phrase rose-tinted glasses, right? Well, depression causes the opposite and encourages a negative mindset.

For example, if you’re watching the news, your mind will focus on the negative media and completely overlook any positive news. Negativity becomes your comfort blanket, your reassurance however, it’s not healthy.

Overtime, affirmations will help you change the negative thought patterns that your mind naturally turns to. This will build a positive mindset and change your outlook on the world and ultimately, yourself.

 

 

How to use affirmations?

These are lots of ways to use affirmations and people use them differently. Some people speak them into a mirror on a morning, others run them through their minds when negative thoughts begin to plague them.

I have a different method of doing my daily affirmations that may work for you if you like to journal. Every day, I choose one affirmation that resonates with me and write it in my journal.

I find that repeating the affirmation throughout the day to myself gradually helps change my thought process over time.

list-of-positive-affirmations

Affirmations are not a quick fix for mental health problems. Like any thought changing behaviour, they take time, patience and a lot of practice.

Our negative self-talk builds up over time and it can take some time to alter these thought patterns. I promise that you are more special than you believe.

You can get started with this list of 115 affirmations below. I hope they help to inspire and motivate you towards a positive mindset.

Related post:

Want more affirmations? See our post below for daily affirmations for self-esteem:

 

 

List of daily positive affirmations

  1. I love being me
  2. I get better every day
  3. I am unique
  4. I am special
  5. I am whole
  6. I am awesome
  7. I make a positive difference in the world
  8. I believe in myself
  9. I do my best every day
  10. I am smart
  11. I am always willing to learn
  12. I am fun
  13. I trust myself
  14. I can do it
  15. I can do anything I put my mind to
  16. I can be anything I want to be
  17. I am loved
  18. I am worthy of love
  19. I am blessed
  20. I am limitless
  21. I focus on positivity
  22. I am thankful
  23. I am safe
  24. I am helpful
  25. I am truthful
  26. I am forgiving
  27. I am kind
  28. I am peaceful
  29. I am thankful
  30. I am talented
  31. I am confident
  32. I am strong
  33. I get stronger everyday
  34. I am brave
  35. I am disciplined
  36. I am respectful
  37. I am responsible
  38. I am polite
  39. I am beautiful
  40. I will face my fears
  41. I will overcome my fears
  42. I am persistent
  43. I am determined
  44. I am patient
  45. I am enough
  46. I am capable
  47. I am a leader
  48. I am a good influence on others
  49. I spread joy
  50. I am generous
  51. I am optimistic
  52. I am supportive
  53. I am compassionate
  54. I am a good listener
  55. I am a good sport
  56. I am happy for other’s success
  57. I love to share with others
  58. I give freely
  59. I am proud of myself
  60. I am capable of great things
  61. I am important
  62. I trust my intuition
  63. I choose to start today with a smile
  64. I choose to have a happy day
  65. I reach for the stars
  66. I can do hard things
  67. I am going to train my brain to do it
  68. I am open to new experiences and new things
  69. I love to learn new things
  70. I embrace and accept change. Change is good and helps me to grow
  71. I like to challenge myself
  72. I find ways and love to overcome challenges
  73. I like to work hard
  74. I don’t give up
  75. I can get through anything
  76. I am creative
  77. I have great ideas
  78. I reach for the stars
  79. I deserve to be happy
  80. I have happy thoughts
  81. It’s okay to make mistakes.
  82. I learn from my mistakes. Mistakes are a chance to grow
  83. I forgive myself for my mistakes
  84. I stand for my beliefs
  85. My opinion is important
  86. I have the power to make my dreams come true
  87. I believe in my dreams
  88. I choose my attitude
  89. I choose my reaction
  90. I am in charge of my emotions
  91. I am in charge of my decisions
  92. I am responsible for my decisions
  93. I am responsible for my actions
  94. I can handle any obstacle
  95. I am a problem solver
  96. Problems help me learn and grow
  97. When I need help, I will ask for it
  98. Having quiet, alone time is good for me
  99. I am gentle with myself
  100. I am gentle with others
  101. I can live in the moment
  102. I will make sure it’s my best work
  103. My best is enough
  104. I’ve got this
  105. I get stronger, it doesn’t get easier.
  106. Struggling makes me stronger
  107. When I struggle, I always learn something new
  108. I keep my body healthy
  109. I enjoy healthy food
  110. I love to exercise
  111. I create my own path
  112. I enjoy spending time with myself
  113. I see the beauty in every situation and everything
  114. I will be successful
  115. I can do it and I will do it

 

 

List of daily positive affirmations – final thought

You now have an idea of everything about positive affirmations. It’s now your turn to pick the affirmation that are relevant to you and say them to yourself on a daily basis.

Positive affirmations are not something that you simply say once off and expect to see massive improvements.

The secret is repetition (do it regularly) and feel each word as you say them, experience what you’re saying.

Wait and see how affirmations will change and improve your life for the better.

Be happy and enjoy creating positive affirmations!

If you found this post useful, you might want to save THIS PIN below to your Pinterest Self-Care board for later!

list-of-positive-affirmations



Gratitude-Journaling-Prompts

Gratitude Journaling Prompts – 50 Prompts!

Journaling is quickly becoming more popular, with hordes of people starting their day by opening the pages of their notebook and writing.

Writing has long been recommended by counsellors and psychologists as a way to work through our emotions, and many find that it’s a great way to reduce stress, improve decision making, and get to know themselves better.

I personally find that getting my feelings and worries out on the page stops me from going over them so much in my mind.

Free writing can sometimes feel daunting though, so one of my favourite ways to journal is to use prompts.

These are questions that can be used to gain a better understanding of ourselves and take note of things that might need addressing.

Gratitude has become a positive psychology intervention that is used in several settings. Research in this field has found that the practice of being thankful in life is strongly associated with well-being and happiness.

Gratitude facilitates meaning- finding in our ordinary life events which is fuel for psychological resilience.

The practice of gratitude has been found to increase positive emotions, altruistic behaviour, and reduce physical complaints, stress, depression, and worry.

Indeed research has found that gratitude is linked to all levels of well-being and has become a popular intervention that fosters positive functioning and psychological strengths.

 

 

Why is gratitude so hard to practice?

Let’s face it, it’s easier to focus on what we don’t have, our imperfections, and our problems than it is to be grateful for what we have.

Between the violence, natural disasters, and divisive political climate, it’s been a rough year for many of us.

We’re inundated with negatives nearly 24/7 from the news, social media, and even in-person conversations.

So, we have to work extra hard to find the good in ourselves and the world around us.

 

How to journal

If you are new to the journal writing process, don’t panic.

It’s pretty simple. All you need is a journal (or notepad) and a pen.

Gratitude-Journaling-Prompts

So now you have your amazing journal, find a quiet space, grab a cup of coffee (…or wine) and take some time to yourself.

I love using journal prompts because sometimes when I sit down to write I just stare at the blank page not knowing what to write about.

Only when I actually dig deeper and ask myself some tough questions do I discover how many thoughts, feelings and views I have!

 

Why you should use gratitude prompts

You might look down at your gratitude journal to see that you were thankful for coffee five days in a row.

Now, you may be grateful for that brown liquid gold, but you need to take the time to think more deeply and appreciate more deeply.

That’s why these gratitude journal prompts are so helpful. Answer a question every day and you’ll focus on a different aspect of your life regularly.

Some blessings you may have never considered before.

Often, we need a little nudge to do things well. In this case, use that gentle push to greatly improve your thoughts and your life.

Related post:

Want to learn more about a gratitude practice and the benefits it can have? Then see our post below:

 

 

What to do if you don’t know what to write about?

If you’re struggling to find something to thankful for, start small. There are always things to be grateful for, even on our darkest days, but we have to look harder for them.

Like digging for buried treasure, it takes effort, but the reward is great.

Try to identify one good thing – a supportive person, a comfy sweater, hot water, or even that you’re able to read this article.

Try to stay open-minded. Your first response might still be to minimize the positives and focus on the negatives, but by practicing gratitude we can actually train ourselves to spot the positives.

Gratitude-Journaling-Prompts

This means that with practice, it will become easier to identify things you’re grateful for and you’ll develop an open and joyful heart, as well as a greater appreciation for yourself and the world around you.

Gratitude doesn’t make our problems disappear, but it helps them feel more manageable.

But, if you just simply can’t think of anything, I’ve got your back.

Check out these gratitude journal prompts that will help you achieve clarity and help your mental health.

 

Gratitude journaling prompts

So, what do you write on your journal?

  • If you’re not sure what put down or are out of ideas for the moment, here’s a huge list of journal prompts you can try.
  • See which ones apply most to your life and start with those. From there, you can slowly go through the list and complete them all.
  • Name a person you are thankful for that shaped who you are today.
  • What is something from each of your senses you are grateful for today? (Sight, smell, taste, touch, sound)
  • What challenge did you overcome that you now see the benefit in?
  • What book are you grateful for and why? What are the teachings?
  • What are you grateful for about your town? Your time period? Your country?
  • What are you most grateful for in your morning or night routine?
  • Name three everyday objects that you are grateful for.
  • What music are you most grateful for?
  • Name three unique things you are grateful for so far this year.
  • Name three people you are grateful for outside of your immediate family. Why?
  • What brings you gratitude with the passing of time? Something you notice more than you used to.
  • What do you love most about each season of the year?
  • What discovery have you made in the last year that you are thankful for?
  • What food did you eat today? Take a moment to share gratitude for the food and water that sustains you and imagine where it came from.
  • Do you have shelter? A warm place to sleep? Food on your table? Spend a few minutes being grateful for the necessities in life.
  • What have you learned this year that has benefited you?
  • What person are you most grateful for and why?
  • What is something hard or mundane that you do, and you’re grateful it makes you stronger?
  • What is something in your home that brings you great joy?
  • What positive memory happened in the last week that you are thankful for?
  • What did you do today that made you happy?
  • What aspect of nature did you appreciate in the last week?
  • Who is a friend you’re grateful for and why?
  • List three people that have made your life better. (Bonus: thank them today!)
  • Write one moment or memory in your life that you will cherish forever.
  • What do you love most about life?
  • What was a wonderful thing that happened today?
  • What is something you take for granted?
  • What do you love about yourself?
  • What tradition are you grateful for?
  • Tell of a place that you cherish.
  • What is your favourite time of day and why do you love it?
  • Tell of a way someone helped you recently.
  • What is something amazing that happened to you in the last week, month, or year?
  • Name one thing you are grateful for regarding each person in your family.
  • What is your favourite gratitude quote? What does it make you think of?
  • Name one luxury you enjoy on a daily or weekly basis.
  • What do you love about your job?
  • What is your favourite place in your home? Why?
  • Describe your favourite vacation/holiday.
  • Describe the last time you helped someone. How did it feel?
  • What’s a guilty pleasure you are thankful for?
  • Name an accomplishment you are proud of.
  • Write down the best gift you’ve ever received.
  • Describe something beautiful that is outside of your window.
  • What do you love most about your family?
  • What do you love most about your friends?
  • What activities in your day are your thankful for?
  • Name one thing that made you smile or laugh today.
  • What is something beautiful you saw today?

 

 

Conclusion

Gratitude is a very powerful tool in helping you become a more positive person.

By writing them down on a journal, you’re able to keep track of all the good things that have happened in your life.

This makes is doubly powerful allowing you to go back and remember specific situations.

In case you’re not sure what to write about or are out of ideas, the list above contains tons of journal prompts to help you.

What do you write in your journal, I would love to hear your ideas?

If you found this post useful, you might want to save THIS PIN below to your Pinterest Self-Care board for later!

Gratitude-Journaling-Prompts



ways-to-practice-gratitude

Ways to Practice Gratitude – Simple Guide!

The benefits of having a daily gratitude practice are nearly endless. This is a simple practice but the challenge is taking the time to integrate it into your daily life.

It can take 21 days to form a habit and then it will become more second nature. Committing to taking time each day to notice and reflect on the things that have gone well during the day, that you are thankful for increases your health and well-being.

The practice of gratitude has been studied in the field of positive psychology the study of what makes life worth living.

Gratitude has become a positive psychology intervention that is used in several settings. Research in this field has found that the practice of being thankful in life is strongly associated with well-being and happiness.

Gratitude facilitates “meaning- finding” in our ordinary life events which is fuel for psychological resilience.

The practice of gratitude has been found to increase positive emotions, altruistic behaviour, and reduce physical complaints, stress, depression, and worry.

Indeed research has found that gratitude is linked to all levels of well-being and has become a popular intervention that fosters positive functioning and psychological strengths.

 

 

Ways to practice gratitude

Taking time to appreciate the good things in the world can easily be built into your daily life. Here are some simple steps to help you cultivate a daily gratitude practice:

 

1. Commit

We always seem to resist what is good for us. You may not always feel motivated to complete this practice but do it anyway. Don’t let excuses get in your way. It will still have benefits even if you have to force yourself some days. Commit to doing this daily and it will soon become a habit like brushing your teeth.

 

2. Begin

It may be helpful to pick a time each day that you will complete your gratitude practice. It may be first thing in the morning, during your lunch break, or in the evening.

Once you have a schedule made for yourself take out a journal either in paper format or you can use your computer and begin.

You can start with, “I am grateful for…”

ways-to-practice-gratitude

This can be difficult in the beginning to connect to the things you are grateful especially if your life is not what you would like it to look like.

There are always things in our life that are going well. It may be just that you are breathing, that you showered, maybe a smile on a stranger’s face, etc.

Try to find new things each day you can be grateful for rather than just repeating the same things each day.

Tap into your creativity. Again, this may feel odd when you first start. You have just planted a seed and with nurturing this practice it will blossom.

 

3. Feel it

Allow yourself to feel grateful not just in your mind but in your body. Feel the warmth of appreciation, love, and connection.

Allow it to seep into your pores as you embody it. Place a hand on your heart as you feel your body being lifted as it radiates through you.

You may not always be able to feel gratitude in an embodied way but when you do savour it. Allow it to fill your heart and use its energy as fuel in your life.

Related posts:

Want to find out how practicing Mindfulness helped me with my negative thoughts? Then see below:

 

 

4. Continue even after you start to see results

Too often people take a break from the practice once they start to see results. When one does this the results also begin to diminish.

Commit to making this a lifelong practice. You may miss a day here and there as you are only human but just continue to come back consciously noticing and reflecting on what is going well in your life and what you are thankful for.

 

Be creative with your practice

Finding new and creative ways to integrate gratitude into your everyday life can keep things fun. The field of positive psychology has outlined many different gratitude practices that you can find here.

It is important that you make this practice your own and so it has personal meaning for you.

We should not do things because we believe we should when it does not resonate with this. There are indeed several things you can do to improve your health and happiness, but it is up to you to put your signature on it, make it meaningful to you and you will reap even more rewards.

Related post:

Need help with what to write in your journal? Then see these 50 gratitude journal prompts that we have put together:

 

 

Incorporate gratitude into your mediation

Gratitude meditation is simply the practice of reflecting on the things in our lives we’re grateful for. It’s about experiencing that feeling of appreciation, whether for a loving family member or friend, a beautiful sunny day, or the pleasure of a good cup of coffee.

It can be for things large or small- perhaps a successful recovery from an injury or illness, or a tough life lesson you weathered, where you came out the other side stronger and more confident.

ways-to-practice-gratitude

It’s easy to get caught up in current events and the negativity of the news cycle, but in fact those things often have little to do with who we are and how we experience the world on a day-to-day basis. A grateful meditation is not about becoming desensitised to suffering or social injustice, it’s a way of bringing us back to a place of personal reflection.

Related post:

See our post below for the benefits a meditation practice can have on when implemented into your daily routine:

Top tip:

The below channels on YouTube are great for guided meditations;

If you want to learn about meditation, the follow channel is excellent:

If you’re interested in learning more in-depth about meditation, then the below books are excellent:

 

 

Share your gratitude practice

Our relationships can be the source of our greatest happiness. Incorporating people into your practice can help boost your experience.

You can partner with someone which will help keep you accountable and motivate you on the days you may struggle with the practice.

It may also help to see what other people have written as part of their practice making it easier to also notice those things in your life.

Sharing the things, we are grateful for with our family and friends can have several additional benefits. This can be a practice that is also built into family routines such as before dinner or at breakfast.

Another way to boost the influence of gratitude is a gratitude letter. This involves writing a letter to someone who had a positive impact on your life that you have never thanked properly.

You can send this letter to them or visit them and read it to them. Too often we fail to thank the people who have added value to our lives.

Taking the time to formally express this to them expands the reaches of your gratitude practice. Bringing more care and love into this world is a very powerful thing, do not think this is trivial, it is grand.

 

Benefits of a gratitude practice

There are so many different benefits you can accumulate from this practice. It has been proven to have a positive impact on your psychological and physical health.

People report fewer pains and aches and report greater health with more exercise and doctor check-ups than those who do not practice. It also has been shown to improve your quality of sleep.

It can help you improve your self-esteem and helps you make better friendships. Research shows that thanking an acquittance makes them more likely to seek a lasting relationship with you.

It also enhances your empathy and reduces aggression. Gratitude lessens your likelihood of holding grudges again others but instead offers more room for forgiveness and understanding.

Grateful people also increase their mental strength which can help boost their resiliency and ability to bounce back after highly distressing situations.

 

 

Ways to practice gratitude – Final thought

Let’s be real for a second. It’s impossible to be grateful all the time. Sometimes we experience seasons in our life when gratitude is a struggle.

People who practice gratitude will still experience sadness or other negative emotions. This is all normal and you should never feel guilty for not being grateful all the time.

Let’s start today’s gratitude practice, what are YOU grateful for today?

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mindfulness-practice-guide

Mindfulness Practice Guide

Today I will be talking you through our Mindfulness Practice Guide.

Have you ever drove somewhere and realised you don’t remember the drive? Or eaten something and it’s gone before you’ve really tasted it?

Have you ever blown up on someone and wondered where it came from? We tend to rush through life, living in the past or worrying about the future, instead of living in the moment and enjoying life.

I think that life is about the here and now. If we dwell on the past, we are missing out on what could be today.

If we spend all of our time worrying about or planning the future, we actually never get there. The future we want for ourselves will never happen unless we are taking steps towards it right now, today.

This is where mindfulness comes in. I’ve talked a little bit about mindfulness in some of my other posts, but I wanted to put mindfulness in the spotlight for once, because it can bring so much goodness to your life.

 

 

What is Mindfulness?

To keep it simple, being mindful means remaining present. Despite the hectic nature of our modern-day world, practicing mindfulness encourages self-awareness, acceptance, and taking in the moment. It allows you to truly focus on what you’re doing right now.

Mindfulness stems from ancient Buddhist meditation teachings, but Jon Kabat-Zinn adapted the concept in 1979. Over the last few years, mindfulness has gained a lot of popularity. This may be due to more mainstream coverage, publications like Mindful, and the power of social media!

After doing some research, I also found that mindfulness is often used in therapy. This is because it’s thought to help with anxiety and stress!

 

Why is Mindfulness important?

On autopilot we are so busy doing that we forget to be aware and really live our lives to the full. We leave ourselves open to depression, anxiety and stress.

When we practice mindful living, we wake up from this dreamlike state and fully participate in life.

Now let’s go into the Mindfulness practice guide.

 

Mindfulness practice guide

How to practice Mindfulness daily

Before anything, remember to always be kind to yourself. It’s perfectly okay (and normal) if your mind starts to wander. Don’t let that discourage you!

Keep it simple. For example, you might be cleaning your room after a long day. Maybe work was stressful and it left you feeling burned out.

Take in the moment around you, fully. What do you hear? What do you see and smell? Notice the breeze coming from your slightly cracked opened window. What does the cool air feel like on your skin? Take a few deep breathes, in and out, and relax your muscles. Keep doing this for a few moments until your mind begins to slow down.

Related posts:

Want to find out how practicing Mindfulness helped me with my negative thoughts? Mindfulness and meditation go hand in hand – See below:

 

 

Mindful breathing

It is said that if you want to save yourself thousands in psychologist fees, simply learn how to breathe mindfully.

The breath is a good place to start, because we are breathing all the time, although usually unconsciously.

By tuning in we can unify our mind and body and become tied to the present moment.

By taking five deep breaths You can instantly feel tension and stress floating away.

Feel the breath coming into your body through the tips of your nostrils and then leaving your body again. Try envisioning your breath as a circle.

Visualise the inhales filling up half the circle then flowing directly into the exhales. It is a continuous motion. Whenever you notice your mind has wandered, bring it back to the breath.

If you want to take it one step further, on your inhales envision white healing light entering your body and, on your exhale, envision anxiety and tension leaving your body. Leave reminders for yourself throughout the day to breath

 

Focus on the present moment without judgement

Don’t dwell on your past mistakes and worry too much about the future. Stop being obsessed about a problem or a solution.

You need to learn to fully accept yourself in the moment. It’s not about avoiding a situation. It’s more about being present without being too attached to the outcome.

There is no right or wrong either, so try not to judge yourself.

mindfulness-practice-guide

Our minds can run away with themselves. Reacting to these thoughts can cause anxiety and stress. We can feel guilty or ashamed of our thoughts. But what if we just allowed those thoughts to pass gently? Without judging them as they arise?

Take a few minutes to focus on your thoughts. Notice them coming and going without judging and labelling. If you do judge or react to any thoughts, acknowledge that, and then gently let the thought pass.

Being mindful in this way helps you to develop an awareness and understanding of how your thoughts affect you, and how you can better control your thoughts every day.

Top tip:

Some great channels that I use for mindfulness videos, are the following:

 

 

Awareness of your bodily sensations

So often we live in our heads and we completely forget about our body, unless of course, we are in distress.

And here’s the problem:

We think that our mind is completely separate from our physical body.

But it’s not.

To become aware of your body, send your breath to different parts and acknowledge those body parts.

  • Notice the tingling in your fingers
  • Release the stress in your stomach
  • Become aware of the top of your head and the tension in your neck

Becoming aware of your body will bring you into the present moment. It will fine-tune your senses and quiet the mind.

 

 

Spend time in nature, even if it’s just your garden

The sounds and sights of a bustling city are fun, but overstimulating. Sometimes, it’s nice to get away and enjoy a quieter atmosphere. Nothing is quite as relaxing as being in nature. Plus, it’s a great way to take in the present moment.

Even if you live in the heart of a city, find a calming spot nearby. It can be a beach, the park, or even your garden.

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Allow yourself to drop events from the day for just a moment. Watch the ocean waves crash against the sand. Sit underneath a tree in an open field. It’s just you and the calmness of a simplistic moment like this one.

I regularly take my dog for a walk over the local lake.  When I’m there, I take deep breaths, taking in the fresh air. I listen to the sounds, watch the birds, and I enjoy the smells. Depending on what weather it is, the lake always smells differently.

If you don’t have the luxury of local lake, try take a walking break during the day and go to a park or the woods/forest. Notice everything around you and enjoy. You’ll return to everyday life recharged and with a fresh mind.

 

Take a mindful shower

Being mindful doesn’t require much effort. You can be mindful with every little task. Try to take a mindful shower. Feel the water touching your skin and notice the temperature of the water.

Focus on smell of the soap, it will give a calming effect. Listen as the water hits your skin and falls on the floor. Touch your skin and notice what this is like for you.

Pay attention to your feelings. Do fresh? Be aware of your thoughts and feelings as you do this. This will also enhance the need to care for yourself, which is a very good practice for your personal wellbeing.

 

The five senses exercise

This one is pretty self-explanatory. You notice something that you are experiencing with each of the five senses.

  • 5 things you can see. Try to choose things that you don’t normally notice.
  • 4 things you can feel. What textures, surfaces and sensations can you feel?
  • 3 things you can hear. Notice what you can hear in the background. Try to separate the sounds.
  • 2 things you can smell. Take notice of pleasant or unpleasant odours.
  • 1 thing you can taste.

 

Eat mindfully

Mindfulness doesn’t just apply to emotions and thoughts, but to what you physically do too.

If you scoff down a load of food and find yourself reaching back into the fridge shortly afterwards, chances are you were distracted while eating and weren’t fully paying attention to the tastes and feeling of being full.

You were distracted by the fact that you ate. Focus your attention on the food in front of you.

 

Meditate, even if you’re too busy

Pick a regular time to meditate every day, such as on the commute to work on at the end of your lunch break.

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Meditating is as simple as a breath in and out. You can meditate in the car, on the bus, on a lunch break or any time that you have a few minutes to disconnect from the stress of life.

Download some podcasts or apps about meditation and they will guide you on what to do. If you can spend hours scrolling on social media every day, you can spare 10 minutes to check in with your thoughts.

Related post:

Want to know more about how meditation can have massive benefits to your mental health when implemented into your daily routine? Then see our post below:

Top tip:

The below channels on YouTube are great for guided meditations;

If you want to learn about meditation, the follow channel is excellent:

If you’re interested in learning more in-depth about meditation, then the below books are excellent:

 

 

Fully listen to the person in front of you

Do you find yourself listening to a friend or co-worker talking and you just nod and say yeah really? no way throughout the conversation?

Are you actually listening to what they’re telling you? If someone is giving you their time you should take it as a huge compliment.

They could be giving it to anyone else but they’re choosing to spend this moment solely with you, so show them thanks by being fully engaged with what they’re saying.

Ask questions and delve deeper into the conversation and don’t glance at your phone or let your thoughts wander to something you deem more important.

 

Slow down when you need to

It’s okay to do nothing and just be, especially when you need to heal from a bad experience. It’s ok to take a break from your busy schedule and do the things that you love.

Everyone needs some downtime to recharge and you don’t have to feel guilty for being ‘selfish’ once in a while.

Self-love is necessary.

Related post:

Want to find out more about how slowing down and focusing on the present can help you be more confident? Then the see post below:

 

 

Empty your mind

Can you count the number of thoughts you have right now? I’m sure I can’t because there are always new thoughts popping in my mind while losing track of others.

It feels like a crowded highway inside the mind. Trying to let all the thoughts fade away and clear the path in front of you can feel liberating. It gives you time to connect with yourself.

For a mindful minute try to observe your thoughts and imagine blowing them away like bubbles.

Related post:

Want to find out how a brain dump exercise is great for decluttering your mind? Then the see post below:

 

 

Trust and acceptance

one of the most painful, kind of slap-in-the-face truths you can learn in life, is that things you never thought could happen to you, happen.

Another thing you learn along the way is that you’re much stronger than you give yourself credit for.

At one point or another, you might face situations or events that seem cruel, unreal and unfair.

Things that are hard to accept and move on from. That’s when you have to trust yourself and take responsibility for your own feelings and actions.

 

 

Mindfulness practice guide

I can’t tell you that your life will change instantly but I can tell you how my life has changed.

Since I began practicing Mindfulness, I have become so much more aware. I’m aware of other people’s feelings, I notice the beauty in life and because of this I can appreciate this life a lot more.

I don’t let the little things get to me so much, I can take a breath and realise that I don’t need to react to this situation.

In reality my life hasn’t changed, the things that used to stress me out are still there for the main part. It’s how I choose to respond to these stressors that is different. The change is within me, not life that happens around me.

That’s the beauty of Mindfulness you don’t need to take on the world, just yourself.

I would recommend to anyone to give Mindfulness a try. If you have already began the practice, how is it going for you?  Do you have any other Mindfulness activities you would like to share? I look forward to hearing them.

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