Tag: self-development

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.

mindfulness-practice-guide

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.

mindfulness-practice-guide

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.

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

mindfulness-practice-guide



overcoming-negative-thoughts

Overcoming Negative Thoughts – Simple Guide!

Today I will be discussing overcoming negative thoughts.

When you’re having negative thoughts, you know that getting your mind off of it is easier said than done.

In fact, research shows that when people are instructed not to think about a specific topic, it makes it even harder to get that topic out of their minds. But rehashing negative thoughts over and over in your head, also known as rumination, can be unpleasant and counterproductive—and in some cases, it can even lead to chronic depression.

Luckily, there are a few techniques that can help you stop negative thinking and refocus your mind on something positive, the best though, is to distract yourself with something else, something that requires focus and best of all, is productive and helps you improve your life.

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. 

 

 

Overcoming Negative Thoughts

So here are some tips and tricks to get started. They worked wonders for me.  By following these guidelines, I have gone from being a pessimist and perfectionist, to having a strong and healthy mind where I have the self-belief and confidence to try new things (like this blog), to just go for it.

And my positive mindset means that when I do have negative thoughts (because I am just human, I can’t switch them off completely), I can redirect my thoughts without allowing them to infiltrate my emotions and ruin my good mood for the day.

 

Surround yourself with positive people

People who we spend most of our time with often determine our thought process. If a colleague of yours has a habit of judging people from their dressing sense, you are bound to feel conscious about your own dressing sense when you are around them.

Similarly, when you are with someone who doesn’t have a habit of fault-finding and always manages to appreciate little things in people, you will feel good about how they make you see things in a positive light.

Energy, negative or positive, spreads fast and you don’t want to be wasting your time sitting amongst those who aren’t helping you in beating negativity.

Related post:

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

 

 

Recognise negative thoughts and silence them

If you want to maximize your positivity, I recommend that you start to learn to silence any negative thoughts.

You need to stop them telling you that you can’t do it, that you don’t have what it takes.

Paying attention to discouraging thoughts that don’t believe in you automatically decreases your self-confidence and prevents you from acting.

Negative self-talk, it happens to all of us and it’s hard to control.

overcoming-negative-thoughts

Those negative thoughts come to our mind, most of the time without us even knowing why. But that’s’ okay, don’t beat yourself up for that.

However, it’s really important that you learn how to recognize negative self-talk as soon as it occurs, in order to lessen its power.

When you’re able to identify negative thoughts, it’s then much easier not to listen to them and to replace them with neutral thoughts – or even better – with positive thoughts if you can.

When you’re able to recognise negative self-talk, you can finally ignore your inner critic!

So that’s why being self-aware of your own thoughts is so important!

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:

 

 

Learn from the past

It’s never fun when we make mistakes or fail. It doesn’t feel good, and we feel bad for a while. Still, it’s no use going back to it several times after the fact.

Let’s say you made a mistake at work and your boss scolds you. It sucks at the moment. But then it’s done and you go home. When we ruminate, we go back to the moment when we messed up and we get scolded, and relive the moment repeatedly.

This is what makes us feel even worse than the actual situation. It’s almost like we’re punishing ourselves repeatedly for that one mistake. Instead of doing that, take it as a lesson to learn from.

Think about the situation once again if you will, and think about how you can prevent that from happening again.

What actions can you take next time to make sure to do it right? Once you’ve figured it out, take note of the action, and let go of the mistake.

 

Live in and come back to this moment

When you’re tapping into negative thinking then you’re often thinking about something that happened. Or something that may happen. Or both, all jumbled up as your mood and thoughts sink.

To snap out of that put your attention fully into this moment instead. Into what’s here right now.

Start making it a habit to spend more of your time in the present moment and you’ll, in my experience, naturally have fewer negative thoughts and be more open and constructive.

A couple of ways to bring yourself back to being mindful and this moment are:

Focus only on your breathing.

overcoming-negative-thoughts

Take a 1–2-minute pause right now and take a little deeper breath than you usually do. Make sure you’re breathing with your stomach and through your nose.

During this time focus only on the air going in and out and nothing else.

Take in the world around you.

Take a 1–2-minute break, get out of your head and put your attention on what’s around you right now. Nothing else.

Just focus on the people walking by outside your window, the muffled words and noises from the street, the smells around you and the sun shining in and warming your skin.

Related posts:

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

 

 

Remember to let things go

As much as you’d like to control everything that happens, truth is you can’t. This is an especially tough pill to swallow for people who like to be in control all the time.

However, we need to remember that there’s only so much that we can control. Most other things are beyond our control, and that’s just how it’s always been and always will be.

See the beauty of letting go. Once you let go, you’ll feel free of the drama.

 

Set boundaries around social media

Just like it’s important to protect yourself from toxic relationships by setting boundaries, they also need to be set around social media.

Many of us are using social outlets for hours every single day. This can lead to comparing ourselves to others, negative thoughts, and even anxiety.

study found that when volunteers limited their social media use to just 30 minutes per day, they had major improvements in their well-being. Some even felt less lonely and less depressed.

What does this tell us? This is proof that stepping away from our phones and not immersing ourselves in the social media world all day can actually have a very positive effect on our mood.

The result may be less negativity, and you may even find you have more time and energy to put into things that truly matter (like self-care and spending time with loved ones).

 

Energise your morning routine

Mornings set the tone of your day. When you feel sluggish in the morning, you can bring the same disposition all throughout the day.

Pump up your morning routine to start the day with a bang. You don’t need to wake up as early as 4 AM as other successful people do. Follow what works for you.

Planning your day in advance towards a particular goal helps create a laser focus on what needs to be done. Some routines that you should do in the morning:

  • Meditation
  • Setting your top 3 priorities for the day
  • A 20-minute exercise ((At the very least)
  • Listening to a podcast or reading a book

Related post:

Want to find out how out how implementing a morning routine into your life can have massive benefits to your mindset? Then see our post below:

 

 

Start meditating

I remember when I started meditating sitting for 7 minutes was excruciatingly painful. Now I sit for 30/40 minutes and I love it (mostly).

Meditation was the doorway to so many new things for me. It taught me to be more present in my daily life. It taught me to witness or observe my thoughts and feelings instead of getting hooked by them. It taught me to hear my own soul speak. It helped me more confident and not get wrapped up in negative thoughts.

I knew my meditation practice was making a difference with how I am in my everyday life. I once had a short fuse and temper, but now I am a more peaceful person.

overcoming-negative-thoughts

It has had a massive impact on my life.

Instead of having emotional meltdowns, over certain situations, I feel complete peace. I smile joyfully and takes things in my flow.

That is the power of meditation. It naturally turns you into a calmer, confident, more peaceful person. Make it a part of 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:

 

 

Practice a brain dump exercise

Brain Dumping is a form of psychological Self Care that gives you a feeling that you can free yourself of negative thoughts by writing them on a piece of paper.

Negative thoughts find a way to creep in when the mind is cluttered with all kinds of thoughts. You need to declutter your mind in order to make space for positive thoughts to set in.

Brain Dumping is one of the most useful ways to get rid of the negative thoughts and clear your mind.

Related post:

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

 

 

Positive affirmations

Affirmations are a great way to appeal to the good side of any individual. The sad truth is, you often, by default, speak ill of yourself every day. Positive affirmations can turn the table around. They are like the essential elements for a plant to grow. Without them, the plant will wither and die.

Create a list of at least three affirmations per day. Recite these affirmations throughout the day when it’s tough.

 

 

Overcoming Negative Thoughts – Final Thought

Many a times, negativity makes you believe that the problem lies within you. But the fact is, it’s how you allow yourself to feel that determines what your mind will eventually think.

If you feel happy and grateful about everything that you have, negativity can come nowhere near you. Get over the feelings of regret, hate, jealousy and sadness and you will find yourself feeling more alive and positive.

What are you tips for dealing with negative thoughts? I would love to hear them.

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

overcoming-negative-thoughts



self-confidence-building-tips

self-Confidence Building Tips – Simple Guide!

If you asked 100 people the question what is confidence? you would get 100 different answers. But one thing’s for sure, most people want it or want more of it. Why? Because, quite simply, confidence is a life changer.

Confidence can really make the difference between success and failure. So, it’s not surprising that when we struggle to do something, it’s our ‘lack of confidence’ that often gets the blame.

Imagine confidence as a medicine. Imagine being able to have a good dose of it whenever you need it. Who would not want some of that?

We sometimes struggle to find ways to gain confidence in ourselves.  But making a few small changes can really boost your confidence and make you feel more empowered.

Because here’s the thing: Most of us are doing our best on a daily basis.  We try to be good spouses, good parents, good employees, good citizens, etc.  So, we should feel confident in ourselves!

Here are 11 simple ways to feel more confident.

Disclaimer: I am not in any way a certified Councillor or Therapist so all the advice is given from my own experience.

 

 

self-confidence building tips

Look after yourself

Self-care is the most neglected thing with the majority of people. We are so busy doing everything else and forget to look after ourselves.

What we don’t know is how important self-care is to everyday life. In this post, let’s see how self-confidence relates to self-care.

Self-confidence depends on a combination of a few things, such as

  • Emotional health,
  • Social health,
  • And physical health.

Deeper explanation

Self-care, in simple terms, means taking good care of yourself, physically, emotionally, and socially, all balanced in that order.

When you practice self-care, you tend to feel good about yourself; you will have your ideal weight, you will know what makes you happy and what doesn’t, and you will understand yourself more deeply. This will help you in knowing how to tackle challenges as well.

So, look after yourself to help understand yourself better. Make time to exercise, meet friends, read, and practice all other examples of self-care you can read here.

Related posts:

Interested in learning more about self-care and how implementing it into your daily life can help you massively? Then see our posts below:

 

 

Block negative people

It’s universally accepted that we are own worst enemy, but some of us have a source of negativity in our lives that is toxic.

It will be much easier to be more positive and practice self-love if you are surrounded by people who care about your well-being.

People who constantly put you down, are critical of your behaviour, and judge your decisions will only be another obstacle for you to overcome.

self-confidence-building-tips

Sometimes we are in situations where we can’t remove a negative person from our life. In that case, try hard to constantly be mindful of your own perception of your current situation and feelings about your life. Don’t let their negative words influence your mindset.

For others, it may be a certain behaviour that is contributing to the negativity in their lives. Such as social media, where we can constantly feel the need to compare ourselves and our lives to others.

While strongholds are hard to break free from, try your best to limit engaging in any activity that you know makes you feel bad about yourself.

 

Recognise negative thoughts and silence them

If you want to maximize your self-confidence, I recommend that you start to learn to silence any negative thoughts.

You need to stop them telling you that you can’t do it, that you don’t have what it takes.

Paying attention to discouraging thoughts that don’t believe in you automatically decreases your self-confidence and prevents you from acting.

Negative self-talk, it happens to all of us and it’s hard to control.

Those negative thoughts come to our mind, most of the time without us even knowing why. But that’s’ okay, don’t beat yourself up for that.

However, it’s really important that you learn how to recognize negative self-talk as soon as it occurs, in order to lessen its power.

When you’re able to identify negative thoughts, it’s then much easier not to listen to them and to replace them with neutral thoughts – or even better – with positive thoughts if you can.

When you’re able to recognise negative self-talk, you can finally ignore your inner critic!

So that’s why being self-aware of your own thoughts is so important!

Related posts:

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

 

 

Practice positive thinking

Conversely, having a positive attitude is a true self-confidence builder.

Positive self-talk is encouraging.

Positive thoughts are like your own personal cheerleaders who believe in you and cheerfully support you, no matter what!

You can build a more positive mindset for example by not dwelling on negative experiences, replacing negative thoughts with positive ones and simply by switching your perspective and training yourself to see the glass half full.

Related post:

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

 

 

Trust your gut

Have you ever felt like you just knew something was off, but you went against your instinct and it felt dis-empowering?  Seriously, if you ever have that feeling, trust your gut.

Push those other feelings aside and trust that you know what to do.  In doing so you will focus on what you see/know/want and you will be able to hone your energy in on that idea; all your power will go there, and you’ll feel confident in your decision.

 

Believe in yourself

Start believing in yourself. It’s time to say I can and then go for it. Step outside of your comfort zone and trust in yourself.

Who cares what other people think of you while you make the decision to go for it! They can say what they want and they can hate on you, but ignore it.

self-confidence-building-tips

It’s time to do things you’ve always wanted to do and take chances on things you are most afraid to go after.

In the end you don’t want to regret not taking the chance in the first place. Once you go for it and see what you are truly capable of then your self-esteem will boost.

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:

 

 

Start meditating

I remember when I started meditating sitting for 7 minutes was excruciatingly painful. Now I sit for 30/40 minutes and I love it (mostly).

Meditation was the doorway to so many new things for me. It taught me to be more present in my daily life. It taught me to witness or observe my thoughts and feelings instead of getting hooked by them. It taught me to hear my own soul speak. It helped me more confident and not get wrapped up in negative thoughts.

I knew my meditation practice was making a difference with how I am in my everyday life. I once had a short fuse and temper, but now I am a more peaceful person.

It has had a massive impact on my life.

Instead of having emotional meltdowns, over certain situations, I feel complete peace. I smile joyfully and takes things in my flow.

That is the power of meditation. It naturally turns you into a calmer, confident, more peaceful person. Make it a part of 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:

 

 

List your successes

The best way to boost your confidence is to acknowledge your wins. No matter how big or small your personal accomplishments have been so far, don’t let yourself forget about them.

Keep your successes in mind by listing them down and placing that list where you can see it. It can be something small like finishing a book to something more significant like losing a bunch of weight. If you finished a certain school or you were successful in a project at your work, list it down!

Every time you feel self-doubt creeping into your mind, take a glance at your list of wins and you will notice a smile appearing on your face. If you did it in the past, chances are that you can do it again in the future. Keep that in mind and allow yourself to trust in your potential!

 

Don’t be in competition with others

Probably one of the easiest ways to feel like crap about yourself is to compare yourself to someone else.  But we all have done it at some point.

We usually compare ourselves to people who have more than us, or seem happier than us, or are more fit than us (just to name a few).

self-confidence-building-tips

What we need to do is focus on ourselves and if we want to (insert what you want here: have more money, to be more fit, be a better friend, be a better partner, etc.). Look inward, and remember that sometimes what we see is just the highlight reel of someone’s life.

We see the 20% that’s above the water, when the 80% that’s lurking below could be pretty bad.

 

Write down the things you like about yourself

Journaling might not be a habit for everyone to pick up but it will most likely help you if you give it a fair chance. You only need a few minutes every evening to write your thoughts on paper.

You can write about your day, emotions you experienced or thoughts you had. As long as you keep it in a positive note, you will transform journaling into a great dose of self-empowering.

Writing about yourself and your life in a positive manner will impact the way you understand yourself and also the way you treat yourself.

You might notice that you start to respect yourself more as your self-esteem is boosting with every page!

 

Learn to say no!

NO!

It’s that simple. Just say no to things, you don’t like or don’t want to do.

Stop people-pleasing. The only person you should be pleasing is you.

Saying Yes to people to save your relationship is a harmful habit which kills your confidence slowly.

There is a difference between helping others and being used. It is vital to know the difference between the two in order to honour yourself.

Every time you say no to something insignificant, you say yes to your priorities.

It is necessary to set boundaries within which you can grow. Say no to everything that tries to interfere with your growth and success.

 

Give compliments

We all can agree on one thing. Complements are amazing, and it makes a person feel so special.

You compliment other people. Right?

But do you compliment yourself or pat your back when you do something great? I believe not.

It’s never too late to start complimenting yourself for every little thing you do. You have every right to feel special.

Be the first person to acknowledge your hard work and compliment yourself.

Whenever someone else compliments you, accept it with a smile and believe in it. Take every complement very seriously.

Confidence is not about gaining something new; it is about respecting what you already have.

 

 

Self-confidence building tips – Final thought

Remember, confidence is something you have to focus on and work on to improve.

It does not happen overnight but increasing your confidence is a wonderful thing for your life.

You can become the confident person you want to be! And remember that confidence boosting is a life long journey but you can do it.

What are your tips for building your confidence? I would love to hear them.

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

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how-to-stay-positive-during-the-lockdown

How to Stay Positive During the Lockdown – Simple Guide!

Today I discussing how to stay positive during the lockdown.

As COVID-19 spreads steadily around the world, many of us are finding ourselves spending all of our time at home due to government restrictions.

I have taken advantage of this extra time to focus on how I can be more motivated, organised and practice self-care

This is a difficult and stressful time for us all. Anxiety levels are high and the pressure of having the whole family at home 24/7 can be a lot to handle.

Working from home whilst home schooling is tough, but if your home is a mess and you have no routine this can have an even greater impact on your anxiety levels and mental health.

At a time like this it is vital to for our homes to be a place of comfort and calm. So, if you feel like you need some help then there has never been a better time to get organised.

Let’s get our homes in order, create a daily routine and give us something to focus on.

Today I will be sharing 13 tips to stay positive during a lockdown.

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. 

 

 

How to stay positive during the lockdown

Mental & physical health

First of all, I would like to talk about the importance of continuing to take care of your mental and physical health.

The lockdown is frustrating but this could also be an opportunity to develop yourself or an idea you have been putting on the back-burner.

This is a good time to read a book, take an online course and start a new home workout regimen.

There are plenty Platforms online that have lots of courses that you can explore for new careers and hobbies.

Fitness professionals are also developing home online exercises that you can follow along at home with your family.

Physical activity of around 30 minutes daily will help keep you healthy, this could be going outside for walks, run, a ride while keeping a safe distance from others. You can also dance to music, walk up and down the stairs.

If you are working from home, make sure you do not sit in the same position for long periods. Get up and take three minutes breaks every 30 minutes.

 

Practice Mindfulness

When you put Mindfulness into practice your mind will declutter massively!

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

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.

how-to-stay-positive-during-the-lockdown

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 posts:

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:

 

 

Practice self-care

Last but not least, take some time to look after yourself. The best thing to come out of this experience is the opportunity to slow down and catch your breath.

The first few months of the year tend to be a sprint and we can begin to lose sight of our needs, because we are chasing moving goal posts.

Take time to cook for yourself, to do your chores properly, to spend time with your family doing meaningful things together and also just relaxing.

You now have time to sleep in during what was supposed to be that 1-hour commute, you also have time to read a few pages a day and time to do homework with the kids.

Self-care involves nurturing your relationships as well as looking after your environment. It’s not just bubble baths and fresh bedding – though it is equally important- it’s about finding that much needed balance and tranquillity.

Related post:

Want to find out how to make time for self-care? Then read our posts below:

 

 

Set out a daily routine

This one won’t be for everyone, but for a lot of people it is essential when trying to protect your mental well-being.

Setting out a routine every day can ensure you keep being productive whilst staying indoors on lockdown.

It also gives you a reason to wake up every morning and keeps some normality and stability in your life, as being organised with a routine can often help people feel more in control of their situation.

Having a daily routine also ensures you don’t spend all day in bed doing nothing, which is the worst thing you can do for your mental health and well-being at a crucial time like this.

Even if you don’t do any super productive things, even reading a book or putting a load of washing on is much better than nothing!

Related post:

Want to find out how out how implementing a morning routine into your life can have massive benefits to your mindset? Then see our post below:

 

 

Meditation

I thought this was complete nonsense a few years ago, now I love it.

The one thing that calmed my mind beyond belief, if done properly, is meditation.

This helps you become at peace with your thoughts, and also mindful meditation helps you stay in the present moment.

Self-Care-Tips-During-the-COVID-19-Pandemic

Try to meditate before breakfast, if not, then late afternoon/early evening is a good time to do it.

Meditation will seem like a chore at first, but the more you practice, it will become more of an enjoyable experience that you will look forward to.

There are tonnes of videos on YouTube to help you get started.

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:

 

 

Make a daily to-do list

Knowing your goals is great, it means you know where you want to get to. But that is not enough without knowing what you need to do to get there.

Ultimately, every goal needs to be broken apart as much as possible and written down as a simple list of to-dos.

Having this little list of what you need to get done every day enables you to organise your time and how to tackle things. It helps keep you motivated.

how-to-stay-positive-during-the-lockdown

Every morning, try to write down your top 3 priorities for the day, and only after that all the other smaller things you’d like to get done during the day (IF you have the time).

This will help you stay focused on the things that matter and, in the same time, it will raise your energy levels and get you in that ready-for-action mood.

Related post:

Want to find out more about  how setting SMART goals can help you be more productive and positive? Then the see post below:

 

 

Practice gratitude

Gratitude helps you gain much needed perspective in times when you feel down. It helps you realise that life is not so bad and that there are still some very good things happening for you.

Most therapists recommend writing down a list of things you are grateful each day, you can do this in the morning or in the evening.

The list doesn’t have to be long it’s ok to write even 3 simple things that you are grateful for.

If you don’t know where to start, here are three things to start you off: I am grateful for the sunshine today. I am grateful for the meal I ate with my family and I am grateful for the wifi not playing up today!

You can be grateful for anything and everything and you are sure to feel a bit lighter, a bit happier once you have done this exercise.

 

Facetime or call family & friends

One of the most essential things to do in order to protect your mental well-being is to set times throughout the day to facetime or ring your family & friends.

This is a great way to ensure you are still keeping in contact with other people, rather than being completely alone in the house with no-one to keep in contact with.

how-to-stay-positive-during-the-lockdown

It’s also nice to talk to people you love about something other than the pandemic, as it can take your mind off it and leave you feeling in better spirits.

I also find facetiming helps protect your mental well-being, as seeing another person’s face can bring you back down to earth and keep some normality in your life.

 

Journaling

Another activity that can really help you sort your thoughts and keep a positive mindset during quarantine is journaling.

To be honest I am not journaling regularly, even though it can have a very positive impact on yourself. When I am journaling, I am particularly writing down my feelings and emotions when I am not feeling very good.

It is a good way to get these pulling down thoughts that keep circling through your mind out of the way. Once you have written down your concerns you 100% feel lighter and there is more room for positivity.

What you are writing has not to be in a certain order, just write whatever comes to your mind.

I would recommend using an empty notebook that is just being used for journaling, so you have all of your old journals at one place.

If you keep doing this regularly or when you feel like you need it is up to you!

 

Get some fresh air

Fresh air can work wonders when you need a break or just want to recharge your batteries. Even a short walk outside or just sitting on a park bench can make you feel uplifted and energised.

Not only that, but vitamin D deficiency is a known cause for tiredness and fatigue, so you must ensure you get enough of it.

Depending on where you are in the world, you’re probably allowed to be outside at least for a short time for some daylight and/or exercise.

Make the most of it and don’t let any day pass by without being outdoors for a little bit, if you can help it. If not, at least open your windows wide and let the sunshine in.

Related post:

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

 

 

Remember lockdown is temporary

One of the biggest things I’ve been struggling with is not knowing how long this lockdown will last. It seems like it is going to last for quite a while but no one can say for sure.

The thing we all need to remember is that, however long it lasts, it won’t last forever. Take things one day at a time rather than looking for an end point.

Try to enjoy the time you have right now and soon enough we will be getting back to normal.

Everything will reopen (hopefully sooner rather than later) and everyone will go back to work. We will all be able to visit friends and family (and I expect there will be some great celebrations and social get togethers once this is all over!).

Related post:

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

 

 

Limit your media intake

Sure, we still need to take in the appropriate government guidance regarding what steps to take next but it’s seriously damaging to our mental health and mood to be absorbing unnecessary amounts of negative and low energy conversation.

There’s a lot of that being passed around and it’s a dangerous spiral to get caught up in.

Acknowledge that being completely absorbed in the media during this time will do you no good.

There are very few people that can spend hours and hours in front of negativity without feeling the impact.

If you’re feeling a little low in mood, limit your media intake to 30 minutes at the end of the day to get the updates and please, continue with your day.

 

Declutter

Now is the perfect time to get into every room of your home and have a good clear out.

There will be many items you can throw or recycle but you may need to put some bigger items aside to take to the tip once social distancing is over. For now, you can store these items away in a garage or shed.

Disposing of your physical clutter will help you deal with your mental clutter and anxieties.

 

 

How to stay positive during the lockdown – Final thought

So, that’s my tips on how to protect your mental well-being whilst being in lockdown or self-isolation during this hectic global pandemic.

Do you have any other tips? Please write them in the comments so other people can see them. Stay safe and keep smiling.

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

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work-from-home-tips-and-advice

Work from home tips and advice – Simple Guide!

Are you looking for simple work from home tips and advice? Do you need to get more done, but most of the time you struggle to get through the day?

We all know working from home can be both a blessing and a curse. Gone are the days of commuting to the office, and in are the days where you roll out of bed and hop onto the computer, right?!

For the majority of us, working from home requires a lot of willpower and developing loads of healthy habits to stay on top of work and home life together.

When you’re working from home, it’s easy to get distracted by household chores, friends and family and find the motivation to get on with the hard work tasks that simply need to get done.

So, to help, I’ve put together 10 work from home tips and healthy habits that you can start implementing in your working life.

 

 

Work from home tips and advice

Have a to-do list for the day and keep it realistic

Your list may be long but if you want to rock the work from home life, you need to balance it all out.

So, try doing this:

  • Prioritise to have maximum two big goals that can be accomplished in one day on the top of your list
  • Create a list of three to four easy and quick activities that you can do in an hour. Get them completed first thing in the morning.
  • If something isn’t done by the end of your business day, leave it to tomorrow. Remember work-life balance means you stop, unless something is on deadline.

You can work from home effectively if you’re organised and on top of your to-do lists.

Related post:

Want to find out more about  how setting SMART goals can help you be more productive and positive? Then the see post below:

 

 

Develop a morning routine

I’ve heard it a million times, to get the most of your work from home life, a little discipline goes a long way.

However, where I differ is, I’m not encouraging you to get up at 4 am, do some yoga, make a smoothie, journal and meditate. Instead, I believe in a simple and tailored approach that’s tailored to you.

work-from-home-tips-and-advice

A routine is simply something you do over and over again to flip the switch in your brain to tell you it’s time to get into work mode.

For you that might mean waking at 7am, making a cup of coffee and reading. For someone else, it might mean waking at 5am, getting your kids ready for school, dropping them off and then unwinding before work with a hot drink and a book.

Experiment and find a routine that works for your unique situation, is easy and enjoyable and the rest will fall into place.

Related post:

Want to find out how implementing a morning routine has really helped me improve my mindset? Then the see post below:

 

 

Set a real work schedule and stick to it

If you have ever worked from home, you know saying, “I need to work on this project for 3 hours at some point today,” either leaves you up working at 10pm or pushing your project off until tomorrow.

Whether your kids and spouse are home or you are on your own, there are just too many demands on our time. We need to put the washing away, call our brother, take our child to the library and so much more. So, all too quickly, it is dinner time and we’ve only worked for 30 minutes.

Set a real time when you are, at the office. Fit everything else around that schedule the same way you would if you went to a physical office.

Personally, when I have the whole day, I like to get my work done first. That way if one of my other demands take more time than I thought or I get distracted, my work still gets done.

Plus, it means I can concentrate on and value the other tasks and responsibilities in my life without worrying about work tasks.

 

 

Make time for some physical activity

Move your body!

Sitting on your ass for 8 to 10 hours each day is unhealthy. You will end up with a sore neck, achy back, headaches and in worst cases something serious as a carpal tunnel syndrome or a heart condition.

work-from-home-tips-and-advice

Besides this, Seasonal Affective Disorder (SAD) is real, people. Working from home during winter can be very hard on remote workers. Long periods of no sunshine, non-stop rain and short days can dampen spirits of even the most positive optimistic person. It eventually leads to productivity issues and a lack of motivation.

Regular exercise also helps. There’s no need to get an expensive gym membership. A simple home workout session is also a great pick me up. You will need a yoga mat and some sports attire at most. I make it a point to workout 6-times a week from home.

Top tip:

Exercise is great for your mental health! See this article from Mind for more information.

 

 

Know Your most productive times

In addition to having a schedule, it’s good to get to know which times during the day are your most productive hours.

When you want to get important tasks done that need your full attention, do it during these hours.

You might want to experiment with this to figure out when the best time period is for you.

For me, the best time is right in the morning after I wake up because I’m more well-rested and there are fewer distractions around the house.  For you, it could mean late at night when your kids are asleep.

 

Create a workspace

A workspace goes hand in hand with creating good working habits.

This is a space that stimulates your workflow and is clear from distractions that may hinder you.

work-from-home-tips-and-advice

Depending on your work, this could be an organised desk in a quiet room with a comfortable chair. Or a backpack filled with hiking and camera gear. Or even your very own video set where all you need to do is hit the record button to get started.

An ideal workspace is one that doesn’t require any assembly or extra work to get started. Once you introduce additional obstacles to get started, the higher the likelihood is that procrastination will sneak its way into your workday.

 

Take breaks throughout the day

The work from home life means you can easily take breaks throughout the day without your boss looking over your shoulder.

Morning coffee or tea break, lunch and an afternoon break are a must for a few reasons:

  • You keep yourself hydrated and powered up with food throughout the day to stay on top of your productivity levels
  • They force you to get up and move around
  • You get away from the work and take a little work-life balance mental break

Leave your phone at home so that nobody can reach you with work-related stuff. It can wait for 15 to 30 minutes.

Top tip:

If you can go out for a brief walk in your neighbourhood or area, do so. Even a quick 15-minute walk around the block will do wonders for you. If you can’t, do a short workout video to get yourself moving. It really helps to get some fresh air and sunshine if you have been indoors for too long.

 

 

Eat & drink lots of water to avoid energy crashes

Keeping healthy snacks on hand to stay fuelled for a more productive day is one of the best ways to stay more motivated and productive throughout the day.

The food we eat is highly essential to not only boost our brainpower but to influence how productive we are with any task at hand, so make sure that you’re eating healthy foods throughout the day to avoid energy crashes.

For some healthy snacks that are easy to make so you can spend less time cooking, try these:

    • Bananas
    • Eggs
    • Apple & Peanut Butter
    • Yogurt & Granola
    • Nuts and fruit

Of course, staying hydrated is essential, so always make sure you have fresh water by your side throughout your workday and take note of how much coffee you are drinking!

Coffee will give you that crash and burn feeling much faster than tea and water won’t cause you any fatigue at all!

 

Plan your day the night before

I find this tip really useful as it totally refocuses my mind and allows me to turn off for sleep. Most people finish a working day with lots still going on in their heads, and often is remains running around our minds well into the evening and sometimes at night.

Plan your schedule for the day the night before and write it down, so you stay accountable. It gets everything out of your head and on to paper, so you can rest better.

 

Know your weaknesses

There are going to be struggles when you first start out. The distractions are REAL. I keep a personal notebook next to me at all times. If I spot a chore that needs doing, or suddenly remember a personal task I haven’t done, I resist the urge to do it now and instead jot it in my note book for later.

Think about what might prevent you from concentrating on your work, and alter your daily routine to overcome those hurdles.

As mentioned earlier, maybe go for a lunchtime walk to help your concentration, have a supply of snacks within easy reach to avoid regular kitchen visits and prepare a good background playlist to stop you from watching TV. Whatever works for you!

Related post:

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

 

 

Set realistic expectations

Consider whether your usual workload will be achievable from your new working environment. If you have children at home, your attention is going to be divided.

Discuss this with your boss or team if you have any concerns, and set realistic goals and expectations for the level of work which you will be able to complete from home.

Related post:

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

 

 

Avoid social media

Social media can be such a time sucker. We scroll through our Instagram, Facebook and Twitter feed mindlessly throughout the day.

Often, we intend to watch one short video but end up watching an hour’s worth of related videos that the algorithm so cleverly delivers to us.

We read a friend’s controversial post on their news feed and get sucked into the 100-comment debate that it triggered, reaching for the popcorn rather than our computer mouse.

Social media is the ultimate distraction.

When you’re locked in to your work, stay locked in. Don’t open any apps, don’t keep your Facebook open in a new tab. It will all still be there when the job is done.

If you can’t fully remove yourself from 9 to 5, gift yourself a block of social media time, and once you get your fix, shut that thing down and get back to business.

 

Work from home tips and advice – Final thought

These are 12 simple work from home tips that can help you effectively work and get results without feeling overwhelmed.

It took me a bit of time to adjust to working from home long-term, but once I did, I actually have grown to prefer it.

Beyond 2021, I suspect we’ll see fewer people working within office spaces. Instead, employers will want you to work from your home office, for not only your safety but their own as well.

I think this will extend much longer.

So, invest in your office space at home. Organise it to make work from home effective and fruitful!

I would love to hear your tips for working from home below.

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

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brain-dump-exercise

Brain Dump Exercise – Declutter Your Mind!

Today I will be discussing what is a brain dump exercise and what benefits the practice can have.

I don’t know about you, but I used to often have so many thoughts running through my head at once, it would be overwhelming.

I would end up in a panicked mess, because I was going over in my head what I needed get done; and at same time getting myself in more of muddle in the process.

Where do I start and how do I fit it all in!

You may notice this more when you are trying to sleep or even when you are trying to concentrate on something.

How many times have you had someone talk to you and then you realise you have no idea what they just said to you?

Do you ever journal about your daily life? If so, good for you! Getting everything out of your head is a great self-care activity.

If you don’t journal, hey, that’s ok too! Journaling is a great way to improve mental health. So, with that in mind, have you ever heard of a brain dump? If not, you’re about to find out how to do one for mental health.

 

 

Brain Dump Exercise – Declutter Your Mind!

What is a brain dump?

A brain dump is a simple process of taking all of the thoughts running around in your head and recording them in one place.

You can use a brain dump for multiple purposes including studying for tests, learning a new skill or arrange your to-do list. The main objective is to organise your knowledge in one single spot for future reference.

brain-dump-exercise

The most common way I use a brain dump is to plan my week and create to-do lists.

Writing down the tasks that constantly fill my thoughts has been an effective way to make sure I don’t forget anything important. Also, just the act of writing down my thoughts makes them less overwhelming and easier to manage.

When I write down my to-do list, all of a sudden it clears up space in my brain and immediately reduces stress. With my entire to-do list is on a single piece of paper, it begins to feel more manageable.

 

Signs you need to brain dump

There are many scenarios that call for “dumping” your thoughts on paper. Here are just a few questions to ask yourself:

  • Are you going through a stressful period?
  • Did you recently experience a major life change, like a move or new job?
  • Is there something going on in your personal life at the moment?
  • Does the thought of checking off your to do list overwhelm you?
  • Do you feel anxious, stressed or tired?
  • At the moment, are you having trouble making a decision?
  • Are you unsure of what you really want?
  • Has organisation been an issue in some way lately?

If you answered yes to any of these questions, a brain dump worksheet may help you gain clarity

 

 

Why does a brain dump work?

Brain dumping can accomplish two important things – first, getting your ideas onto paper simply helps calm your brain.

Get your ideas out of your head and they will stop keeping you up all night.

Second, putting your ideas down in words will help you evaluate them and determine whether they’re good enough to continue to explore, or if they should be filed away for later consideration.

When to do a brain dump?

The list may look a little bit different for everyone. But here are some major moments that I know I need a brain dump:

  • When you can’t focus on what you are working on;
  • When you are working long hours but not getting much done;
  • When you are about to start a new project;
  • When you are moving or traveling to somewhere else;
  • When you experience major changes in life, like a new relationship or a new job;
  • When you lose something or someone important;

These are all critical moments where you may have a lot of new tasks to tackle and decisions to make. Brain dump will help to calm your nerves down and to get you in a problem-solving mode.

Related post:

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

 

 

How to do a brain dump

The trick to a successful brain dump is to not think too much about what you’re doing.  Don’t try to write in your neatest handwriting, or stop and think about what makes the most sense.

Think of it as if you were playing that first word that pops into your head game and just run through everything as fast as you can.

brain-dump-exercise

Your original list won’t be organised, or neat, or pretty.  It will most likely be chicken scratch, and a little bit of gibberish, but that’s okay.

We’ll come back to that, later.  The important thing right now is to empty your brain, as quickly as you can so you can stop feeling overwhelmed and actually get something done.

If you really stop to think, it’s more likely that you’ll forget something and start stressing out again.

 

Organise your thoughts

Once you done the brain dump, it’s time to get organised. After you’ve taken a break, sit down with your writing for a moment. Start a new page in your journal (or other outlet) and divide your writing into various categories. This can be done by sectionalising everything based on different aspects of your life.

Categories will vary depending on the general subject matters of your brain dump. However, here are a few ideas:

Categories:

  • Work
  • Personal Life
  • To-Do List
  • Stressors
  • Health & Wellness
  • Appointments
  • Home
  • Bills
  • Hobbies
  • Reminders

Take a look at your list and analyse the categories. This is where highlighters come in handy.

Which thought is the most urgent? Pick two or more pressing items on your to-do list and start with those first.

Also, don’t worry about categorising every thought into a neat list. You can add a separate section for random thoughts. Delete anything that seem unnecessary.

Continue to address each item on the list, but work at your own pace. These things take time!

Related post:

Want to find out more about  how setting SMART goals can help you be more productive and positive? Then the see post below:

 

 

Prioritise your thoughts

Now that you have created a couple of different categories, rearrange the items within each list so that you are able to prioritise what needs to be looked after:

  • High priority – needs most attention
  • Medium priority – can wait, doesn’t need to be done today
  • Low priority – low priority, can wait a while

Now you’re ready to start taking action with the information that you produced from your brain dump.

 

 

Repeat

You can do as many brain dumps as you want. Work mini brain dump sessions into your daily routine (for example, maybe each night after you tuck your kids in), or just do brain dumps once a week when you feel your thoughts starting to pile up.

 

Brain Dump Exercise – Final thought

In the end, there is no right or wrong method when it comes to brain dumping. You already have everything you need – your time, your thoughts, and pen and paper.

There are no rules, as well as there are no limits in writing – we can start dumping our thoughts by asking ourselves simple questions or making to-do lists for tomorrow.

Do you practice brain dumping? If you have any tips and tricks that you’d like to share with everyone, I would like to know.

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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How-to-Change-your-Life-for-the-Better

How to Change your Life for the Better – Simple Guide

Do you feel stuck in life? Do you start your mornings feeling fed up and already tired of the day ahead? Do you often ask yourself how to change your life completely?

Ever found yourself in what might seem like a downward spiral or a rut, where you just can’t seem to understand where your efforts and attempts at keeping your life joyful go?

A few years ago, I found myself in one of those ruts. After spinning my wheels for quite some time, I realised my so-called attempts at improving my circumstances were a farce—I was just exhausting my energy waiting for a saviour to come to my rescue.

It finally dawned on me that I am my own saviour and it was up to me to change my perception of life. The choice was mine to change my situation or live life every day in misery.

Life doesn’t have to be a constant chore or a drag. It can be a wonderful journey I’ve found. Here are 10 ways on how change your life for the better.

 

 

How to Change your Life for the Better – Simple Guide

Move your body every day

Any time you look up how you can improve your life, exercise will be near the top of the list.

If you’ve been avoiding making exercise a consistent part of your life, this may be slightly irritating. But the reason it pops up over and over again no matter where you look is because it matters.

Your body releases endorphins when you get your blood pumping. It makes you feel euphoric. It reduces stress and boosts your immune system. You feel good after you exercise and with the boost in happiness and energy, you are ready to show up for the world.

Challenging your body’s physical limits also helps you challenge your mind’s mental limits.

You will know you have what it takes to achieve crazy goals, because you had what it took to do that 50th press-up. You become stronger physically and mentally, and then you can achieve whatever you set your mind to.

Many people have a complex relationship with their weight, body image, and the word exercise; but it doesn’t have to be so hard.

How-to-Change-your-Life-for-the-Better

Set a goal of moving your body for 30 minutes every day.

  • Walk your dog
  • Do yoga
  • Lift weights
  • Go for a run
  • Hike in the forest
  • Jump on the trampoline with your kids
  • Take a dance class

You don’t need a gym membership or a personal trainer. You just need to find a way of moving your body that feels good to you and do it consistently. Find one thing, try it for a week, and switch it up if it doesn’t feel right.

If you’re not ready for 30 minutes, start with 5. Build the habit of taking time to exercise and increase as you grow more accustomed to it.

If you want to live a happy and fulfilling life full of energy and purpose, taking your physical health seriously is a big part of that.

It was one of the harder habits for me to build, but it was definitely the most impactful of all the things on this list. So, find an accountability buddy and get moving. Track your exercise in an app (I use FitBit). Set a small goal that you can achieve and build up from there.

And don’t worry about the weight. It’s easy to get frustrated and give up when the scale isn’t moving, but exercise is not about the weight!

Exercise is about boosting your energy, your mood, and your lifespan. 

It is not about dropping 10 pounds or getting back your high school body.

Top tip:

Exercise is great for your mental health! See this article from Mind for more information.

 

 

Start meditating

I remember when I started meditating sitting for 7 minutes was excruciatingly painful. Now I sit for 30/40 minutes and I love it (mostly).

Meditation was the doorway to so many new things for me. It taught me to be more present in my daily life. It taught me to witness or observe my thoughts and feelings instead of getting hooked by them. It taught me to hear my own soul speak.

I knew my meditation practice was making a difference with how I am in my everyday life. I once had a short fuse and temper, but now I am a more peaceful person.

It has had a massive impact on my life.

Instead of having emotional meltdowns, over certain situations, I feel complete peace. I smile joyfully and takes things in my flow.

That is the power of meditation. It naturally turns you into a calmer, more peaceful person. Make it a part of 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:

 

 

Early morning routine

Never underestimate the power of a solid morning routine.

A morning routine not only sets your day up for success, but if planned accordingly, it can create additional time in your day to work towards your goals.

This is the magic about mornings.

The time is yours, because it’s happening before the busyness of the day hits.

Beginning a morning routine is one of the most important habits to start right now.

Waking up early is tough (I’m not really a fan either), but it is so worth it.

Related post:

Want to find out how implementing a morning routine has really helped me improve my mindset? Then the see post below:

 

 

Forgive yourself

We are all human beings and that means that no-one is perfect. No-one goes through life and never makes a mistake because if they did, they would lose the very essence of what makes them even.

This year, it’s time to move beyond the mistakes you’ve made in the past and move on with your life.

Many times, we hold onto these mistakes without understanding just how much they hold us back. It’s time to accept that they happened, learn from them and go on with your life.

 

Practice Mindfulness

When you put Mindfulness into practice it will change your life 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.

How-to-Change-your-Life-for-the-Better

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

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

Related posts:

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:

 

 

Set goals

We all tend to have a vision for our life. What does that look like for you? What do you dream of doing?

I know you have something in mind you’ve always wanted to try but have been too afraid to get started.

Is it starting an online business? Is it a career change? Give this one some thought.

It’s time to think about what you truly want out of life and go after it.

It’s never the perfect time, and waiting for the perfect time will keep you from ever starting.

Identify the goals you have for your life, figure out a huge list of actions needed to accomplish these goals, and GET STARTED.

Setting goals is a life improving habit you need start right now. Don’t keep putting it off.

Related post:

Want to find out more about  how setting SMART goals can help you be more productive and positive? Then the see post below:

 

 

Focus on growth

It is often failure that can stop you in your tracks however, replacing the word failure with feedback completely transforms your experience.

Any time you feel you are not successful it is feedback you are receiving from what you have done.

What can you learn from this opportunity?

How can you change your approach in the future? What can you do better next time?

This is what is called a growth mindset.

Knowing that you might not be there yet but you are learning and growing in the process is an excellent mindset to hold.

How-to-Change-your-Life-for-the-Better

Rather than feeling restricted by limited talent or ability, you know that with growth and learning you are limitless.

Therefore, focusing on growth will result in an improved mindset and changed behaviour.

You’ll be more prepared and motivated to take on challenges and see your potential in the results.

Whatever result you obtain; you can learn from them and continually improve on them.

This kind of mindset opens you up to a new perspective in experiences and the opportunities around you.

You may find that you even seek out new opportunities as you see the potential of expanding your knowledge and growing into your best self.

Related post:

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

 

 

Practice gratitude

Whenever you focus on gratitude you instantly shift to a positive mindset. 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.

How-to-Change-your-Life-for-the-Better

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.

I find practicing gratitude helps you appreciated the small things in life that often get overlooked.

 

 

Declutter

You don’t know how much decluttering your life can change your world until you do it. You can declutter your home of all broken, old, and useless items.

Your home will be more spacious, which will allow you to enjoy it more. Organize the items that are left and you’ll be amazed at the difference. There are other areas of your life that you can declutter also.

Do you have apps on your phone that you never use anymore? Delete them! Don’t replace them with more apps though. Only keep the apps you use on a regular basis. This will save you so much time. You can also declutter your social media and friends lists. Focus on the people who really matter to you.

 

Spend less time on social media/internet 

With the advancement of technology this day, people tend to spend more time on social media than real people.

Social media has taken over the world, people tend to use it for different things. Social media and the internet have made so many people rich but let’s not forget the fact that it has made some not useful.

People spend hours on social media without doing anything. Spend less time on social media and you will see the result you get on a daily basis.

If you have something important to do, I will advise you to get rid of or delete the apps and focus on your business. Use social media in your spare time when you are not using it for business.

 

Ditch the negative people

Negative people are toxic to your life. They will bring down your mood and try to kill your dreams. We all have struggles in our lives, but some people live their life in victim mode. You don’t need this kind of person in your life.

Surround yourself with happy and optimistic people. These aren’t people who act like life is always puppies and rainbows. Optimistic people still have bad days now and then. They know things will get better though.

Negative people complain about anything and everything. When you ditch the negative people in your life you will feel a great sense of relief.

 

Read more self-help books

I just can’t stress it enough, no one can deny the major benefits of self-help books to improve the quality of life, I’m personally addicted to self-development books.Self-help books are life changing, and the best type of books to help you improve your life!

The fact that something someone wrote has the power to change the way I do things just gets me. I get fired up just typing about it.

 

How to Change your Life for the Better – Final thought

I am so much happier this year than I’ve ever been. Part of this is because I’ve intentionally made some big changes in my work, who I surround myself with, and how I spend my time. But a lot of it is just because I picked up a few habits here and there that made me happier, more energetic, and more mindful.

If you’re looking to change your life, I hope you’ve found some inspiration and I hope that you start today.

What are your tips for a better life?

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

How-to-Change-your-Life-for-the-Better



Overcoming-morning-Anxiety

Overcoming Morning Anxiety – Simple Guide of 10 Tips

Do you struggle with morning anxiety?

Are the first thoughts that enter your mind so negative and so dreadful that they make you regret that you have woken up in the first place?

Morning anxiety is REAL, I would suffer from this terrible illness on a day-to-day basis.

If you suffer from panic attacks, dreadful morning fear, and of course depression, this post will come to your aid.

Of course, if you really need help and feel very depressed? Please seek the help of a doctor over anything else that you read today. 

But if you do feel like you can combat this yourself or if mornings aren’t your thing and you would really like to wake up feeling a bit better?

Let’s help you wake up to pleasant and peaceful thoughts each morning with some effective and positive habits that helped me when overcoming morning anxiety!

 

 

So, what is morning anxiety, exactly? What symptoms do you experience?

According to Calm Clinic, “most people define (morning anxiety) as anxiety either immediately after waking up or anxiety that tends to build over the first hour or so upon awakening.”

As far as symptoms go, everyone experiences anxiety differently, but here are just a few signs of morning anxiety listed by Healthy Place:

  • Rapid heartbeat
  • Feeling weak, faint, or dizzy
  • Tingling or numbness in the hands and fingers
  • Fatigue
  • Insomnia
  • Chest pains
  • Breathing difficulties
  • Feeling a loss of control
  • Trembling

Morning anxiety is caused by many different factors. For example, we produce higher levels of cortisol– which is a stress hormone — in the mornings. Aside from an increase in cortisol levels, Health Line adds that things like environmental factors and low blood sugar can contribute to morning anxiety.

Overcoming-morning-Anxiety

Although waking up with these symptoms is devastating, there are steps you can take to relieve morning anxiety and still have a good day.

Here are 10 tips I have put together that have helped me overcome morning anxiety.

 

Overcoming Morning Anxiety – Simple Guide of 10 Tips

Don’t go to bed late the night before

Before we get started, there’s one mistake you cannot afford to make. This morning mistake will screw up your entire day.

Go to bed early the night before!

Sleep is not only for the weak. It’s the best way to stay strong all day.

Are all-nighters worth bragging about? Maybe they’re fine once in a while when they can’t be avoided but otherwise – staying up late constantly isn’t a sign of working hard; it’s working too much, working inefficiently and mismanaging your time.

I use to be one of those people who stayed up to the early hours of the morning, then wake up like and zombie and head off to work feeling like I had just been dug up!

Not anymore though!

Without enough sleep, you’ll start the day with a mind that’s not 100% energised – no matter how many times you give yourself a good slap on the face.

The worst part? Imagine your brain failing in the departments of common sense and alertness.

Around 16 million Brits experience side effects of sleep deprivation every night!

And studies suggest they can range from less obvious stuff – like a lack of focus or attention – to crying over small things, or a lower reaction time while driving or pouring coffee!

Speaking of coffee – don’t rely on it to overcome sleep deprivation. I enjoy my morning coffee as much as the next person. But I also know caffeine has its limitations.

The National Sleep Foundation recommends 7-8 hours of sleep (or 9 if possible) for the average adult.

I have about 6, which suits me fine.

Related post:

Want to find out how implementing a morning routine has really helped me improve my mindset? Then the see post below:

 

 

Wake Up Early

One of the reasons you may feel anxious in the morning is because you feel rushed. Waking up earlier is a great way to get ready at a slower, more peaceful pace.

When you wake up earlier, you have more time to focus on things like self-care (which will be a part of your morning routine for anxiety relief).

Overcoming-morning-Anxiety

If you are rushing around and then flying out of the door every morning, start waking up between 5:00am – 6:30am depending on when you have to leave.

You want to wake up a couple of hours before you need to be somewhere. And, remember, start small and build up

 

Exercise

Exercise is one of those habits that everyone talks about. It makes you roll your eyes when you hear or read about it. Like what else is new? Exercise is good for you.

To me, exercise is a very important habit physically and mentally. I especially notice how much it impacts my life when I don’t do it. I become stressed, I’m also reactive and it shows in my relationships, in my work and in the decisions I make.

I can’t seem to stay clear and objective when I don’t do it. Plus, I just feel tired and ache all the time.

So, I try to make exercise a part of my day whether it would be by walking for at least an hour, going to the gym, stretching, running or doing an at home workout. It has become a part of my life and it fits naturally. If it’s still not a part of your daily routine, just try it.

 

Mindfulness meditation

Mindfulness meditation is practiced by focusing the mind on the present and keeping your thoughts from wandering into the past and future. It focuses on breath awareness to draw attention to your body, open up your senses and anchor you into the present and your immediate surroundings.

  • Sit comfortably with your upper body straight but do not stiffen.
  • Relax and pay attention to what every part of your body is doing like how your legs are positioned and where your arms lay.
  • You may close your eyes if you need help getting more focused and relaxed, but it’s not necessary.
  • Gently inhale and exhale, getting into the rhythm of your breath noticing how each part of your body reacts and what you’re currently feeling.
  • Open your eyes and with a soft gaze, notice your surroundings using your senses, without all

By implementing Mindfulness meditation into your morning, it will help calm down your mind. The more you practice, the more enjoyable it becomes and more benefits you see.

Related posts:

Want to read about my journey to Mindfulness, my simple guide of Mindfulness activities and how the practice transformed my life? Then read the posts below:

Top tip:

Some great channels that I use for mindfulness videos, are as followed:

I also recommend the following books to read:

 

 

Conscious breathing

There’s no need to wait until stress rises to use breathing methods for well-being. You experience balance and harmony when your breaths are of equal length and depth.

As inhaling and exhaling uniformly are the natural response to inner peace, your brain thinks you are relaxed even when you breathe this way intentionally. Take deep, even breaths throughout the day to preserve well-being.

Related post:

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

 

 

Eat a healthy breakfast

Since you are not rushing, you are now able to sit down and eat a healthy nutritious breakfast. Eating a healthy breakfast as part of your morning routine before work will help you to be more productive.

Moreover, the breakfast will provide the energy needed to fuel your brain. Additionally, eating breakfast will keep you full for longer, eliminating the need for you to consume high and empty calories which will harm your body.

Furthermore, while sitting down to eat your breakfast you can read a few pages of a positive mental attitude book or any other self-development book.

 

Set goals

Goals tend to add structure to our days. Having structure and routine may help anxiety.

What are three things you want to accomplish today?

Overcoming-morning-Anxiety

Start off by making them simple, such as eating fruit with breakfast.

The more you set goals for yourself, the more they become ingrained into your habits.

I find that having a simple fitness goal every day is super beneficial. I recommend trying a 30-day squat or crunch challenge. You can find loads of them Pinterest.

Related post:

Want to find out more about  how setting SMART goals can help you be more productive and positive? Then the see post below:

 

 

Take a short walk

Before or after your shower, your choice, take a short walk. I prefer to go after my shower because the shower wakes me up, while the walk gets me pumped for the day. Others may prefer to take a shower after the walk.

First of all, we all need exercise on a daily basis. Without it, we are way more prone to anxiety and depression. So, instead of going to the gym after your day is over, start your day with a little exercise.

A 30-minute walk is a great way to get out of the house, enjoy nature, and get your blood pumping. Not only does it do the body well, but it improves your mood as well.

 

Journal and express gratitude  

It’s always great to start the day with gratitude. 

This will help you start the day with a positive attitude.

Journaling has been shown to help manage anxiety, reduce stress, and cope with depression.

A great place to start is to write down three things you are grateful for, three things you hope to accomplish that day, and three things you were able to accomplish the day before.

 

Drink more water

A simple yet vital daily requirement, drinking water. This not only hydrates you but improves your bodily functions, preventing headaches, washes out toxins from the body, and helps with weight loss.

Drinking water can solve other problems such as clearing skin issues and providing mental clarity. One way to drink more water is to keep a water bottle with you at all times so you can hydrate yourself throughout the day.

I personally like to drink room temperature and hot water; this helps with digestion.

 

Overcoming morning anxiety – Final thought

Morning anxiety can be beaten.

It’s nothing more than an extension of what’s going on in your life and what kind of lifestyle you lead.

If it happens consistently without any apparent reason, you should definitely talk to a medical professional.

Otherwise, a few changes to your lifestyle and better self-care can help you overcome morning anxiety easily.

I would love to hear what tips you have to combat morning anxiety – please share them below!

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

Overcoming-morning-Anxiety



8-Easy-Mindfulness-Activitie

8 Easy Mindfulness Activities – Simple Guide to Calm The Mind!

The concept of Mindfulness has been getting a lot of attention recently. The data is in and more and more people are turning to mindfulness practices as a way to de-stress, reduce pain, temper emotions, and to generally be more accepting of what’s happening in their lives.

Mindfulness teaches us to recognise moments in our lives that are invitations to pause and breathe; to respond instead of react; to sit and be present with whatever is causing us stress or discomfort without criticism. It is one of the most powerful tools you can have in your stress-reduction toolbox. But what is mindfulness exactly and why should you develop a mindfulness practice?

 

 

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

Related post:

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

 

 

Why practice mindfulness?

Over the years, many benefits of mindfulness have been scientifically proven. For example, being mindful improves your mood and enhances your creativity and it also helps to reduce stress and anxiety. It also makes you more focused as you train your brain to remove distractions and concentrate on one task.

8-Easy-Mindfulness-Activities

But Mindfulness also helps you to slow down and stop rushing, to stop dwelling on the past but focusing on the present. You’ll notice that you’re enjoying the little moments and appreciating life more, because you’re actively concentrating on being in the moment.

Related post:

Want to read about my journey to Mindfulness and how the practice transformed my life? Read my story below:

 

 

What are Mindfulness techniques?

Mindfulness isn’t always about meditation. It can be very easily incorporated with daily activities.

However, practicing Mindfulness Meditation can certainly help in bringing the focus back to the present moment. Thus, making mindfulness, a part of the lifestyle.

8-Easy-Mindfulness-Activitie

So, what are Mindfulness techniques?

Mindfulness techniques are any activity or practice that you perform in a mindful way.

Now, you can perform everything in a mindful way. But there are some activities that are easier to be mindful in than others.

And it’s these mindful activities that I am going to share in this post.

Now let’s jump into the details of the Mindfulness techniques that you can implement into your everyday life!

 

 

Mindfulness meditation

Mindfulness meditation is practiced by focusing the mind on the present and keeping your thoughts from wandering into the past and future. It focuses on breath awareness to draw attention to your body, open up your senses and anchor you into the present and your immediate surroundings.

  • Sit comfortably with your upper body straight but do not stiffen.
  • Relax and pay attention to what every part of your body is doing like how your legs are positioned and where your arms lay.
  • You may close your eyes if you need help getting more focused and relaxed, but it’s not necessary.
  • Gently inhale and exhale, getting into the rhythm of your breath noticing how each part of your body reacts and what you’re currently feeling.
  • Open your eyes and with a soft gaze, notice your surroundings using your senses, without allowing your mind to wander. See your surroundings and free yourself of any judgment.

Top tip:

The below channels on YouTube are great for guided meditations;

Create channels for meditation music:

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:

 

 

Conscious breathing

There’s no need to wait until stress rises to use breathing methods for well-being. You experience balance and harmony when your breaths are of equal length and depth.

As inhaling and exhaling uniformly are the natural response to inner peace, your brain thinks you are relaxed even when you breathe this way intentionally. Take deep, even breaths throughout the day to preserve well-being.

 

Don’t judge or react to your thoughts

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.

 

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.

8-Easy-Mindfulness-Activitie

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.

 

Progressive muscle relaxation

A great mindfulness activity for just before bed is progressive muscle relaxation.

Progressive muscle relaxation involves taking a moment to check in with your body by paying attention to how it feels, one muscle group at a time. This involves lying down and then clenching or flexing your toes for ten seconds or so and then releasing.

Focus on how the area feels and then move up to flex your ankle and your calves. This can be very relaxing but it can also help you to identify areas that might need a good stretch or a light massage.

 

Take a mindful walk

Being in nature is one of the easiest ways for me to be mindful in everyday life.

8-Easy-Mindfulness-Activitie

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.

 

Observation exercise

Choose something small, like a stone, a leaf or a flower. If you can hold it in your hands and take a good look at it and try to observe everything about it. Focus all of your attention on it.

Notice the items appearance, what size is it? what shape is it? What colours can you see? Does the item have different textures?

Do not assess the item or judge it just observe it for what it is.

 

8 easy Mindfulness activities – Final thought

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.

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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10-Tips-to-Be-Productive

10 Tips to Be Productive – Simple Guide To Get Motivated!

Do you sometimes wish you could be more productive instantly? I am sure you have! Everyone gets into productivity ruts sometimes. With these easy tips, you can start feeling more productive instantly. Read this post, but then don’t stop there.

Actually, do one or more of the ideas on this list (or write them down) so you aren’t just passively taking in information and not truly getting anything from this post!

Sometimes I feel like no matter how much I do; I am not truly getting anything done because my to-do list is still so long. At times like these, it is great to have a list of things you can do to be more productive right then, so you can feel like you are accomplishing something.

I hope these tips will help you be more productive today!

It is time to get right into the tips, so you can start being more productive right now.

 

 

Set reasonable goals

We easily fall into a routine of expecting too much from ourselves. As life goes on and the pressure from school and work increases, you feel the need to have sky-high ambitions. The downside of this is that most of the time we never fulfil these ambitions because the task set out was never reasonable enough, to begin with.

When setting reasonable goals, you have to take into effect your mood, schedule and other aspects of your life in order to make them achievable. Knowing your work ethic and feelings towards a task will help you in creating reasonable goals for yourself.

Analyse yourself before setting your goals, that way you’ll make sure to achieve them.

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Work with to-do lists

I know we all think we’re superman and will remember everything we need to do. Trust me, you don’t. Chances are you will forget to do something, which will probably pop up in your head right when you’re about to fall asleep. But aside from this very annoying occurrence, there are many benefits to keeping a to-do list. It decreases chaos, provides us with a plan, and checking off items gives us a little dopamine rush which makes us more likely to tackle the next task.

And though it has not been proven, I always find they work well because of a perceived deadline effect. You know how a task always takes as long as you give yourself to do it? A to-do list implies I’m meant to do it today, which will make it a lot more likely that I will actually do it today.

For a to-do list to work well, it’s best to be as detailed as possible.

 

Focus on prioritising

Prioritising is a huge part of having a productive day and it is especially important when you are not feeling overly motivated.

The first part of this is that when you prioritise your day you assure that you accomplish the most important tasks. So that if you really can’t motivate yourself to finish everything, then at least the most important tasks of your day have been completed.

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The second part of this is it will make you feel more accomplished to compete important tasks that are weighing on you. And even that little bit of motivation that comes with feeling like you accomplished something can help push you to finish everything else you have to do.

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Start early

I have always found I am more productive in the mornings. So, for me, getting up early can allow me to make the most of my most productive times. There’s also something strangely motivating about being the first one up – being able to get through some tasks that could be harder as more people start the day and there are more distractions going on around you.

Making a habit of starting your day early is one way I can allow myself to settle into my work day – getting through my inbox first thing and getting started on my priorities.

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Use a calendar

Everything should be in your calendar – meetings, when reports are due in, when reports are due out, financial incomings and outgoings, etc.

By having all of these in your calendar, both meetings, deadlines, and reminders, it’ll help you be more aware of what is coming up within the next month, or week.

Knowing what is coming up, rather than relying on a reminder from someone else, is going to reflect better on you and your work, and will help you be better organised.

 

Make sure you take a break

If you’re anything like me, once you get started on a big project, sometimes you’ll get sucked into the work and try to finish it all without taking a break.

While this seems good, at the end of the day it only leads to burnout. Then, there’s the law of diminishing returns.

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Part of good goal setting and healthy productivity is taking breaks.

Schedule a break into any major projects or goals for the day, and make sure you actually take a break when you hit your targets.

Breaking bigger goals down into smaller milestones helps you see your progress and stay motivated.

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Do brain dump

If your brain is all over the place, and you simply can’t figure out where to start, then you can do a brain dump.

Grab a sheet of paper and just start writing down everything that you are thinking of: things you have to do, things you want to do, household tasks that have to be done, things you have to buy, etc.

Then start putting checkboxes next to tasks, exclamation marks next to things that are urgent or time-sensitive, and smiley-faces next to things you want to do when you have time. (You can use these things as rewards for when you finish sections of your to-do list or large tasks.)

Also, note if you can delegate any tasks to someone else or if they don’t really need to be done. You may want to grab another sheet of paper and put your tasks in sections, or you could use arrows to group tasks together. You may even want to colour code your list.

Then you can prioritise the tasks on your list and get to work!

 

Get rid of distractions

Many of us are aware of the distraction in our lives that take away from our work ethic, the main one being cell phones.

Recognise what distracts you and put it away.

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In my case, loud noises or conversations from outside distract me, so I always work with headphones on.

Learn how to combat your distractions. If getting a notification distracts, you’re from your work hid your phone from yourself to focus better. This might be a tough one but getting over your distractions will help the most in becoming a productive person.

 

End each day prepping for the next

Before you go home or stop work for the day, determine your first goals for the next day and prepare any materials you might need to start work immediately.

This will help you with continuity, particularly if the goal is something challenging, time-intensive or undesirable in some way.

For example, if your big goal is to work out early the next morning, make sure you pack your gym bag and anything you need the night before.

 

Remember your dreams

The final thing you can do to help turn your day around when you are feeling unmotivated is to take 10 minutes to really think about your dreams.

Remembering your dreams and goals is one of the best ways to get yourself going and motivated.

You are doing things for a reason! And even if the dream or goal is small it is still important.

If you have the time it can be very helpful to write down 10 of your main dreams or goals that you are working towards right now.

I have this list as a note on my phone and laptop and it’s great to glance at it when I am feeling unmotivated to help re-motivate me.

 

10 tips to be productive – Final thought

Right now, is an adjusting period for us all. During this adjusting period, it’s important to remember that you are not alone in this and that you are not the only one who is struggling to adapt to a new normal. We all have our own struggles.

The best thing that we can do when we are lacking motivation is to just continue on in bits and pieces and to keep moving forward as best as we possibly can.

Nobody is perfect, but those who never give up will eventually find their way.

What do you do to boost your productivity in your life? I’d love to hear the tasks you’ve included in your routine to help the whole day get off to a good start.

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