Research provides a wealth of evidence that mindfulness improves attention, cognition, emotions, behaviour, and physiology. Mindfulness and its benefits are not just limited to your personal life. You can extend your mindful practicing into your workday. Here are a few tips that can help you get by:
]]>In a study carried out by Christopher Lyddy, an organisational behaviour doctoral candidate at Case Western Reserve's Weatherhead School of Management, states that mindfulness appears to positively impact human functioning overall. Research provides a wealth of evidence that mindfulness improves attention, cognition, emotions, behaviour, and physiology.
Mindfulness and its benefits are not just limited to your personal life. You can extend your mindful practicing into your workday. That’s good news because even those who of us who are enthusiastic about our jobs; going into the office is seldom the spotlight of anyone’s week.
In between the meetings, the office politics, and the mindless tasks that seem to take forever, there’s a constant struggle to look for a good balance between work, family, social and other commitments, as well as the various media platforms we all face each day. Unlimited emails, text messages, and notifications have our phones ringing 24/7, not to mention the unnumbered hours wasted scrolling through social media sites.
How do we get through this and get the important things done???
Although it may seem difficult to break familiar habits at first, there are effective ways to stay mindful at work. Here are a few tips that can help you incorporate the principles of mindfulness into your workday to help you stay mindful and stress-free at work:
1. Connect with your senses.
Mindful exercise can be classified as a minute of consciously connecting with one of your senses. Just simply connect with your body and release any tension. Breathe in slowly through your nose and allow your belly to fill with the breath. Notice five objects you can see around you and release any tension.
2. Mindfully plan your day.
Mindfully planning your day ahead can create a positive vibe throughout the day and make you feel more in control of your day. You can maximise your time and make your day even exciting. Capture everything you need to do, make a list of all your assignments, meetings, and tasks for the day ahead. You will avoid feeling aimless and lost during the day.
3. Stop multi-tasking be a single-tasker.
Multitasking limits productivity, it makes us less mindful in the long term too. Focus on just one thing to get the job done fast and easily. In this case, you will not feel stressed and overwhelmed with your tasks.
Researchers at the University of Michigan published a survey in the Journal of Experimental Psychology: Human Perception and Performance examining the effect of multi-tasking on productivity. Young adults were asked to complete a range of tasks, such as solving problems and identifying shapes but having to switch between them. Whenever participants had to switch between tasks, and particularly when the tasks became more complex, the research team saw significant time costs.
Trying more than one thing at a time seriously compromises our ability to complete the tasks safely and well. Single tasker can save time by focusing on just the task at hand and more likely you'll complete it faster than jumping around to multiple tasks at the same time. It also improves creativity, can reduce stress.
4. Turn off all the possible distractions.
Place your phone on silent mode, log out of your social media accounts, and set a timer for work. This is to break the mobile phone addiction and to reconnect with life.
Now that you’ve taken away the distractions, get to work! Reducing input reduces noise in our heads. Try to turn off the radio while you are driving to work and listening to your breathing instead. It may feel strange at first but it does work!
5. Take regular breaks.
Getaway from your workstation to avoid burning out. Brief breaks actually significantly improve focus.
Taking a few minutes to stand up, stretch, or take some deep breaths on an hourly basis can help you get your head in the game, making you more mindful when you return to work. Taking a break means leaving your work mentally and physically, your work will still be there when you get back.
6. Pick or set a reminder to be mindful.
Choose a cue to shift or to remind you that you need to switch to a mindful mode. For instance, you might pick a certain doorway or use drinking a hot drink as a reminder and a prompt.
7. Write down your goals and distractions.
If you feel distracted, write about it.
This will help you to distinguish what's hindering your productivity to focus on your work. To achieve your goals at work, try to jot them down this will help you focus on them. Being mindful can make all the difference.
8. Slow down and breathe deeply.
If you take a moment to stop and smell the roses, you'll have more appreciation for all the beauty and abundance that life has to offer. Being in a rush leads to poor decisions and a misuse of energy. We end up living on adrenaline which zaps us of energy later.
If you take three deep breaths from your belly before and after every conversation, you'll be more present during the conversation and clear your mind after. Sit upright, stare ahead, and take deep breaths in followed by slow exhales in which you imagine your tension leaving your body through your breath.
9. Get outdoors!
No matter what the weather's like, learn to appreciate the now by enjoying the beauty of the outdoors, regardless of your scenery. Getting outdoors can significantly increase and improve focus and memory retention. You can perform better on creative tasks after being outside. And not to mention the multitude of health benefits.
10. End the working day mindfully with gratitude
Count your blessings during and before you leave work and keep your smartphone and tablet out of your bedroom. The light from the smart devices messes up your sleep pattern. You need a good night’s rest for a great day tomorrow!
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]]>Are you feeling like you need more fulfillment and direction in your life? It's totally normal to want to understand your purpose, figure out your place in the world, and make a positive impact. Discovering your purpose is a journey of personal growth and self-exploration. We'll explore some helpful insights and practical tips to guide you on the path to finding your life's purpose. Let's embark on a transformative journey together to uncover the real you and the purpose that awaits you.
1. Reflect on Your Passions and Talents: Begin by reflecting on what truly makes your soul come alive. What activities or pursuits bring you joy, excitement, and a sense of fulfillment? Identify your natural talents and skills—the things that come effortlessly to you. This reflection allows you to align your purpose with your unique gifts and passions.
2. Explore Your Values and Beliefs: Understanding your core values and beliefs is essential in finding your life's purpose. Reflect on what deeply resonates with you and the principles you hold dear. Consider the qualities you admire in others and the impact you want to have on the world. Aligning your purpose with your values will bring a profound sense of meaning and authenticity.
3. Seek Clarity through Self-Reflection: Set aside dedicated time for self-reflection. Engage in practices that facilitate introspection, such as journaling, meditation, or mindfulness. Ask yourself thought-provoking questions, such as "What brings me the most joy?", "What issues or causes do I feel passionate about?", and "What impact do I want to make in the world?". Allow the answers to emerge naturally as you delve deeper into self-awareness.
4. Embrace Your Journey: Finding your purpose is not a linear or instantaneous event. Embrace the journey as a process of continuous exploration and growth. Be open to new experiences, challenges, and opportunities that may lead you closer to your purpose. Embrace the lessons learned along the way and trust that each step is a valuable part of your unique path.
5. Follow Curiosity and Take Action: Pay attention to the areas or subjects that pique your curiosity. Follow the breadcrumbs of curiosity and explore new avenues, whether it's through education, volunteering, or trying new hobbies. Take action towards the things that ignite your passion, as it is through action that clarity and purpose often emerge.
6. Embrace Service and Connection: Consider how your unique gifts and passions can serve others and make a positive impact in their lives. Seek opportunities to contribute to something greater than yourself—a cause, community, or endeavor that aligns with your purpose. Connecting with others and making a difference can provide a profound sense of fulfillment and purpose.
7. Embrace Growth and Adaptability: As you evolve and grow, your purpose may also evolve. Embrace the idea that your purpose
As you get in this journey, or go through this journey, remember there is no rush in discovering yourself. Take your time and be patient with yourself.
]]>The new year offers a fresh opportunity to reflect, reset, and realign our aspirations. As we bid farewell to the challenges and uncertainties of the past year, we eagerly embrace the potential and possibilities that lie ahead. Recently, I had the honor of being featured on BBC Radio 1Xtra, where we delved into the topic of different and better ways to start the new year, ensuring a productive and fulfilling journey.
In this blog post, I am excited to share with you three powerful takeaways from my feature on BBC Radio 1Xtra with Mary Mandefield. These insights, garnered from inspiring conversations and deep reflection, will serve as stepping stones toward a purposeful and successful year ahead. Let's get into it!
1. Reflecting and Practicing Gratitude while starting off the new year
Acknowledging our accomplishments and experiences we've learned from helps you set meaningful intentions for the new year. Being grateful helps cultivate a positive mindset as you foresee the year and any goals or intentions you might have in mind for the year.
2. Understand the feeling you are tying to your goals
Many at times we find ourselves making a long list of things we want to achieve or do or buy through the year and it can get overwhelming especially when these things don't align with your values and you don't have a positive feeling attached to them. Taking time to understand your emotions and motivations behind your goals can give you valuable insights like helping you connect with your deeper desires and can fuel your determination to achieve those goals. What feelings do the goals you set for the new year evoke in you? Do you really need a new car or did your mate get his last year and you feel the need to fit in as well? Do you rather crave a sense of adventure? Would a new car really give you that feeling or something else?
3. Find strategies and habits that work for you
This helps you create a personalised approach to achieving your goals. We are all unique, so what works for someone else might not be what works for you. By finding what resonates with you, You can create a routine that feels natural and sustainable. It is all about setting yourself up for success and making positive changes that align with your lifestyle and preferences. So go ahead and explore different habits and strategies to find out what clicks for you!
With these 3 key takeaways, you are sure to have a better view of setting your new year's ambitions better and making this year more successful than last year. Listen to the full interview on BBC Radio 1Xtra Talks with Mary Mandefield, and discover more of what we got into when it comes to starting the new year, the beliefs different people have, what might work for you this year and what might not really work for you.
]]>Setting ambitious goals can be invigorating and empowering. However, when we approach big goals without a clear plan, they can sometimes feel overwhelming and unattainable. The key to achieving long-term success lies in breaking down those big goals into smaller, manageable milestones. We'll explore the power of setting mini milestones and provide practical strategies to help you achieve your big goals by the end of the year. Let's unlock the potential of progress and propel ourselves towards the fulfillment of our aspirations.
1. Define and Refine Your Big Goal: Start by clearly defining your overarching goal for the year's end. Whether it's launching a business, completing a project, or reaching a personal milestone, make sure your goal is specific, measurable, achievable, relevant, and time-bound (SMART). Refine it until it resonates deeply with your values and aspirations.
2. Break It Down into Smaller Objectives: Once you have your big goal established, break it down into smaller objectives or milestones. These mini milestones should be specific and time-bound, creating a roadmap for your progress. For example, if your goal is to write a book, you could set milestones such as completing each chapter or reaching a specific word count by certain dates.
3. Prioritize and Sequence the Milestones: Organize your milestones in a logical and progressive order. Determine which milestones are dependent on others and prioritize them accordingly. By establishing a clear sequence, you'll develop a sense of direction and momentum as you work towards achieving your big goal.
4. Set Deadlines and Create Accountability: Assign deadlines to each milestone to create a sense of urgency and accountability. Consider sharing your milestones with a trusted friend, mentor, or accountability partner who can provide support, encouragement, and hold you accountable along the way. Accountability can be a powerful motivator.
5. Break Milestones into Actionable Tasks: Transform each milestone into a list of actionable tasks. These tasks should be specific, measurable, and manageable. By breaking it down, you'll have a clear roadmap of the steps needed to reach each milestone, making the goal more attainable and less overwhelming.
6. Celebrate Milestone Achievements: Celebrate your progress as you accomplish each milestone. Take the time to acknowledge and appreciate your efforts. Reward yourself in meaningful ways that align with your values and motivations. Celebrations fuel motivation and inspire you to continue moving forward.
7. Evaluate and Adjust Along the Way: Regularly assess your progress and evaluate whether adjustments are needed. Celebrate what's working and identify areas for improvement. Be flexible and open to adapting your milestones and tasks as circumstances change. Remember, the journey towards your big goal may require course corrections along the way.
8. Visualize the End Result: Throughout the process, keep the end result in mind. Visualize yourself successfully accomplishing your big goal. Use affirmations and visualization techniques to reinforce your belief in your abilities and keep you focused on the ultimate achievement.
By setting mini milestones and breaking down your big goals into achievable tasks, you'll create a clear roadmap for success. Remember that it's the consistent progress and daily actions towards these milestones that will ultimately lead to the realization of your big goal. Celebrate each milestone as a stepping stone towards your desired outcome and enjoy the fulfillment that comes from your ongoing progress. Embrace the power of setting mini milestones and watch as you transform your aspirations into tangible achievements by the year-end.
]]>During Winter, it's essential to cultivate a morning routine that aligns with the season and promotes mindfulness. Setting the tone for the day with intention and self-care can uplift your spirits and increase your overall well-being. We will explore some mindful elements you can incorporate into your winter morning routine to embrace the serenity and beauty of the season.
1. Rise with Gratitude
Start your winter mornings by acknowledging the gift of a new day. Before even getting out of bed, take a few moments to express gratitude for the warmth and comfort you experience. Reflect on what you are grateful for in your life, whether it's the cozy blankets, a loving family, or the simple pleasures that bring you joy. Journaling it down by giving a list of the things you are grateful for. can make you more optimistic because you are choosing to see more of the positivity in your life, giving less power to negative emotions. This in turn sets you a positive tone throughout the day.
2. Savor Warm Nourishment
In winter, nothing beats the comfort of a warm beverage or nourishing breakfast. Prepare a cup of herbal tea, a delicious hot cocoa, or a steaming bowl of oatmeal. Instead of rushing through it, savor each sip or bite mindfully, acknowledging the flavors and the warmth they bring to your body. This simple act can bring a sense of comfort and contentment to your winter mornings.
3. Engage in Gentle Movement
As the mornings get colder, it can be tempting to skip physical activity and stay bundled up. However, incorporating gentle movement into your winter routine can invigorate your body and mind. Try a short yoga or stretching session to wake up your muscles and increase circulation. Engaging in light exercise like a brisk walk or a few minutes of indoor cardio can also help boost your energy levels and set a positive tone for the day.
4. Connect with Nature
Even in the winter months, nature has its captivating charm. Take a few moments to connect with the natural world around you. Open your curtains or step outside for a breath of fresh air. Observe the winter landscape, whether it's the frost on the trees, the sound of birds chirping, or the stillness of the morning air. This connection to nature can bring a sense of calmness and appreciation for the beauty of the season.
5. Practice Mindfulness or Meditation
Carve out a few minutes each morning for a mindfulness or meditation practice. Find a quiet space, sit in a comfortable position, and focus on your breath or a chosen mantra. Allow your thoughts to come and go without judgment. This practice cultivates a state of presence, clarity, and calmness that can carry you throughout the day. Use mindfulness apps or guided meditation resources to support your practice if needed.
By adding mindful elements to your winter morning routine, you can wake up feeling grateful, nourished, and connected. Embracing the calmness of the season and prioritizing self-care can set a positive tone for the rest of the day. Remember, your winter mornings are a chance to slow down, appreciate the little things, and improve your overall wellness. So, make sure to create a winter morning routine that nurtures your mind, body, and soul.
]]>As the chilly winter season approaches, it is crucial to prioritize our well-being and adjust our self-care routines to promote our physical and mental health. Winter can present distinct challenges, but with some thoughtful modifications to ensure our wellness, we can flourish during this comfortable time of year. Here are a few tips to guide you in navigating the winter months with ease and maintaining optimal well-being.
1. Nourish Your Body with Seasonal Foods
During winter, focus on consuming nourishing, warming foods to support your immune system and maintain a healthy balance. Incorporate seasonal vegetables like kale, butternut squash, and sweet potatoes into your meals. Indulge in warming spices like cinnamon, ginger, and turmeric, which can boost both your mood and immune system.
2. Stay Hydrated
Although it may be tempting to drink less water during colder months, hydration is still essential for your overall well-being. Go for warm beverages like herbal teas, which are not only hydrating but also soothing and comforting. Keep a water bottle handy and aim to drink at least eight glasses of water per day.
3. Prioritise Sleep
With shorter daylight hours, our bodies naturally gravitate towards more sleep during winter. Embrace this opportunity to establish a peaceful sleep routine. Ensure your bedroom is cozy, dimly lit, and at optimal temperature for quality rest. Unwind before bed with a relaxing ritual such as journaling, reading a book or practicing gentle stretching or meditation.
4. Boost Your Immune System
Winter is known for its cold and flu season, so it's crucial to give your immune system a little extra support. Incorporate immune-boosting practices into your routine, such as taking vitamin C and D supplements, consuming immune-boosting foods, and practicing good hygiene habits like frequent handwashing.
5. Engage in Light Therapy
With shorter daylight hours, it's common to experience a lack of sunlight during winter, which can impact our mood and energy levels. Consider investing in a light therapy lamp or simply spend time outdoors during daylight hours to boost your mood, increase vitamin D levels, and combat seasonal affective disorder (SAD).
6. Prioritise Self-Care
Winter is the perfect time to indulge in self-care activities that promote relaxation and rejuvenation. Set aside time for activities that bring you joy, such as colouring, taking long baths with essential oils, practicing yoga or meditation, getting creative with art or journaling, or simply cozying up with a good book or a warm blanket.
7. Stay Active
It's essential to keep your body moving during the winter months. Engage in regular physical activity to boost your mood, maintain energy levels, and support overall well-being. Explore various indoor exercise options like home workouts, dance classes, yoga, or even workouts at your local gym. Bundle up and embrace outdoor activities like winter
These tips ensure a balance between physical and mental health, boosting productivity and making Winter a favorite season. Happy cozy season!
]]>In today's fast-paced and demanding world, achieving a sense of balance in life can feel like an elusive goal. However, it's essential to prioritize this equilibrium to maintain overall well-being and a fulfilling lifestyle. To help with that, we'll explore strategies and practical tips to help you achieve balance in various aspects of your life. Let's embark on the journey to rediscover harmony and create a life of balance.
1. Prioritize Self-Care: Self-care is the foundation of achieving balance. Make self-care a non-negotiable part of your routine. Schedule time for activities that bring you joy and nourish your mind, body, and soul. Whether it's practicing yoga, reading a book, journaling, taking a walk in nature, or enjoying a bubble bath, prioritize self-care to recharge and rejuvenate.
2. Set Clear Boundaries: Establishing healthy boundaries is crucial for creating balance. Learn to say no when necessary and delegate tasks when possible. Make sure to communicate your boundaries effectively to others, whether it's in your personal or professional relationships. Respect your limits and make room for things that truly matter to you.
3. Practice Mindfulness: Cultivate mindfulness by being fully present in the moment. Slow down and savor each experience, whether it's enjoying a meal or having a conversation with a loved one. Incorporate mindfulness techniques such as meditation, deep breathing, or journaling into your daily routine to foster a deeper sense of calm and clarity.
4. Find a Work-Life Balance: Achieving balance between work and personal life is vital. Set realistic work hours, prioritize tasks, and learn to disconnect from work when you're off the clock. Make time for hobbies, interests, and quality time with loved ones. Remember, work is just one aspect of your life, and finding harmony between all aspects is key.
5. Nurture Relationships: Maintaining healthy relationships is crucial for a balanced life. Invest time in building and nurturing connections with family, friends, and loved ones. Schedule regular social activities and make an effort to listen, support, and connect with others on a deeper level. Quality relationships contribute to a sense of fulfillment and overall well-being.
6. Embrace Physical Activity: Physical activity is not only essential for physical health but also for promoting balance in life. Find a form of exercise or activity that you enjoy and make it a regular part of your routine. Engaging in physical activity releases endorphins, reduces stress, and boosts energy levels, helping you achieve balance in both your body and mind.
7. Simplify and Declutter: Take inventory of your physical and mental space and simplify wherever possible. Declutter your surroundings, organize your belongings, and let go of things that no longer serve you. Streamlining your environment can create a sense of peace and clarity, contributing to overall balance in your life.
With these tips, you'll find that all areas of your life are well-catered for and nourished. This will help you get a better state of your mental health, making it a good environment for you to achieve any goal you may have.
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“I’ll just work on it tomorrow.”
Sound familiar? We’ve all heard this before. Either from yourself or others around you.
It’s easy to move a task to tomorrow’s to-do list. The question is, can you power through that task today so you move even closer to your goal tomorrow?
This article will give you practical tips on how to increase productivity, beat procrastination, and keep you moving forward. Follow these tips on planning, the 80/20 principle, and affirmations to help you get more done in less time.
It’s time to prioritise and execute. Let’s make it happen.
Planning
Planning involves setting your goals and writing them down in detail so you can act on them. Completing the planning stage is just as important as completing the tasks themselves. Proper planning will help guide you toward your goals in a systematic, fool-proof way.
It’s time to put your thinking cap on. Let’s get started.
Start out by writing down your short-term and long-term goals. Just put them on the page. We will get detailed in a minute.
If you already have a journal that provides a planning structure, great! If you developed your own planning structure, whether that be in an organiser or on the computer, even better!
The most important thing to remember is to find a process that works for you. You may have to iterate on a few different processes until you find the one that works best, but that’s ok, it’s all part of the learning process.
Now that you have your goals written down, start making detailed action steps for each of them. The key is to be as specific as possible for each of your goals. Set aggressive yet realistic deadlines, periodic check-ins to evaluate progress, and allocate an amount of time you will need per day, week, month, or quarter until you can say you achieved these goals.
Remember, you are planning. Rarely do people plan goals, especially long-term goals, without correcting or modifying a few times along the way. As you work towards your goals, you will learn more about yourself and your capabilities, which will help you make more accurate timeline projections during subsequent planning stages.
Once you have your detailed action plan, let’s use the 80/20 principle to start prioritising and set you up for success.
80/20 Principle
The 80/20 Principle states that 80% of results come from 20% of the effort. Put simply, this means your first focus should be on completing the few, high-priority tasks that will make the largest impact on your work. Once we prioritise your goals, we will introduce scheduling.
Low priority tasks may seem (and usually are) easier to complete and may be tempting to cross off your list first. However, your focus should be on your high priority tasks. Don’t take the easy way out.
Now, let’s use your detailed plan to put the 80/20 Principle into action.
Assign each of your goals one of four priorities: short-term high-priority, short-term low-priority, long-term high-priority, or long-term low-priority.
When assigning these labels, avoid putting all in the short-term high-priority and long-term high-priority categories (the 20%). Yes, all of your goals are important and will get done. However, in order for you to progress in the most strategic way possible, you will need to drop some of your tasks into that 80% category (short-term low-priority and long-term low-priority).
Once you prioritise each of your goals, take a good look at what you have in front of you.
Did you prioritise your goals in accordance with the 80/20 Principle? Are you sure? If you answered “yes” to both of those questions, give yourself a pat on the back. You are that much closer to achieving your goal.
Now that we have your goals prioritised, we are all set to schedule those action steps and time allotments you drafted during the planning phase. This is paramount to productivity.
Put those action steps of your 20% category onto your calendar. Yes, this means putting those action steps into specific time slots on specific days. This way, when that particular time comes up, you know exactly what to focus on.
The most important thing to remember here, which will greatly influence your progress, is that you have to stick to your scheduled times and only focus on the task your scheduled for.
If you find after one day or one week that you are breaking up those focus times, you must reschedule and stick to the new timeframes. The last thing you want is fall behind so far to a point where you need to revisit the planning stage once again.
By the same token, if you don’t actually finish those high-priority tasks during your day simply because you have too many tasks scheduled back to back, you will need to make a small adjustment to your plan so you stay on track without overwhelming yourself.
When can I work on those smaller, less-important tasks? Great question.
If you complete all of your high-priority tasks for the day, only then should you proceed to the less important (80%) tasks. Again, don’t take the easy route. If you prioritised correctly, just checking off one high-priority task from your list is much more important than checking off many, if not all, of your low-priority tasks.
Lastly, one pro-tip to manage your high-priority, long-term goals is to have milestones. If you have a goal you want to achieve by the end of the quarter, schedule these milestones either weekly or bi-weekly, depending on the nature of your project and how much work is required. If you need to meet with colleagues or your boss regarding the project, make sure to include those check-ups on your schedule as well. These milestones will allow you to reflect on your goal progress and help you make any necessary adjustments.
Now that you know how to plan and schedule, let’s discuss how affirmations can help keep you moving forward, no matter what roadblocks stand between you and your goals.
Affirmations
The word affirmation comes from the Latin word affirmare, to assert.
The most high-performing and successful business people, athletes, and role models all encounter negative self-talk. In other words, their inner voice tries to keep them from going after their goals. What sets these people apart from those who quit early and never fully realise their goals is an ability to push through the most difficult parts in the process.
To help you push yourself through those not-so-fun times, we will talk about affirmations, what they are, how they can help you progress toward your goals, and give you suggestions on how to get started.
Affirmations are short, positive lines you repeat to yourself, in your own mind or out loud, that will help change the way you think of difficult tasks and situations. You can say these lines before you start your workday (future tense affirmations), or when you feel stuck during your day (present tense affirmations).
Repeat these affirmations as many times as you need. If you never used affirmations before, try repeating each of these lines twice to get you started.
Here are a few present tense and future tense affirmations you can incorporate into your day to keep the positive vibes going.
Present tense affirmations
“I will continue until I am done”
“I will overcome this difficult task”
“I will persist through failure”
“Failure helps me learn, I will push through”
“I am too strong to stop now”
Future tense affirmations
“I will keep going until I reach my goal”
“I will push through all of my work today”
“I will succeed no matter what stands in my way”
“I will learn from any failures I encounter”
“I will move forward”
You can even craft your own affirmations and put them into action. The key, just like any practice we discuss, is consistency. Consistency is the key to mastery.
Through consistency and repetition, you will rewire your brain to stay optimistic during your work, which combined with planning and the 80/20 Principle, will give you a fail-proof systematic approach toward achieving your goals.
As the great Winston Churchill said, “Never, never, never give up.”
Let’s do this
Now that we discussed a few, actionable practices to help you increase productivity, beat procrastination, and keep you moving forward, it’s your time to shine.
If you read this article and do nothing, a magic fairy isn’t going to come to do the work for you. You need to do the work, there’s no way around that
Do the work, stay persistent toward your goals, and most importantly, never give up.
Ready, set, go!
]]>Have you ever felt like joining in on the fun when seeing kids bouncing around in a castle? Well, guess what? You're not alone! I'm here to let you know that play isn't just for kids, it's for everyone! Engaging in play as an adult can really boost your overall well-being, enhance your creativity, and bring joy and fulfillment to your life. We'll explore all the awesome ways that play can benefit adults and why it's so important to incorporate playfulness into our daily routines. Let's get started!
1. Stress Relief and Relaxation: Play serves as a powerful stress reliever for adults. Engaging in enjoyable activities, whether it's a game, a sport, or a hobby, helps redirect our focus and provides an escape from daily pressures. Playfulness promotes relaxation, reduces cortisol levels, and allows us to recharge and rejuvenate our minds and bodies.
2. Improved Creativity and Problem-Solving Skills: Play stimulates our imagination and encourages creative thinking. Playful activities help us approach challenges with a fresh perspective, fostering innovative solutions. Engaging in creative play, such as painting, writing, or playing a musical instrument, promotes divergent thinking and enhances our problem-solving skills in various areas of life.
3. Enhanced Cognitive Function: Play activities that involve mental challenges, like puzzles, board games, or brain teasers, to improve cognitive function in adults. Play stimulates the brain, enhances memory retention, improves focus and concentration, and increases mental agility. Regular playtime keeps the mind sharp and promotes lifelong cognitive well-being.
4. Strengthened Relationships and Social Connections: Playfulness brings people together and strengthens social bonds. Engaging in group activities, sports, or game nights fosters a sense of camaraderie and builds connections with others. Play promotes teamwork, empathy, and effective communication, helping us develop and maintain fulfilling relationships with friends, family, and colleagues.
5. Increased Productivity and Job Satisfaction: Integrating playfulness into the workplace can have substantial benefits for productivity and job satisfaction. Incorporating play elements, such as brainstorming sessions, team-building exercises, or designated play breaks, can boost creativity, foster collaboration, and reduce stress among employees. Playful work environments cultivate a positive and engaging atmosphere, resulting in increased job satisfaction and overall productivity.
6. Improved Physical Health and Well-being: Playful physical activities, such as dancing, swimming, or playing a sport, contribute to improved physical fitness and well-being. Play engages our bodies, promotes exercise, and releases endorphins, which uplift our mood and promote holistic health. Regular physical play supports cardiovascular health, strengthens muscles and bones, and boosts energy levels.
So next time when you see kids playing, don't just sit and watch them from the sidelines. Join them!
]]>Happiness is ever-present, even in our most difficult times. We just have to look for pockets of happiness and enjoy them as often as we can. So here are our 5 tips for instant happiness, for whatever you’re going through - be sure to note them down in your journal!
Connect with people
When we feel low it’s easy to let our relationships with friends and family slip. Have you ever had to drag yourself out to a social event only to end up having a great time? Remind yourself of that and make some time for those people you haven’t seen in a while. If you don't fancy leaving the house, arrange a FaceTime call or catch up with them via text.
Get outdoors
Swap four walls and artificial lighting for open space and sunlight and you’ll be surprised at how happy it can make you feel! Exposure to sunlight, nature, and fresh air is proven to boost our mental health with increased levels of “happy hormones”, dopamine, and serotonin. So get out for a brisk walk whenever you can!
Treat yourself
Whether it’s some chocolate, a nice bath or that scarf you like that’s just been reduced – it’s ok to treat yourself. A little self-care goes a long way and can add some brightness if you’re having a gloomy day.
Volunteer
Giving back to others is not only a worthwhile thing to do in itself but also benefits you – you’ll feel happier and more satisfied by offering your time to those who need it
Practice gratitude
On some of our more difficult days, it can be really beneficial to journal a list of things we’re grateful for. Whether it’s the roof over your head, your health, or simply the warmth of your cup of tea, focusing on the positive can bring you comfort and joy.
So many of us are programmed to believe that happiness is the prize at the end of the journey, and we fail to realise that moments of happiness are actually right in front of us. With these tips, bring a little happiness to your day. You deserve it.
]]>Meditation has been shown to have numerous benefits for our physical, emotional and mental wellbeing. But what if you're dealing with a back injury, any injury or just find it difficult to sit still for traditional meditation practices? That's where walking meditation comes ensuring healthy habits are still practiced.
Walking meditation is a form of mindfulness practice, that combines the physical benefits of walking with the mental clarity and relaxation of meditation, making sure all parts of your life remain balanced.
Here are some of the many benefits of practicing walking meditation:
1. Reduced Stress and Anxiety
Walking meditation helps to calm the mind and reduce stress and anxiety levels. By focusing on the present moment and your breath as you walk, you can cultivate a sense of calmness, increased relaxation, and resetting your soul in case the injury got you feeling unlike yourself.
2. Better Concentration and Focus
Walking meditation helps to improve your focus and concentration greatly. When you walk mindfully, you're forced to stay present and focused on your surroundings. This can help to sharpen your senses and improve your cognitive function, making the state of your mind more organised and put together.
3. Increased Mindfulness
Walking meditation promotes greater awareness of your surroundings and making the different impacts of nature more effective for your thoughts and emotions. This increased mindfulness can help you develop a deeper sense of self-awareness and lead to a greater sense of happiness and inner peace.
4. Enhanced Physical Health
Walking meditation is a low-impact form of exercise that can improve your physical health. By walking regularly, you can improve your cardiovascular health and reduce your risk of chronic diseases, and at the same time improving your general well-being.
5. Improved Creativity
Walking meditation can help to improve your mental clarity and boost your creativity. By allowing your mind to clear and relax, you can gain access to new ideas and new ways of thinking, which can easily build and boost your confidence, and also give you inspiration to get back to your day-to-day routines and work.
In conclusion, walking meditation is a powerful mindfulness practice that can provide a wide range of benefits for your mental, physical, and emotional well-being. This helps maintain life balance and makes sure you keep your momentum with any other healthy habits you may have in other areas of your life. Whether you're a beginner or an experienced meditator, walking meditation is a great way to cultivate a sense of inner peace and greater self-awareness.
So why not try it today? Lace-up your shoes, find a quiet space to walk, and start reaping the many benefits of walking meditation.
You can also try out our MYnd Map gratitude and self care cards as part of your mindfulness practice to make yourself more intentional.
]]>Do you ever struggle to stay organised and focused with your planner? Bringing colour to your planner may be just the solution you need! Adding colour can breathe life into your planning routine and help you achieve your goals more intentionally and with ease.
Here are some of the many benefits of using colors to plan in your planner:
1. Increased Clarity Using colours in your planner can help you to easily differentiate between tasks and projects. By assigning a different colour to each category or different priorities you may have, you can quickly visually see what needs to be done and prioritise your tasks making it easier to get through your routine and achieve the set goals.
2. Improved Memory Studies suggest that colour can improve memory and increase retention. When you look back at past entries, the colours will help jog your memory about previous events, tasks, and objectives. This is also a great way of keeping your mind up to speed and making sure it is in a great state.
3. Encourages Creativity Studies suggest that colours can unlock a whole new level of creativity. Unleash your creative side by experimenting with different colour combinations, relieve stress through a visual outlet and get more confident in the ideas you come up with.
4. Enhances Motivation Using colours can boost your motivation levels to reach your goals. As humans, our brain seeks to be incentivised with colours and pattern recognition and this helps us achieve our objectives faster making us feel more empowered, which shifts our mindset to a more positive one which then leads to a motivation outburst.
5. Increases Overall Engagement Colors can help you stay engaged and organised in planning your activities within routines. When we like what we see and like doing the task at hand, we become more productive because our attention levels are at their highest and our mood is positive, leading to an ideal outcome.
To conclude introducing colour to your planner helps to increase clarity, improve memory, boost creativity, help with good habit formation, enhance visualisation and increase overall engagement.
So why not experiment with colour today and bring your planner to life? Our MYnd Map Journals which encourages colouring in and using colours can transform your planning and make your journey to productivity, mindfulness and self growth more enjoyable and fulfilling.
Happy Planning!
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Let’s re-establish the importance of our lost love and care for the greatest gift that mankind can ever gift us; Mother Nature. As children, we are taught to preserve and be responsible for the environment. However, over the years you, me, and a whole lot of other people have not just forgotten about our duties as the children of nature in our lives but have also caused several disturbances to its balance. We will share some tips on how we can make that change and help the environment.
The truth is none of us can outlive nature, so ignoring the mess that we all are making in one way or another, will do us no good. The more gratitude we show towards nature, the more we get in return. Stop looking over someone else’s shoulders and take control of your actions. Besides, you will be surprised to know how inspirational the environment can turn out to be in bringing productivity in your life.
It’s never too late to right our wrongs and there’s no other time better than right now to do that. We should be grateful for nature and this beautiful life that we are blessed with. Don’t be the evil that ruins it, when you can rather be the light that helps it shine. We have to help nature help us. Only then can we understand its true meaning and pursue our personal goals.
But before that, you must know how nature is a solution to most of our problems:
Our Contribution to Nature
Just as stated in The Law of Dharma, we must face our duties, be ethical in our conduct, and live this life the right way. Therefore, it is up to us how we treat nature which has helped us in our personal development, physical growth, and whatnot.
Further, when we talk about Nature, we cannot ignore the value that The Law of Least Effort holds in our connection with nature. This Law tells us that every change, and every growth that occurs in nature happens effortlessly. The elements of the environment never try to push too hard and let the natural flow guide them. Similarly, as humans, we also should trust what nature has to offer without over-exploiting our physical and mental health.
As a significant member of this world, each one of us has to realise that taking care of nature is no less than self-care. Take action to build the life around you that you wish to live in. Loving, respecting, and protecting nature should be one of our major life purposes.
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]]>Visualisation is a powerful tool that can help you manifest your goals and dreams. But did you know that colouring can also be an effective way to enhance visualisation? When you use your MYnd Map Journal and colour in the illustrations, you are engaging with our creative side, allowing your minds to drift and your subconscious to take over.
At MYnd Map, we believe that visual aids can improve our productivity and overall mental health. That's why we've included illustrations to colour in our journals, planners, cards, agendas and calendars. Here's why we think this is an essential element of our journaling and planning products:
1. Encourages Creativity
Colouring allows us to express our creative side. When we are colouring, we are not just engaging our motor skills. We are allowing our minds to wander and disconnect from our daily stresses. This helps us access our subconscious, where our dreams and goals reside and create a space that goes hand in hand with the law of attraction.
2. Helps Build Visualisations
Colouring helps our minds to build visuals for what we want. Visualisation is a powerful tool that can help us manifest our desires. Colouring in detailed designs along with your affirmations can bring them to life and at the same time incorporate art therapy in your routine.
3. Relieves Stress
Colouring can help to reduce stress and anxiety. By focusing on the illustrations at hand, you allow your mind to disengage from the stressors of the day and enter a flow state that is calming and productive. This can also greatly be considered as a form of self-care for your mental state.
4. Strengthens Memory and Focus
Colouring has also been found to strengthen memory and focus. According to studies, colouring in well-defined and structured patterns helps to reinforce mental pathways. Engaging in this activity frequently helps us achieve greater mental clarity throughout our day, adding a healthy routine that helps you in your growth journal.
In conclusion, illustrations to colour in our MY Journals and all our MYnd Map tools, you are able to connect with your creative side and visualise your goals and dreams. They support us to disconnect from our daily stresses, relieve stress and anxiety along with strengthening our memory and focus.
We believe that our journals, planners, cards and agendas are a vital tool to assist you in your journey to success, increased productivity and a better state of mental well-being.
Start using your MYnd Map products today and experience the benefits of colouring illustrations in your journal. remember to tag us on socials so we can encourage you along the way.
]]>In our journals, we encourage you to reflect on your Contributions, whether it's the gifts and talents you can share with others or the time, money, or support you can donate, because it encourages you to embrace gratitude and be mindful of the communities you are a part of. And let's be honest, it feels great and makes you feel happy to do something nice for others.
Here are 20 ways you can start and help increase those endorphins /happy hormones:
Consider your intentions
Before you open up a social media app, consider your intentions. Why do you want to go on this app right now? What do you want to see and why? What do you want to get out of it? How do you want to feel afterward? Once you have these questions answered, your time on social media will be a lot more purposeful and fulfilling, and this approach is much better than mindlessly logging on and letting the content that’s thrown at you dictate your thoughts.
Remember that social media is not a reflection of reality
It’s important to never forget that social media is a highlight reel of people’s lives. People are much more likely to post their successes rather than failures. The majority of the pictures you see are photoshopped and edited. The content people post rarely reflects what they are going through in their daily life. For example, when you see an influencer’s 30-second post showcasing their “perfect” morning, keep in mind that it probably required a team of videographers and editors and took hours to make, so don’t compare yourself to others and feel that your life is less exciting, put-together or productive than others.
Curate a mindful feed
Visualisation is an extremely powerful tool when working to achieve your dream life, and it’s a tool we can use on social media. What does your dream life look like? What hobbies do you want to pick up? What skills do you want to nail? We often make goals in our heads and forget about them, so look for creators and accounts who embody your dreams and hit the follow button so this content shows up on your feed. For example, if you want to get better at cooking, follow a page that posts daily recipes and how-to cooking content. This way, your feed becomes an inspiring reminder of what you want to achieve.
Set limits and boundaries
You use social media, don’t let it use you. Remember that it’s a tool that you are in control of, which means you can set limits to protect your mental health and stay mindful. Set a timer so you are only on the app for 30 minutes in the morning and 30 minutes at night. This way, rather than getting caught up in mindless browsing throughout the day, you can actually look forward to the 30-minute sessions you’ve set. Turning off notifications is also beneficial. Not only does it minimise distraction, but it also teaches your mind to not feel excited and validated every time your phone pings because somebody “liked” your photo.
Interact more
Mindlessly scrolling through social media not only wastes your time, it does absolutely nothing to stimulate your brain or positively impact your mental health. Interacting with the content, on the other hand, can. If you see something that makes you smile, like the post and comment to let the poster know that they made your day. If you see a video of someone doing something interesting, share it with a friend and suggest trying it together. Interacting and being more present on social media allows you to spread joy and have a much more positive experience while you’re there.
As technology evolves, it becomes a much bigger part of our daily lives. It's up to us to use it in ways that benefit us rather than let it take over our lives and chip away on mental health or self-esteem. Hopefully, with these tips, you’ll have a much more positive experience as you cruise through social media.
]]>Every single colour can make you feel a specific emotion or feeling, and colour therapy is using colour to invoke those feelings to boost your mental health and can change your life.
I wouldn’t blame you if you thought the idea of using colour to treat ailments sounded a little woo-woo. But colour therapy is one of the oldest methods of treatment, tracing back to ancient Egypt, where temples built for healing used sunlight and crystals to reflect different colours into different rooms dedicated to the healing powers of each colour. In ancient India, colours were thought to enhance the body and remove blockages from our internal energy centres, known as the chakras. This is why I’ve named each MY Journal colour after a specific chakra. Evidence has since supported these ancient concepts, and we can all agree that colour at the very least impacts our mood.
You’ve probably actually experienced the benefits of colour therapy already - the peace you feel when you’re surrounded by green nature or looking up at the blue sky, or even the joy you feel when putting on your favourite red dress. Warm colours are thought to energise and stimulate, while cool colours are thought to calm and bring serenity.
Blue is soothing, and can have calming effects if you’re stressed or anxious or clear your mind if things feel hazy. Darker shades of blue are thought to have sedative effects, which can be helpful if you’re restless or struggling with insomnia. Green has similar effects, while red is more invigorating and thought to boost your energy if you’re feeling unmotivated or in a slump, but can also intensify feelings of aggression if you’re already in a bad mood. Yellow and orange are thought to invoke feelings of happiness, enthusiasm and optimism, and some believe orange in particular can actually increase your appetite if you’re struggling with malnutrition.
While we can’t solely rely on colour therapy to treat conditions that also need therapy or traditional medicine, we can absolutely benefit from using colour to improve our lives. Figure out how different colours make you feel. Go out in nature - what shade of green is your favourite? What colours are most prominent in your favourite room of the house? Which colours in your wardrobe make you feel invigorated?
Once you have figured this out, incorporate this into your everyday life. If you don’t feel confident, pick out an outfit with your colours that energise you. Wear these colours when you exercise so you feel motivated. Add accents of colours that calm you in your bedroom so you find it easier to switch off and rest. Use colours that inspire you in your creative spaces and colours that hone in your focus in spaces where you need to be productive.
The combinations of colours you can use to impact your mood are endless. Go out in the world and figure out how different colours impact you, and be sure to scatter these colours across your everyday life.
]]>We often equate a successful and productive day to one spent getting through the million tasks on our to-do list. Even when we accomplish most of the things on that list, we’re often left feeling exhausted with so much still left to do because we’ve neglected the things that actually help propel and boost our productivity. We also tend to sidetrack other important aspects that we should be maintaining like our mental health and well-being.
We think productivity is doing as much as we can to get the most results. But productivity is a holistic approach. It’s the art of being efficient and effective whilst nourishing our mind, and body, and ensuring we don’t neglect other areas of our life that helps us continue to and even boost our productivity. Read on for 5 quick things you must add to your checklist today for positive mental health and mindful productivity. They may initially feel like a waste of time, but actually they’ll benefit you and make you more productive in the long-run.
Schedule time for breaks and rest
Does your to-do list make time for rest? Scheduling time to relax and take breaks may seem silly, but it is easy to get carried away with all the things we want to achieve and rest and breaks are the last thing on our mind. By scheduling breaks in our planner or journal we are 1.4 times more to follow through with the break. Allowing yourself to relax, whether it’s going for a short walk, lying on your sofa reading or taking a nap helps you rejuvenate, make better decisions, and prevents burnout in the future (experiencing burnout and exhaustion will only lower your productivity anyway!)
Set time for Intentional procrastination
Similar to setting out time for rest, creating space in your to-do list to procrastinate with intention can give you a boost of happiness and increase your productivity, as long as you’re specific about the amount of time you want to spend doing this and don’t get carried away. Intentionally set out guilt-free time to binge-watch a TV series or watch funny Youtube videos for example.
Add things that bring you joy
What brings you joy? It’s crucial to make time for pockets of joy to bring you balance during a busy day. It also radiates positivity which helps you come up with more creative ideas and better solutions. You reduce levels of stress and become ready to tackle any challenges that may pop up in a productive way. Be sure to write in one or two activities that you can focus on which are guaranteed to make you happy. Or you can even find joyous elements in some of those challenging task you have on your list and focus on that.
Ask for help/delegate
Many hands make light work, and rather than spreading yourself too thin, consider if there are tasks on your to-do list that you can delegate. Ask a friend, family member or colleague if you’re using a work to-do list to take one or two items off your plate, leaving you more room to get the more important things done and have time to rest.
Add thinking time to your list
When we spend so much time doing, we don’t have much time for thinking. As a result, we can easily end up where we do not want to be, resulting in us losing time and feeling under or overwhelmed. Thinking time is paramount, this is time that allows you to ponder on exactly what your goals are, what you want to achieve, all the possible actions and steps you can explore, who you can ask for help from or delegate and much more. You are able to use your thinking time to look at the whole picture and daydream about the perfect result. This is time for us to get creative and find the best possible answers and solutions before we write out our to-do lists and take actions. Our actions will be much more productive and intentional rather than reactive.
Check your to-do list and see if it includes these characteristics. If not, add them in, and see if you feel a boost in your productivity and overall well being.
Get our Productivity and Mindfulness Challenge Cards to help you further boost your productivity today.
]]>It’s time to build a personal development routine for our personal growth. Not one that is full of unrealistic expectations and pressure, but one that nourishes your mental health and wellbeing, and is mindful of who you are and your goals for growth in all areas of life. Personal development activities develop our capabilities, potential, productivity and quality of life. They help us assess our life goals and realise our dreams and aspirations. Here is our guide to how you can build these activities into a daily routine.
Make the time for it
Setting aside some time everyday to focus on your personal growth is key if you want to see the difference in your development. Just 5 minutes in the morning and 5 minutes in the evening to do the following can be a good start. Like most things we want to achieve in life, consistency and working at it every day is key.
Assess your Wheel of Life
The first thing you can do in your personal development routine is to take a clear look at what your life is like right now, from every perspective. Use your Wheel of Life to put a pin on where you are in this present moment.
Look at the things that are currently bringing you joy, and the things making you unhappy. Consider the people you are surrounding yourself with - if you are comfortable being 100% yourself around them, if they encourage you to be good to others, hold you accountable, applaud your accomplishments, and support you when you make mistakes.
Take a look at your career, if you’re feeling appreciated, acknowledged and fairly compensated at work. Ask yourself if you are doing enough to help and support others, whether it’s your loved ones, communities or the people you come across in your daily life.
Think about how much gratitude and care you’re expressing for the nature around you. There are endless ways to assess the different aspects of your life, so this may take a while. Spending 10 minutes to do so can make all the difference.
Take the time to dream big
Visualisation has been proven to boost mental health, wellbeing and productivity. It can also make a great addition to your personal development routine. Dedicate some time every day to closing your eyes and picturing the type of personal growth you want to achieve. Perhaps you want to have more empathy, be kinder, more understanding, for example, so think about what that looks like and imagine how it will impact your relationships.
Planning
Use your planner to get organised and write down the things you plan to accomplish. Dedicate time to create to-do lists, and schedule in tasks that go towards achieving your goals, so you have no way of them slipping your mind. It also feel great to see all the things you have accomplished along the way.
Do routine check-ins
As part of your personal development, you want to make sure that you are in line with your hopes, goals and dreams. Use journaling to track the steps you are taking towards your growth. Note down the ways you can improve, what you have learnt and the things you are doing well.
Practice gratitude
Daily gratitude practice in your personal development routine can lead to more appreciation for the people and environment around you. Our 30 Day Gratitude and Mindfulness Cards, for example, are great tools to help you feel thankful for the blessings you have been given.
Implement the things you have learnt
Everything you learn here needs to be put into practice for you to experience development as a human being. Make it your intention to actively put into action the things you learn. For example, if your daily Gratitude card theme is nature, go out to a public park the next day and bask in the sun for 20 minutes.
These tips will help you build the personal development routine that is perfect for you. Remember that it will take time and practice before you see results, but enjoy the lessons you learn and tips you gain from the process, and you will soon start to feel the growth and development that comes from it.
]]>Whether or not you have a Valentine, when was the last time you actually took care of yourself? While it's a great thing that self-care is becoming an increasingly popular concept, the truth is that so many self-care practices we can do to boost our mental health and wellbeing like massages, facials, and solo travelling are not always affordable. Here are 10 ways you can feel instantly calm and happy without spending a penny.
]]>Whether or not you have a Valentine, when was the last time you actually took care of yourself? While it's a great thing that self-care is becoming an increasingly popular concept, the truth is that so many self-care practices we can do to boost our mental health and wellbeing like massages, facials, and solo travelling are not always affordable. Here are 10 ways you can feel instantly calm and happy without spending a penny.
Write an “It’s Done” list rather than a “To-Do List” of everything you’ve gotten done
Change your sheets and make your bed
Write in your journal
Put together playlists for different moods
Tidy and declutter your house
Watch the sunset and take it in (no electronics!)
Check in with your older relatives
Read a chapter of the book you’ve been meaning to get to
Make a list of 10 things you’re grateful for
Call a friend you haven’t spoke to in a while
Want more ideas? Pick up our hand-illustrated 30 Day Self Care and Mindfulness Challenge Cards for guided self-care practise, colour therapy, mindfulness and stress relief.
]]>Saving more, spending less and getting out of debt are some of the most popular resolutions for the new year - but how many people manage to stick to them? In our “New Year, New Me” culture, we often set unrealistic goals that don’t speak to who we are and what we need in our lives, which explains why only 12% of carry through with it. This can negatively impact our mental health and wellbeing, so it’s time to change our approach.
One of the main reasons why we often don’t stick to or achieve our new year resolutions can be linked to our minds and mindset. We probably haven’t taken the time to look into and resolve any negative and limiting beliefs that might be holding us back or causing us to self sabotage.
This is when affirmations come in. Our minds and bodies are even more connected than we think. When we affirm ourselves with positive self talk we fire up the communication pathways between our mind, brain and body, overriding those negative self-talk, thoughts and fears that is holding us back.
Affirming positive words and focusing on who you are and what to become is a powerful tool that will set a strong foundation allowing us to take actions towards our financial goals or any goals we set ourselves. It’s even more effective when we say them out loud, write them in our planners or journal them. Even if we do not believe the words just yet, the more we speak positivity into ourselves the more we will start feeling that positive energy, increasing our confidence and inspiring us to take even more and bolder actions towards our goals.
Here are 10 financial affirmations you can speak to yourself for 2022:
I have the power to create success and build the wealth I desire.
I am worthy of the financial freedom I desire.
I deserve to be paid for my skills, time and knowledge.
I have a positive relationship with money and know how to spend it wisely.
Every month, I learn something new that boosts my financial knowledge and confidence.
Money flows to me at the perfect time and will continue to do so because I am deserving.
I open myself up to receiving money in unexpected ways.
I am created for wealth and abundance and share it with others who deserve it too.
I have the smarts, ability and creativity to turn my ideas into a lucrative reality.
I will not let past money troubles and mistakes define my financial future.
Seasonal depression, also known as Seasonal Affective Disorder (SAD) is a bout of depression that coincides with a change in season. Though some people can be affected by seasonal depression in the spring and summer, most people experience periods of low mood as autumn ends and winter begins.
]]>Seasonal depression, also known as Seasonal Affective Disorder (SAD) is a bout of depression that coincides with a change in season. Though some people can be affected by seasonal depression in the spring and summer, most people experience periods of low mood as autumn ends and winter begins.
Like depression, some symptoms of SAD include low energy and motivation to take care of yourself, losing interest in activities you usually enjoy and feeling sluggish, or in more serious cases feeling hopeless, worthless and contemplating hurting yourself. As our days get shorter, colder and darker, read on to learn how you can cope with seasonal depression and ease its symptoms.
One of the main reasons people feel depressed around this time is the lack of sun. Exposure to sunlight increases the amount of mood-boosting hormones in our bodies called serotonin. A bright, sunny day can instantly put you in good spirits, so in the winter, it can be hard to feel that same motivation and good energy. How do we get excited about the prospects a new year brings when it’s pitch black by 5pm?
We can’t increase the amount of sunlight we get, but we can be mindful of it and plan into our journals time to go outside more often to enjoy it. Start going outside during your lunch breaks, walk to the station during your morning commute rather than get the bus, start visiting public green spaces on the weekends. You can even buy realistic, affordable lighting for your home that mimics sunlight such as light boxes to lift your mood.
Colour therapy has been used for centuries to treat low mood. Blue lights are thought to increase alertness, general mood and attentiveness while pink light can help with detoxifying. You can get affordable LED lights for your room to add colour to your life. Many spas even offer colour therapy with their sessions, but if you can’t afford or don’t have time for that right now, why not try colouring with pencils, pens and paints? Adult colouring has been increasingly popular because it helps reduce stress and anxiety, improve focus and sleep and relieve feelings of depression, loneliness and sadness. All of our goodies have hundreds of illustrations for you to get creative.
During a new year, we tend to nest and stay indoors to avoid the cold, dark weather, especially if we are going through seasonal depression. For a lot of us, it’s also our busiest period at work, so we are often too tired to be sociable. Even if you are introverted, planning it into your schedule and making time for a drink with a friend or evening meal with your family can reduce feelings of depression and sadness. If you don’t have the time, squeeze in a Facetime call, or even an iMessage game with a loved one to feel connected.
There is no shame in talking to a doctor if things get really hard, especially if you are really struggling to cope and get through the day. A doctor can recommend the best therapies or medication that you may need. Remember that seasonal depression is extremely common, so this won’t be new to them. You aren’t alone and it’s your right to get medical attention if you need it. Please also check out a list of mental health support systems we have put together that you can reach out to if you need more support.
Seasonal depression will pass, but it can be exhausting and upsetting to go through. With these tips, you will hopefully be able to cope with it a little better and hold on to the balance, happiness and health you deserve.
]]>This new year, learn how you can shift your mindset, unblock any limiting beliefs, try new approaches and actually accomplish the things you’ve been pining to achieve.
]]>Many of us are guilty of doing the same thing over and over again and expecting the same results, without shifting our mindset or way of thinking. If you’re one of the 88% of people who don’t keep their new year’s resolutions, it’s likely the goals you’ve set for 2022 are the same goals you’ve been trying to achieve for as long as you can remember and you are doing the exact same things you did all those years to try to achieve them.
This new year, learn how you can shift your mindset, unblock any limiting beliefs, try new approaches and actually accomplish the things you’ve been pining to achieve.
Realise your mind can be your biggest obstacle
Our mindset is our greatest asset, but it’s also our biggest obstacle. Once we’ve convinced our minds that we aren’t worthy or capable, it’s hard to go back. We talk ourselves out of putting in the work and enter a cycle of negative mental health for doing so and procrastination and then feeling a burst of motivation to hit the same goals again in the next new year. Whenever any of the negative throughs pop up, write them down in your journal, that way you will be able to see what exactly is holding you back.
Break free from the limits you set for yourself
The first step to shifting your mindset is from breaking free of the limits you’ve enforced with your own mind. This can be done with positive affirmations, scientifically proven to challenge our negative thoughts and views of ourselves. Journal and repeat affirmations such as “I can do anything I put my mind to”,“I have faith in myself and in my abilities”,”I have what it takes to reach my goals.” You will soon start believing these affirmations, countering feelings or self-doubt and taking the actions, consciously or subconsciously to make them come true.
Start fostering a mindset that’s more positive
Once you’ve implemented affirmations into your everyday life, it becomes easier to shift your mindset into one that produces the results you want. Most of the fears you have of trying something or achieving something are probably associated with failing. Rather than viewing mistakes as failures, shift your mindset by seeing them as learning opportunities instead. Remember that if you’re trying something new, you aren’t going to even come close to perfecting it on the first few tries. It’s normal, and expected to make mistakes, so welcome them as opportunities to evolve and develop. Work at your mindset everyday.
Bonus tip: Don’t forget to appreciate the present moment too - when you tell yourself that you’ll only feel fulfilled once you’ve achieved your goals, you’ll forget to appreciate the everyday gifts in your life.
Be consistent
These tasks and tips make shifting your mindset easier, but it still takes work. We don’t wake up every single day and feel confident and self-assured. But we can at least strive to implement some positivity into our mindset rather than dwelling on the negatives. Affirm yourself even when you’re having a bad day: “I won’t let today get in the way of my purpose”, “I am allowed to have a bad day and still feel excited and deserving of the exciting things life has to offer me.”
Changing your mindset can change your life. So start picturing the best version of yourself, and using these tips to become it.
]]>We’re told that Christmas is about spending time with family, but what if your family members are toxic and destructive to your mental health and wellbeing? Unfortunately for some, going home for the holidays can be daunting. It means preparing to receive unsolicited advice about their life choices or overly critical comments about their looks. It’s being forced to be around family members that have caused and continue to cause them pain or trauma. It’s having to hear ignorant, bigoted views all day. If you have no choice but to see these family members this Christmas, here are our tips on getting through it with mindfulness and your mental health and happiness intact.
Know your triggers
The sad reality when being around toxic family members is that it's pretty likely at some point your feelings will get hurt. But the best way you can at least minimise any upset is by knowing and being mindful of what triggers you. Examine the type of comments or interactions that negatively affect your emotions and mental health, for example, rude opinions about your partner, or belittling comments about your career. Once you’re tapped into what bothers you, you can decide how to nip things in the bud before the conversation escalates.
Respond mindfully
When faced with a toxic interaction from a family member, you have every right to stand up for yourself. But this doesn’t always mean you have to argue. Reconsider if it’s worth going back and forth with them. Ask yourself: Will this argument lead to you receiving an apology? Will it prevent this from happening again? If the answers to these questions are no, it may be more conducive to your mental health to respond in a way that’s less emotionally draining and time wasting. When a family member starts to trigger you, firm replies that shut down the conversation may be more effective. For example, “I understand that you aren’t happy but I’m not changing my mind.” “I won’t be discussing that today.” “If you continue, I will be ending this conversation and leaving the room.”
Bring your own entertainment
At some point, you’ll probably need to find a quiet room to get away from the toxic energy. Bring your laptop and headphones with your favourite movies and shows downloaded. Bring journals, colouring books and colouring pencils too for a more mindful and therapeutic escape. You could even bring the materials you need to get some work done - they’re not exactly festive activities, but they’ll put your mind on something other than your surroundings and you’ll feel a mood boost from being creative and productive.
Spend time with your younger relatives
If you’ve had toxic experiences with your family, it’s likely you’ve stopped trying to bond with them. But don’t let resentment and hopelessness about the adults in your family stop you from building a relationship with your younger relatives. The children are separate from the issues you have with the adults, so when you see them at the Christmas gathering, ask them about school, their social lives, their hobbies, views and interests. Building a healthy new family relationship can be a healing experience. If your younger relatives are also dealing with the same toxic family dynamics, it will be equally healing for them too.
Have an escape plan...
This might sound dramatic, but it's probably best to have an excuse ready if you don’t think your mental health can handle another family blowout or distressing conversation. Don’t feel guilty about leaving early under false pretences or not spending time with your family if they aren’t creating an environment you feel safe or happy in.
...or just stay home or away (if you can)
This is understandably not an option for everyone, like those who live with their family or rely on them financially. But if you have your own life outside of your family, understand that you aren’t obliged to be with them just because it’s Christmas. Not all traditions are meant to be kept if it doesn’t contribute to your mental and emotional stability or happiness. Instead celebrate Christmas with your partner or friends or simply have a wholesome day of self-care in the peace and comfort of your own home.
The Christmas season can be a difficult time when you aren’t comfortable around your family. And seeing the world around you seemingly overjoyed to be spending time with their loved ones can make that feeling worse. But the most important thing to remember is that your happiness and mental wellbeing come first. With these tips, you can hopefully reduce the toxic interactions you have to put up with and have the peaceful Christmas you deserve.
]]>The holiday season should be a time of gratitude, mindfulness and enjoyment, but it also often comes with stress, mostly associated with Christmas shopping. Oftentimes we’re rushing around, ticking things off a list in our journals and planners, making sure everyone has their presents. But what if we took our time to plan and give more mindful gifts instead? As we celebrate World Kindness Day, this Saturday, we want to give you a guide on giving from the heart with intention, deeply considering your loved one’s needs, feelings and interests.
What expectations do you have about gift giving?
Take some time to dig deep into your own expectations about gifting. What do you think makes a good gift? Do you feel like “good” gifts have to be expensive? Once you strip back your preconceived notions and begin focusing more on the intentions behind a gift and what it will mean for the receiver, you will start to be more mindful.
What are your loved one’s values?
Now think about the loved one you are shopping for. Sometimes we unconsciously give people gifts that we would love ourselves, or we buy whatever is trending that year. Take the time to consider what your loved one would really value at this point in their lives. What are they passionate about? What are their hobbies? What are their hopes and dreams and how can we support them in making them a reality? Do they like material gifts, or would they prefer an experience like a concert ticket or a class? Think of the way that person has made you feel good, and pour that positivity into a gift that they will love.
How will this gift impact my loved one’s mental health?
It’s important to consider how a gift may impact the receiver’s long term mental health. The excitement that comes from certain gifts can be fleeting. For example, giving somebody who wants to work out more an exercise machine may be motivating at first, but if they eventually stop using it, this could trigger guilt and feelings of discouragement. Try and think of gifts that will have a lasting positive impact on your loved one’s mental health, like a weighted blanket if they struggle to sleep, or a number of massage sessions if they carry stress on their body. Perhaps they are feeling overwhelmed and struggling to get organised, what could you give that will help bring mindfulness and productivity into their daily routine?
Is my gift mindful of the environment?
To be mindful is not only being considerate of feelings and thoughts, but also one’s surroundings and the world in general. Before buying a gift, think about its impacts on the environment and community. How has making the item impacted the ecosystem? Were the labourers involved paid fairly? Perhaps consider shopping locally, or from small businesses. You can even try making a handmade gift yourself.
It’s easy to be a mindful gifter - all it takes is some extra consideration, positive intentions and love. With these tips in mind, you can become a more thoughtful gifter, and you will be able to brighten your loved ones’ lives and strengthen your relationships with them.
In the spirit of gift-giving and kindness, we are putting on great offers of our own journals, planners, agendas and much more 12- 14th Nov. Check out our website for more details.
]]>For most of us, the workplace is where we spend the majority of our lives, so we all know that being miserable at work can be corrosive and a detriment to our mental health and wellbeing. Our work is how we make an income, where we meet the most people, and where we try to thrive professionally, it is therefore vital that we prioritise our mental wellbeing in these environments.
With the pandemic still not quite behind us, it’s been another unpredictable and difficult year for many of us. Whether we’ve started returning to the office or confirming and agreeing to our working from home schedules, it’s more important now than ever to take care of our minds and not let things get on top of us. Here are 5 simple, quick things we can do every day at work to look after our mental health.
1. Get the most out of your lunch break
Sometimes your days at work feel never-ending. The last thing you want to do when you have a million tasks on your mind is take an hour lunch break to go for a walk or sit at a park and read a book. But this doesn’t have to be the case. Even if it’s a 15-minute break from your desk to walk to a quiet area and eat peacefully or taking half-an-hour to go for a quick walk with a colleague or sitting down to eat with them in a green space, reclaiming your lunch break is an effective way of replenishing your mind. Rather than rushing through your food at your desk, try switching off work for a few minutes and taking a real break, and you’ll find yourself going back to your desk more refreshed and productive, ready to take on any afternoon challenges.
2. Enjoy your commute
With packed, humid trains, cramped buses, and time wasted sitting in traffic, the work commute can feel as stressful and time-consuming as a bad day at work. But we can still use our commute to work as time to nurture our mental health. Just because you’re travelling to work, it doesn’t mean you have to be in work mode yet. Studies have shown that watching something funny alleviates any anxiety you may have around that work presentation or busy office meeting, and who doesn’t want to feel calm and confident during a daunting task? So listen to some of your favourite uplifting music, play a game or watch a show you enjoy on your phone and think about what you are most looking forward to.
3. Ask for help
You are just one person, so if you are feeling overwhelmed, reaching out to somebody at work can really take things off your plate. Even if it’s just venting to a colleague who is going through the same thing, simply getting things off your chest can do wonders for your wellbeing. If you feel like you really need extra support, speak to your manager. After all, they are there to manage and support you! Part of their job is making sure you are in the best position to get your job done, and you can’t do this if you’re stressed out and unhappy. If you feel like you can’t talk to your seniors, reach out to Human Resources, or people at your workplace who deal with personnel.
4. Asking for changes
In life, there are some things we think have no choice and have to accept, even if it hurts our mental health. When you rely on a job to feed your family, it might not be easy to walk away. You might not be able to walk away but there might be smaller things you can do that are within your control that will make you feel better and help alleviate some of that mentals stress. For example there are small changes you can ask your employer for that will make things a lot easier to deal with, that will make your work more effective and your mind a lot happier. For example, working by a window to increase your serotonin and ward off those seasonal blues; communicating by email and using your voicemail more if the thought of speaking to people makes you anxious, or requesting a quieter work area so you can concentrate. The type of changes you request will depend on the type of work that you do, but think of small ways that the day can be a little easier to get through, and you’ll see a wonder of a difference.
5. Find out what your employer has in place for mental health support
According to Mind, 60% of employees say they’d feel more motivated and more likely to recommend their organisation as a good workplace if their employer took action to support mental wellbeing. This could be support lines, offering a mentor that you can confide in, or holding events that allow you to meet with and connect to people in your organisation. Find out what your employer offers – these days every modern workplace has mental wellbeing support in place. There are so many helpful services and resources out there that we aren’t even aware exist. So enquire at your workplace, and start getting involved in some of the programs designed to make you feel good at work.
As we start rounding up the year and looking forward to the next, it’s time you start getting into the practise of prioritising your wellbeing at all aspects of your life.
It may feel impossible to try all these tips, especially as our work lives post-lockdown pick up, but implementing just one of these while at your desk or on a break will do wonders for your mental health. Which tip will you try? Comment below.
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