Mental Well-Being

4 ways to stop overthinking and take heart-led decisions!

Let us begin with a simple question. Think of a time you purely used your head. A time when your brain entirely led the way. What happened?

Now… Think of a time you used your heart. When your heart led you fully. What happened then?

Reflecting on that for a moment, do you think the heart-driven decision gave you more joy?

Here are a few ways you can sprinkle in more heart-led decisions in your daily life.

Imagine 2019 is your last year to live.
What are the three things you’ve been meaning to do? Proposing to the love of your life? Writing a book? Climbing a mountain? Make them real!
Fight your fears
Whether you’re afraid because you’ve failed in the past, or you’re fearful of trying, just remember that there’s always a place to start fresh again and fight your fears.
Accept your best
Once you’ve given an effort your best, accept it as such and know that and success will follow!
Be Grateful
Be grateful for what you have even when it’s not easy. Even when things get tough, try to find things to be thankful for.

Everybody has the tendency to overthink. Hope these tips help you deal with it by warding off some of the negative, anxious, stressful thoughts and turn them into useful, productive, and effective ones.

References:
https://www.inc.com/lolly-daskal/10-simple-ways-you-can-stop-yourself-from-overthinking.html

Proven Ways To Set Goals And Achieve Them

Goal setting is by far one of the most important things anyone who wishes to accomplish anything in life must do. But, why is goal setting so important?

Goals are essential to your development and success. If you’ve tried setting goals and it hasn’t worked for you, here are a few tips.

Tip #1

Set Goals, aligned with your Purpose

When you set your goals, always ask yourself ‘why’ you want to acheive it. If you know the ‘why’, following through won’t be difficult.

Tip #2 Spend some time alone

Ask yourself what is it that you value, what those values look like in your life and how they manifest into aspirations.

Tip #3 Determine the difference between your short-term and long-term goals

All it takes is taking out a sheet of paper or making a note on your device and organizing everything you hope to make happen into these two categories. This way you will know where to focus most of your energy.

Tip #4 Create a plan of action for each goal

When we desire a particular outcome, we can’t afford to be idle – actions have to be taken! With each of your goals, take the time to orchestrate an action plan. A small step every day is a great way to pace yourself.

Tip #5 Keep daily reminders of your goals

Some of us like to keep post-it notes on our work desks or on mirrors, while others appreciate a daily alarm on our phones – whatever form you choose, constantly reminding yourself of these goals is ideal.

Ultimately, the key to achieving your goals is to be proactive and believing in yourself. So, buckle up and get on it!

References:
https://medium.com/swlh/5-proven-ways-to-set-goals-and-achieve-them-cf19016b3af1

4 Simple Rules For A Healthy Life!

You don’t need to spend a fortune to get life’s greatest gift – good health! It’s not about keeping up with the latest diet obsession or having protein shakes five times a day. Here are four simple rules for a hearty and healthy life!

Don’t skip snooze time!

Sleep is how your brain recharges for a brand new day. The body needs an average of 6-8 hours of sleep every day. People who don’t get enough sleep are more prone to metabolic disorders and heart disease. So no matter how much of a whirlwind your life may be, make sure you get enough snooze time.

Eat anything, but eat it right.

No single food has all the nutrients you need – so it’s actually recommended that you mix it up. The trick, though, is to eat in moderation. Indulge, but don’t overindulge!

Listen to your body.

There will be certain days where you feel like you’re on top of the world, and some days where you feel down in the dumps. This is your body trying to tell you that something is askew. You need to listen to your body to figure out what it is. It could be as simple as pulling on a sweater because it’s cold or taking a break because you’re overworked!

Work out hard, party hard.

It is recommended that the average person exercises at least 3 times a week. This is only so that you have more time and the ability to do the things you love – be it watching a movie on Netflix or going on a hike! So, the next time you’re feeling like skipping on exercise, just remind yourself how much more active and stronger you’ll be if you do!

Hope we’ve simplified the secrets to a healthy life for you! Keep following these four rules and experience the positive changes in your own life. Let us know what works for you in the comments below!

5 Mind Tricks for Self-Motivation!

Self-motivation is something you have to do for a healthy relationship with yourself. If you aren’t your own cheerleader, you’ll find that others will soon pick up that they have nothing to cheer for either. Be your own motivator and finish tasks efficiently with these five simple tips!

Smart Starts:

A task isn’t doomed for failure if you don’t feel motivated enough to start it. It helps when you break a task down to subtasks and focus on the parts that are the easiest to finish. The positive energy that you receive from each accomplished subtask will motivate you!

Praise yourself:

Acknowledge your own capabilities and achievements. Self-validation is an important step towards self-motivation. This causes a surge of dopamine, the happiness hormone in your brain, and nudges you towards completing a task.

Reward yourself:

We all like a little incentive to things! Motivate yourself to look forward to completing tasks by promising yourself a reward or a treat after you finish. This could be as trivial as watching an episode of your favourite TV show or as great as a shopping spree!

Set deadlines for deadlines:

Set yourself deadlines for tasks a while earlier than the due date by which they need to be completed. This motivates you to start tasks well ahead of time than when required, allowing you to spend more time on things that need fine-tuning.

Take quick breaks:

If you feel stuck doing something, it’s always a great idea to take a step back to see why. The best way to do this is to let your brain relax for a while. Take a five-minute break or as much time as needed to refresh your brain and get back to focusing on the task at hand.

These are simple tips you can do on an everyday basis to feel more motivated and efficient. If you have any more tips on self-motivation, comment below!

6 questions to help you see life more clearly

Life can be complicated. It is a journey where you learn, develop and rise above the hurdles to discover the essence of your true self. Caught up in the pursuit of happiness, we forget to realise the power we have to make ourselves more content and happy.

Here are 6 fundamental questions you can ask yourself to be at the top of your game in life.

Who Am I?

You might describe yourself by your ethnicity or your way of living. However, this question is built to understand how you are constantly evolving as a human being. So think through and look deeper into your individual narrative.

Do I like myself?

This is not about your appearance; it’s about your opinion on your answer to the first question. If you disapprove of yourself, then you would find it difficult to be happy with anyone – it stems from your relationship with yourself.

What matters the most?

This one is crucial – until you clarify what you value the most, you will never know the purpose of what you do. When you find what matters, you will understand the meaning behind the time you spend for each task you do.

Whom do I forgive to find inner peace?

Forgiveness is key. This act of courage keeps you peaceful and free of any unnecessary internal struggles.

Am I doing my best?

Once you find what you want to do, give it your fullest. Also, this action moves you closer to the person you intend to be.

Have I made someone smile today?

Love is the essence of life. The way you treat other people has an effect on you too! A slight gesture by you has the power to make others happy – which will consequently make you happy!

Ask yourself these questions every day and get valuable insights into the work you do!

Couples who workout together, stay together! – Valentine’s week special

A lot of couples look very much in love and connected. The secret to that crazy-in-love vibe they’re giving off could be that they’re working out together. This routine can provide HUGE benefits to your relationship. Read on to discover why the couple that works out together, stays together.

Guaranteed Quality time

If you’re already making time in your day to exercise, why not do it together? Exercising together will give you quality time during the day, and more quality time helps keep your relationship healthy. Isn’t it?

Healthy Competition

Bring the playfulness back into your relationship. Challenge your partner to a running race. See who can do the most squats or planks. It not only keeps your workout interesting but your relationship interesting, too!

Sharing Common Goals

When you workout together, you’re both sharing the same goal of getting healthy and fit. The experience of being on the same page about something big brings you closer together.

Improve Emotional Well-Being

Working out boosts your self-confidence, and can help you improve your moods. The healthier you are, the more energy you have to give to your relationship!

The takeaway

Fitness can be about you, or it can be about you and your partner. Discover how doing so might give your relationship a new dimension and a new perspective.

References:
https://www.psychologytoday.com/us/blog/meet-catch-and-keep/201401/5-reasons-why-couples-who-sweat-together-stay-together

These Breathing Techniques Will Put You To Sleep!

Most of us have trouble falling or staying asleep. Our busy and fast-paced lives are loaded with long work days, stress, parenting burnout, or other emotionally exhausting situations. These can make it really difficult to relax and get some ZZZs.

Lucky for you, we’ve put together a list of breathing exercises that can help you calm your mind and body.

Three-part breathing exercise

Follow these three steps to practice this method:

Take a long, deep breath
Exhale completely and focus intently on your body and how it feels
Do this a couple of times and then slow down your exhale making it twice as long as your inhale.
Papworth Method

In this method you focus on your diaphragm to breathe more easily:

Sit straight and upright. You can even do this on your bed if you are trying to sleep.
Take deep breaths; counting to 4 with each inhale — through your nose — and each exhale
Focus on your abdomen rising and falling, and listen for your breathing sound.
Alternate nasal breathing exercise

This exercise is also called Nadi Shodhana Pranayama. Here’s how you do it:

Sit with your legs crossed, and place your left hand on your knee and your right thumb against your nose.

Exhale fully and gently close your right nostril with your thumb.
Inhale through your left nostril.
Open your right nostril and exhale while closing your left nostril.
Continue this rotation for 5 minutes, and finish by exhaling through your left nostril.

The takeaway

It is found that breathing techniques help you relax, sleep, and breathe more naturally and effectively. Try out these three methods and let us know which one worked for you!

How To Deal With A Negative Internal Voice

How do you deal with negative emotions that surface when you’re stressed or hurt? This is a common problem that many people face. Well, we can tell you one thing for sure – suppressing your emotions is not the right thing to do.

It’s important to attend to these emotions and then take steps to let them go. Here’s what we suggest.

Understand Your Emotions

Look within and try to pinpoint the situations that are creating the stress and negative emotions in your life.

Identify where your negative emotions can come from; a triggering event – an event from the past; maybe your workload, for example.
Negative emotions are also the result of our thoughts surrounding an event; the way we interpret what happened can alter the way we respond to it.

Change What You Can

Defend yourself from stress triggers because you are stronger than you think. You’ll find yourself feeling negative emotions less frequently.

Find an Outlet

Making the right changes in your life can help you cut down on negative emotions. You will also need to find healthy outlets for dealing with these emotions.

Regular exercise can provide an emotional boost whenever you need it.
Meditation can help you find some mental space, so you can better process events.
Finding opportunities for having fun and getting more laughter can help lift your mood so you have the momentary strength to deal with situations.

If you’re feeling angry or frustrated too frequently, this can be a signal that something needs to change; and if you don’t, it will affect your emotional health.

Find a few outlets that will help you overcome these emotions, and you’ll feel less overwhelmed when negative emotions do arise.

References:
https://www.psychologytoday.com/us/blog/women-s-mental-health-matters/201509/7-ways-deal-negative-thoughts

7 bad habits that you should bid goodbye with 2018!

If you’ve promised to give your life a major upgrade in 2019—and beyond; the first step is to leave behind bad habits that may be sabotaging your progress. It might not be easy, but let’s give it a try!

Procrastination/Laziness

It indeed is very easy to postpone doing what needs to get done and to leave it for the next day – except when the next day never comes. So here’s a suggestion- Maybe you should consider eliminating the word “lazy” from our vocabulary entirely to get back on track and stay active!

Spending too much time on the couch

People living a sedentary lifestyle tend to be less healthy. Experts believe, you should get at least 150 minutes of moderate cardio activity or 75 minutes of vigorous cardio activity per week, or some combination in between.

Waking up at 12 pm or later

People who wake late miss one of the greatest feats of nature- ‘Sunshine.’ Also, if you try waking up earlier; you will have more time to get things done and won’t be missing out on half the day.

Spending money on unnecessary things

Start off this new year with the best of intentions to save money – buying only what you need and trying to watch your spendings. So, how about learning to budget your money and stopping to rely on your credit cards?

Convincing yourself that everything you worry about will happen

Worrying yourself too much is one of those common, sneaky bad habits most people indulge in without realizing it. It can cause a lot of stress. So, stop worrying and start living!

Using electronics before bed

You already know you should be getting between seven and nine hours of sleep per night. A before-bed Instagram/Facebook scrolling can steal your sleep away. Moreover, most sleep experts recommend finishing any screen time at least 20 minutes before you’re ready for bed.

References:

https://greatbigminds.com/5-ways-to-say-goodbye-to-bad-habits/

https://www.self.com/story/bad-habits-to-quit-for-health-happiness

4 easy and meaningful wellness resolutions for New Year!

Most New Year’s resolutions are about improving your health and wellness. One key to achieving your resolutions is picking specific, realistic and achievable goals. Right?
But beyond those basics, what should you do differently? Let’s have a look.

Eat mindfully

The idea behind mindful eating is pretty simple: If you take the time to truly savor what you are eating, without distractions, then your body will tell you when you’re full and what it’s craving.

Find workouts that will help you achieve your fitness goals

First, narrow down what it is you want to achieve at the gym, whether that’s building muscle, increasing flexibility, or burning fat. Then try workouts that are aligned with your goals—and the ones you enjoy.

Nurture your resolutions

How you nurture personal relationships depends on you. If it means you add a weekly lunch with a friend to your schedule? Join a local club or practice your favourite sport. Plan a monthly date night with your partner? Eat meals at the dinner table with your family more often?

Drink a bit more water

If you want to up your water consumption, try keeping a water bottle at your desk, drinking a glass before starting each meal.

Wrap up

Don’t wait until Jan. 1 to start setting resolutions to improve your health and wellbeing. Setting goals and improving yourself doesn’t have a right time; that time is any time and it’s best to start right now.

References:
http://thinkhealth.priorityhealth.com/5-tips-for-setting-healthy-resolutions-before-the-new-year/

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