7 Good Habits to Start to Live a Happy & Healthy Life

7 Good Habits to Start to Live a Happy & Healthy Life

Building good habits in your life is one of the most important things you can do for your own happiness, health, development and progress towards your goals.

(Even when you’re busy & don’t have much time)

It always amazes me how many people adopt bad habits in their life.

  • Binging on take-away or sugary food late at night.
  • Getting poor amounts of sleep each night due to staying up and watching tv.
  • Checking their phone first thing every morning.

The list goes on…

If you regularly do any of the above, don’t feel bad.

I’ve been there and done them all too!!

Lucky for me though, I’ve always been obsessed with personal development and bettering myself every day.

This naturally causes me to be self-disciplined when it comes to building good habits.

But during that process, I’ve had to uproot and replace bad habits with more positive alternatives.

Eg. Emotional eating…

A few years ago, I did a course on productivity and it revealed to me so many things that I had been doing wrong, despite thinking they were good at the time.

One of the downsides of being a high-achiever is that you try to get too much done in your days, leading to stress, overwhelm and disappointment.

But this isn’t the best way to do things…

The best way to do things is to build good habits that help you focus on your priorities and take action on them.

That way you can feel like an absolute boss by the end of your day.

Here’s 7 good habits to start now to live a happy and healthy life!



1) Focus on the Positive

One of the greatest habits that can transform your life is to focus on the positive rather than the negative.

So many people spend their time complaining, dwelling on past experiences or putting others down because it makes them feel better.

But what a waste of your time.

It will add so much more value to your life to focus on the things that make you happy, all the great things in your life and all the amazing things to come.

Science reveals that people with a positive mindset naturally experience greater happiness than those with negative mindset.

This is a good habit to get into as it can shape the way you live your life, as well as the lives of those around you.

Repeating positive affirmations are can be a great strategy to help you replace limiting beliefs that may be fuelling your negativity.

Eating well is just one of our recommended Good Habits


2) Approach Health Holistically (Mind, Body & Soul)

So many people get health wrong….

I think it’s because many only focus on one or two areas of health, rather than attacking health holistically.

In my eyes, there are three pillars of health – emotional (soul), mental and physical.

Although physical health (eating a diet and exercising regularly) is the most publicised, mental health and emotional well-being are just as important for long-term happiness and health.

You can improve your health holistically by ensuring that, in addition to eating well and exercising regularly, you’re also:

  • Making time for self-care
  • Doing activities / hobbies that you love, that fill up your cup and also your soul
  • Building strong relationships and surrounding yourself with people who support your aspirations and encourage you to be the best version of yourself
  • Working in a meaningful job that gives you purpose
  • Making progress on your goals
  • Expressing your emotions in a positive way
  • Engaging in healthy stress relieving activities

If you’d like to read more about holistic health, you can check out this article:



3) Make Time for Self-care & Relaxation 

Many of us are so consumed by our work or daily demands that we forget the importance of scheduling down time into our weeks.

We end up becoming so busy that we skip much-needed down time and overlook the need of our bodies to rest.

This in turn, leads to burnout, stress and life dissatisfaction because we have an imbalance of negative hormones circling around our bodies (eg. Cortisol and adrenaline, etc).

Make it easier on yourself and your body by scheduling non-negotiable down time and self-care into your week. This is a good habit to get into.

It doesn’t have to be anything extravagant. Just find an activity that you enjoy and that relaxes you and add it to your weekly calendar.

If you’re short of ideas or nothing comes to mind, you can check out some this article which highlight 9 Relaxation Techniques for busy women.

Nurturing Friendships is another good habit


4) Surround Yourself With People that Make Your Life Better, Not Worse.

This was a life lesson that I’ve learnt relatively recently.

Who does your inner circle consist of?

  • Are they people who light your up, make you feel good and encourage you to be the best version of you?
  • Or do they put you down, judge everything you do, judge others, hold you back, have little drive or are absolute bludgers?

Either way, choose the former.

As I’ve learned first-hand, length of time is NOT the best signifier for a good friend or a good relationship.

Just because you’ve been friends with someone for a long time doesn’t mean that they add value to your life or have the right to be a part of it.

I learned that sometimes it’s time to move on.

Some friendships only last for a chapter of your life and that’s ok.


Make new friends.

Don’t hold onto relationships too long because you’re afraid of what life will be like without them or because you feel you “won’t have any friends” outside of that group.

Doing so will only lead you to getting hurt over and over, or preventing yourself from growing into the person you need to be to achieve your goals.

Join social groups where you can meet likeminded people, reconnect with old friends, or strive to attract more people into your life based on how you treat others and yourself.

If your current circle don’t see your value, they don’t deserve to occupy space in your life.

Instead find people who do, and nurture those relationships every day.


5) Have a Clear Vision & Make it a Priority

Do you have a clear vision of where you want your life to be in 7 years?

If not, you’ve got some work to do my friend.

Having direction and purpose in your life is so important.

It gives your life meaning, and helps you to track your progress year on year, so you’re not the same person 365 days from now. The best way to do this is to have a clear list of priorities.

And NO, I do not mean filling a whole page of “to-do’s” that you want to achieve in a given day.

No no…

That is a direct road to stress, overwhelm and disappointment.

Even though some “gurus” continue to promote this way of time management, it’s not the best way to go about your day. Truth be told, it sort of pisses me off.

Don’t tell me to do more in my day when I’m already struggling with too much as it is…

Prioritising your goals is a Good Habit to get into

Tip #1 – Move away from traditional to-do lists…

Traditional page long to-do lists are NOT the best strategy if you want to be insanely productive in your day.

At the end of the day, it’s not about getting it all done. It’s about getting the most important things done.

Set up your to do list in the order of your greatest priorities and strive to achieve your 3 greatest priorities by the end of your day.

Don’t even look at your other outstanding tasks until those 3 priorities are complete.

Your greatest priorities are tasks that will help to get you one step closer towards achieving your goals. They are often the hardest, most demanding jobs that you often procrastinate with doing the most.

You may distract yourself with trivial tasks such as doing your washing, cleaning the house, catching up with your best friend Kim, etc.

Anything but that most meaningful priority.

Sometimes we rationalise to ourselves that “When I get this done, THEN I will be able to focus and do XYZ”.



Tip #2 – Do the hardest, most impactful tasks first!

Leave the trivial low impact tasks to the end.

Before completing the course I did, I used to have the mindset that getting more small things done (ie. Quantity), was better than ticking only a few BIG things off my to do list (ie. Quality).

I’ve had to work on shifting this mentality a lot!

If you want to have greater impact in your day and life, order your priorities and start with the most impactful first.

Trust me, doing this will make you less overwhelmed, less busy, less stressed, more energetic, more focused and much more accomplished by the end of your day.


6) Meditating Daily is a Good Habit

Meditating daily is such a good habit to incorporate into your daily routine.

Meditation is known for its vast range of benefits, which is why it is becoming such a popular practice in modern day western society.

Meditation is a good habit because it requires that you take a moment to yourself to live in the present. No worrying about your future to do lists, and no dwelling in experiences from the past.

If you’d like to learn more about meditation, you can check out our FREE Meditation for Beginners course which is a lite version of our complete Journey to Calm course.

This mini course provides insight into:

  • what meditation is
  • how it benefits your health and
  • why it is a good habit to include in your day to relieve stress and anxiety naturally.

Click here to learn about our FREE Meditation Course for Beginners.

FREE Meditation for Beginners Course - Journey to Calm (Lite)


7) Build a Powerful Morning Routine to Get Sh** Done

I cannot stress enough how important a powerful morning routine is in your life.

Your morning routine should consist of a series of activities that, when done first thing in the morning, can absolutely transform your life.

A morning routine is a good habit to get into as it can:

  • Improve productivity during your day
  • Start your day on a positive
  • Reduce stress and anxiety before you start work
  • Give you time to determine your priorities for the day
  • Boost happiness and well-being
  • Help you to fill your cup up and do the things you love before committing to your day in the office
  • Help you make progress towards your largest goals

If you don’t have a powerful morning routine in place, outside of cleaning your teeth, having a shower or checking your phone, it’s time to make some changes.

Using me as an example, I have built my morning routine into a powerful sequence of good habits including: 

  • Waking up on time
  • Cuddling with my partner
  • Meditation
  • Reviewing my vision and top priorities for the day
  • Reading affirmations that remind me of who I am and who I want to be
  • Reading / Journaling / reflecting
  • Personal Development
  • Exercise

And yep, I achieve all of this before my work day has even begun.

Spiritual Meditation for Beginners

Crazy eh?

If you’re interested in learning how I do this and would love to build your own morning routine, I can help you.

Your morning routine should help you to:

  • Feel great in the morning
  • Increase productivity in your day and
  • Maximise achievement of your goals.

I teach all of this and more in our Journey to Happiness Course.

Journey to Happiness Course

In the Journey to Happiness Course you will learn to become a happier, healthier and more productive you in 21 days!

Click here to learn more and start the Journey to Happiness Course. 


I hope that you now have greater insight into 7 good habits you can start to incorporate into your week for greater health and happiness.

If you have any questions or comments regarding bad and good habits, feel free to post them below in the comments section.

How I Use Meditation to Decrease Anxiety & Stress

How I Use Meditation to Decrease Anxiety & Stress

If you find it difficult to decrease anxiety or stress, you’re in the right place!

Like me, you probably understand the following feelings:

  • Your thoughts racing on constant overdrive
  • Your heart throbbing in your throat
  • Over-sensitivity to what people say and think
  • Panic attacks
  • Feeling on edge and unable to focus when anxious
  • Having trouble sleeping
  • Finding it difficult to sit still for long periods of time
  • Being unable to swallow properly due to emotions building up
  • AND unable to stop worrying about worst case scenarios or what will happen in the future.
Yep, having anxiety can suck...

But it’s usually at it’s worst when you’re not equipped with effective techniques to manage and cope with it.

As someone who has had anxiety for many years and found constant stress overwhelming, I understand the frustrations of not being able to switch off your mind, control difficult emotions or rationalise why you’re feeling a certain way.

I get it….

But I think the greatest challenge I experienced, was trying to explain my anxiety to my inner circle.

It’s hard to explain your emotions and what you’re feeling (eg. anxious, angry, stressed or upset) when you don’t really have a tangible reason behind it.

Managing Anxiety - When people Don't Understand

And in the moments when they couldn’t empathise with how I was feeling, I’d start to feel weird and like an outcast.

I think that was the greatest pain of them all…

BUT!! There’s a silver lining!  I don’t feel that way anymore!

I’ve learned to be a lot more open with my emotions and have learned how to decrease anxiety and stress symptoms.

And now, I’m so much more stable with my mind and emotions.

But how did I do learn to decrease anxiety?

I’m going to delve into this shortly, but before I do – here’s a video you can watch which covers the same content if you’re more of a visual learner than a reader.

To be honest, Meditation has been an absolute godsend for me!

If you haven’t done meditation before or are a bit intimidated or “weirded out” about with what meditation is, don’t worry! I was in the same place several years ago.

But after giving it a go and keeping consistent, the practice has truly transformed my life.

It’s such an amazing natural way to decrease anxiety symptoms, reduce stress and has a whole range of other benefits for general health and wellness. 

In this article, I’m going to highlight how and why meditation has helped me to decrease anxiety and how it can help you too.


How to Decrease Anxiety & Stress with Meditation 

If you’re struggling with managing anxiety, you probably experience at least one of the following thoughts in your day-to-day functioning:

That you/you’re:

  • Not good enough
  • Unattractive
  • Unloved or unlikable
  • Unworthy
  • Dumb or don’t have what it takes to be successful
  • Prone to fail
  • Difficult for other to understand
  • Have something wrong with you
  • Have no time or are too busy to do things you enjoy

Sound familiar???

The problem is that these thoughts are usually ingrained limiting beliefs that have developed at some point in your childhood or early years of life.

When you have anxiety, or are stressed, these thoughts are triggered regularly and can often occur in a scattered fashion.

The purpose of meditation is to slow down your mind and detach from your thoughts.

You are not your thoughts! 

That is something I have personally learned throughout my meditation journey.

How to Use Meditation to Help Decrease Anxiety and Stress

Why I Tried Meditation to Decrease Anxiety

In 2016, I went on the greatest adventure of my life!!

I spent 1 year backpacking around the world including South, East & North Africa, the Middle East and Europe.

Before my travels, I had read about the benefits of meditation for anxiety and had also heard about the powers of mindfulness.

Although I really wanted to decrease anxiety naturally, I felt that meditation was a bit too “woo woo” and wouldn’t work for me.

I also wasn’t a spiritual person, had very little extra time to invest into it and had some preconceived assumptions regarding what meditation was aboutwhich I later found out were complete myths!

Maybe right now, you’re feeling a similar way?

When working full-time, I’d put off trying meditation because I felt there were more pressing issues. But when I was travelling, I had no excuse…

I now HAD the time to give it a shot and didn’t have much to lose….


My First Experience Meditating #FAIL

Learning how to meditate was not easy, especially given I tried to be smart and do it all on my own (Not something I’d recommend if you’re just starting out too)

It took a lot of trial and error, time and I rarely had any idea what I was doing!

And because I didn’t have a dedicated meditation space, I felt so paranoid that:

  1. My room-mates would wake to find me looking like some uncoordinated passed out starfish on the floor
  2. People would think I’m dead or passed out and would notify the hostel staff
  3. Travellers would walk in on me, ruining my practice, focus, and also causing a big red face of embarrassment (on my end!)


My Experience Meditating Now

Now, several years later, I have developed a steady morning meditation routine. 

And what can I say, it’s freaking awesome!!

I love to meditate in the morning. I find it really sets me up for the day.

These days, I don’t get stressed as easily, I’m more balanced, more focused, motivated, centred and feel genuinely happy before my day has even begun.

Meditation, mindfulness and deep breathing have become necessary exercises in my daily life.

How I Use Meditation to Decrease Anxiety and Manage Stress

The Benefits I’ve Experienced from Meditation

1) Dedicated time to refresh, regenerate and relax. 

One of the greatest things I’ve gained from building a meditation routine is that I’m much more comfortable giving myself permission take a break and a moment to myself.

Being able to pause, reflect, focus and live in the now rather than constantly panicking about the future, what I need to do, my goals or past events.


2) Have Greater Clarity With My Thoughts

Rather than having scattered and distracting thoughts a lot of the time I’m now able to focus on what’s important, and detach from the rest.


3) I Deal With Anxiety & Stress Much Better 

I’m also so much with how I manage anxiety, pressure, stress, nerves, overwhelm and conflict.

Previously, it wouldn’t take much for me to feel stressed and overwhelmed, but now I feel that my tolerance and resilience is a lot better.


4) I Feel Genuinely Happy Within Myself 

Meditation has helped me to feel happier every day because I have greater focus and can prioritise my time on things that have the greatest meaning or impact to me.

I have a better understanding of myself and my emotional triggers, have learned to accept myself as I am and have a more positive mindset. I don’t dwell on the negative and have more gratitude and appreciation for the small things in life.

I guess you could say I’m a much more grounded, happy and balanced person in most areas of my life.


How Meditation Could Help You Decrease Anxiety & Stress


Something to remember…

Although meditation (for some) is a spiritual practice, it’s not magic.

There may be times when you meditate and don’t feel much afterwards at all. Other days you may feel amazing and ready to take on the world!

Another thing to consider is that Meditation will not rid you completely of your anxiety or stress symptoms.

But it will help you to reduce them and cope more effectively.

Although it may not do those things, Meditation will open the door to your subconscious and give you insight into the inner workings of your mind.

Given many of us are so busy running our lives and distracted by the noise around us, we rarely give ourselves time to tune in to what it really going on at a subconscious level.

Before learning the skill of meditation, I had suppressed my emotions for so long, that I’d eventually boil over like a pot on the stove.

Even at the most undesirable times…aka. work.

I learned the hard way but you don’t need to.

Until you sit down and truly listen to what’s going on in your head, you’ll never be able to overcome or address the source of your anxiety and stress.

If you’d like to read more about the health benefits of meditation you can do so here.

How to Meditate to Manage Anxiety & Stress

How to Get Started with Meditation as a Beginner

Wanna know what’s awesome?  Yeah you do…

Well for starters, you don’t have to be a pro or be spiritual to feel the benefits of meditation.

You also don’t need to have a lot of time to invest into it or spend a lot of money on meditation retreats or classes.

I started my meditation journey on a cold hostel floor with a pillow.

Not ideal, but proves it can be done.

To start a meditation practice, all you need is:

  • Yourself;
  • A quiet place to sit or lie down;
  • and guidance form someone who knows what they’re doing.

And that person is me! Yay!!

If you’d like to give meditation a go, and are interested in learning from someone who has been where you are, I offer a great meditation course for beginners to teach you how to meditate.

Decrease Anxiety with our Journey to Calm Meditation Course for Beginners

Icon Journey to Calm Course

In the course, Journey to Calm, you’ll get to learn about the following:

  • How anxiety & chronic stress impact our health and stress relieving activities you can do to combat it
  • About natural remedies you can add into your weekly routine for stress relief
  • How to build a positive and un-shakeable mindset by overcoming limiting beliefs and using positive affirmations, gratitude and mindfulness.
  • About the importance of self-care and some easy things you can do during your week to feel happier and fill your cup up again
  • How to Meditate and what you need to know before getting started
  • How to maintain a good posture to improve the quality of your practice
  • How to choose a meditation pose that suits your body and improves comfort and focus
  • Simple techniques to create a Meditation room that you love and that heightens your meditation practice
  • Simple ways to reduce back & joint pain
  • How to build a fool-proof Meditation Routine in just 14 days.

Click here to learn more about the Journey to Calm Course. 


If you’re not ready to jump into the complete course, you can alternatively sign up to our FREE / Lite version of the course below. 

In the free mini course, you’ll gain an insight into what meditation is, how it works, the benefits and why it is so great for decreasing anxiety and stress symptoms.

Like most things in life, you can never be 100% sure what the outcome will be until you give something a go…

Start your meditation journey today by entering your details below.

How to Overcome Limiting Beliefs in 4 Simple Steps

How to Overcome Limiting Beliefs in 4 Simple Steps

This week, I experienced a bit of a downer moment.

I was living my typical daily routine when my head decided to fill itself with an encyclopedia of negative thoughts:

“Maybe I’m not smart enough to be successful”

“I’m not cut out for this kind of thing”

“What if no one likes my style?

“What if I fail?”

“Hang on a sec, easy there Tiger!” I began to think.

Easy there tiger meme

My mind had spiralled so far ahead of where it needed to be and by giving attention to these limiting beliefs, I was letting myself be pulled down for no particular reason.

What the?

The thing is, limiting beliefs are TOXIC.

Yet, they are something many of us struggle with each and every day.

And, as the name suggests, they limit us from achieving your true potential and goals.

“I can’t do this.” “No one will like me.” “I’m not smart enough.” “I’m not pretty enough.”

“I’ll never get a boyfriend” “I don’t deserve to be loved.” “I must work hard for money.”

Thinking like this is super toxic….

Not only for you but for everyone else around you too.

We need to change our mindset and train ourselves to recognise and overcome these limiting beliefs.

That’s exactly what I’m going to explain in this article. 


Change Your Beliefs – Change Your Life

Most of the negative thoughts and beliefs that infest our minds are triggered by our brain trying to protect us.

Trying to prevent us from confronting our fears and stepping outside of our comfort zones.

But, if you want to be successful you must stop these beliefs from influencing how you live your life.

It’s time for a change.

No more self-sabotage!

Why You Need to Overcome Your Limiting Beliefs

Many of the beliefs that we’ve been holding on to throughout our lives were imprinted on us from a very young age relative to who/what:

  • We grew up with
  • We’ve surrounded ourselves with
  • People have said about us in the past

And, once installed these beliefs become difficult to change, especially for those who are completely unaware of them.

P.S>> If you’re more of a video person, you can watch the video below as an alternative to reading through this entire article. 

Note: In the video above, the part of the brain that stops us from stepping out of our comfort zones and taking risks is the Amygdala, not the Hypothalums/Hippocampus. My mind went blank at the time – so there you go! 

Confirmation Bias

Without knowing, we all select, filter and mould sensory information to fit in with our position, opinions and the way we want to see the world.

But in many cases, what we think we see, is not necessarily how it really is.

We choose to ignore other information that doesn’t confirm what we believe, called Confirmation Bias.

This is why if you ask someone about their perspective on a certain polarising topic or event, let’s use Climate Change as an example, you’ll get the avid:

  1. Believers who have found every possible resource supporting evidence for their argument, and
  2. Non-believers who have also found every possible source to support their opinions

In this instance, few people will actively seek out content that supports the “other side”. This is because doing so, can lead to cognitive dissonance.

Cognitive Dissonance

Cognitive Dissonance relates to the mental discomfort (psychological stress) felt when someone simultaneously holds two or more contradictory beliefs, ideas, or values. And our brain hate’s this feeling!

Therefore, we avoid it like a disease and without even being aware that we’re doing it.

It’s pretty trippy actually!

But now that you’re here, it’s time to let go of some of those old beliefs and you can do that by following the steps below.

Overcome Limiting Beliefs - Girl Crying-min

4 Steps to Help You Overcome Limiting Beliefs

Your beliefs shape your life.

What you think and perceive affects how you behave, which in turn affects how you perform towards others around you.

When not managed effectively, your belief prism can become your own personal prison and demise.

This is why it is so important to take charge and confront them.

You must go into battle….with yourself.


Step 1: Identify

The first step is to IDENTIFY what limiting beliefs you have about yourself, other people, your surrounding environment and your ability to achieve your goals.

Which of these beliefs need to be challenged and uprooted in order to achieve your goals?

As an example, do you believe that you:

  • Have to work hard for money?
  • Don’t deserve love?
  • You’re ugly?
  • You’ll never lose weight?
  • You’re unworthy?

By taking a moment to identify what is going on in your mind, you can now take action towards uprooting these beliefs and making a real impact and change to your life.


Step 2: Decide

It’s time to decide that you’re not going to believe something anymore.

In this step, we draw a line in the sand (metaphorically) and take a stand that from now on, this is it.

You’re not going to believe those things about yourself anymore.

You can do this and you are just as worthy as anyone else to achieve your goals.


Step 3: Immerse Yourself

Your next step is to start bombarding your conscious and subconscious mind with new and more empowering beliefs.

There are three ways you can do this:

  1. You can flip your negative belief into a positive affirmation (Ie. Think a 180 degree shift)
  2. Make up a new belief that supports the vision of the person you want to be
  3. Consume your mind with positive resources and information (Eg. podcasts, personal development, etc)
  4. Meditate regularly to slow down and observe your thoughts.

On paper these strategies may sound really simple.

BUT, uprooting old limiting beliefs that have been ingrained into your brain for years, can be challenging. 

It can take lot of accountability and self-discipline.

I teach more about overcoming limiting beliefs and the powers of mindfulness and meditation in the Mindfully Happy Handbook.

In this ebook, I equip you with the techniques you need to overcome limiting beliefs on your own. I’ll talk more about it at the end of this article.

Consume yourself with positive vibes

Step 4: ACT

  • Take a leap of faith by stepping out of your comfort zone.
  • Start doing the things you’re afraid of.
  • Review the people you hang out with.

Did you know? We become the combined average of the 5 people we spend the majority of our time with.

What does your circle say about you?

If your circle is made up of people who put you down, make you feel bad, insecure or are judgemental of others, it’s time to distance yourself.

Surround yourself instead with people who are happy, genuinely positive and who are where you want to be in life.

As best-selling Author, Darren Hardy says, “Courage is feeling the fear but doing it anyway!”


Using Mindfulness to Overcome Limiting Beliefs 

In addition to meditation and positive affirmation, being more mindful of your thoughts can help you to overcome limiting beliefs.

Taking the time to pay attention to what is going on inside in your head will give you the chance to confront your negative beliefs.

That way you can pull yourself up on that inner dialogue that puts you down when you’re faced with hard times – be it rejection, failure, self worth etc.

If you’re wanting to overcome your limiting beliefs, becoming more mindful of your thoughts is a good place to start.


A Simple Way to be More Mindful

If you need some help overcoming your negative thoughts or beliefs, ensure to snap up your copy of the Mindfully Happy Handbook!

Mindfully Happy Handbook Product

In this 20+ page handbook, I introduce you to the simple but powerful principles of mindfulness, gratitude, positive mindset and mindfulness meditation.

I highlight how these natural activities have helped me to gain a much greater control over my mind, negative beliefs and anxiety.

Take the first step towards being a happier you.

Click here to Learn More & Get your Copy of the Mindfully Happy Handbook


The Power of Gratitude for Greater Health & Happiness

The Power of Gratitude for Greater Health & Happiness

Did you know that expressing gratitude for what we have in our lives has a significant impact on our overall health and happiness?

Sounds like rocket science, right? NOT!

But truly, it’s crazy how many of us forget to express gratitude each day, especially for the things that we are fortunate to have in our lives.

I guess, it’s probably because they’re no longer a novelty. Things like our family, our friends, our health, our houses our education or even our pets.

We have also become so focused on being busy, and on all the things we don’t have yet. This causes us to feel stressed and overlook all the amazingly wonderful things we do have. 

Whether it’s wanting more money, travelling somewhere new, a new job, cooler friends, a new car, a bigger house, etc… the list goes on.

Our brains have become wired to notice and remember the things that are wrong in our lives.

It’s a survival mechanism, that once served to protect us (back in our cavemen days). But, now has less significant importance only causing us additional stress, pain, suffering and unhappiness.

This is why it is important to train our brains to focus on positivity and gratitude.



What is Gratitude?

Being “positive” doesn’t mean walking around whistling, wide-eyed and smiling like a clown…. especially when you’re feeling lousy on the inside.

That’s just fakery and is not going to help you by any means.

It’s also not about ignoring your reality or pretending that things are wonderful when they’re not.

To express gratitude you need to flip your natural urges on their head (Eg. focusing on the negative) and instead, choose to focus on all the amazing things you have already in your life.

Say thank you for:

  • The company of your family and friends each and every day
  • Having a steady job to earn an income (Many people around the world don’t have this luxury)
  • Access to hygienic food and fresh water (Consider the poverty of 3rd world countries)
  • A secure roof over your head
  • The freedom of a car for independence
  • Having a comfortable bed to sleep in at night (Many are homeless & don’t have this luxury)

You get the idea.

There are SO MANY things to be grateful for!

This is why it is important to take a moment out of your day (even just 5 minutes) to list out and appreciate all the amazing things you have already achieved up until this point.


The Benefits of Expressing Gratitude

Dwelling on negative things fuels unhappiness, depression and anxiety whereas teaching yourself to notice, appreciate and anticipate goodness can be a significant happiness booster.

Research has shown that gratitude helps you to:

  • Experience more positive emotions
  • Decrease depression
  • Become more aware of the abundance in your life
  • Feel better about yourself on the inside
  • Improve your relationships, and
  • Strengthen your immune system.

According to HelpGuide.org, a recent study even revealed that gratitude can make you smarter with how you spend your money. Well, that’s pretty awesome, hey!


How to Express Gratitude

1. Give Sincere Thanks to Others in the Moment

When someone goes above and beyond for you or does something to make your day easier, ensure to say a hearty “Thanks!”

It doesn’t have to be anything crazy or over the top, just be quick to verbalise your thanks and appreciation.

Not only will it make the other person feel good, but it will also give your happiness a boost.

Give it a try and see how you feel!

*P.S> Watch this Video*

I love the video below. I almost listen to it every day as part of my morning routine because it reminds me of all the things to be thankful for.

You go Denzel Washington!

It gets me feeling all passionate, motivated and emotional every time….

Maybe it will have a similar impact on you?

2. Keep a Gratitude Journal

Rather than focusing on all the negatives of your day, take a moment to write down all the good things that happened.

Writing down what you’re grateful has been proven to help you feel happier, more connected to others and genuinely appreciative.

It also helps to bring to light small things that may have happened during your day that you overlooked at the time.

To be completely honest, I personally haven’t created a gratitude journal myself, but others do claim that it works for them.

I find that physically recording myself repeating a list of what I’m grateful for and then replaying it to myself each morning is also a really awesome way to do this.

Give both a go and see what you think works best for you.


3. Shift Your Mindset – Look for the Positive

Despite it hurting at the time, even the most painful events from our past can teach us positive lessons for the future.

Rather than dwelling on how sh*t something was, focus on what you learned and how it made you a stronger, wiser or more compassionate person now.

If you struggle with dwelling on the negative in life, check out our steps on how to Overcome Limiting Beliefs in 4 Simple Steps.

This would be a great next step for you!

How to express gratitude through meditation

4. Express Gratitude Through Meditation

I love taking a moment in my morning to reflect on all the amazing things in my life.

Mindfulness Meditation is the technique I use to express gratitude daily.

Meditation is great because it helps you build a habit of expressing gratitude and can help to calm the mind, promote relaxation and improve focus during your day. It also has many scientifically proven health benefits in addition to boosting health and happiness.

If you’d like to learn more expressing gratitude through meditation, a great place to start is with our Mindfully Happy Handbook.

Get your copy of the Mindfully Happy Handbook today and learn how to live a happier, healthier and more fulfilled life through:

  • Mindfulness
  • Meditation
  • Gratitude
  • Building a Positive Mindset &
  • Overcoming Limiting Beliefs that hold you back from achieving your true potential.

Mindfully Happy Handbook Product

Click Here to Get Your Copy of the Mindfully Happy Handbook.


Not Ready For the Complete Handbook?

If you’re not ready to jump in and get the complete Mindfully Happy Handbook, but would like to feel happier and healthier in your life, ensure to sign up for our Journey to Happiness Checklist.

This checklist will give you a list of simple and easy activities you can incorporate into your day to live a happy and healthy life.

It won’t teach you the “how as this is covered in detail in our Journey to Happiness course. But it will give you an insight into the “what”, and some simple activities you can try.

Enter your details below or via the link above to get your FREE checklist.


Next Up: Read our Article on 12 Simple Tips to Live a Healthy & Happy Life


Meditation Posture | An Intro to Meditation Poses for Beginners

Meditation Posture | An Intro to Meditation Poses for Beginners

Holding the right meditation posture and finding the right meditation pose for your body can take practice and trial and error.

Right now, you could be experiencing:

  • back pain
  • hip pain
  • leg pain
  • ankle pain
  • numbness
  • flexibility struggles or even an
  • inability to focus

The problem is that a lot of the info on the internet can be confusing when it comes to which meditation pose is best to start out with.

In this article, I’m going to be exploring popular meditation poses for beginners and some simple ways to improve your meditation posture.

Learning these tips will help you to improve enjoyment during your meditation practice.

Let’s now kick straight into things including the following topics below:

1) Why choosing the right meditation pose for your body is important

2) Meditation Posture:

  • How to position your back, neck and head during meditation
  • What to do with your hands
  • Where to focus your eyes

3) Meditation Posture FAQ’s

4) How to find the best meditation pose for your body



Why Choosing the Right Meditation Pose is Important

To be completely honest, the meditation pose you choose can make or break your meditation practice.

Meditating in an uncomfortable pose repeatedly could cause you to develop a negative attitude towards meditation.

You’re also less likely to experience the many benefits of daily meditation because you’re so distracted by pain and discomfort and therefore, find yourself procrastinating saying “Meditation is to hard.” or maybe “I’m not made for this…”.  

Meditation should be an activity that you enjoy and look forward to each day.

By continuing to meditate in discomfort and not listening to the needs of your body, you’re only going to make your meditation practice miserable and waste your time.

Instead, start your meditation journey right by exploring different meditation poses to suit you body and level of flexibility.

Your meditation pose should also:

  • Balance the energies in your body
  • Help you get the right head space
  • Signal to your body that it’s “meditation time”
  • Make meditation easier by helping your feel stable and grounded
  • Minimise distractions
  • Help you remain still for the desired period of time (Eg. 5 – 20 minutes)
  • Feel relaxed and comfortable

You can also invest in a meditation cushion or yoga mat to increase comfort and reduce back pain during meditation too. Personally, that really helped me!


P.S>> If you’re more of a visual learner, you can watch the video below where I explain everything covered in this article but in a more visual way. And you’ll get to meet me too which is always fun!


Meditation Posture:



How to Position Your Back, Neck & Head

To achieve good posture during meditation, you want to strive for your back, neck, and head to be in a comfortable upright position.

Your spine should feel elongated, almost as though each vertebra is stacked on top of one other.

Imagine a string pulling you up towards the sky causing you to sit straight and upright, with your chin parallel to the floor or tilted slightly downward.

Try to relax the muscles in your neck, shoulders and face so that there is no tension. Avoid slouching or leaning your neck forward.

Doing some neck, shoulder and back stretches before starting could be helpful or even scrunching up your face for a few seconds and then letting it go as you start your practice.

All of these things can help to promote relaxation.


What to Do With Your Hands During Meditation

For good meditation posture, your hands should rest comfortably in your lap, on your knees or by your side.

Don’t worry about copying influencers on instagram, buddhist monks or other types of hand positions you may see on the internet.

You’re just starting out, therefore it’s best to get the foundations sorted first.

Meditation Poses - What to do with your hands


Where to Focus Your Eyes During Meditation

When starting out with your meditation practice, a common question newbies ask is “Where should I focus my eyes?”

Sometimes this step can feel a bit awkward or challenging. Especially if you’re used to running around, focusing on many things at once or have a short attention span.

In the early stages of meditation, it’s worth doing some trial and error to discover what feels most relaxing for you.

Experiment with having your eyes closed or open whilst focusing on a particular object (eg. a candle)

I personally prefer my eyes to be closed, however I have read of others who prefer to have their eyes open and focused on a certain point. It all comes down to personal preference.

Meditation Pose - Where to focus your eyes-min



Meditation Posture FAQ’s

When I started my meditation journey, I thought there was only one kind of way to sit for meditation.

I made many assumptions, and although it was uncomfortable, I thought that was the only way to do it. However, it turned out that my meditation posture was completely wrong.

Here’s a couple of questions that come up regularly by beginners.


1) Is the traditional lotus a good pose to start with?

If you’re a complete beginner then no, I don’t recommend it. This pose demands more flexibility than the others and can cause significant pain and injury if you try and do it too soon in your meditation journey.

If you are really flexible or have been meditating for a while, it could be a good one to try.



2) How does deep breathing tie in with my meditation posture?

Deep breathing is important because it helps you get into a relaxed state and keeps your core strong whilst you hold correct meditation posture.



3) Will I need to buy a meditation cushion, mat or bench before I get started?

You don’t NEED a meditation cushion or yoga mate, but it can definitely help to improve comfort during your practice. I personally use both.

If you’d like to read more about meditation mats or meditation cushions, you can click the links below:



4) My back continues to ache when I’m in sitting meditation. What should I do?

If you continue to experience back pain during meditation, I’d suggest you check out the below article.

Back pain is something that I dealt with frequently during my meditation journey, but I have managed to reduce it by doing stretches, adjusting my meditation posture, alternating meditation poses and using a proper meditation cushion and mat.


How to Find the Right Meditation Pose for Your Body 

In the early phases of your meditation journey, it’s a good idea to have a play with various types of meditation poses.

Avoid just sticking with one.

That way you’ll be able to discover the ones that are most comfortable for your body; aiding you with concentration and focus.


Next Up: Read about Meditation Resources for Beginners | 8 Tools to Get Started


The Benefits of Water & 7 Easy Tips to Drink More Each Day!

The Benefits of Water & 7 Easy Tips to Drink More Each Day!

Is it just me who feels that drinking enough water each day is a lot harder than many make it out to be?

I don’t know about you, but I’ve often struggled to drink enough water and somehow, I don’t think I’m the only one…

 The Benefits of Water | Man drinking water

 Up until recently, I’d tried all the right things…carrying a water bottle, having water breaks and setting alerts on my phone, yet I’d still struggle to consume the recommended water intake.

 How is that even possible??

 When I was busy, it was even worse…

 My water intake went pretty much dismal and I’d find myself:

 Experiencing minor headaches

  • Over-eating due to misdiagnosing my thirst as hunger
  • Feeling fatigued and in need of naps
  • Having pee that was a gross dark yellow colour
  • Having really dry skin (That looked clearly in need of a really good moisturise).

 I guess in situations like these, drinking water was not top of mind.

 But since learning about the benefits of water for our heath and how incredibly valuable it is, I’ve really worked to proactively drink more water during my day and include it as part of my daily routine.

 I can’t wait to share my tips with you shortly….

 To start, here’s a couple of reasons why you should drink more water.



The Downsides of Not Drinking Enough Water

Did you know? By the time you actually start feeling thirsty your body is actually already dehydrated.

There is a natural lag between the time it takes for our bodies to notify us that we’re thirsty, compared to our actual hydration level.

Research shows that as little as 1% dehydration can cause:

  • Moodiness / Grumpiness
  • Mental and physical decline
  • Decrease focus and attention
  • Reduce memory function
  • Hinder motor coordination

Another thing that makes drinking enough water tricky (alongside our lagging “thirst alert”) is that we naturally lose water through our breath, urine, faeces and skin (Eg. Sweating).

So, not only do we need to drink our recommended water intake, but we also need to drink enough water to replace the water lost through these natural bodily functions.


The Health Benefits of Water 

 Since then, I have educated myself on just how IMPORTANT water is for our bodies.

Although, you can survive for around 21 days without food,11 consecutive days without sleep, yet only 7 days without water. (1) (2)

This is because an average adult’s body is made up by between 50-65% water – with blood consisting of about 80-90% water. So pretty much, water is our vital life force!

The numerous benefits of water include:

  • Hydration
  • Mental and physical performance (It can reduce your chance of headaches)
  • Reducing food cravings
  • Metabolism & Digestion
  • Maintaining a good weight / aiding weight loss (it’s a natural hunger suppressant)
  • Supporting healthy bowel movements
  • Good quality and healthy skin complexion
  • A Healthy immune system
  • Kidney health & Flushing out bodily toxins (reduces likelihood of kidney stones too)
  • Energy
  • Body temperature regulation

See what I mean…There are just so many benefits of drinking water for optimum.

The Health Benefits of Drinking Water

How Much Water Should You Drink? 

Sorry to disappoint you, but the only answer I can leave you with is that it depends.

There are a number of factors that need to be considered including height, weight, metabolism, diet, climate, activity and even clothing.

If you think you’re drinking enough water, but have no idea how much water you should be drinking and don’t proactively track it throughout your day, then you’re probably not drinking enough.

Surprise, surprise!

If you actively carry a drink bottle around with you, fill it up regularly, eat a healthy mix of foods, have lots of energy, are rarely thirsty, and your pee is light coloured or clear, then it’s probably safe to say that you’re doing better than most of us.

In 2004, the Institute of Medicine stated that the adequate water intake for adult men is 3.7 Liters, and 2.7 Liters for adult women.

They suggested that using those amounts as a guide should help the vast majority of people meet their daily water needs. However, strenuous exercise, hot weather and body composition can demand more.

Another source suggests that you can work out how much water you need to drink by dividing your “weight in pounds” by 2. That then equals the amount of ounces you should drink to reap all the benefits of water.

I must admit…

All that maths business is a bit too complicated for me and in Australia we don’t use pounds or ounces. So, truthfully, I have no Idea what they’re on about.

Instead, I personally aim to drink about 8 glasses of water or 3-4 drink bottles each day (but this can vary depending on the day, the weather and what I’m doing for exercise).


7 Simple & Easy Ways to Drink More Water

 It is suggested that around 80 per cent of your total daily water intake should be from beverages and the remaining 20 per cent from the food you eat during your day.

Yet, many of us seem to struggle with meeting our daily quotas, meaning many of us are walking around dehydrated. But why is that the case?

I think that many of us find ourselves not drinking enough water because:

  • We think we’re getting enough water, but don’t track how much we’re actually drinking;
  • We underestimate the benefits or remain naïve to how significantly our body needs it for optimum health and functioning;
  • It’s so readily available so there’s no urgency and we forget to appreciate its abundance;
  • Some don’t like the taste of water on its own and turn to flavoured drinks instead (eg. coffee, soft drinks, juices and everything BUT water) which have added sugar, flavourings and other ingredients;
  • Many count coffee, soft-drinks or juice as water replacements because their “made with water” but this will never give our bodies the same benefits as drinking the real thing;
  • Let’s be honest… We’re lazy. Sometimes we just can’t be bothered. We may feel “too busy” or have too much other stuff on our mind to even think about drinking more water. It passes straight through our mind.

If any of those points are where you’re at, I feel ya. There’s no judgement here!

I too was on that road, but since I’ve learned some simple and easy ways to drink more water, I’ve noticed such amazing changes to my all-round health.

If like me, you’re blessed to live in a country where water is abundant, practically free and plentiful, then why not make the most of it!

The trick is to create a habit that fits into your lifestyle and sticks.

Here’s 7 simple and easy ways to remind yourself to drink more water during your day.


1) Start Your Day With a Glass of Water

If you want to start drinking more water, the first thing you can do to improve your intake is start your day with a refreshing glass of water.

Overnight, our bodies dehydrate a lot, therefore a cold or warm glass of lemon water or a herbal tea can make a huge difference to how you feel in the morning.

It’s a great way to hydrate your body quickly, and also an awesome strategy to help you wake up too. It also starts your day on a positive, so you’re not playing as much “water” catch up during the day.

The Benefits of Water with Lemon

2) Carry a Water Bottle Around With You

Personally, I’m one of those people that doesn’t go ANYWHERE without my drink bottle. And if I do, it’s by accident and I feel totally bare or incomplete.

I know it sounds silly, but sipping water throughout the day is a habit for me now, so not doing it feel very odd.

A great tip is to find a small drink bottle that is small enough to fit in your hand bag so you don’t have to worry about constantly lugging it around separately.


3) Turn drinking water into a game / challenge

Sounds a tad lame, but trust me this trick is awesome!

I don’t know about you guy, but I’m ultra-competitive. If you can turn something into a game or personal challenge, I can’t help myself.

I recently purchased this drink bottle with time markers, that sets out how much water I should have drunk by a certain time in the day.

This helps to ensure that you’re consuming enough to receive the numerous health benefits of water.

I keep this drink bottle on my desk at work and refill it each morning to restart the challenge. Because it stays on my work desk, I am never without a water bottle at work.

It also sits right in front of my nose throughout the day so I don’t forget and saves the inconvenience of having to get a glass or mug each time – double bonus!

It’s been the best thing I’ve bought myself in a while – from a practicality perspective!

It makes drinking fun, especially for people who are competitive and like to have a gauge of how much to drink without having to think deeply about it (a.k.a Me!!).

Many of your traditional stores don’t have them, but here’s a couple that are similar to the one I got and offer similar benefits.


1. Cactaki 32oz Water Bottle with Time Markers

This water bottle is BPA Free, Non-Toxic, Leakproof, Durable and great for Fitness and Outdoor Enthusiasts. It has time markers that give you a guide into how much water you should have drunk by a certain time in the day.

It can help to give you a fun challenge and also help to hold you accountable.


Click Here to View on Amazon



2. Giotto 32oz & 22oz Water Bottle with Time Marker

This water bottle is leakproof, BPA Free, good for active or outdoor enthusiasts and helps to ensure that you’re drinking enough water during your day. It has a straw, which is good if your prefer that style of drink bottle rather than a nozzle.

Click Here to View on Amazon




4) Set an Alert on Your Phone / Smart Watch / Fitbit

Another nifty trick is to set a timer on your phone or smart watch (if it has the function) to remind yourself to drink more during the day. For some this can work really well, but I’ll admit, for me I found it less effective.

The reason I personally found this tip less effective was because I hate phone alarms and unnecessary notifications to start with. They irk me and give me anxiety.

When I’m in a focused state, the last thing I want is to be disturbed by a buzzing high-pitched noise… no thank you.

As soon as I hear that alarm go off, my instant reflex it so turn it off…and quickly.

So, despite seeing and acknowledging the “Drink More Water” note and reminding myself, I’d find myself gradually forgetting about it due to being engrossed in my work.

What can I say…I’m a drink bottle kind of girl. 

At the end of the day, it’s each to their own. This strategy worked really well with one of my work colleagues. That’s why I thought I better mention it as it could work for you.


5) When You Feel Hungry, Drink Some Water First

Water is a natural hunger suppressant. It can prevent you from over-eating and eating naughty snacks due to avoidable cravings or misdiagnosing thirst as hunger.

Having a glass of water before eating a meal can help to make you feel fuller and aid digestion.

If you’ve had a glass or two of water and still feel hungry, it could be time to eat some food.


6) Substitute Your Morning Coffee or Juice

For some of you, this tip has probably been crossed straight off the list.

“Aint no one gonna take my morning coffee away for me”…you’re probably saying. However, did you realise that coffee is a natural diuretic.

This means that it may actually be dehydrating you throughout the day….rather than hydrating you. That’s why doing a simple substitution can be a really helpful way to combat it.

Especially if you’re someone who drinks multiple coffees during your day, make yourself a challenge to substitute at least 1-2 of your coffees with a glass of water or a herbal tea.

It will do wonders to your body.

Benefits of Water with Fruit Added


7) If You Hate the Flavour of Water…

If your local water tastes bad or you don’t like the normal taste of water…the first words that come out of my mouth are suck it up princess!

Sorry not sorry!!

At least you have access to clean water. There are many less fortunate people out there who would trade anything to be in your shoes and have access to clean water.

Some kids in Africa have to walk kms for fresh drinking water and carry it home in buckets on their heads. I’ve seen it first-hand…

Definitely woke me up.

OK, but what if you truly don’t like the taste?

Well you do actually have some cool healthy options you can look into:

  • Drink herbal tea
  • Buy bottled water (this will cost you a fortune overtime though)
  • Squeeze some lemon, lime or other fruit into your water for some added flavour
  • Buy one of those “sparkling” water machines to add some bubbles to it for added texture
  • But a water filter or filtration system that makes your water taste better

I’d also try to avoid drinking juices, ice teas, soft drinks, coffee and any other drinks that have added sugars, caffeine or flavours.

So there you go, 7 different tips to help you drink more water and ensure that you’re taking advantage of the mange health benefits of water.

If you’re interested in getting yourself a water bottle that helps you to 1) track how much you’re drinking 2) inspire you to drink more and 3) reap the many health benefits of water, I can definitely recommend this one below.


Cactaki 32oz Water Bottle with Time Markers

Key features:

  • Non-toxic & BPA Free (Doesn’t contain the chemical Bisphenol-A like some plastics)
  • Leakproof
  • Durable
  • Great for Fitness and Outdoor Enthusiasts
  • Good price & quality
  • Great reviews and track-record on Amazon
  • Helps you track your water intake and hold yourself accountable

Click Here to View on Amazon

14 Happiness Quotes by Famous People

14 Happiness Quotes by Famous People

Happiness – Something we all seek to obtain in our lives, yet many struggle to achieve. 

I don’t know about you, but I always find following celebrities journeys so fascinating, as well as the wisdom they share from their newly gained experiences.

I think it’s always important to remember that all of us have our battles, but there’s always a silver lining.

Here are some amazing and thought-provoking happiness quotes from some of the world’s greatest idols, or should I say, some of “my” greatest idols.

Upon coming across these throughout my own journey, I just felt like I HAD to share them with you and add some sparkle to your day!

So, without further ado, let’s get straight into it and start with one of my absolute favourites: Leonardo DiCaprio.

PS> If you’d love some tips on how to live a happier and healthy life ensure to grab a copy of our free daily Journey to Happiness Checklist.

With this checklist, you’ll gain insight into some simple activities you can do each day to feel awesome in your body and win the day before you’ve even entered your office doors.  


14 Happiness Quotes by Famous People


1.“If you can do what you do best and be happy, you’re further along in life than most people.”

– Leonardo DiCaprio, Actor


2. “Thousands of candles can be lit from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.”

– Buddha


3. “Only those who have learned the power of sincere and selfless contribution experience life’s deepest joy: true fulfilment.”

– Tony Robbins, Entrepreneur & Life Coach

how to have a happy life: Nature can help to you to feel happier in life

4. “I think most of us are raised with preconceived notions of the choices we’re supposed to make. We waste so much time making decisions based on someone else’s idea of our happiness – what will make you a good citizen or a good wife or daughter or actress. Nobody says, ‘Just be happy – go be a cobbler or go live with goats.”

Sandra Bullock, Actress


5. “Happiness resides not in possessions, and not in gold, happiness dwells in the soul.” 

– Democritus, Greek Philosopher


6. “There comes a certain point in life when you have to stop blaming other people for how you feel or the misfortunes in your life. You can’t go through life obsessing about what might have been.”

– Hugh Jackman, Actor


7. “Happiness comes from you. No one else can make you happy. You make you happy.”

– Beyoncé

Happiness Quotes by Famous People

8. “Most people would assume my business success, and the wealth that comes with it, have brought me happiness. But I know I am successful, wealthy, and connected because I am happy.”

– Richard Branson, Business Entrepreneur


9. “You might not make it to the top, but if you are doing what you love, there is much more happiness there than being rich or famous.

– Tony Hawk, Professional Skateboarder

10. “No one is perfect… absolutely no one. Like precious stones, we have a few flaws, but why focus on that? Focus on what you like about yourself, and that will bring you happiness and peace.”

– Richard Simmons, Television Personality

Spiritual Meditation for Beginners

11. “Find out who you are and be that person. That’s what your soul was put on this Earth to be. Find that truth, live that truth and everything else will come”

– Ellen DeGeneres


12. “My mother is a big believer in being responsible for your own happiness. She always talked about finding joy in small moments and insisted that we stop and take in the beauty of an ordinary day..”

– Jennifer Garner, Actress


13. “It is very important to generate a good attitude, a good heart, as much as possible. From this, happiness in both the short-term and the long-term for both yourself and others will come”

– Dalai Lama, Buddhist Monk


14. “The most important thing is to enjoy your life—to be happy—it’s all that matters.

― Audrey Hepburn, Actress


So there you have it, some beautiful happiness quotes and tips to help you create a life that you love.

If you’d like a guide that helps you build a morning routine that lights you up every single day, check out our FREE Journey to Happiness Checklist.

This checklist gives you a summary of activities you can do at the start of your day to boost productivity, happiness and overall health. 

Get your copy by entering your details below so it can be sent straight to your inbox.


12 Simple Tips to Live a Healthy & Happy Life

12 Simple Tips to Live a Healthy & Happy Life

Although all of us want to live a healthy and happy life, it’s seems almost rare to find people who are entirely happy, healthy and fulfilled in their current lives. 

Especially in western culture anyway….

It seems like so many of us are struggling to find the true happiness we seek in life, leaving us feeling incomplete, unhappy, stressed, unfulfilled and anxious.

But why is it that we struggle so much?

Well, personally I believe it has something to do with being taught to seek happiness from sources outside of us, rather than looking within. 

Rather than creating the lives we want for ourselves, we focus our attention on things that don’t actually bring us happiness and prioritise activities that give us short term gratification or are self-sabotaging.

Things like:

  • Working in a job you hate because it pays good money
  • Focusing on money and material possessions to validate your self-worth
  • Binge watching TV or eating sh** because it feels good at the time
  • Not feeling happy or confident in our bodies because we’re fatter than the “normal” person
  • Not going to gym because it’s easier or you can’t be bothered
  • Not doing what you love or hobbies that light you up because you have “no time” or are “too busy”
  • Spending your time on low priority and trivial things which don’t add value to your future

Yep, I’m sure each of us can relate to at least one of the above points.

Meme about hating job

The tricky part is that this behaviour is a part of our DNA…

Back in the day, instant gratification would almost guarantee our survival and made us happy. But that’s because we weren’t living as long as we do today.

So what can we do to combat this?

To live a healthy and happy life, here are 12 simple tips and activities you can incorporate into your week.

They will help you to truly become a happier and healthier you.



1) Mindset & Mental Health

Our mindset is one of the greatest contributors to our overall and long-term happiness and whether you’re able to build a happy life that you love.

Your mental health is greatly influenced by your mindset – ie. whether you often see yourself as a victim, always dwell on the negative or seek out the positive in all situations.

In most cases, our mindset is built upon subconscious internal beliefs. These ingrained beliefs have typically been imprinted into our minds from a young age by those around us – our parents, teachers and even our friends.

The problem is that most of us are completely unaware of the beliefs we have installed.

And you’ll never really know until you take a moment to reflect and tune into your body.

Meditation is a great way to do this and can help you identify any limiting beliefs that are holding your back from your true potential. Whether it’s beliefs about money, beliefs about yourself or beliefs about others.

If you want to live a healthy and happy life, you must uproot these negative beliefs and replace them with constructive positive beliefs. I teach you how to do this in the Journey to Happiness course.

(I’ll touch more on the course shortly, in case it’s something you’re interested in checking out.)


2) Managing Stress and Anxiety for a Happy Life

In today’s age, chronic stress is almost becoming the norm…

So many of us are used to running around like headless chickens, stressed out of our minds and having way too much on our plates to handle each day.

Whether it be working in a very demanding job, trying to manage household duties whilst growing a family, making time for study or even stress from imposed social norms and expectations.

The problem is that there are so many negative impacts of stress on our bodies.

For starters, chronic stress can impact our mental health, emotional health and physiological health. Which is the exact reason why it’s important to nip stress in the bud, rather than ignoring your symptoms.

Some techniques and activities that can be helpful for stress relief include:

All of these techniques can help you manage stress and anxiety

how to have a happy life: Nature can help to you to feel happier in life

3) Set Personal Boundaries

Whether at work or home, it is so critical to set personal boundaries. If you want to live life on your terms, you need to determine what your limits are.

And trust me, regardless of what you think, everyone has a limit!

Especially when it comes to saying no, having enough time in your day, patience, emotional tolerance or even money.

It is so important, to set expectations on what you will do and will not do. Not only in terms of morals and ethics, but also in terms of your workload.

You’re not doing yourself any favours by continuing to say yes to everyone because you:

  • Are a people-pleaser
  • Fear not being liked
  • Worry that people will get upset with you
  • Wonder whether your colleagues will think that you “can’t handle it”

Being able to say no, is not a weakness. It is a strength!

And I know because I used to be one of the biggest people-pleasers out there!! AND I was miserable…

So what’s the key takeaways…

  • If someone is constantly delegating you work and it’s too much to handle, speak up and say no!
  • If you have other priorities you’re working on and someone keeps trying to bump ahead of the queue, say no.
  • Through good communication with your peers, family etc, saying no doesn’t have to be a bad thing or hurt anyone’s feelings. Instead you are protecting yourself whilst also ensuring that you can follow through on your promises and attend to your greatest priorities

The truth I stand by is “If you can’t respond with a heck yeah!, it’s ok to say no.”


4) Meditate Regularly to Build a Happy Life

As mentioned earlier, meditation is an amazing and natural way to boost your happiness and mental health by allowing you to tune into your body.

In addition to stress relief, there are many known benefits of meditation. This is why it can be a great exercise to add into your daily routine, even if it is just for 5-10 minutes a day.

If you’d like to learn more about meditation you can check out this step-by step guide.

Alternatively you can also enter your details below to get started with our FREE mini Meditation Course for Beginners.



5) Eat a Nutrient Rich & Healthy Diet

 Now this tip is not rocket science….

Most of us know that to be healthy, eating a good diet is pretty critical. BUT, often even those who think that they are “eating healthy” are not getting enough nutrition into their bodies.

The truth is that foods aren’t as nutritious as they used to be.

Especially given many whole foods such as fruits and vegetables, are picked prematurely and ripened artificially to satisfy the large demands of a growing population.

Some foods now even contain or have been sprayed with pesticides and toxins which can cause havoc in our bodies over time.

Unless you eat local, home-grown or organic produce, this can be really hard to avoid.

You can read about how I use a whole food diet to maximise the nutrition I put into my body, for optimal health and performance.

In that article, I also refer to a natural whole food supplement I take to help fill the gap between the nutrition my body is getting from my food, versus what it actually needs for optimum health and performance.

A whole food supplement can be a great option if you’re busy, don’t have a lot of time or don’t want to constantly think about what you’re putting into your body.

You can read more about the whole food supplement I use here.


6) Exercise Regularly for Your Health

Exercising regularly can be an important way to relieve stress as it can help to rid our bodies of “stress” energy.

But the key is to find a type of exercise that you enjoy, rather than exercising just because you feel that you have to.

As soon as you make exercise a chore, you’re going to find yourself procrastinating and self-sabotaging. You’re also unlikely to build a stable and consistent routine – which can negatively impact your health in the long term.

Our bodies are MADE to move… not to stay seated at an office desk. So, not exercising is actually doing your body a disservice. 

Think about what you can do that moves your body and that you love, so you don’t have to think about exercising it just naturally happens.

Here are some examples to get you thinking:

  • Gym
  • Swimming
  • Dancing
  • Walking
  • Running
  • Team sports (eg. Basketball, Tennis, Athletics, etc)
  • Canoeing / Kayaking
  • Gardening
  • Yoga
  • Tai-Chi
  • Martial Arts / Boxing

There are so many options to choose from to add some exercise during your week. Find something you love and stick to it!

Mindset is important to live a happy life

7) Build Positive Relationships

Although the following quote is heavily used, I still wholeheartedly believe it to be true….“You become the average of the 5 people you spend the most time with.”

So the question you must ask yourself is “Who do you hang out with on a regular basis?”

Are you spending your time with dead beats, drop kicks, nasty or bitchy people, judgemental people or those who make you feel bad about yourself?

If so, it’s time to make some cuts…

Don’t waste your time nurturing relationships with people who don’t give you the same in return, or aren’t encouraging you to be the person you want to be.

I have learned from this first-hand….

But remaining friends with people because it’s convenient or because you’ve known them since childhood is not a good enough excuse if they continue to make you feel bad about yourself.

Instead, aim to surround yourself with people who:

  • Light you up,
  • Share similar interests
  • Look for the positive in life
  • Support you and
  • Encourage you to be the best version of yourself.


8) Express Gratitude 

Although most of us have goals that we’re working towards, it’s important to take time to reflect on all the current or previous things you have achieved or experienced and are grateful for.

Examples may include your family, owning a house, getting an education, having a job, having all senses and limbs intact, etc.

We often overlook the things that become a norm in our lives, but often they are they things we should cherish most.

Rather than constantly focusing on the future or dwelling on the past, allow yourself to stop and smell the roses. Think about all the things that you are grateful in your life and that make you the person you are today.

Showing gratitude and appreciation each day, even for just a few minutes, has been scientifically proven to boost happiness and contentment in life.


9) Allow Time to Unwind

To live a happy and healthy life, you must make time for the things you love and set aside downtime to relax your body and unwind.

A nice little trick to help you do this is to schedule a few activities that you love to do during your week in your calendar / diary FIRST!

As an example, a couple of things that I strive to do each week to fill my cup up are:

  • Make time for exercise 4 times a week
  • I go to the sauna and for a swim on Thursday evenings
  • I meditate each morning before work for 20-30 minutes
  • Wednesday night is date night and we go dancing together

If you’re currently overwhelmed and truly think you have no time for yourself, I recommend starting with even just ONE thing you can do during your week that makes you feel good.

Our bodies need a break.

We’re not made to continuously function at a heightened or stressed state without burning out. So, do yourself a favour, and make down time a priority.

Allowing time to unwind is important to live a healthy and happy life

10) Get Enough Sleep

I can’t stress enough how important sleep is for our overall happiness and health.

Although the general recommendation is to strive for 7-9 hours of sleep, sleep needs can vary from person to person.

Some people can perform optimally on 5-6 hours of sleep, whereas others may need more than 9 hours to feel refreshed.

I personally strive to get a minimum of 6-8 hours each night, otherwise I notice that I just can’t focus as well as I normally do. I’m also not as productive, get headaches and my eyes become strained and heavy.

If getting more sleep is an area you need to improve in, I suggest striving to get 7-9 hours of sleep and experiment with different lengths of sleep to see what works best for your body.

If you struggle with getting to sleep, or getting enough sleep due to waking up or insomnia, I suggest that you consult with your doctor with some tips & tricks that could help you.


11) Reduce Time on Social Media

If you want to live a happy and healthy life, stop spending so much time on social media.

Probably not a surprise for some of you but social media can be extremely detrimental to your mental health and happiness, especially when over-consumed. 

When over-used, social media can cause us to doubt ourselves and our self-worth.

This constant comparison game can cause lowered self-confidence and esteem, unhappiness and a whole spectrum of other negative emotions.

You must remember that social media is literally a filtered highlight reel of people’s greatest moments in life. Therefore, you’re not seeing the complete picture of what is actually going on behind the scenes.

I’ve had it myself where someone I was connected to (who always seemed to have their life together, had lots of friends and posted regularly about the good things in life) disclosed that they were actually suffering from depression and a gambling addiction.

I had no idea!!

The key message: be careful and avoid comparing yourself to others on social media. The life you see online is not usually the same as what is often going on behind the scenes.


12) Create a Morning Routine That Makes You Feel Awesome!

The final tip to live a happy and healthy life, is to build a morning routine that you love and fills your cup up.

Having a solid morning routine can give you more time to focus on the things you love and can help you to:

  • Take control back over your day
  • Train your mind to focus on the positive appreciate the small things
  • Start your day with something productive rather than waking up feeling lazy or drowsy due to snoozing your alarm
  • Get yourself into momentum for the day
  • Fill your cup up with things you love so you don’t feel deprived during the week
  • Fuel your mind with positivity
  • Affirm your vision, goals and beliefs
  • Grow into a bigger and better version of yourself because you are continuously evolving
  • Make progress towards your goals
  • Learn a new skill
  • Plan your day in advance so you can be proactive, rather than being reactive.
  • Enjoy and appreciate the present moment, rather than focusing on the day ahead

When building a morning routine, you should aim to create a routine that works in with your lifestyle and that you’re going to enjoy.

Create a morning routine to create a happy and healthy life

How to Create a Morning Routine to Live a Healthy & Happy Life Long Term

If you’d like some help and guidance to create your own morning routine, definitely take a look at the Journey to Happiness course.

In this 21-day course you will learn:

  • How anxiety & chronic stress impact our health and stress relieving activities you can do to combat it
  • About natural remedies you can add into your weekly routine for stress relief
  • How to create your dream life and Identify areas of improvement
  • About the science behind what makes people truly happy from the inside out
  • How to create a meaningful vision board that can help to motivate you and keep you on track towards achieving your biggest goals
  • About Holistic health and why having a healthy mind, body and soul is critical for overall health & happiness
  • How to build a positive and unshakeable mindset by overcoming limiting beliefs and using positive affirmations, gratitude and mindfulness.
  • About the importance of self-care and some easy things you can do during your week to feel happier and fill your cup up
  • About Meditation and why it can be beneficial for overall health, happiness and productivity
  • Gain insight into whole foods and how much sleep, exercise and water you should be having/doing each day.
  • How to build a killer morning routine in 21 days to improve health, happiness, life satisfaction and productivity.

Click here to learn more about the Journey to Happiness Course.

If you’re not quite ready to jump into the course, you can download the FREE Journey to Happiness Checklist here for a bit of a taste and to get you started.

This checklist gives you a summary of “what” to do to build an amazing morning routine, however in the complete course I teach you the “how”.

If you want to live a happy and healthy life, this is a great place to start!


Why Deep Breathing is Important for Meditation & Stress Relief

Why Deep Breathing is Important for Meditation & Stress Relief

Did you know that our breathing can actually lower the amount of stress hormones circling around our bodies?

Yep, that’s right!!

Deep breathing (also known as Diaphragmatic breathing) can help us signal to our bodies that we are safe.

This prompts our bodies to deactivate the Sympathetic Nervous System and activate our Parasympathetic Nervous System.

The Parasympathetic Nervous System is designed to bring our bodies back to a balanced and relaxed state and is responsible for calming our bodies so we can rest, digest and repair.

You can read more about how stress impacts these bodily systems here.

When it comes to deep breathing, the best way to master it is through regular practice.


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    The Benefits of Deep Breathing

    There are many health benefits of incorporating deep breathing into your day to day life.

    Some scientifically proven benefits include:

    • Help to get more oxygen to your brain which can help with focus and concentration  (1) 
    • Reduce stress and anxiety symptoms by promoting relaxation, and in some cases PTSD symptoms  (2) (3)
    • Can relieve Irritable Bowel Syndrome (IBS)  (4)
    • Improve sleep
    • Can reduce harmful physiological damage from chronic stress on the body (5)
    • Lowers your heart rate and blood pressure (6) (7)

    To remind yourself to breathe deeply it can be handy to set times in your day to do it.

    eg. During your morning meditation, at lunch on a walk, whilst driving in the car to work or even when sitting at your desk before a meeting.

    When doing deep breathing for the first time it can feel a bit weird…

    But it is SO GOOD for your body!

    It’s also a great technique to heighten the quality of your meditation, which is why it’s used at the beginning of meditation and yoga.

    You can also incorporate it alongside some other stress relieving activities and natural remedies for optimal results.

    Diaphragmatic Breathing (Deep Breathing) - Man breathing deeply


    Deep Breathing – The 4-7-8 Rule

    The 4-7-8 rule breaks down deep breathing into three memorable and easy steps.

    1. You breathe in deeply for 4 seconds (Breathe deeply into your belly, not your chest)
    2. Then hold your breath for 7 seconds and
    3. Breathe out for 8 seconds

    You then continue to repeat this process until you can start to notice you body relaxing and returning to state of balance.

    Personally, I find it helpful to rest my hand against my diaphragm, which is located just slightly above your belly button, as shown below:

    Resting your hand on your diaphragm can act as a reminder to breathe deeply into your stomach rather than your chest.

    You can recognise when you’re doing this process wrong because you’ll see your shoulders rising with each breath. An easy way to check this is to watch yourself in the mirror.

    Yes… I know sometimes this can feel a bit weird and awkward.

    But it’s the best way to see what’s really going on.


    Deep Breathing Tips for Newbies

    Apparently, we take up to 17,000-30,000 breaths per day!

    So, breathing is definitely not a new concept for most of you. Well, it shouldn’t be…. otherwise you may have another problem!

    The trick is to become more mindful of your breathing and extend your breaths over a longer period of time.


    Here are some additional tips that may help:

    1. Avoid breathing in too much, otherwise your lungs may literally explode by the time you’ve finished holding your breath.
    2. Ideally, when holding your breath, you should still feel comfortable and relaxed.
    3. If you start to feel light headed understand that this can be quite normal, but stop if needed or you feel like you may faint.
    4. The reason you could be feeling that way is because you are not breathing in enough oxygen compared to the amount of CO2 you are breathing out.


    Diaphragmatic Breathing (Deep Breathing) - Man breathing deeply


    How to Use Deep Breathing During Meditation

    Deep breathing is regularly used in meditation to help you relax and get yourself in the zone.

    Alongside the many other benefits of meditation, breathing properly can really help to improve your focus, mood, stress tolerance and blood pressure.

    Here are some basic steps you can follow to add deep breathing into your meditation practice (if you haven’t already).

    1. Find a quiet space
    2. Close your eyes
    3. Take a deep breath in for 4 counts (4 seconds)
    4. Hold your breath for 7 seconds (breathe into your stomach not your chest)
    5. Gradually, let go of the air and breathe out consistently for 8 seconds
    6. Repeat this process until you start to notice your body relaxing
    7. Return your breathing to a natural breathing rhythm as you begin your meditation practice


    Master Deep Breathing Through Meditation

    If you’d like to learn more about deep breathing and how to do it, we teach this and more in our Journey to Calm Meditation Course.

    Icon Journey to Calm Course

    If you’re not ready to start the complete 14-Day meditation course, you can learn about the basics of meditation with our FREE / Lite version.

    Get started with the Journey to Calm Lite Course, by entering your details below.


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