Adrianne is a health and wellness writer & yogi and in this post, she is sharing with us her experience so far during the coronavirus isolation and 10 healthy things that you can do to improve productivity at home during isolation.
Enjoy everyone & thank you, Adrianne!
These are strange times we are living with, all across the globe.
I know the first couple days of isolation we had grand plans of all the things we were going to get done with a month of free time as New Zealand went into lockdown for a month.
Two weeks in, we were feeling low in energy and hadn’t achieved much at all.
I know we aren’t the only ones, everyone I have spoken to has told me they lack energy and productivity at the moment.
So, I went to these ten healthy activities that I try to follow every day, but especially when I am feeling down, to improve productivity at home during isolation.
They may seem simple and somewhat obvious, but a reminder never hurts. Plus, if you’re like me, understanding why they improve productivity helps build the motivation to work them into your routine.
10 Ways To Improve Productivity at Home During Isolation
1) Get Out of Bed and Get Dressed
Sounds straightforward, but when you’re not feeling it, this can be tricky.
It’s easy to think, “I’m just at home, who cares. No-one can see me.” But doing normal daily activities helps to give you a sense of normality and mental divide between bed-time and day-time activities.
If you want to exercise, the first step is to put some exercise clothes on.
If you’re still working from home, change out of your pyjamas. I’m not suggesting you have to get your formal office clothes, the joys of working from home, right!
But maybe comfortable pants and a cute t-shirt that you love will get you into the groove. Test it out for yourself. See how you feel in different outfits.
In the words of Coco Chanel, “If you’re sad, put some lipstick on and attack!”
Your body is made up of approximately 60% water(1). Your brain and heart are made up of around 73% water.
This is why you need to be well-hydrated for your brain to function effectively.
It aids with all our bodily functions, including waste removal, ensuring essential nutrients reach cells, regulates body temperature, and acts as a shock absorber for our brain and spinal cords, to name a few.
Meditation is one of the most powerful tools you can practice to improve mindset, calm the mind, andcombat anxiety & depression.
You can also use meditation to improve productivity at home during isolation. It’s a free task you can do anywhere at any time.
A study by David Frew in 1976, found that transcendental meditators claimed reported higher work satisfaction, improved performance, and better relationships with colleagues and managers.
Boost endorphins with your favourite exercise routine.
For home-based workouts, try yoga, dance, aerobics, or Zumba. There are lots of free resources online that you can follow online to get a good, fun workout in.
Exercise aids physical health, mental health, and improves productivity! (2) So what are you waiting for!?
5) Eat a Healthy Meal
As the old saying goes, “What you put in is what you get out.”
You’ve got the benefit of being home and having a kitchen to cook with instead of the small tea room and vending machines at work. Use it to your advantage and make something delicious and healthy for lunch and dinner.
Proper nutrition has been linked to higher levels of productivity and overall health(3).
6) Clean up and Tidy
Take a leaf out of Marie Kondo’s book and tidy your space. “Once you are done tidying up, you will find it easier to keep your home – and mental space – clear and focused.”
By being surrounded only by the things that spark joy, your life naturally begins to achieve clarity.
When you have a tidy space and a clear mind, you will have more mental space to focus on the things you really want to.
7) Self-care Practice
You can’t take more out than what you put in. This applies to your energy levels as well.
Take time to look after yourself. Ease the mind, reduce stress, and you will be ready to be productive.
Self-care can be anything from a relaxing face-mask or bath to sitting down with your journal or reading a book. Pick something you enjoy that will bring a positive feeling into your life and re-charge.
8) Create Something New
This is another fun one. Get creative!
Do something that sparks creativity in your life. Once you get into a flow state, you will find you naturally keep working at it, and your productivity will boom.
Work on a project you have put down for a while, learn a new skill like a language, take an online course in something that interests you.
Paint, write, make jewellery, cook, build a website, design clothing online, knit, sew, macrame, make pretty wall art from toilet rolls.
You’re only limited by your imagination (and maybe some resources right now). But find something around the home you can work with and see where your mind takes you.
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.
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.
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…
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.
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…
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:
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)
Body temperature regulation
See what I mean…There are just so many benefits of drinking water for optimum.
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.
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.
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.
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.
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.
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.
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
Non-toxic & BPA Free (Doesn’t contain the chemical Bisphenol-A like some plastics)
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
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.
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.
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.
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
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.
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:
Team sports (eg. Basketball, Tennis, Athletics, etc)
Canoeing / Kayaking
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!
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.
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.
How to Create a Morning Routine to Live a Healthy & Happy Life Long Term
5) Find Happiness Through Meditation & Mindfulness
During your week, it’s important to take a moment to clear your mind.
Meditation is a great way to bring your focus back to the present.
When you focus on the present moment, you are much more likely to feel centred, happy and at peace. Meditation and mindfulness can help you with this.
And no, you don’t need to be a “pretzeled” yogi or a Buddhist monk to reap the health benefits of meditation. Anyone can engage in meditation exercises… even if it’s just for 5-10 minutes each morning.
When practiced regularly, meditation can help to reduce negative thoughts, anxiety, stress and depression and increase feelings of peace, calmness and serenity.
If you’ve heard about meditation and are curious to learn more about it, sign up for our Free introductory meditation e-course below.
6) Be Kind to Others & Yourself
This one is pretty simple. Just be nice!
You don’t have to be an angel or saint 100% of the time. Just be more respectful and kind to those around you.
Doing nice things for people can trigger feelings of happiness by making us feel warm and fuzzy due to the natural dopamine (happiness hormone) release we get from doing so.
Volunteer your time, help others and be giving.
They may not always return the favour or physically show their appreciation, but you’ll reap rewards in the long run, even if it’s just good Karma.
7) Nurture Your Body Properly
Your body is your temple and you only get one.
Instead of treating your body like a rubbish bin, fuel it with nutritious and healthy whole foods.
Engage in regular exercise (even if it’s just a 30-minute walk on your lunch break) and strive to get the 7-9 hours of sleep that your body needs for optimum performance.
This will make you feel good on the inside and look great on the outside.
When you feel run down or sick, give you body a chance to rest, repair and recharge. Even if it means not getting that one last task done and ticked off your to do list.
Self care is so critical, especially if you’re a high-achiever and tend to push yourself to burn out.
8) Appreciate You for You
Learn to love yourself as you are.
Each of us has our own quirks and insecurities. It’s how you manage and respond to these insecurities that will determine whether you thrive or self-destruct over time.
You have 3 options. You can either:
Choose to hate yourself or that part of your body; putting yourself down each time you look in the mirror over something you cannot change.
Take action to make a change. If you’re overweight, go to the gym and start eating properly.
Accept it and move on. Identify all the other characteristics that you love about yourself. Maybe you have great hair? A killer smile? A kind and loving heart? A natural wisdom about the world?
We’re all different and have unique features and personalities. Embrace it!
Accept yourself as you are – flaws and all.
Be grateful for what you do have rather than stressing about the things you don’t.
No one is perfect – so why are you trying so hard to be?
9) Cherish Your Relationships
Relationships are one of the biggest sources of happiness in our lives.
Yet in our busy society, we become so easily caught up with other responsibilities that we neglect those around us.
In the pursuit of money, fame and fortune many of us overlook the needs of our family and friendships. If managed poorly it can lead you to a very depressing place.
To be happy, you must focus on surrounding yourself with a supportive circle of family and friends, a loving relationship and a thriving social life.
Cultivate and build connections (no, not through Instagram or Facebook), but actually in person.
By doing so, you will experience greater levels of joy, attract higher quality relationships into your life and satisfy your sense of belonging.
Rid yourself of pessimists or gossipers.
Disconnect from people in your life who make you feel bad, unworthy or unconfident.
Instead, make a conscious effort to spend quality time with happy people, family and friends who make you feel good, support and encourage you and take delight in your good fortunes.
In return, offer them the same.
10) Be Resilient
Learn and grow in the face of challenge.
When you get smacked down in life, remember…. life is a rollercoaster.
Don’t let it get you down.
Instead, rise up from failure, take on new challenges and adapt readily to change.
Stop taking things so seriously (as I used to). The truth is that you can’t control everything or have your way all the time (even though I used to wish we could).
Sometimes, life can push you down a different path which can be scary, or even exhilarating.
So ease up tiger!
Let your hair down every now and again and enjoy the ride. All will work out in the end.
For me, these 10 things have had a significant impact on my life.
I hope for your sake, that they have helped trigger even just ONE NEW IDEA on how you could do something differently. ONE SMALL THING you could change in your life to be a happier and healthier you.
If you need help with creating a life you love and that lights you up every day, I can help!
We’ve designed a course to specifically help you to become a happier and healthier you in 21 days.
You’ll learn how to improve all aspects of your life (physical, emotional and mental health) and how you spend your time.
I’ll teach you a simple routine to maximise results each day, so you can make progress towards your biggest goals and start you day with the things you love and that make you feel amazing (rather than forcing yourself out of bed each morning).
With the checklist, you won’t receive as much value or guidance compared to the course, however it will give you insight into a list of activities you can do each day to live a happier and healthier life.
Think of it as a mini small sneak peak inside what is covered in detail in the Journey to Happiness course.
Enter your details below to get sent your free Journey to Happiness Checklist:
Holistic Health is becoming a very popular topic these days.
With many researchers realising the importance of having a healthy mind, body and soul for optimum health and happiness.
But holistic health, starts first and foremost with having a rich, simple & convenient whole food diet..
You can read more about the benefits of being healthy holistically here.
So the question is, what are you putting into your body?
Ever had one of those days where you’ve been feeling so stressed that:
You’ve hardly eaten anything throughout the day and you’re body feels like it’s running off adrenaline?
You’ve eaten way too much and your will power went out the window?
You’re just so tired and run down, you cbf doing anything – let alone cooking or eating a healthy meal? (A quick Maccas run may be on the cards!)
If you’ve experienced any of the above, guys I can tell you first hand – I’ve been there!! Maybe not the maccas run part….but the rest, 100%.
The problem with these stress-related eating habits is that they often make us feel additional guilt, frustration, disappointment or absolute exhaustion during our day.
They can also lead to many health problems including weight gain, weight loss, fatigue and burn out.
Although I’ve always been a health-conscious person, I’ve often struggled with afternoon cravings, snacking and grazing on things I shouldn’t throughout the day.
I’d use food as my comfort – leading to emotional eating and rewarding myself with food. As you can imagine this did not bring some healthy habits into my life…
Because of my poor eating habits I was:
Hitting the 3pm slump(my eyes would start shutting, concentration went out the window and I’d find myself starting to fall asleep at my desk)
Craving sugar to get me through the day, so would have a chocolate bar or something sweet to get me by
Gaining weight and didn’t know why…
Crashing at night, but still tired in the morning.
Then, I was introduced to the concept of whole food nutrition and portion sizes.
Geeeez my world changed…
The key things I’ve noticed since:
I lost that extra 4kg I couldn’t seem to get rid of
My afternoon sugar cravings reduced
I have so much more energy to do all the things I want and need to do during my week
My sleep quality is better
I crave healthier foods and water (instead high sugar, salty or high carb foods).
I don’t experience the mid-arvo crash anymore
My head isn’t as cloudy and foggy
How did I do it?
Well that’s exactly what I’m going to be talking about at the end of this article.
The power of whole food nutrition and eating a rich whole food diet can truly change your life!!
What are Whole Foods?
Compared to caveman days, we now have access to such an amazing array of different foods. Almost anything you like is right at your fingertips.
Just go to a super market these days and the choice is incredible!!
There’s isles selling you all kinds of food – from healthy fruits, nuts and vegetables to numerous brands of chocolate, lollies and chips – can we even call that food?
But although we’ve gained access to almost any kind of food that our heart desires, research is starting to reveal that keeping things simple and getting back to basics (like we did a hundred years ago) may actually be the best way to go…
That’s where the term “whole food” comes in.
A whole food is simply a food that is as close to its natural state as possible. It is often unprocessed and unrefined before eaten and doesn’t usually contain additives like salt, fats, sugar or other preservatives (1)
Many of them can be found in your garden or your nearest shop including:
Some examples of eating a whole food versus a processed food:
Eating an apple rather than an apple flavoured roll up.
Having a handful of unsalted nuts rather than a honey coated mixed nut bar.
Eating a baked potato rather than a pack of honey soy chicken chips
Having a smoothie / juice rather than a chocolate flavoured milk or Redbull soft drink.
A little tip you may find useful (as I know how much it helped me), is sticking to the outer isles of a super market when you do your weekly grocery shop.
In many cases, most of the highly processed foods are located within the inner isles whereas fruits, veges, nuts, meats and most other whole food ingredients can be found on the outer.
Why a Whole Food Diet is Good for Holistic Health
Nutritional research consistently shows that a balanced diet of fruits, vegetables, grains and legumes brings numerous health benefits.
A diet of minimally processed foods that are close to nature and predominantly plants is linked to:
Improved holistic health and wellbeing
Improved psychological & mental health
Disease prevention and a reduction in chronic illness
Healthy weight loss
The reason that whole foods are more beneficial to our health compared to other foods is because they retain their fibre and contain a plethora of phytonutrients in their natural form. These nutrients are often removed from processed foods.
Healthy eating is considered one of the best things you can do to live a happy and heathy life because it can prevent:
High blood pressure
Type 2 diabetes
Mental health issues & psychological distress
and some types of cancer
Some research reveals that eating a whole food diet can even improve psychological well-being, happiness and life satisfaction.
This is a big part of what we call “holistic health” – being happy and healthy, inside and out.
Are You Eating a Good Whole Food Diet?
Despite many are aware of having fruit and vegetables in their diet, most adults (particularly men, young adults, and those living in poverty) consume insufficient amounts.
Several US studies have revealed that only 9-12% of American adults meet the recommended servings of vegetables and fruits each day.
In addition to this, eight out of ten Americans were found to fall short in eating all the colours of the rainbow – especially for purple/blue foods (88% of people neglected to meet their daily serving).
The current recommendations for intake are generally 1.5-2 cup equivalents of fruit and 2.5-3 cup equivalents of vegetables daily. But keep in mind this can vary depending on age and gender.
The Importance of Eating All Colours of the Rainbow
Did you know that different coloured foods have been proven to have different health benefits to the body?
This is why so many leading health organisations including the American Institute for Cancer Research, the American Heart Association and the USDA Food and Nutrition Service advocate for eating a whole food diet containing all colours of the rainbow.
And NO, by rainbow I don’t mean eating a fruit flavoured roll-up or a bowl of tri-coloured ice cream.
Here’s a brief list of how different coloured whole foods benefit our health.
1) Red foods for inflammation & immunity
Red foods have been found to contain high levels of:
Immune modulating nutrients
Associated Health Benefits of red whole foods include prevention of:
Blue foods have been found to contain high levels of:
Associated Health Benefits of blue whole foods include:
Improved mental health, cognition & mood
Improved memory function
Improve cell survival and neuroplasticity
Reduce the growth and spread of cancer cells
Reduce the clumping of platelet in our blood
Blue food examples:
Fruits: Blueberries, Grapes
Veges: Eggplant, dark leafed vegetables
As you can see, having a rich whole food diet of coloured fruits and vegetables is so important for holistic health.
But the problem isn’t availability, sometimes it just gets hard to remain consistent.
There’s so much contradicting information out there when it comes to diet, so no wonder we’re all so confused about what to eat in order to be healthy.
There are also times where we don’t always have enough time to write out a complete shopping list of all the different whole foods we need, or even have the extra money to buy organic all the time.
An easy and convenient way around this is to get yourself a good quality whole food nutraceutical.
In addition to eating a plant-based and whole food diet, these whole food capsules have helped me to bridge the gap between the nutrients my body needs and the I’m actually getting from the food I eat.
In reality, most of us are in the position where we are not eating the levels of nutrients that we should be eating.
The Power of Taking a Whole Food Supplement
The amazing thing about taking a whole food supplement is that it contains active whole food concentrates that deliver broad spectrum nutrition to heal the whole body.
The capsules that I use are the most research product of its kind! To date there are over 35 peer-reviewed studies that have found that Juice Plus supports:
Improved heart health and cardiovascular wellness
A strong immune system
Reduced oxidative stress (from regular exercise, stress and ageing)
Systemic inflammation (due to injury/illness)
Skin health and appearance
The capsules are said to contain 12,544 known nutrients to date.
Say what!!!! I didn’t even know that that many nutrients existed. #novicelife.
What I love about these capsules versus a lot of the crap mineral and vitamin supplements out there is that they contain active nutrients and enzymes.
They are also absorbed into the gut and detectable in the blood stream within 7 minutes of ingestion, unlike many other mineral and vitamin supplements.
Thank Christ!! I hate that yellow coloured disco wee that you often get from other mineral and vitamin supplements because a lot of the minerals and vitamins are just excreted and not even absorbed into the body.
It’s a really easy and simple way for you to boost your daily nutrition (macros & micros) especially when busy and you don’t have time to think about your food.
Here are some of the ones I take and the scientifically proven health benefits:
Given what research reveals about the importance of a rich whole food diet, an easy and convenient way to flood your body with this plant-based nutrition is to take a whole food supplement.
These whole food capsules contain over 33 different whole foods to help boost your nutrition including:
A Vegetable blend with carrot, cabbage, Kale, Rice bran, Broccoli, Beetroot, Garlic, Tomato, Parsley, Spinach, Lemon Peel. It is amazing as a mineral support giving you many essential minerals that your body needs for support.
A Fruit blend with Apple, Pineapple, Peach, prune, Orange, Cranberry, Mango, Beet, Acerola Cheery, Date & Lemon Peel. This helps you flood your body with an array of essential vitamins.
A Berry Blend with grape, raspberry, bilberry, blueberry, cranberry, pomegranate, black current, blackberry, elderberry, artichoke and cocoa. This is a great antioxidant support for your immune system.
They are also Vegan, gluten-free and nonGMO – so can be taken by pregnant and breast feeding mummas.
Health Benefits Backed by Science:
Improved detoxification of the body
Reduces Systemic Inflammation
Strengthened Immune Health & Reduction in cold / flue symptoms
Improved Nervous System Health & Brain Function
Reduces the impacts of oxidative stress in the body (from stress, exercise etc) that can cause ageing and cell damage
Decreased gut inflammation & IBS
Improved skin appearance
Other Associated Health Benefits include:
Promoted hormone balancing
Did you know, it can take 120 days for the blood cells in your body to renew?
This means that in your first 120 days of taking the capsules, your body starts to focus on removing toxic build up and waste. In the second 120 days, your body is able to focus its attention on healing the body from the inside out which is critical for holistic health.
But, how are they different to a traditional multi-vitamin?
Whole food Nutraceutical
Has a nutrition label (is a whole food product)
Is non-GMO (no genetically modified ingredients)
They are bioavailable – readily absorbed into the body and enters the blood stream within minutes
Floods your body with an array of active micro nutrients (minerals, vitamins and antioxidants) and living enzymes (just like the original food source)
Ingredients are protected from heat and extreme temperatures to preserve their nutritional value
There is science and peer-reviewed research to back them up
Although you can empty the content of the whole food capsules into a smoothie or sprinkle on your breakfast, you can also get a good dose of whole foods from a shake.
The shake is great from a macronutrient perspective – fats, carbohydrates and proteins.
Although, these plant-based shakes are not designed as a meal-replacement or protein shake, some do use them in this way. As an example, they’re great as an ingredient in a breakfast smoothie!!
The plant-based proteins in these whole food shakes cover all of the amino acid chains. That way you know you’re getting all the protein you need within one scoop, without needing a meat source.
Ewww imagine meat in a shake – I’ll just disappear for a moment as a vomit. Just kidding!! But seriously…
The shake also contains several plant-based carbohydrates (eg. amaranth, quinoa and millet) and superfood vegetable concentrates such as broccoli, alfalfa sprouts, radish sprouts, pumpkin, pomegranate, spirulina, yucca and mushroom.
If you have them on the regular, the shakes are great for overall gut and digestive health.
Did you know that fish don’t actually make omegas? They actually get their omegas from their food source (algae). As do we!
Omegasare important for holistic health given they offer so many different benefits for our bodies because they support a wide range of bodily functions and systems.
What I love about these plant-based omegas are that they provide you with a pure and more sustainable source of Omega 3 essential fatty acids.
They also contain omegas 5,6, 7 and 9 from other plant-based sources including pomegranate seeds, sea buckthorn berry, raspberry seeds, tomato seeds and safflower oil.
The omega oils are cold pressed, so are not denatured by heat. They are also free from contaminants or pollutants. This is because the algae is grown in a controlled environment NOT the open ocean ensuring the oils are of the highest quality.
Most fish oils are exposed to heat and light which damages the oils. Often they are not from controlled environments so can contain elements of mercury and pollution.
Key Health Benefits of the Omegas:
Improved eye, brain and heart health
A good source of Vitamin E
Improved memory and blood flow to the brain
Reduced muscle & joint inflammation (eg. Osteoporosis and post exercise muscle soreness)
Improved skin quality
Reduced IBS symptoms
Increased hair health and nails
Helps regulate heart beat and blood pressure
The DHA component of omegas has also been linked to lower susceptibility to depression, Alzheimer’s disease.
Did you know that we put toxins and chemicals into and on our bodies every single day?
From the food we eat, the products we use on our skin (makeup, perfume and soap) the pharmaceuticals we use and much more…
These toxins can impact our:
Endocrine system (hormones)
Sleep quality and
As part of our 6 week mini program inside theHealthstyle Emporium, we learnt so much gold to help us eliminate toxins from our bodies and our environment!
Here are 2 types of toxins that could be poisoning your body.
1) Emotional Toxins (Stress & Anxiety)
Did you know that stress and anxiety are some of the biggest toxins we have circling around our bodies, and impact many of our bodily systems.
Being constantly on edge, stressed or anxious (whether it be your job, a toxic relationship, etc) can reduce the effectiveness of your: – Metabolism – Digestive system – Reproductive system and – Sleep. Heightened cortisol and adrenaline levels in our bodies can also lead to weight gain, fat storage and also big mood swings & exhaustion. It can also create havoc for our hormones.
It’s crazy to think how many products we put into and on our bodies without even taking a second to think about how they could be impacting our health.
Are you conscious of what you put into your body each day?
Are you selective of the foods you eat?
Do you know what ingredients are in your makeup, perfume, soaps or moisturisers?
Contrary to what many of us believe, there are various types of “food” that can be harmful to our health.
Some foods contain toxins including packaged and frozen meals with preservatives, fresh produce that has been sprayed with pesticides / chemicals and foods that contain lot of added fillers and ingredients.
The problem is that when consumed on a daily basis, these foods are not good for our health. They fill our bodies with unnecessary toxins which can take quite some time to eradicate.
When I was travelling, I was so surprised at the number of backpackers who live of 2-minute noodles & cereal ? Although it’s convenient, it really doesn’t give our bodies the nutrition it needs.
Did you know?
Our skin is our largest bodily organ?
And just like our gut, it absorbs everything you put on it?
This is why it is so important to consider what you are also putting on your body.
Soaps, moisturisers, deodorants, makeup, fake tan, perfume and sunscreen can contain various chemicals and toxins that we’re not even aware about.
It can be worthwhile checking the ingredients of the products you use regularly and ensure that majority of the ingredients are nature or not harmful if absorbed.
What products do you use to clean your house? – Do you use enviro friendly products? – Do you use natural products? – Do you use traditional household products? A little tip I learned was to mix a dash of white wine vinegar with some water & a drop of lemon essential oil, rather than using pre-made home cleaning products. I’m definitely going to give that one a try!!
PHARMACEUTICALS / PILLS
When you’re feeling sick, what do you do?
Do you: – Pop a Panadol or aspirin? – Use the healing properties of foods, herbs & spices? – Go to your doctor for a case of antibiotics?
All of these things are so important to consider, because they do impact your overall health and well-being.
From weight gain to digestion, hormones and our skin – toxins can be harmful to the normal functioning of our bodies.
How You Can Removing Toxins from Your Environment & Start Living a Healthier Life
Need to start making some changes to your current lifestyle?
Want to become a happier and healthier version of you?
Want to live longer so you have more time for your family or loved ones?
Wish for more energy to give more love and happiness to those around you?
If you’re feeling a need to focus more on your health right now, but are unsure of how or where to get started, I can help.
As a wellness coach insidethe Healthstyle Emporium,I can connect you with some amazing tools to help you on your health and wellness journey.
You’ll gain access to healthy recipes (vegan, vegetarian & mainstream), exercise guides, meditation guides, self-love challenges, education health webinars, yoga for beginners, DIY skin / face masks, your own whole food nutritional pack and much more.
Flooding your body with a wide range of whole food nutrition every day and reducing the toxins you put into your body is so important.
Doing so will help you to bridge the gap between the nutrition you’re getting from your food and the nutrition our bodies actually need for optimum health and performance. It will also give you’re body a break from all the nasties, so that it can focus it’s energy on the good.
If you’d like to learn more about the Healthstyle Emporium and how to get started, enter your details below:
Mmmm Self Care. A phrase that makes some squirm with discomfort and others sigh with feelings of joy, relief and contentment.
Each persons definition of “Self Care” can vary, but regardless, it is something that we really can’t live without.
Self Care not only helps us to reduce stress and anxiety but can also promote greater happiness by giving our bodies time to refresh, re-energise and recover during the week. This in turn, enables us to perform at our optimum each and every day.
Given our busy schedules, it can sometimes be easier to convince ourselves that we’re “fine”, that we don’t have time for self-care, or that we’re “superhuman”. Yet, it’s during these times that we often need self-care the most.
Self Care Ideas – 6 Types of Self Care for Stress and Anxiety
Despite what some may think, self-care is not an act of being “selfish” or neglecting family or other responsibilities. Nor should you feel guilty about taking some time out to spoil yourself.
Self-care is about looking after yourself and your well-being in the right way so you can perform at your best in all areas of your life.
It also helps to ensure that your internal resources aren’t depleted so you have the energy to reach out and help others when in need.
“You can’t pour from an empty cup!”
Whether you’re in need of some physical, emotional, spiritual, intellectual or social love and nurturing, or even just something that stimulates your senses, there are many different self-care ideas you can try.
The main thing I suggest is to strive for a balance between all 6 types of Self Care.
1. Self-Care Ideas for Your Senses
Humans are extremely sensual beings.
It’s amazing how powerful certain smells, sounds, tastes or sights can be, especially when it comes to impacting how we feel emotionally. They can even trigger certain memories which impact how we perceive the world around us.
Indulging your senses and pampering yourself from time to time is an important self-care strategy to promote relaxation and reduce your stress and anxiety levels.
It can also help you to live in the present, instead of constantly worrying about the future or the past.
Here are some self-care ideas to treat your senses:
Touch, warmth & comfort
Enjoy a peaceful bath with candles,essential oils,calming music and even some Epsom Salts(which can help to reduce muscle tension).
Visit a Sauna or enjoy a relaxing spa session
Get a massage or facial. Or even invest your time in doing a DIY face mask or painting your nails.
Go shopping and buy something you look f.a.b.u.l.o.u.s in
Treat yo’self with something delicious! – Maybe some chocolate, ice cream or a cheeky glass of wine to satisfy your palate
Enjoy a cosy mug of herbal tea – Chamomile tea, Peppermint tea or tea with Lavender can be some great options
Go on a walk in a national or local park and enjoy breathing in some fresh air as you observe all the beautiful nature and animals around you.
Watch your favourite movie
Listen to a song you love. Sing and dance along in the car even if someone spots you whilst stopped at the traffic lights – Yes, we’ve all been there!!
If you’d like to gain insight into some other daily habits that can help you to live a more organised, productive and happy life, ensure to download your FREE Daily Happiness Checklistby entering your details below:
2. Self-Care to Deal With Emotions
As humans, we naturally experience a large spectrum of emotions.
This is why it’s important to take the time to listen to and become aware of what’s going on in your head and what emotions you’re feeling. This is key for general health and well-being.
By identifying your triggers and tuning in to your emotions, you will gain great insight into what makes you sad, angry, anxious and happy.
It’s never healthy to bottle up your emotions – trust me I know! This used to be my strategy… But, I can tell you now, it’s not healthy and doesn’t work long-term.
Here are some Self Care Ideas to help you healthily cope with your emotions and reduce stress and anxiety levels:
Adopting a positive mindset and engaging in positive self-talk rather than focusing on the negative can have amazing benefits for your mental health and wellbeing, and help to overcome limiting beliefs.
Clean and declutter your house
There’s nothing better than a good cleanse and the smell of cleanliness. It will also help you to feel in greater control of your life.
Sing and dance along to your favourite song with no cares in the world!
Rid Yourself of Negative Energy
Release emotions through creative activities and hobbies (Eg. Art, Cooking, Singing or Playing a musical instrument)
Get into writing.
Some people find writing in a journal can with their ability to express what they’re feeling or thinking. Get it out of your head and on paper! This will help to put things into perspective and understand what’s really going on.
Engage in regular exercise to release negative emotions and release endorphins.
Watch a sad movie and cry it all out
Learn to say no
It’s ok to say no to people sometimes. Saying yes to everything requested if you will only result in additional stress or burn out. If your initial response to something isn’t “Hell yeah!”, then say no.
“Rest and self-care are so important. When you take time to replenish your spirit it allows you to serve others from the overflow. You cannot serve from an empty vessel.”– Eleanor Brownn
3. Self-Care for Your Mind
In addition to looking after our bodies, we need to look after our mind too. Find things that you enjoy doing and that are mentally stimulating.
This is not your work. I am referring to other hobbies or activities that you like doing outside of your 9-5.
This type of self-care is all about learning new things, developing your skill-set, finding your passions and expanding your knowledge.
Here are some self-care ideas you can look into:
Watch a documentary or informative Netflix Series
Write out your 5-year goals. Take time to think about you, your life purpose and your needs. Consider where you want to be and what you need to put in place to get there.
Complete a Sudoku, puzzle or brain teaser
Read a book
Start learning a new language or skill
Take a course on a topic of interest. It could be for personal or professional development.
On the topic of courses, I actually offer a FREE Meditation for Beginners eCourse to help get beginners started with Mindfulness Meditation – If interested, you can sign up for the Meditation course here.
4. Self-Care for Your Body
This is probably the most commonly promoted type of self-care in our communities.
Whether it’s eating a healthy and balanced diet or exercising throughout the week, caring for your body in the right ways is important for proper functioning and long-term vitality.
Our bodies are like machines and we’re only given ONE! This is why you must fuel it with the right things, so it can perform at its best.
To prevent procrastination, find something that you enjoy and that works for your routine. This will ensure that you don’t see it as a burden every time you need to do it.
Here are some Self-care ideas you can incorporate into your daily routine:
Get your 7-9 hours of sleep each night.
If this requires going to bed earlier than normal, good! Aim to get the right amount of sleep every night and your body will love you and you’ll feel more rested and rejuvenated.
Eat a balanced diet containing lots of lean meats, fruits, nuts and vegetables.
Reduce the amounts of sugar, coffee and alcohol you consume on a daily basis.
Aim to drink 8 glasses of water each day
Start group fitness, Yoga or Pilates classes
If you’re not very self-motivated get a personal trainer (PT). They’ll help to get you back in shape.
Start social dance classes
Get your hair done
Paint your nails
Look after your skin with relevant cleansers, moisturisers, exfoliants and sunscreen.
If you can’t fit it in before or after work, go for a walk or run during your lunch break
5. Self- Care for Your Soul
Nourish your soul by becoming more spiritual, finding inner peace and meaning in life, identifying your true purpose, and developing an awareness of things and people around you.
Many assume that being spiritual means you need to be “religious”. But that’s not true.
Sure, some may use religion as their spiritual outlet, but there are many other activities you can try if you’re not into that kind of thing.
Here are some Self-Care ideas to help you nurture your soul:
Get out in nature. Go hiking! Or even just a casual walk in a nearby park.
Appeal to your sense of adventure – try something you haven’t done before.
If religious, you may like to engage in prayer
Unplug from Social Media for 24 hours
6. Self-Care for Your Inner Social Butterfly
As humans, we naturally crave a sense of belonging and social connection with friends and family.
This is why it’s so important to surround yourself with a strong support system of friends and family who you trust and who make you feel good about yourself, exactly as you are.
Develop positive relationships with people who encourage you to be the best version of yourself and cut those who don’t.
Toxic people should have absolutely no room in your life. They not only suck your energy but will deliberately try to put you down. These people have to go and yes that does mean gradually distancing yourself which can be hard at times.
Whether you’re an introvert or an extrovert, here are some self-care ideas to help you satisfy your inner social butterfly:
Catch up with a close friend for a coffee and have a laugh
Join social groups or communities that share similar interests and that encourage you to meet new people
Volunteer and help others in need
Play with your pets. It’s amazing how happy our furry friends can make us feel.
Spend more time with family and loved ones
Ok, so you should now be equipped with some great self-care ideas to help reduce stress and anxiety symptoms and encourage you to live a happier and more balanced lifestyle.
I’s recommend scrolling back through the lists again and write down any self-care ideas that would work well with your routine and lifestyle.
“Taking care of yourself doesn’t mean me first, it means me too.” – L.R Knost
Welcome! It’s nice to meet you!
Hey guys, I’m Ash. Former corporate girl, turned solo backpacker, blogger, meditation yogi and founder of Finding-Happiness.co.
Through this website, I empower and teach high-achieving women to master their mindset and transform their lives, naturally through Meditation, Mindset, Holistic Health and ruthless Productivity.