Know What Inspires You

Do you do things daily that fill you up and inspire you?

Small daily doses of inspiration, growth and doing something that you simply enjoy makes a huge difference over time.

That could mean listening to an audiobook during your commute instead of rolling your eyes at morning traffic, spending time in the evening journaling before bed, or any variation of small things that make you feel better daily.

What are those things for you?

Top 3 Feelings

What feelings are most important to you as a person?

Which three feelings do you want to feel at all times?

This could be comfort, love, understanding, joy, peace, etc.  Which are they?

Once you understand these deep needs you have, you can then adjust your decisions, relationships, schedule, and thoughts to meet these needs on a daily basis.  Though it sounds like a simple concept, it’s compelling work. You’ll be amazed how different — and better — you feel.



Slow Down Tonight

How fast do you get ready for bed at night?  Is it a quick routine you have become so accustomed to that you could do it with your eyes closed, or is it more of an experience you choose to be mindful of, using relaxation techniques?

Taking a few extra minutes for yourself at bedtime to pamper your skin, dry brush your body, or use a lotion infused with lavender oil to nourish your skin before you sleep — it can change your sleep patterns for the better.

What could you add to your nightly routine to make all the difference?

How to Avoid a Smartphone Addiction

Admittedly, smartphones make life a lot easier when it comes to finding new places or looking up information right at our fingertips. We can respond to work emails while on the go and truly multi-task like never before. However, most of us need a little help with putting down the smartphone and actually engaging in the real world more often. Wouldn’t you agree?

Teach yourself the art of timeouts. While there will be times when you need your phone, you’ll want to train yourself to limit the time spent mindlessly scrolling through Facebook, Instagram, or whatever else you’ve got on there. Choose a time of day that works for you and make it a phone-free zone. Use this time instead to engage with the kids, your spouse, or yourself without using your phone. It will help you feel more connected to what matters, and help let go of the habit of using the phone to fill any free time you have.

Bid adieu to unnecessary apps. How many apps are on your phone? Now, how many of them do you NEED? Interesting, isn’t it? You don’t have to stay away forever, but rather, limit accessing them to the time you’re on your computer. If you really MUST keep certain apps on your phone, disable the push notifications so you’ll stop picking up your phone every time you get a notification. The freedom you’ll feel just from having a clutter-free phone is amazing, believe me!

But install one more app that will help. So, while unnecessary apps need to go, you should replace them with one app that tracks your screen time. Apps like Moment and BreakFree are just a couple of the more known ones. You can even coordinate them with your whole family so dinner time can truly be spent interacting with each other again, just like the good old days!

Make mindful activities more prevalent on a daily basis. Being addicted to your smartphone is the same as any addiction. Replacing it with a healthier alternative takes some getting used to, but after a while, it just feels right without it. Instead of mindlessly
scrolling along when you feel bored, try some exercise, read a book, or do something else that nourishes your soul or brings you closer to the people in your life.

Smartphones are definitely here to stay, but learning how to detach yourself from them long enough to live in reality is important for a more fulfilling life. Try it and see how much you’ve been missing out on while you’ve been staring at your screen.

It’s not uncommon to be passionate about the Earth we live in, caring about what happens to it and striving our best to protect it.  Earth day comes around once a year and we plant a lot of trees, but what can we do on a daily basis to make an impact?

One of the most powerful things I’ve done for myself is creating a daily habit of being mindful of this.  The way I do this and consider my impact on the environment is to literally look at each thing I come into contact with on a daily basis, and wonder where it will go when I am done with it.

When you go for that bottle of water at the gas station, stop and think about where it’s going when you’re done with it.  Sure, you’ve heard me say how important hydration is, and that still rings true!  But actually visualize the plastic water bottle sitting in a landfill, and you’ll be motivated to not forget your reusable water bottle next time.  Making these changes are simple, but it takes time and practice.  So, how can you practice this today and make a habit of it?

Have you ever stopped and taken note of what goes through your head on a daily basis?  The stream of constant words that speed through your mind without any effort?  You have a voice that you speak to yourself with, and it’s so familiar to you, you may not realize the damage it could be doing.

So, how do you speak to yourself?  What does that voice sound like?

Is that voice kind or harsh?

Are your thoughts encouraging or demeaning?

Do you speak to yourself in a way that you’d be offended by if someone else spoke to you using the same words?

Your thoughts are full of power, and it’s crucial to strive to be aware of them.

Spend today really listening to the thoughts streaming through your mind and what themes you notice.  Take note of the tone you hear.  Your thoughts affect your actions and your health, so be mindful of stopping any negative self-talk and replacing it with healthy communication.  You deserve it.


Breathing.  We all do it, but do we do it well?  And why does it matter?

The fact that we’ve been breathing since day one, you’d think we’d be better at it… but it’s something we need to focus on and be mindful about improving because its benefit to every part of our health is astounding!

Not only does proper breathing lower stress and anxiety, but it’s also responsible for providing every cell in our body with the nutrients it needs to run smoothly.  Pretty important, huh?

Most of us hold our breath without knowing, which is also accompanied with gritting the teeth and jaw.  Grinding your teeth or having a firm bite can cause a slew of problems with your muscular comfort.  Gritting and grinding your teeth can ultimately cause dental issues in the future, and can cause problematic and frequent tension headaches.

Finding out how to improve your breathing is as simple as hopping over to YouTube.  Search some simple breathing exercises and begin focusing on working on your breath work.

So, how is your breathing?

The sun goes down before 6 pm, it’s cold and grey, and it can really mess up our groove.  Does this happen to you, too?

This is a huge reason New Year Resolutions are so popular.  It can be quite difficult during the coldest months when we naturally go into hibernation mode.  The Winter Blues are very real, and chances are you’ve dealt with them yourself.

Instead of letting the blues get you this year, try these tips to stay on top of them until the sun comes back out this Spring.

  • Find some sort of exercise.  Even if it’s a stroll around your apartment building or a 10-minute workout on YouTube.  Keeping your endorphins happy a few times a week will help with the slump.
  • Find a way to give back.  Helping people in need is a heart-swelling opportunity to shift our perspective and do something great with our time.
  • Be mindful of the season.  If you know you get the blues this time of year, make decisions with that in mind so that you can set yourself up for success.

What have you noticed that helps you crawl out of the winter blues slump?  Let me know in the comments below.

When you’re hitting all those holiday parties this season, there are several ways you can ditch the guilt and feel amazing through each one.

  1. Don’t go hungry. Have a small salad at home before you leave for the party, and be sure to stay hydrated throughout the day.  Having some healthy, whole foods in your belly when you arrive at the party will keep you from overeating once you get there.
  2. When you do make a plate for yourself, fill half of the plate with something healthy. There’s almost always a veggie tray at parties, which is a great option for your healthy side of the plate.  If possible, add your dessert to this plate, too.  Adding dessert to your main plate will drastically cut down on the amount, as opposed to having an entirely new plate for dessert after your main dish.
  3. If at all possible, try to sit down when you eat. When you attempt to eat standing up while mingling, you can end up mindlessly eating more than you think.

What’s your favorite foods you look forward to during the holiday season?!

No matter how hard we try, curveballs will always find a way to sneak in.  It’s an inevitability of life, and that’s perfectly fine — if we are prepared to handle them!

This season especially can feel hectic, rushed, overbooked and anxiety-ridden.  So it’s the perfect time to put your focus on how you handle these stressors of life and make some tweaks to improve any areas that need a pick-me-up.

The thing about a worrisome mind is that it’s typically worrying about the future.  This makes it extremely hard to be present, so being conscious of this is crucial.  Practice being present and mindful of your current moment, the day you’re in right now, and with practice, you’ll notice the stress of tomorrow will dissipate over time.

Sometimes, when I feel particularly anxious, I focus on each of my senses.  What do I smell right now?  What do I see right now?  What do I hear right now?

This brings you to the present moment and helps snap you out of your anxious thoughts.

Try it, it really works!  What are your favorite ways to overcome anxious thoughts?