Sunday, 21 August 2022

How To Make The Most of Your Mornings

 





What’s most important to you? What is the one thing you really want to do on a daily basis that would make a big difference, but you just can’t seem to find the time for? What good habits do you want to cultivate that would make a real impact on your life? Think about this for a moment. It could be in any area of your life from exercise and healthy eating to self-improvement or getting ahead in business or at your job. It could be working on your relationship with your kids, finding time for creative pursuits, or getting in the habit of reading every morning.


Once you’ve figured out what you want to work on, what you want to improve, and what’s important to you, think about how you can make it part of your morning routine. Sit back and imagine your perfect morning. It isn’t stressed or rushed. Most importantly it’s a day when you have time for everything on your list. Maybe it means having time for a long shower. Maybe it’s going for a run before breakfast. Maybe it’s having a few minutes to connect with your spouse or maybe it’s carving out an hour first thing in the morning to work on your side-business. 

The key is to start with what’s most important to you and think about how you could fit it into your morning routine. Remember, you’re just dreaming and imagining at this point. We’ll work on figuring out where to find the time to fit it in and how to make it all work out later on. For now, simply paint a vivid picture of what your new morning could look like.

Become very clear on what you want that perfect morning to look like. Imagine it in as much detail as you possibly can. Write it down in a journal or on a piece of paper that you can refer back to as needed. In short, define your perfect morning.

Why is this so important? Because you can’t start to make any meaningful changes until you know what your goals are. You need to know your destination before you can begin to pick a route and figure out how you’ll get there.

 

 

Finding Time In Your Busy Morning

 

Mornings are busy and they can be quite chaotic. If you have a young family and plenty of people to get ready and out the door, you know this first hand. The good news is that it doesn’t have to be that way, no matter how busy you think you are first thing in the day. Do you want that to be rushed, frantic, and feeling like you’re constantly running and trying to catch up? Or do you want it to be calm, collected, productive, and with a feeling that you’re in control? It’s up to you and it’s all about embracing two simple concepts.

Get Up Early Enough


It’s tempting to hit the snooze button and catch a few more minutes of sleep, isn’t it? It’s even hard to set the alarm early enough that you have plenty of time for everything you want and need to get done. If you’re not a morning person, moving up the alarm by 30 minutes to carve out a little extra time can be tough.

Getting up early enough and avoiding the snooze button at all costs is the key to an unrushed morning. Here’s the problem with cutting time too short, or worse hitting the snooze button a few times. It gets you behind from the very start. You have to rush to make it out the door in time and any little problem or speed bump along the way turns into a huge problem. Not being able to find the car keys is suddenly a major crisis because it could cause you to be late for work. Remember, your morning sets the tone for the rest of your day. If you start it chasing down time and things, that’s likely how you’ll spend the rest of your time.

Getting up early enough on the other hand puts you ahead of the game. You’re in control. You can take care of everything that needs doing in a calm manner and still have time for the important things you want to work on. In short, getting up early enough sets you up for an amazing, productive day.

Restructure Your Routine


Spend a little time thinking about your current morning routine and where you’re spending time. Look for things you can change and tweak to find more time for the things you really want to do. For example, if you want an extra 20 minutes in the morning to journal, look at what you could take care of ahead of time, eliminate, or delegate to make that time. If you spend a lot of time getting breakfast for everyone, get in the habit of setting the breakfast table the night before. Get your spouse to get the coffee ready, so all you have to do in the morning is push a button. Teach the kids to make their own breakfast and take the dirty dishes to the sink and wash them. Make sure clothes are set out the night before (including yours), that book bags, purses, briefcases, and car keys have a designated spot, and that there where they need to be before you turn in for the night. Small changes like this to your morning routine can make a big difference. I challenge you to come up with a few small tweaks that will save you at least 30 minutes in the morning.

 

Determining What You Should Be Doing Is Crucial

 

Think about what you should and what you shouldn’t be doing in those first few hours of the day. That’s an important idea to ponder. So often we get stuck in a rut or a routine and do things because that’s what we’ve always done. We do it without thinking about whether or not it’s the best use of our time.

It’s Not About Cramming More Things Into Less Time


Making over your morning isn’t about figuring out how to cram more tasks into fewer hours. When you read books and articles on productivity and time management, that’s often the main message and gist of it. While it can help in the short term, it isn’t a good long-term strategy for meaningful change. Very soon you’ll hit the limit of how much faster and how much more efficient you can get.

Shift your thinking and don’t try to add to what you do in the morning. If you want 15 minutes for bible study, meditation, or exercise, don’t just think about getting up 15 minutes earlier, or shaving 15 minutes off your morning routine by showering faster, getting dressed in record time, and rushing through breakfast. In other words, don’t add to your lengthy list of things that need to be done. You’ll only feel more rushed and stressed if you do.

It’s About Making Smart Choices About Using Your Time


Instead, what you should be thinking about is the best use of your time in the morning. Compare your perfect morning with your current morning routine. What aren’t you doing on your ideal morning? If you can start by cutting things out, finding time to do what’s important to you becomes much easier.

There are two great ways to find things you can stop doing. The first is to look for busy work. This is something you do out of habit that doesn’t necessarily need doing every day. Maybe it’s checking your email first thing in the morning or playing around on Facebook for half an hour while you drink your coffee. If that’s how you choose to spend your time, that’s perfectly fine, but if you’re doing it out of habit it may be time to rethink it.

The second way to quickly earn back time is to see if you’re doing things or others that they can do themselves. Kids are the perfect example. We start out fixing their breakfast, making their lunch, cleaning up after them, picking out their clothes, and making sure their backpack is packed and ready to do. When they are very small, we have to do these things, but all too often we continue to do them long after they’re capable of doing things on their own. The same goes for things we do for our spouses. Maybe there was a time when you had less to do in the morning and it made sense to take on the majority of morning chores. Did things change and if so, is it time to lighten your load and get help from your partner? A few small changes may be all it takes to make the time in your busy morning for what’s important to you.

 

 

Come Up With A New Morning  Plan

 

Now that you have a pretty good idea of what you want to do in the morning, what you don’t want to or need to do, and where to find the extra time needed, it’s time to put it all together in a new morning game plan.


The best place to start is with the new set of tasks that are most important to you. Figure out a preliminary time during which you want to get them accomplished. If your goal is to go for a run in the morning, you may decide to do that first thing before getting a shower and having breakfast. If your goal is to journal each morning, you may decide it would work best after you’ve had a cup of coffee. If your goal is to find some time for reading or your favorite hobby in the morning, you could carve out some time before everyone else gets up and while you enjoy that first coffee. The same goes for wanting time in the morning to work on your business or learn something new.

Then work the rest of your morning chores around these new plans. It may take some shuffling around and mixing up your current routine, but with a little creative thinking and a bit of flexibility, I’m sure you can come up with a working plan.

Making over your morning and turning it into a new routine isn’t something that comes naturally to most of us. It takes a little while to get into the groove of things. We’ll look at this in a little more detail tomorrow. For right now, my suggestion is that you write your new morning game plan down. It’s easy to forget what you’re planning to do. Writing it down will not only give you a reference to refer back to, but also solidify your new plan in your mind.

Put the note or notebook where you jotted down your new plan on your night table or somewhere else where you’ll see it first thing in the morning. It will serve as a reminder of what you’re intending to do and do differently in the morning now.

Even though you’ve written your plan down, it’s important to realize it’s not written in stone. The well-laid-out plans don’t always work when put into action. Adjust it and make changes as needed until you come up with a new morning game plan that works well for you and the rest of your family. Once you have that it’s time to make it the new routine… something we’ll talk more about tomorrow.

 

 The Importance Of Habits And Routines

 



With your new morning game plan figured out, it’s time to not only put it into action but make it your new morning routine. Why is this important? Because you want to make sure your new plan happens every morning without fail and turning it into a routine is the best way to make sure that happens.

Before something becomes a habit or a routine, it takes a lot of willpower to things happen. That’s energy that you will need for other things throughout your morning and the rest of the day. Yes, it will take some willpower, mental energy, and drive at first to create the new morning habits, but once they are set, it will become automatic like brushing your teeth before bed.

Once you come up with a good working morning routine, stick to it for a few weeks. That’s the best way to turn it into a strong habit. Before long, it will feel like the new normal and you no longer have to remind yourself to do each thing along the way. It will have become a habit and a routine you’ll follow automatically. It will take a lot less effort and mental pep-talk to get things done… even if your new routine includes a 30-minute run, or getting up at the crack of down to work on your most important business task for an hour.

Watch out for moments when you slip back into your old habits and routines. It’s going to happen. The key is to catch it early and get back on track as quickly as possible. For example, let’s say you’ve been doing well with waking up 30 minutes earlier and going for a run before you start your day. Then one day you oversleep and can’t make it out there. Or the weather turns too bad, you get sick or hurt, or something else pops up that keeps you from going on that run. That’s life. It happens. What’s important is what you decide to do the next morning.

Your most important job whenever life gets in the way of your new morning routine is to get back on track as quickly as possible. Do what you can as soon as you notice the disruption. If the weather is bad, do a quick workout at home, or head to the gym to run on the treadmill. If you overslept, try to squeeze in a few minutes of me time or doing something to grow your business before you get back to the rest of your day. Most importantly get back on track with your regular morning routine as soon as possible. Get back into your new habits the next morning if at all possible. Actively remind yourself to get back on track for a few days until it routine is firmly back in place. You’ll be glad you did when you start to see the results you’ve been hoping for.

 


 

Take Time To Review Your Morning Routine Regularly


Creating routines and habits for your mornings is a great thing. They allow you to do what you need to do to move ahead without having to spend a lot of energy and time thinking about it.

When we get into a routine, it’s hard to stop and ask ourselves if it’s working as well as it could be. Even more importantly, with a routine and a set of habits firmly established, it’s easy to keep going even when the circumstances change. That’s why it’s important to take some time every now and again to review our routine and habits, including the new morning routine.

Set aside a little time every few weeks, or even months to review your routine. Put it on the calendar and make sure you do it. It won’t take long and it will be a very valuable exercise in the long run. Our lives and circumstances change. Our routines should change with it. Just because something has served us well over the past few weeks and months, doesn’t mean it will continue to do so.

When you sit down to review your morning routine (or any routine or habit you’ve been working on for that matter), ask yourself this:

Is it working? Is it working really well?

If it is, simply carry on. If it isn’t, it may be time to make some changes and tweak it until you find something that works well for you at that particular point in time.

Another way to look at it is to find what you love and what you hate about the new morning routine. Change it accordingly until you get as close as possible to loving everything about it and still getting the results you want.

Remember, this morning routine will change and evolve over time as you, your circumstances, and the people in your life change and evolve. Embrace the changes and look at them as an indication that you’re making progress.

Keep tweaking and improving your morning routine and don’t be afraid to mix up your goals for it. Maybe you started out by making exercise a priority first thing in the day. As time goes by and you become more fit and make time for it later in the day, your focus may shift to journaling, or learning a new language. Keep evolving, keep changing, and keep using those precious first few hours of each day to establish some positive change in yourself and those around you.

 How To Start Your Day With Power and Intention


 

Sunday, 14 August 2022

What is resilience and why is it important?

WHAT IS RESILIENCE AND WHY IS IT IMPORTANT




Resilience is a critical component of success. Without it, you would never be able to overcome the challenges and setbacks that life inevitably throws your way. Of course, everyone faces difficulties and obstacles, but how you deal with them determines whether or not you'll be successful.


Many factors contribute to resilience like having a positive outlook, a support network of family and friends, and a sense of control over your life. But one of the most important is simply having the ability to pick yourself up after being knocked down.


Here are four examples of how resilience can lead to success:


Overcoming a Difficult Childhood


Many successful people have overcome a difficult start in life. They've faced challenges like poverty, abuse, or neglect, and yet they've managed to bounce back and create a prosperous future for themselves. Take Oprah Winfrey, for example. She was born into poverty and suffered from sexual abuse as a child. But she didn't let those experiences define her. Instead, she used them as motivation to become one of the most successful women in the world.



Beating the Odds


Some people are dealt an intricate hand in life, but they manage to beat the odds and create a prosperous future. Consider J.K. Rowling, the author of the Harry Potter series. She lived on welfare in her country as a single mother when she wrote the first book. But she didn't give up, and today her books are some of the best-selling in history.



Facing a Major Setback


Everyone experiences problems that cause setbacks at some point in their life. How you deal with them determines whether you'll be successful or not. For example, Steve Jobs was fired from Apple, the company he co-founded, in 1985. Instead, he created another successful company, Pixar, and then returned to Apple in 1997 and turned it into today's tech giant.



Pursuing Your Dreams


It takes a lot of resilience to pursue your dreams, especially if they're not the conventional ones. But it's often those who are willing to take risks and follow their heart that ends up being the most successful. Take Lady Gaga, for example. Stephanie dropped out of college to pursue her dream of becoming a singer. And today, she's one of the most successful recording artists and actresses in the world.

Remember that resilience is a significant key to success no matter what obstacles life throws at you. It is what gets you through difficult moments to continue to achieve your goals and live the life you want. With persistence and consistency, you will surprise yourself with what you can achieve by focusing on becoming more resilient.


Five Key Features of Resilience


The dictionary describes resilience as the “capacity to recover quickly and adapt to change.” A person can maintain their core values and beliefs when faced with adversity. When faced with the inevitable hardships the world will bring, you need to be resilient to overcome the situation.

Here are five critical features of resilience:


Self-Awareness


Self-awareness is a key component of resilience. It includes correctly identifying one's strengths and weaknesses to identify areas for improvement. It can help you build resilience by providing you with an awareness of what triggers you and how you typically react to certain situations. Identifying your strengths and weaknesses can provide you with an understanding of what triggers you and how you usually respond to certain conditions. You may be surprised by how much more information this provides than just asking people about their experiences.



Self-Confidence


Self-confidence gives you the ability to cope with difficulties and challenges in life. It gives you the power to overcome your fears and limitations. It is also an essential part of your mental health, which can be seen in how you interact with others and handle demanding situations.



Self-Compassion


Self-compassion means supporting yourself with the same understanding, kindness, and care you would give to a friend, loved one, or pet going through a difficult time and understanding yourself and your limitations without being overly critical or judgmental. Having and demonstrating self-compassion is a skill that can be learned, practiced, and developed over time. By cultivating self-compassion, you build up resilience and learn to take better care of yourself at any moment.



Social Support


It is believed that social support can help people with chronic illnesses, improve their quality of life, reduce the risk of suffering from mental illness and build resilience. Friends and family members can provide social support, but supportive online communities can also. 



Self-Efficacy


Self-efficacy is the degree of confidence, trust, or expectation an individual has for being able to carry out a specific behavior successfully. Individuals with high levels of self-efficacy often outperform those who don't. When people believe they can control their environment, it increases their sense of control and reduces stress levels. Self-efficacy also helps people feel more connected to themselves, others, and the world.



Taking the time to learn or incorporate these facets of resilience will help you grow more and become a stronger person. These facets work together to help you flourish and reach your full potential. Developing resilience can be challenging, but it's worth the work.


Seven Resilience Building Tools to Try


Life can be tough. Everyone faces challenges and difficulties at some point. What matters is how you deal with them. Some people seem to have an innate resilience to weather any storm, while others struggle to cope with even the slightest setback. There is good news, though. Thankfully, resilience is something you can learn and develop over time. And some specific tools and practices can help build resilience in the face of adversity.


Here are seven of the best tools to try:

Cognitive Reframing


Cognitive reframing involves changing the way you think about a situation or problem. For example, instead of seeing a difficult situation as a personal failure, try to view it as a learning opportunity. Or rather than dwelling on the negative aspects of a situation, focus on the positive.


Emotional Regulation


This means learning to control and manage your emotions. For example, when feeling overwhelmed or stressed, take a few deep breaths and calm yourself down. It can also help to step away from the situation for a little while and come back when you feel more level-headed.

Exercise


Exercise releases endorphins, which have mood-boosting effects. Exercise reduces stress levels and improves overall physical and mental health. A moderate amount of activity is the key to maintaining good mental health.

Connect With Others


Humans require social interaction. Social interactions are crucial for maintaining good mental health, whether spending time with family and friends, volunteering, or joining a club or organization. Surrounding yourself with positive people who can offer emotional support can significantly affect how well you cope with difficult situations.

Eat a Healthy Diet


Eating a balanced diet helps your body to function at its best. It can improve mood, energy levels, and overall physical health. Avoiding as much processed food and ingredients as possible, plus eating plenty of fruits, vegetables, and whole grains is key to maintaining a healthy diet.



Get Enough Sleep


When you don't get enough sleep, your body and mind are both exhausted. If you are not well-rested, it will lead to focus, concentration, and memory problems. It can also make you irritable, which by itself will increase stress levels. Getting enough sleep is crucial for maintaining good mental health.


Find a hobby


Doing something you enjoy can help reduce stress levels and improve your mood. A hobby provides a sense of purpose and satisfaction. Participating in hobbies is also a fantastic way to meet new people and connect with others who share your interests.


These tools are just a few ways to help you build resilience in the face of adversity. Experiment with different ideas so you can find what works best for you. And remember, even the most resilient people have bad days sometimes. So don't be too hard on yourself if you're struggling. Just keep trying, and eventually, you'll get through it.


Sunday, 7 August 2022

5 Ways To Get Yourself To Eat More Vegetables

 

5 Ways To Get Yourself To Eat More Vegetables


Vegetables are essential to your diet. Not only do they provide the bulk of your fiber, but they also contain critical nutrients like vitamins and minerals to balance hormones, enable growth, and strengthen hair, skin, nails, and much more.

 You may not like eating vegetables but you can get creative on ways to help you eat more of them. Here are 5 easy ways to get yourself to eat more vegetables.


1. Blend Them

If you don't like eating them , there is an easier way. You can blend them and add to your juices and smoothies. All you need are your vegetables, fruits and blender and you can whip up a nutritious and tasty drink in 5 minutes. These smoothies can easily replace a meal like breakfast and still give you all the energy you need till your next meal.


Get Over 10 Smoothie Recipes Here


2. Make Vegetable Noodles

A fun way to eat more vegetables is to replace  your pasta with vegetables. Sweet potatoes, carrots, beets, zuchinnis can be used to create noodles with a spiralizer. If you don't have one, you can use a vegetable peeler. Enjoy your noodles with your favourite sauce and you will be getting loads of nutrients and reducing your calories.


3.Snack on Vegetables

Snacks help to fill you up before your next meal. Instead of grabbing a bag of chips, how about snacking on some carrots or cucumber slice? Not only will you get your daily serving of vegetables in, you also eat less calories.


4. Eat Them as Soups

Soups are easy to make, nutritious and filling. You can cut them up and make them into soups which you can eat alone or pair with a small serving of rice, potatoes e.t.c


5. Do More Meal Prep

Planning and preparing your meals ahead of time can help you incorporate more vegetables into your diet. You can buy your vegetables every week and prepare them for eating so you reduce the stress of going out to get them for  every meal.


Read Here: Benefits of Infused Water


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