Tag: Gratitude

A Beginner’s Guide to the 7 Chakras – All You Need to Know!

A Beginner’s Guide to the 7 Chakras – All You Need to Know!

Today I will sharing with you a beginner’s guide to the 7 Chakras. Chakra points are energy spots in the Human body. In Sanskrit, ‘chakra’ means ‘wheel’, and the exact definition of chakra is “wheel of spinning energy”, a whirling vortex like the powerhouse of energy.…

18 Ways to Practice Self-Love – Ultimate Guide!

18 Ways to Practice Self-Love – Ultimate Guide!

Today I will diving into ways to practice self-love. Practising self-love can be a challenge, especially at a time when you may feel low due to circumstances surrounding you. There is never a better time than right now to start putting yourself first and taking…

Self-Care Morning Routine Ideas – Ultimate Guide!

Self-Care Morning Routine Ideas – Ultimate Guide!

Today I will be talking you through some self-care morning routine ideas.

Just imagine, the sun is rising, the curtains add an orange beam to the day, and here you are, presented with a brand-new day, a new beginning, and a fresh start.

The times we are living at the moment are tough enough for everyone, but we always find a way to pull through, and this is how we recommend you do it.

Creating an ideal and sufficient routine for your morning puts you on the right track for the rest of your day.

Every morning, I get up way earlier than I need to and practice a self-care routine.

I developed my routine gradually, one piece at a time, over past few years.

You probably shouldn’t try to jump into such a rigorous and lengthy morning routine right away. Grow into it.

So, we gathered up some simple morning self-care rituals that will boost your mood, set the right tone to your day, and help you relax.

I hope this guide helps you develop your own routine and gives you some ideas to create your own habits.

 

 

Why is a self-care morning routine so important?

Having a self-care morning routine will set you up perfectly for the day ahead. Starting the day with the intention to take care of yourself will go a long way.

Often at times it may be hard to find the time for yourself during the work week, or even the weekend, but the impact it has on your mindset is definitely worth the effort.

In either case, you need to establish a new routine with fresh, healthy habits.

Following these morning self-care routine tips might be the change that you need.

Try these out, and see if they make a difference in how you start your day. Who knows – it might completely get rid of the crankyness first thing.

 

Self-Care Morning Routine Ideas – Ultimate Guide!

 

Wake up early

For you stubborn night owls out there, I know this sounds bad already, but it actually is possible to get out of bed early in the morning.

Let me tell you why I love waking up early.

wake-up

I wake up ideally at 5am or when the sun rises and daylight starts. I know 5am is too early for most, so try 6am or 7am.

As I’ve gotten used to waking up with natural daylight, I have now inhabited a natural inner clock, which means I naturally wake up at the same time every morning – without using an alarm.

And it’s really fulfilling to not have to stress about time and rushing in the morning, because everything can be taken nice and slow.

 

Don’t start your day with electronics

Your first impulse in the morning is probably to check your phone.

While you can do that briefly, I recommend that you stay off your electronics and away from the media for the beginning portion of your day.

This will help you start your day off on the right foot and keep your spirits positive for a little bit longer.

 

Meditation

Meditation is a direct action (by actively doing nothing) to increase the amount of clarity you mind has, decompress your stress levels, and give you perspective on the day-to-day.

In my experience, I tend to give myself a 15-20 meditation period first thing in the morning.

Meditation is also a great way to combat social media addiction by lowering the amount of stimulation you have.

It’s also a great way to slow down life when you feel that life is moving a bit too fast for your liking.

It can be hard in the beginning to get into it, but I assure you that meditation is something no one regrets doing.

If you’re someone whose mind is racing from the moment you wake up, meditation can be a powerful way to connect with yourself on a deeper level.

While practicing meditation isn’t a cure-all for anxiety or nervous thoughts, it’s still an excellent opportunity to destress, centre your thoughts, and bring awareness to the present moment.

 

 

Practice gratitude

Feeling grateful for a new day goes a long way.

This pure selfless act goes both ways on you and the people around you.

It doesn’t always have to be a “thank you” note – it can be a positive emotion that benefits your body.

Self-Care-Morning-Routine

It enhances your overall health and sense of well-being. Additionally, deepens your relations, improves optimism, and increases the feeling of self-control.

I’ve been trying to get into journaling because sometimes I feel like I have so many thoughts in my head and nowhere to put them.

My journal is almost like a brain dump on paper, but it really helps to spend a few minutes a day writing down my thoughts and what I’m grateful for.

 

 

Move your body

We all know how important exercise can be in maintaining a healthy lifestyle. However, exercising in the morning has its own benefits.

Taking just 10 minutes for some stretches will definitely make you feel more energised for the day.

Morning exercise will give you an extra glow, a better night’s sleep, burn extra fat and boost your metabolism.

You don’t necessarily have to do a full workout, but just spending time doing some stretches or yoga will make you feel so much more energetic and ready for the day.

When we exercise our brain produces those feel-good hormones which make us feel happier and lift our mood.

Exercise also improves blood flow around the body providing our cells and organs with more oxygen, thus giving us more energy.

Who wouldn’t want to start the day in a great mood and lots of energy? Why not give it a try and see how it goes for you?

Whatever type of exercise suits you, is great. Any exercise is good exercise.

 

Hydrate

Getting enough water is extremely important for our health.

Water helps maintain internal body temperature, lubricates joints, protects your spinal cord and other sensitive tissues and is beneficial to a healthy digestive system.

By drinking enough water, we are also keeping our body hydrated and refreshed.

Staying hydrated is also important for our brain and cognitive ability.

If you want to keep the mind focused then hydration is the key.

When we sleep our bodies are slowly becoming dehydrated, the reason why we usually wake up feeling lethargic.

By drinking a glass of water first thing in the morning we are replacing those lost fluids, hydrating the body ready for the day ahead.

If you are not a great fan of drinking water, why not fill up a bottle the night before, add some sliced fruit and pop in the fridge, for a refreshing fruit infusion come morning.

 

Eat a healthy breakfast

Breakfast is well known to be the most important meal of the day. However, I’ve lost track of the number of times I’ve skipped this and had breakfast on the go instead.

Having a nutritious breakfast in the morning tells our body that there are plenty of calories to be had throughout the day.

However, by skipping breakfast and having a quick snack you are telling your body that it needs to conserve not burn those calories.

You are literally putting your body into starvation mode.

Missing breakfast also makes us more likely to consume unhealthy snacks, in turn contributing to feeling bloated, sluggish and possible future ill health.

Take time in the morning to eat and have a healthy nutritious breakfast.

If you do need to have a quick breakfast on the go try choosing healthy options such as:

  • A protein bar and yogurt or a glass of milk.
  • High-fibre toast or bagel with tablespoon of peanut butter.
  • Low-fat protein shake with fresh/frozen fruit.

 

Affirmations

Daily affirmations are to the mind what exercise is to the body.

Repeating affirmations helps to reprogram the unconscious mind for success by eliminating negative and limiting beliefs.

At first, I was a little sceptical about using affirmations, however over time they have helped me have a more positive mindset and believe in myself more.

Examples of positive affirmations:

  • I will be kind to myself today
  • Today I will be present in every moment
  • I will be true to myself and my Today
  • Today is full of endless opportunities
  • I will celebrate my small wins
  • I choose to be happy

There are several ways to use affirmations. You can say them out loud in front of a mirror, write them down in a journal or repeat them in your head like a mantra during meditation.

What’s important is that you find affirmations that resonate with you.

 

 

Visualise your entire day

They say, “you can’t do anything until you see yourself do it.

Visualisation is daydreaming with a purpose, that’s why it’s better to sit back for a moment or two once you wake up and unravel how you want your day to be like or take you to.

Set your mentality and take a deep breath before you demonstrate anything physically.

 

Plan your to-do-list

Creating a simple list of what chores and tasks you want to complete throughout the day keeps you organised and grounded.

It enables you to stay focused and lessens the hassle of multiple processing.

Besides, what is more, relaxing than to do simple writing along with your morning cup of coffee.

I usually plan out my days before I start my work.

to-do-list

Most days I feel like I have a million things to do and no time to do it all, but I’ve found a lot of success in writing down a daily to-do list.

It’s really encouraging because I get to check things off the list as the day goes on which allows me to see what I was able to get done that day.

Completing daily task will put you on the path to reach your goals.

 

Set aside time to read

If the last time you picked up a book was for a school assignment, you’re not giving reading enough credit.

One University of Sussex study found that reading for just six minutes reduced stress levels by 68 percent. (Odds are you’re probably spending that long scrolling through social media before getting out of bed.)

Plus, if you create a designated reading time, you might actually get through all the books in your to-be-read pile.

Top tip:

The following books I cannot recommend enough:

 

 

Try podcasting

Another strategy for motivating yourself to get out of bed is saving something special, like a favourite podcast, for the mornings.

If you know you’ll only listen to it before your workday starts, you might be a bit more excited to start your day.

Grab a pair of headphones, press play on the latest episode, and walk to a local park or public garden to listen.

Watching the world pass by while you listen is almost meditative.

 

Make your bed

Don’t look at this like a chore, look at it as a way to enhance your space and become more organised.

Not only does making your bed improve your sleep at night, but it also gives you a sense of accomplishment.

This pride and accomplishment in the morning will allow you to set a positive and determined pace for the rest of the day, and who wouldn’t want that?

 

Self-care morning routine Ideas – Final thoughts

Starting a day with a good morning routine is crucial for how the rest of the day goes.

Practicing self-care habits in the morning is really effective for setting a good tone for the day.

That being said, I hope this morning routine and these self-care habits can inspire you to find or start your own morning routine with self-care rituals!

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST SELF-CARE BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

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Cultivating Gratitude – Ultimate Guide!

Cultivating Gratitude – Ultimate Guide!

Today I will be talking through exercises and habits for cultivating gratitude. The benefits of having a daily gratitude practice are nearly endless. This is a simple practice but the challenge is taking the time to integrate it into your daily life. It can take…

Daily Gratitude Affirmations – 100 Powerful Ideas!

Daily Gratitude Affirmations – 100 Powerful Ideas!

Today we will be talking through daily gratitude affirmations. Everyone is in charge of their happiness. It is up to an individual to choose how what happens to them affects them. Maintaining an attitude of gratitude will enable you to focus on the positive things…

20 Habits to Change Your Life – Ultimate Guide!

20 Habits to Change Your Life – Ultimate Guide!

Today I will be sharing with you 20 habits to change your life.

Habits have the enormous power to make or break us in life.

Whether our days are primarily made up of good habits or bad ones, the evidence will show itself in our health, happiness and productivity.

Clearly negative habits are much easier to adopt than positive habits.

Positive habits require discipline and routine, but once we design a life that consists primarily of good habits we begin to move through our days with more ease and consistency.

There is less effort required once we have created systems that lead to positive results and outcomes.

Today I have put together a simple guide of 20 positive habits that can have a dramatic effect on your life if put into practice.

 

20 Habits to Change Your Life – Ultimate Guide!

 

Get enough sleep

Sleep deprivation contributes to all forms of problems including irritability, anxiety, depression and weight gain. Prioritise enough sleep.

According to experts, most adults need 7-9 hours a night. According to the National sleep foundation, the appropriate amount of sleep for adults may range from 6 to 10 hours of sleep.

With experts saying you need between 6 and 10 hours of sleep how do you know how many hours of sleep you need?

Do you feel rested when you wake? Are you able to wake up without an alarm or easily get up when the alarm goes off?

These are signs you are getting enough sleep.

Feeling fatigued is a sign that you need more sleep. During times of emotional and physical stress, we often need extra sleep.

 

 

Early morning routine

Never underestimate the power of a solid morning routine.

A morning routine not only sets your day up for success, but if planned accordingly, it can create additional time in your day to work towards your goals.

This is the magic about mornings.

20-habits-to-change-your-life

The time is yours, because it’s happening before the busyness of the day hits.

Beginning a morning routine is one of the most important habits to start right now.

Waking up early is tough (I’m not really a fan either), but it is so worth it.

 

 

Spend less time on social media/internet

With the advancement of technology this day, people tend to spend more time on social media than real people.

Social media has taken over the world, people tend to use it for different things. Social media and the internet have made so many people rich but let’s not forget the fact that it has made some not useful.

People spend hours on social media without doing anything. Spend less time on social media and you will see the result you get on a daily basis.

If you have something important to do, I will advise you to get rid of or delete the apps and focus on your business. Use social media in your spare time when you are not using it for business.

 

Celebrate your wins

Make it a habit to celebrate your wins. High fives might seem cliché but there’s magic in the movement.

If you don’t believe me, check out one of the most popular TED talks of all time by Amy Cuddy.

Make a habit of saying the right thing to yourself and others with your body language.

Small tweaks can bring about big changes.

20-habits-to-change-your-life

And, have a little fun, too. Life’s too short for anything less.

If you can, encourage celebrating wins in your workplace, too.

A change in office culture, to one of support and congratulations, will have an uplifting effect on the energy and mood of any workplace.

Mood is contagious so make sure the right one is catching. You won’t just be changing your life; you’ll be changing the lives of those around you.

 

 

Declutter

Whether it’s your car, your closet or your bedroom, it’s time to clean things out.

We often overlook the fact that clutter is actually a form of mental and physical constraint.

There is a sense of harmony that comes from things being neat and orderly and this has psychological benefits.

You don’t have to be an “OCD” type all the time, but the mere act of cleaning and decluttering is extremely calming and liberating.

A lack of cleanliness and organisation often leads to elevated stress and depression.

It also suggests low self-worth as your outer world is a reflection of your inner world.

You’ve most likely heard the saying: out with the old, in with the new.

Make space for new opportunities to flow into your life by releasing items that keep you tied to the past and see if it doesn’t have a positive effect on your happiness.

 

 

Practice gratitude everyday

Focusing on gratitude will instantly shift your mindset to positive.

No matter what is going on in your life, you have the power to shift your focus to gratitude.

I also encourage the use of a gratitude journal – Every day write down or even just note in your mind at the end of each day, focus on everything you’re grateful for in your life and also how those things impact your life.

Always aim for at least 3 things.

Here’s some examples from my own journal:

  • I am grateful for the increase in traffic to my website today
  • I am grateful for the nice walk I had with Jo and Alfie (the dog) today
  • I am grateful for seeing the twins today

Try to make your gratitude note specific to today. So rather than me writing I’m so grateful for everyone who visits my website.

I would write, I’m so grateful for all of the people who visited my website today, and I’m especially grateful for the lady who took the time to leave a message saying how helpful my post was to her.

Gratitude is life changer when practiced regularly.

 

 

Exercise

Exercise is one of those habits that everyone talks about. It makes you roll your eyes when you hear or read about it. Like what else is new? Exercise is good for you.

To me, exercise is a very important habit physically and mentally. I especially notice how much it impacts my life when I don’t do it.

I become stressed, I’m also reactive and it shows in my relationships, in my work and in the decisions I make.

20-habits-to-change-your-life

I can’t seem to stay clear and objective when I don’t do it. Plus, I just feel tired and ache all the time.

So, I try to make exercise a part of my day whether it would be by walking for at least an hour, going to the gym, stretching, running or doing an at home workout.

It has become a part of my life and it fits naturally. If it’s still not a part of your daily routine, just try it.

Top tip:

Moving your body or stretching for just 10 minutes per day can really help improve your mental health!

 

 

Meditation

I can’t stress how life changing meditation truly is! You may have tried it and not liked it, or you may have not done it for longer enough to see the results.

I urge you to create a daily meditation practice if you want to create a calm mind, body and life.

There are numerous studies proving the benefits of meditation on stress, depression, anxiety and even physical health!

 

 

Practice Mindfulness

When you practice Mindfulness you expand you consciousness which brings you peace of mind.

I can’t explain how much this practice has changed my life. When you’re mindful your life will transform massively.

By living in the present moment, you become at peace with your past thoughts and illusions made up in your mind.

Observe your thoughts, become at peace with them, take away the emotional attachment.

When you find your mind wandering, revert back to the present moment.

The more you live in the present moment, the mind quickly loses control over you. The mind is a tool that should be working for you, not controlling you.

This takes a lot of practice, as your mind has spent so many years in control. The mind has been projecting its illusions on you all your life.

Purchase a book, research it on YouTube. The Mindfulness practice is life changing when used consistently and persistently!

 

 

Set goals, but enjoy the process of working towards them

I try to live in the present moment as much as possible in my life, but how do you focus on the present while you’re busy working toward your goals for the future?

It’s an interesting paradox that I struggled with for a while.

Over time, I realised that you can set goals for the future, but you have to be present and focused while you’re working to accomplish them.

I used to always rush through projects just to get them over with, but I realised that’s not a good way to live my life.

Instead, I told myself to enjoy the process a little bit more.

When you’re always rushing through things in order to move on to the next project, you miss opportunities to be creative and produce your best work.

These days, I try to be more present when I’m working on something.

Reflection is important, so I’ve started doing weekly and monthly check-ins with myself to stop myself from charging ahead into the future.

 

Forgive

By forgiving someone, you are moving forward in your life. This can release you from misery and from holding onto the past. Forgiveness has helped me with living in the moment.

Instead of holding onto grudges and disappointments, I have used this time to focus on more beneficial things that can improve my life instead of bringing it down.

 

Self-care

No matter how crazy life gets we all need to make time for self-care. Spending time loving yourself is important for our physical, mental and emotional well-being.

When you take care of your needs, you feel nourished, content, in balance and this supports your ability to feel at peace. Self-care builds resilience in times of challenge.

Self-care is self-love. When you identify what nourishes and feeds your soul, and as you provide this for yourself, you feel loved.

It’s important to assess how much self-care you give, especially if you have recently (or if you have for a prolonged time), felt emotionally or physically drained or exhausted.

Self-care is also a learned behaviour. We are shown how to do this early in our lives as it is modelled by our caregivers and taught to us.

You may need to teach yourself self-care if it is something that you have not learned.

As self-care becomes a naturally occurring daily habit, your positive feelings about yourself grow immensely – and you feel autonomous as you are able to care for your needs.

This is important for you to have a healthy relationship with yourself. You need to love yourself too!

 

 

Listen to podcasts

Podcasts are literally my favourite. They are easy to access and can help you escape from reality for a little. By listening to podcasts you are staying informed and growing as an individual.

I optimise my time by listening to them while I am working or getting ready for my day in the morning.

 

Drink more water

A simple yet vital daily requirement, drinking water. This not only hydrates you but improves your bodily functions, preventing headaches, washes out toxins from the body, and helps with weight loss.

Drinking water can solve other problems such as clearing skin issues and providing mental clarity. One way to drink more water is to keep a water bottle with you at all times so you can hydrate yourself throughout the day.

I personally like to drink room temperature and hot water; this helps with digestion.

 

Smile more

A simple smile has more influence on your day and others than you may think. Smiling improves your mood and you can even trick yourself into feeling better. Next time you are upset and frowning force yourself into smiling, it will make you feel better.

 

Volunteer/Give back

Not everyone has spare change to hand out to everyone. If you do, great! But there are a variety of other ways to help others without spending money.

You can give them a meaningful compliment or even volunteer to help them with something such as washing their car.

There is absolutely nothing to lose in this situation, this habit will not only make the other person happy but you will feel good as well!

 

Make your bed

At the risk of sounding like your mom, please make your bed. Not only will it feel good to get into a made bed at night, but it’s important for the success of your day.

Making your bed first thing every morning means one small win before you even have a cup of coffee, which subconsciously will motivate you to achieve thousands of small wins throughout the day (and you know what they say about small wins: they lead up to really big ones).

Plus, Gretchen Rubin found in her research that it’s the easiest and most common daily habit you can do to boost happiness.

 

Listen

You learn so much more when you are listening instead of speaking. By listening you can build a relationship with the other person because they will notice you seem interested. Also, you learn something new from each person you meet, why not take advantage of this and learn from their stories. Plus, you may be missing out on a good laugh by not listening!

 

Read books

Reading just 30 minutes a day over time will produce amazing benefits. I hear you – “What? I don’t have 30 minutes a day to read!”

Well, quite honestly, I think we spend at least that amount of time on other activities like social media or television each day.

Plus, I would add that we really cannot afford not to acquire this habit. Reading 30 minutes a day would mean that you could probably get through 2-3 books in a month and 24 to 36 books in a year!

That is amazing! Think of all you could learn in one year by cultivating a simple daily habit of reading.

 

Always learn new things

Learning never stops – even though some people stop learning as soon as they are done with their education.

However, the only way to survive in this world and stay on top of things is to be adaptable and continuously learn new skills and gain new knowledge.

With all of the information and books available online nowadays, it’s very simple to do this.

 

20 habits to change your life – Final thought

It’s worth it to note that we still have down days even if we’re the best at implementing these actions. It’s a part of life. However, these daily actions will help make those stormy days a little less dark, and make it so much easier to weather through.

Also, these habits don’t just create happiness, but also can be life changing in what you can achieve. With a brighter outlook, more energy and a positive mindset, the possibilities for our lives are endless!

What are you doing to live a better life?

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST SELF-IMPROVEMENT BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

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50 Gratitude Journaling Prompts – Simple Guide!

50 Gratitude Journaling Prompts – Simple Guide!

Today I will be sharing with you 50 gratitude journaling prompts. Journaling is quickly becoming more popular, with hordes of people starting their day by opening the pages of their notebook and writing. Writing has long been recommended by counsellors and psychologists as a way…

Finding Inner Peace – The Ultimate Guide!

Finding Inner Peace – The Ultimate Guide!

Today we will be talking through practices and techniques for finding inner peace. The quest for inner peace in this chaotic world is a noble one. By finding peace within ourselves, we make it easier to navigate the turmoil of others, whether it’s society or…

Mental Health Tips for Men – Ultimate Guide!

Mental Health Tips for Men – Ultimate Guide!

Today I will diving in deep with mental health tips for men.

If you’re a man, or you know a man, perhaps your brother, friend, son or uncle, who you know needs support, please encourage them to talk to someone they can trust.

Whether that be a friend, relative, work colleague or even a professional, speaking to someone in confidence can help relieve the load.

I was one of those men that didn’t talk, and it nearly cost me my life. Within the space of three years my life fell apart rapid. In those few years, I had become an alcoholic with severe depression, insomnia and anxiety, with it all coming to an end in 2019 when I nearly died from liver failure.

Honestly, as a man, I can say talking really can be the best therapy and seeking support will help enormously.

Men can often feel like they’re not allowed to talk, for whatever reason, but they need to know it’s safe to talk about how they feel.

Let’s end the stigma of men not talking about their feelings – yes, they do, and yes, sometimes, they need to.

It doesn’t matter who you are, we all have feelings.

This post can be for men or women, but I feel it’s important to us men, to end the stigma and to know it’s OK to talk.

Despite what you might think, everyone has mental health, but not everyone will have mental ill-health.

There are many ways to you can look after your own mental health, but these are our 19 tips.

Disclaimer: I am not in any way a certified therapist, therefore all the advice given is from my own experience and should not be taken as medical advice. 

 

 

Mental Health Tips for Men – Ultimate Guide!

 

Keep up with relationships that are healthy and rewarding

Researchers have found that people who are more socially active have a higher quality of mental health.

Instead of isolating, try your best to sustain your positive relationships with co-workers, family members, and friends.

Keep up with them digitally through video chat parties and events, and if you can, do a socially distant activity like taking a walk around the park.

However, there can be instances where you need to detach from certain people to sustain your mental health.

Do you find yourself frequently arguing with someone? Is someone always passive-aggressively insulting you and making you feel bad?

You can always try to work it out. But there can be a moment in which you realise that enough is enough.

Let go of any toxic relationships that are weighing you down.

 

Practice meditation/mindfulness exercises

Throughout the day, meditate when you need to feel relaxed. By doing mindfulness activities throughout the day, you can get more insight into your emotions and increase your ability to pay attention.

Schedule meditation breaks during the morning and afternoon/evening, this is your time for inner healing.

Frequent meditation research has shown can boost the quality of your relationships and may help you overcome anxiety.

Are you new to meditation and mindfulness? No need to worry, take a look at my mediation for beginners and mindfulness activities post.

 

 

Physical exercise

It’s been shown that doing physical exercise can be great for your mental wellbeing and help with anxiety and depression.

The new year is a perfect chance to start a workout routine. Since there are so many different activities out there, you can undoubtedly find one that’s right for you.

On YouTube, there’s a wide range of classes taught by experts. Even when it’s cold out, you can exercise whenever, wherever.

You can also set up a video chat workout with some friends – crank up the tunes and make it a social activity!

 

Stay hydrated

Going hand in hand with exercise, drinking more water has a huge impact on an individual’s mental health.

Dehydration from lack of water can be a common cause of frequent headaches and lethargy, leading to an inevitable negative mood.

Drinking enough water provides our brains with the fluids it needs to be able to function properly, allowing for quicker thinking and reaction times.

Unsure of how much you should be drinking? The unofficial advice given is to be drinking around 2 litres a day.

This can be a lot for those who don’t drink much so for that extra push you need, why not treat yourself to a personal water bottle with motivational times to drink imprinted on the design of the bottle?

They’re both trendy and great for ensuring you maintain your water intake throughout the day.

 

Accept and value yourself

Every single one of us is different and unique in our own way, and we are all good at doing different things.

That being said, no one is perfect so be sure to treat yourself with kindness and respect. Try not to be too hard on yourself.

Embracing who you are helps boost self-confidence which can lead you to discover new friends, places and things, and can help you through difficult times.

 

 

Associate with positive people

Associating with the right people can do worlds of good for your mental health.

If your friends or family members tend to be negative and simply don’t see the glass as half-full, find yourself some better people to spend time with.

Mental-health-tips

Of course, you don’t have to ditch important folks just because they have negative attitudes some of the time, just bolster your network of friends with those that have a positive mindset.

Otherwise, those damaging mindsets may seep into your thinking.

 

 

Set life goals

If you don’t have a clear direction in life, chances are your mind is constantly wading through the possibilities and stressing about the future.

Whether it’s on a personal or professional level, try to set long-term goals. That way, you know what you’re working toward and it’s going to be easier to ward off career or personal life dissatisfaction.

When you reach a goal your notion of self-worth improves.

 

 

Create a new routine

For starters, keep up with some kind of routine. If your typical routine isn’t feasible anymore, create a new one.

Try to get up and go to bed at similar times, eat at regular hours, and schedule slots for personal hygiene and exercise.

The predictability of a routine may help you feel more in control, which is important for mental health, according to the Mayo Clinic. Plus, regular exercise may reduce anxiety and improve your mood.

 

 

Take a break

In those moments when it all seems like too much, step away, and do anything but whatever was stressing you out until you feel a little better.

Sometimes the best thing to do is a simple breathing exercise: Close your eyes and take 10 deep breaths. For each one, count to four as you inhale, hold it for a count of four, and then exhale for another four.

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This works wonders almost immediately.

Try to slow down focus on the present moment, this will  calm the mind also.

 

 

Take a break from social media

Social media may seem like a convenient, easy way to keep in touch with people, but it can also have a negative effect on your mental health.

Recent studies show a link between frequent social media use and symptoms of depression and anxiety.

Make a greater effort to socialise in person, rather than online, for the best results on your mental health.

 

Read books

Reading just 30 minutes a day over time will produce amazing benefits. I hear you – “What? I don’t have 30 minutes a day to read!”  Well, quite honestly, I think we spend at least that amount of time on other activities like social media or television each day.

Plus, I would add that we really cannot afford not to acquire this habit. Reading 30 minutes a day would mean that you could probably get through 2-3 books in a month and 24 to 36 books in a year!

That is amazing! Think of all you could learn in one year by cultivating a simple daily habit of reading.

Top tips

The following books I cannot recommend enough:

 

 

Avoid alcohol in excess

You’ve probably heard it before (maybe repressed it for some reason), but I would recommend not drinking in excess and only drink in moderation.

Drinking too often can cause higher levels of anxiety and depression which can cause a downward spiral in your mental wellness, I know this all too well.

Don’t take this as me saying you have to completely cut alcohol out of your life, but try to consider the negative impacts that alcohol can have on your mental wellness before drinking in excess.

 

Sleep well

While many consider sleeplessness to be a symptom of mental illness, recent research suggests that it may be a cause of poor mental health. Sleep, particularly deep sleep, is crucial for maintaining a healthy mind, according to leading sleep scientists like Berkley’s Professor Matthew P. Walker.

Doctors recommend practicing good “sleep hygiene” – only use your bedroom for sleeping, cut out the use of electronic devices before bedtime, and keep the atmosphere cool and dark.

If you still have trouble sleeping, consider cutting out caffeine or increasing your physical activity during the day.

 

 

Practice gratitude

Gratitude has been clearly linked with improved well-being and mental health, as well as happiness.

The best-researched method to increase feelings of gratitude is to keep a gratitude journal or write a daily gratitude list.

Generally contemplating gratitude is also effective, but you need to get regular practice to experience long-term benefits.

Find something to be grateful for, let it fill your heart, and bask in that feeling.

 

 

Self-care

No matter how crazy life gets we all need to make time for self-care. Spending time loving yourself is important for our physical, mental and emotional well-being.

This is important for you to have a healthy relationship with yourself. You need to love yourself too!

 

 

Volunteer

Volunteering your time can be a major boost to your self-esteem, plus you get that “feel good” emotion by helping out those in need.

If you’re looking for opportunities to volunteer in your local community, use the website Volunteer Match for guidance.

There are many concrete benefits of giving back to the community, one of the least celebrated is the emotional health of the giver.

 

Celebrate your wins

Make it a habit to celebrate your wins. High fives might seem cliché but there’s magic in the movement.

If you don’t believe me, check out one of the most popular TED talks of all time by Amy Cuddy.

Make a habit of saying the right thing to yourself and others with your body language.

Small tweaks can bring about big changes.

And, have a little fun, too. Life’s too short for anything less.

If you can, encourage celebrating wins in your workplace, too.

A change in office culture, to one of support and congratulations, will have an uplifting effect on the energy and mood of any workplace.

Mood is contagious so make sure the right one is catching. You won’t just be changing your life; you’ll be changing the lives of those around you.

 

Open up to someone

Knowing you are valued by others is important for helping you think more positively. Plus, being more trusting can increase your emotional well-being because as you get better at finding the positive aspects in other people, you become better at recognizing your own.

 

Reach out to get some professional help

Though there are plenty of things you can do to take charge of your mental health, it’s vital to get extra help if you’re not feeling great.

While it can be overwhelming, you should reach out to a friend, family member, or partner who can help and support you through this difficult time.

Look for a licensed counsellor, psychologist, or psychiatrist depending on your needs.

Improving your mental health can subsequently lead to you reaching other professional and personal goals, and so it should be regarded as just as important as your physical health.

If you aren’t motivated and happy, you won’t get very far. We all have the potential to find happiness. With the right tips and professional help, you can get there.

 

Mental health tips for men – Final thoughts

You have the power to take positive steps right now to improve your resilience and emotional health.

Don’t wait until you’re in a crisis to make your mental health a priority. Besides, it is easier to form new habits when you are feeling strong.

You can then implement those habits when you need them most. Pick something from this article that resonates with you and try it. Then, try something else.

Slowly putting in place routines, habits, and regular patterns will help you feel better through gradual change.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST MENTAL HEALTH BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

 

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12 Habits to Change your Life – Ultimate Guide!

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