Tag: Gratitude

Cultivating Gratitude – Ultimate Guide!

Cultivating Gratitude – Ultimate Guide!

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 21 days to form a habit and then it will become more…

50 Gratitude Journaling Prompts – Comforting!

50 Gratitude Journaling Prompts – Comforting!

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…

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.

There are total of 114 chakras in the human body and through these chakras, the energies flow.

However, the seven main chakra points are more popular among yoga practitioners, and each of these seven chakras has its own distinct quality.

Chakra is vital because even a block at one point can cause illness.

One must understand and analyse the function of seven chakras and the necessary steps that can be taken to keep the energy flowing.

Each point of the seven chakras is governed by “spiritual laws” and “principles of consciousness” which can be used for building a positive life.



Why are chakras important?

When the chakras balance, we feel balanced. When aligned, the chakras swirl effortlessly and bring a sense of wholeness in our mind, body, and soul.

We feel at ease in our relationships, actions, and thoughts. Think of a balanced chakra system as a stream of water that flows smoothly.

When the chakras are unbalanced, we feel unbalanced. When one chakra becomes overactive while another underactive, our chakras misalign.

Tension builds in the body and negative, self-defeating thought patterns develop.

Understanding the chakra system helps to understand how external circumstances and internal thought patterns affect the mind and body.

Physical postures and meditation practices that correspond to each chakra can help release tension stored in the body, let go of negative habits, and restore the chakras into balance.

We release old worries that stagnate our lives and live-in harmony with ourselves.


What are chakras?

As mentioned earlier “Chakra” is a term that comes from the ancient Sanskrit language, literally translating to English as “wheel.”

And when you look at artistic renderings of the chakras, you can probably understand why.

Running vertically through the centre of the human body from the base of the spine to the top of the head, the chakras are energy centres that are whirling, spinning and driving the physical and spiritual experience forward.

Just as the universe and everything in it are composed of and filled to the brim with energy, the human body is no different.

These precious energy centres are a way to harness and utilize this life force.


Prana – what this life energy is often called – is continually churning and spinning through your body within these seven centres.

When properly aligned and balanced, this prana provides and sustains all aspects of existence for mind, body, and spirit.

The more you know about your seven chakras, the more you can tend to your health and well-being and ensure that these energy centres are flowing freely and in balance.

There are many practices that you can seek out or instil in your daily life to promote chakra healing and in turn promote wellbeing in every aspect of your life.

When chakras are out of balance, they manifest in negative thoughts, feelings and behaviours.

When chakras are left out of balance for too long, physical ailments can manifest.

They are a signal from your body to pay closer attention to yourself and find realignment.

Many practices such as yoga, reiki, meditation, sound healing and crystal healing focus on rebalancing these energy centres.


Understanding all 7 Chakras

The two most important things to remember about each chakra is:

  1. The corresponding location on your body.
  2. The colour association.

Learning these two things about each chakra will make it easier to remember other details corresponding to each chakra.

The location of each chakra is near a major health system of the body which provides intuitive clues on what that chakra is linked to.

For example, the third eye is close to the brain so it fuels a healthy nervous system, strong intellect, and insight into inner wisdom.

The colours themselves give clues as to what can help heal that chakra.

For example, the sacral chakra is orange so working with crystals and essential oils that are orange as well as eating orange foods can help keep that chakra in balance.

Top tip:

Curious to learn more about chakras? Excellent! This book gives and excellent in-depth look in the chakras, I definitely recommend it to anyone wanting to learn more.



How to balance the 7 chakras?

When we talk about chakra balancing, we may actually refer to various techniques and meanings.

A commonly accepted definition of chakra balancing is the process through which the energy of the chakras is brought to a well-functioning and harmonious state.

Ways to balance your chakras:

  • Meditation.
  • The use of chakra healing stones or crystals.
  • Exercises focused on the connection of body and mind, including yoga.
  • Reiki.
  • Mindfulness
  • Practice visualization.
  • Use of certain essential oils.
  • Sound Meditation.
  • Practice Gratitude.
  • Breath work, including pranayama.
  • Spend time in nature.
  • Holistic or alternative medicine such as the use of our Singing Bowls or Crystals.

At first, beginners who focus on their chakras may sense the chakras lightly or not at all.

With practice, the subtle chakra energy becomes stronger, allowing you to build a deeper connection to where soul meets body.




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


Now lets break down the seven chakras and what they do!


Root chakra (Muladhara chakra) – “I am always safe at the centre of my being.”


The first chakra begins at the base of the spine. The root chakra corresponds to the earth element and to the roots we’ve planted, how strong they are, how deep they are, and how supportive they are. It coincides with fundamental needs like food, water, shelter, home, and family.
When in balance, we feel grounded, secure, and safe.
When out of balance, we feel insecure and anxious. We experience weight gain, depression, and stress.
Location: Base of the spine
Colour: Red
Element: Earth


Sacral chakra (Svadhisthana chakra) – “I flow with the rhythms of life.”


The sacral chakra corresponds to emotional and sexual energy in the body. Located in the lower abdomen, the sacral chakra coincides with the element of water, Like water, the sacral energy controls fluidity, versatility, and freedom, whether sexual, emotional, or creative.
When in balance, we feel creative and abundant with pleasure and fulfilling relationships.
When out of balance, we feel emotionally unstable, sexual dysfunction, and lack creative energy. In the body, the sacral chakra connects with reproductive issues and lower back pain.
Location: Above the pubic bone and below the navel (the sex organ area)
Colour: Orange
Element: Water


Navel/solar plexus chakra (Manipura chakra) -“I stand in my personal power.”


Located in the upper abdomen, the navel chakra coincides with self-esteem and asserting yourself. The chakra governs personal power and identity and connects to digestion and metabolism.
When in balance, we feel confident with a sense of purpose and motivation.
When out of balance, we feel domineering or aggressive and have low self-esteem.
Location: The navel area, from the solar plexus up to the breastbone
Colour: Yellow
Element: Fire


Heart chakra (Anahata chakra) – “I open my heart to fully living.”


The three upper and three lower chakras connect in the centre of the body at the heart chakra. The heart chakra corresponds with love, compassion, kindness, and harmonious relationships with ourselves and others.
When in balance, we feel love, compassion, and forgiveness for ourselves and others.
When out of balance, we feel unworthy, co-dependent, and disdainful. We may also experience high blood pressure or poor circulation.
Location: Centre of the chest (including the heart, lungs, and surrounding area)
Colour: Green
Element: Air


Throat chakra (Vishuddha chakra) – “I follow and speak my truth.”


The throat chakra relates to how we communicate and express ourselves. Because it represents the first of the upper, spiritual chakras, the lower four chakras must align for the throat chakra to balance.
When in balance, we speak, listen, and express ourselves openly and authentically.
When out of balance, we have difficulty expressing our needs and listening to others. We can develop a sore throat or neck and shoulder pain.
Location: The throat
Colour: Blue
Element: Space


Third-eye chakra (Ajna chakra) – “I follow the path of truth and intuition.”


The third-eye chakra sits at the top of the spine between the eyebrows and relates to how we connect the external world with our internal dialogue.
When balanced, we trust our intuition, release our ego, and develop strong inner wisdom.
When out of balance, we become cynical and too attached to external circumstances. We may also have problems with headaches and vision.
Location: The space between the eyebrows
Colour: Indigo
Element: All


Crown chakra (Sahasrara chakra) – “There is only divine oneness.”


Sahasrara is the final chakra that corresponds to the spiritual being. This chakra allows you to transcend the physical world for a divine experience.
When in balance, we feel enlightened and a spiritual connection to our higher selves.
When out of balance, our happiness depends on external conditions. We become hyper-sensitive and struggle to function.
Location: Outside the body and hovering above the crown of the head
Colour: Violet or White
Element: Cosmic Energy


A Beginner’s Guide to the 7 Chakras – Final thought

The art of opening your chakras to restore proper energy balance in the body may not have much scientific support, but it is rooted in ancient wisdom.

This form of meditative healing helps you find and address the deep-seated unresolved trauma, feelings, and memories that you carry around with you.

This emotional burden tends to have a negative bearing on the functioning of your mind and body and can manifest in the form of physical illnesses over time.

Balancing your chakras is aimed at relieving you off this load and thereby improving your well-being at all levels.

I would love to hear your thoughts below 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.






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…

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 in your life, even when everything else is going wrong.

After tapping into the positive energy, that we all have in ourselves, you will be able to amplify it and allow it to flow more easily.

In a world filled with negativity, we should all put some positive energy into our lives – and repeating gratitude affirmations is a great way to do so.

There is a direct link between the words you speak and your outcome in life. If you are tired of feeling run down, depressed, and anxious, then It’s time that you use gratitude affirmations.

These gratitude affirmations will boast your mood and you will be able to go through your day happier.



What is gratitude?

The dictionary defines gratitude as “a feeling of thankfulness and appreciation”. The word is derived from the Latin word gratia, which, depending on the context, means grace, graciousness, or gratefulness.

Gratitude is a feeling that encompasses a bunch of similar upbeat emotions.

The expression of gratitude not only recognises the source of benevolence or good gesture but also acknowledges the existence of the same in one’s own life, thus benefiting both.

Being grateful is also an affirmation of the existence of goodness in the world and our own lives. And a form of acceptance that these good happenings/things in our life came from an external source.

Through gratitude, we are acknowledging the presence of a higher power or the Universe.

Gratitude is also an instrument used for ‘paying it forward’. That is, repay the good deed received with kindness to someone else.

The feeling of gratitude passed on from person to person forms a virtuous circle, ultimately making the world a better place.


How do affirmations help?

The affirmations of gratitude are a constant reminder of the blessings and their positive influence on your life.

Repeating these statements lifts your mood and brings in contentment. When you are feeling grateful for something good that happened to you, your self-esteem gets a big boost.

When you are derailed by negative happenings in your everyday life and you find yourself straying away from happy feelings and positive thoughts, gratitude affirmations can help bring you back on track.


They help you focus on the blessings and keep your attention away from those occasional misfortunes. This is useful in avoiding self-pity and depression.

According to the concept of the law of attraction, positivity attracts more positivity.

This means, when you are feeling optimistic and happy, more good things will come to you.


What are morning gratitude affirmations?

Morning affirmations are positive statements of gratitude you say to yourself at the start of the day. It is ideal to say/listen to them daily when you are in a relaxed state of mind after you wake up in the morning.

You can play an audio or video and repeat them yourself. Or you can make posters and stick them where you can see them. Or just express gratitude in writing or say them aloud or in mind. It is entirely up to you to decide how you want to use them.

Choose affirmations of appreciation from all spheres of your life and make sure they include your thoughts and actions. You can compile the list from already existing affirmations or write them yourself.

One important point to remember is to involve your feelings in the process. Feel gratitude, happiness, joy, and appreciation from the bottom of your heart. Feel proud of your achievements and congratulate yourself for leading a meaningful life.

Top tip:

This is an excellent introduction to a daily gratitude practice:



How to express gratitude to the Universe?

The air we breathe, the food we eat, the ground we walk on – we have a long list of blessings to thank the Universe for. And this includes our very existence.

Most often we take for granted when things are going right in our life. That is nothing to feel guilty about. It is only natural. However, now and then we need to pause for a moment and reflect on our blessings and express our gratitude.

Every day, in our normal course of life, we say thanks to people around us for doing us favours. But how to thank the invisible Universe that has done so much for us; more than anyone else?

Gratitude affirmations are designed to do this job wonderfully. When we are repeating these affirmations, we realise the existence of all those great things in our lives.

And this fills our hearts with contentment. This feeling of contentment leads to positive thoughts, which in turn forms the fertile base for our dreams to grow and bear fruit.

Here are 100 affirmations that you can say each day that will put you on the path of gratitude.


Daily Gratitude Affirmations – 100 Powerful Ideas!

  • I am grateful for my past and how it prepares me to be my best self
  • I am grateful for my future as I know anything is possible
  • I am grateful for my present because each day is a gift and filled with many wonderful things
  • I am grateful for my health and how beautiful my life is
  • I am grateful for the love I have in my life and for my life
  • I am grateful for the people who fill my life with so many great experiences
  • I am grateful for my family and the beauty the bring to my world
  • I am grateful for my friends and the memories we share
  • I am grateful for the people in my world and the lessons learned with each one
  • I am grateful for my life. For the wonderful life I can experience
  • I am grateful for the many positive things in my life
  • I am grateful for the joy that is in each and every day
  • I am grateful for the beauty that surrounds me
  • I am grateful for the gift of each new day and the opportunities it brings
  • I am grateful for the air I breathe and the gorgeous nature that I can gaze on anytime
  • I am grateful for sunshine
  • I am grateful for the many little blessings that fill each day
  • I am grateful for the music that is at my fingertips
  • I am grateful for the smiles, hugs and kisses that brighten my day
  • I am grateful for family traditions
  • I am grateful for the moment to escape into a good book or movie
  • I am grateful for my home and the safety and security it provides
  • I am grateful for gentle breezes
  • I am grateful for the warmth of the sun on my skin
  • I am grateful for time to reflect
  • I am grateful for the kindness of strangers
  • I am grateful for the comfort of my bed
  • I am grateful for long showers or baths
  • I am grateful for the ability to learn
  • I am grateful for comfortable pyjamas
  • I am grateful for laughter
  • I am grateful for my favourite treats
  • I am grateful for the gorgeous moon and bright stars
  • I am grateful for each sunrise and sunset
  • I am grateful for beautiful flowers
  • I am grateful for the songs the birds sing
  • I am grateful for the beautiful butterflies
  • I am grateful for all of the sounds of nature
  • I am grateful for the babbling brook and ocean waves
  • I am grateful for the leaves blowing in the wind
  • I am grateful for the relaxing gentle sounds of rain
  • I am grateful for me time, to reflect, grow and express gratitude
  • I am grateful for the seasons of life
  • I am grateful for each victory
  • I am grateful for lessons learned in each hardship
  • I am grateful for second chances
  • I am grateful for the possibilities of each day
  • I am grateful for random adventures
  • I am grateful for promises kept
  • I am grateful for my job
  • I am grateful this season in my life
  • I am grateful for my community
  • I am grateful for my body, mind and heart
  • I am grateful for the challenges I’ve overcome. They remind me of my strength
  • I am grateful for the daily things that make my life easier
  • I am grateful for the appliances that I have access to
  • I am grateful for the food I have
  • I am grateful for having exactly what I need and many of my wants
  • I am grateful for the photos that remind me of my amazing life
  • I am grateful for the teachers who helped to mould me into who I am today
  • I am grateful for my core values that define me
  • I am grateful for technology that allows me to experience so many amazing things
  • I am grateful for the generosity of others
  • I am grateful for the talents I possess
  • I am grateful for the people in my world who make me laugh and fill my life with love and kindness
  • I am grateful for those that display courage when their heart is full of fear
  • I am grateful for those that get up again after the world has knocked them down over and over, they give me hope
  • I am grateful for the compassion that lives in my heart as well as the compassionate souls around me
  • I am grateful for the abundance that fills my world
  • I am grateful for limitless opportunities each day brings
  • I am grateful for the peaceful moments in my life
  • I am grateful for those that motivate me to be my best self
  • I am grateful for the success I have experienced
  • I am grateful for the wise words that are shared with me
  • I am grateful for hope
  • I am grateful for the many acts of kindness I have witnessed as well as participated in
  • I am grateful for my accomplishments
  • I am grateful for those that show sincere appreciation
  • I am grateful for the ability to rest when needed
  • I am grateful for choices and clarity when making those choices
  • I am grateful for the deliciousness that I get to partake of each day
  • I am grateful that dreams can become reality
  • I am grateful for peace of mind in the midst of uncertainty
  • I am grateful for those that encourage others without being prompted
  • I am grateful for the access I have to all of my favourite things
  • I am grateful for forgiveness
  • I am grateful for those that go the extra mile
  • I am grateful to be able to go the extra mile for others
  • I am grateful for the ability to make a difference
  • I am grateful for meaningful conversations
  • I am grateful for time to meditate and reflect
  • I am grateful for the ability to overcome
  • I am grateful for simple pleasures
  • I am grateful for quietness
  • I am grateful for simplicity
  • I am grateful for smiles
  • I am grateful for nights of deep, peaceful sleep
  • I am grateful for my past, present and future
  • I am grateful for right here, right now
  • I am grateful for the sunrise and sunset that blesses us every morning and night


Daily gratitude affirmations – Final thought

Gratitude affirmations help us to manifest our desires, making us feel more grateful. The more grateful you are, the more you get and the more you get, the more grateful you are.

This forms a beautiful virtuous circle of events. When you are more appreciative of the finer things in your life, you become more thankful for life as a whole.

Gratitude helps you see the positive side of everything you come across. Affirmations can help you develop a habit of gratitude.

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 leave a comment below or 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.






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…

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.


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.


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.




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!




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.







12 Habits to Change your Life – Ultimate Guide!

12 Habits to Change your Life – Ultimate Guide!

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…