Tag: Mindfulness

Overcoming Morning Anxiety – What Helped Me!

Overcoming Morning Anxiety – What Helped Me!

Today I will be sharing tips and habits for overcoming morning anxiety. Do you struggle with morning anxiety? Are the first thoughts that enter your mind so negative and so dreadful that you regret waking up in the first place? Morning anxiety is very REAL,…

Mindful Walking Meditation – Ultimate Guide

Mindful Walking Meditation – Ultimate Guide

Today I will be sharing with you everything you need to know about mindful walking meditation and the benefits of this practice. If the word meditation brings to mind an image of someone sitting in a perfect upright posture, cross-legged on the floor with eyes…

Mindful Morning Routine – 12 Amazing Ideas!

Mindful Morning Routine – 12 Amazing Ideas!

Today I will be digging deep into some mindful morning routine ideas.

When is the last time you had a calm and peaceful morning? Think about that for a moment… How we start our mornings has a huge impact on how the rest of our days go. And for many of us, the mornings are far from relaxing. Quite the contrary – they’re hectic, busy and stressful.

Between rushing to get to work, or running around the house making sure our kids are ready for school, we find no time for a moment of quietude. As if that isn’t bad enough, the day ahead brings another heap of stresses and struggles and we fail to be as productive as we’d like.

Is there a way to stop this cycle of stressful mornings? Of course. How? One word: Mindfulness.



What is Mindfulness?

To keep it simple, being mindful means remaining present. Despite the hectic nature of our modern-day world, practicing mindfulness encourages self-awareness, acceptance, and taking in the moment. It allows you to truly focus on what you’re doing right now.


Mindfulness stems from ancient Buddhist meditation teachings, but Jon Kabat-Zinn adapted the concept in 1979. Over the last few years, mindfulness has gained a lot of popularity. This may be due to more mainstream coverage, publications like Mindful, and the power of social media! After doing some research, I also found that mindfulness is often used in therapy. This is because it’s thought to help with anxiety and stress!

Top tip:

The Healing Power of Mindfulness: A New Way of Being (Coming to Our Senses) – Is an excellent book on Mindfulness by Jon Kabat-Zinn.



What are the benefits of Mindfulness?

Mindfulness has a lot of benefits for your overall well-being. It could easily be another blog post (maybe in future) – here are a few important points.

  • Mindfulness increases focus

We have a lot of things to cross off our to-do list every day. It would be simple if we could finish one by one easily. But I find that whenever I am ready to do a task, I am reminded of something else that needs to be done. It makes me anxious because it is unfinished.

Then I feel the stress rising. I am not able to concentrate on the current task. I feel overwhelmed. In such moments, I do a mindfulness meditation exercise (read below to see how to do it). It calms my mind and helps me relax. I am able to concentrate on the task at hand better.

Mindfulness helps you increase focus and concentration because you are making an effort to bring your attention to the present moment repeatedly. It even has the power to change your brain. The effect of mindfulness practice can last long even when you are not consciously doing it because new neuron connections are formed through neuroplasticity.

It’s amazing, right?

  • Mindfulness reduces stress and anxiety

When you practice mindfulness you are more aware of your thoughts. So, if any thought comes up that gives you stress you try to acknowledge it. You say to yourself “Ok. This is stressing me out. Back to the task”. So you get to respond to your  negative thoughts rather than being controlled by it. You can choose to step back from them as you are mindful of your emotional state. You acknowledge your thoughts and you are able to respond rather than react to it.

  • Mindfulness improves physical health

Research has proved that our brain has the ability to influence the body’s inflammatory responses. Our brain and immune system are interconnected. Mindfulness meditation can be used as a pathway to train our brain to control stress reaction and prevent a lot of stress-based diseases.

It also improves your memory retention, promotes heart health, improves the quality of sleep, etc. But how do you become more mindful? How to incorporate mindfulness in daily life? Read on.


Why practice Mindfulness?

Over the years, many benefits of mindfulness have been scientifically proven. For example, being mindful improves your mood and enhances your creativity and it also helps to reduce stress and anxiety. It also makes you more focused as you train your brain to remove distractions and concentrate on one task.

But Mindfulness also helps you to slow down and stop rushing, to stop dwelling on the past but focusing on the present. You’ll notice that you’re enjoying the little moments and appreciating life more, because you’re actively concentrating on being in the moment.

Now let’s go into the mindful morning routine ideas.


Mindful Morning Routine – 12 Amazing Ideas!


Mindful meditation

Mindfulness meditation is practiced by focusing the mind on the present and keeping your thoughts from wandering into the past and future. It focuses on breath awareness to draw attention to your body, open up your senses and anchor you into the present and your immediate surroundings.

  • Sit comfortably with your upper body straight but do not stiffen.
  • Relax and pay attention to what every part of your body is doing like how your legs are positioned and where your arms lay.


  • You may close your eyes if you need help getting more focused and relaxed, but it’s not necessary.
  • Gently inhale and exhale, getting into the rhythm of your breath noticing how each part of your body reacts and what you’re currently feeling.
  • Open your eyes and with a soft gaze, notice your surroundings using your senses, without allowing your mind to wander. See your surroundings and free yourself of any judgment.

Meditation for any period of time, is a good meditation. So, start off small (5 mins) and build yourself up. When you feel the benefits of meditation, and how beautiful stillness feels, you will fall in love with the practice.



Resist technology

Social media algorithms are designed to hijack our minds, ensnaring us into endless, scrolling rabbit holes. If the first thing you do in the morning is open Instagram or Twitter, you’re handing over the day’s most precious moments to AI designed to distract you.

Greeted by a list of notifications each morning, we frame the first moments of our day around ‘catching up’ rather than setting up. In reality, most, if not all, of those notifications can wait until later in the day. Avoid the temptation of reaching for your phone by turning it on to a “Do Not Disturb” setting until 9am, or whenever you’re ready to start your work day.


Journal mindfully to know your thoughts and emotions better

Journaling lets you release your thoughts and feelings onto paper. If you don’t speak about your emotions, they may build up in your body so let it all out on the page. You can write letters to people, discuss how your felt during certain times and find what is truly working for you. You can even use your journal as a template to turn your imagination into a reality. 

Express yourself and if you can’t think of anything to write, one day, just write down things you are grateful for. This will help you to appreciate life more and hopefully take one day at a time. Be present, be here and now.

Practicing gratitude in the morning is a great way to introduce positivity to your day right away. Instead of dwelling on things that aren’t going well, focus on the many things you have to be grateful for.

Practicing gratitude daily will help you think more positively by teaching you to focus on the what is going well in your life instead of spending energy focusing on what isn’t. Try writing down 5-10 things each morning that you’re grateful for to create a mindful morning routine.



Move your body mindfully

When you move your body, you stimulate your mind. Movement can produce creativity, relaxation and help you lose weight.  A mindful morning routine could be anything sort of exercise while present and aware. I exercise first thing in the morning – I train yoga, calisthenics, HIIT, Muay Thai and run (depending on the day.), and then I walk my furry friend.


During these stressful times, it’s best to stay physically and mentally fit so you don’t go down a depression rabbit hole, even if you just exercise for 10 minutes. So, get outside or move inside with online classes you enjoy.


Recite positive affirmations

Make it a habit to recite positive affirmations aloud to yourself every morning. We often don’t realise how negative our self-talk is. Affirming good qualities, you have of yourself is an amazing way of boosting your productivity. Just think about it: you wake up in the morning more or less knowing what needs to be done.

It’s a busy day ahead. What will make you feel better and inclined to work hard? Language like “I can’t be bothered with this. I’m too lazy” or “today will be an amazing day and I will tick everything off my to-do list”? The second one, right?

You can write a list of positive affirmations in a notebook beside your bed and read them every morning. Or if you prefer, on your smartphone. To give you an idea of what you could say to start your day right and be productive, here’s a post about positives affirmations for you.



Read mindfully

By reading here, I don’t just mean a book. It can be a quote or poem, anything that inspires you. Every morning, take a couple of minutes to read a few pages of an amazing book on personal development you love or a positive poem.

To read mindfully, I advise that you think about what the words are teaching you. What lessons and benefits can you learn? Another type of mindful journaling is writing down your thoughts on what you read.

Share your thoughts on what you learned and loved; it’ll stick with you throughout the day. If those words inspired you to be motivated and productive, that’ll give you the boost you need to own the day.

Top tip:

The following books I cannot recommend enough:



Take a mindful walk

Being in nature is one of the easiest ways for me to be mindful in everyday life.


I regularly take my dog for a walk over the local lake. When I’m there, I take deep breaths, taking in the fresh air. I listen to the sounds, watch the birds, and I enjoy the smells. Depending on what weather it is, the lake always smells differently. If you don’t have the luxury of local lake, try take a walking break during the day and go to a park or the woods/forest. Notice everything around you and enjoy. You’ll return to everyday life recharged and with a fresh mind.



Take a mindful shower

Being mindful doesn’t require much effort. You can be mindful with every little task. Try to take a mindful shower. Feel the water touching your skin and notice the temperature of the water. Focus on smell of the soap, it will give a calming effect. Listen as the water hits your skin and falls on the floor. Touch your skin and notice what this is like for you. Pay attention to your feelings. Do fresh? Be aware of your thoughts and feelings as you do this. This will also enhance the need to care for yourself, which is a very good practice for your personal wellbeing.


Mindful breakfast

Often when we are rushed in the morning, we combine eating breakfast with another task like reading news, checking email or driving. By slowing down, being present and eating your breakfast mindfully, it is a way to bring calm into your morning for even a few minutes. Plus, your breakfast will taste much better, with no added cost or effort.


Watch the sunrise mindfully

This may not become an every-morning ritual, but have you considered adding more sunset-watching to your morning? It’s a beautiful thing that happens every morning, whether we see it or not. It really feels you with a warm sense of gratitude inside.


Open the curtains and welcome the day

Be there. Embrace the moment. Take a deep breath and open the curtains. You may also want to add in a phrase, mantra or a simple “I am grateful for today”.


Plan my day

I use the Journal to help me plan out my day, writing out what my goal for the day is, what inspired actions will get me there, what tasks I have to complete and I schedule it all in. My days don’t always go according to plan, but it helps to have something to guide me and keep me accountable.


Mindful Morning Routine – Final Thoughts

Thank you for reading these mindful morning routine ideas and tips. I hope you can successfully incorporate them into your life and allow yourself to follow your dreams. Never stop believing in you. You have the power, and determination, to be unstoppable so go grab life by the horns. Be the best person you can and treat yourself with care.

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.






Overcoming Sleep Anxiety – 16 Natural Tips to Help! 

Overcoming Sleep Anxiety – 16 Natural Tips to Help! 

Today I will be talking about overcoming sleep anxiety. For some people, it happens like clockwork: Their anxiety is manageable during the day, but as soon as their head hits the pillow, every possible bad scenario plays out in their mind. Falling asleep is hard…

Meditation Body Scan – Ultimate Guide!

Meditation Body Scan – Ultimate Guide!

Today I will be sharing with you, my knowledge with regards to a meditation body scan practice. This is a deep and full exploration of body scan, a meditative exercise that calls your awareness to each part of your body for total relaxation and rejuvenation.…

10 Natural Grounding Techniques for Anxiety – Ultimate Guide!

10 Natural Grounding Techniques for Anxiety – Ultimate Guide!

Today I will be sharing with you 10 natural grounding exercises for anxiety.

Grounding exercises are a way to stabilise strong emotions during stress, anxiety or trauma.

Grounding is achieved by redirecting your attention away from what is causing your stress back to something more pleasurable and relaxing.

There are infinite ways to practice grounding, but the general idea is to connect with the present moment by settling into your body through the five senses.

Throw yourself into one of these grounding exercises to manage stress and improve focus.

When your mind wanders back to worries or things that are outside of your control, gently ground yourself back in the present moment – even if you have to bring your attention back over and over again.

With high stress, try one exercise after another until you find the one or a combination that makes you feel calm, safe, and relaxed.

Today I will be talking you through 10 of my favourite grounding exercises.

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



What is anxiety?

Anxiety is one of the most common mental health problems in the United Kingdom.

Even if you don’t meet the clinical criteria for an anxiety disorder, I’m sure you’ve experienced some of the hallmark symptoms from time to time:

  • uncontrollable worry
  • trouble concentrating
  • insomnia
  • rumination or obsessive thoughts
  • muscle tension
  • stomach aches, headaches, back aches, gastrointestinal problems
  • blushing, sweating, trembling
  • feeling on edge

Anxiety can also include panic attacks, specific fears, flashbacks, compulsions, or social anxiety.


Health benefits of grounding

Though grounding techniques for anxiety is an under-researched topic, there are emerging results that show positive effect.

Some of these health benefits include reduction of pain, depression, stress, and fatigue.

In my experiences with grounding, I’ve also found some added benefits.

For example, when I’m stressed while working, it’s not uncommon for me to utilise various grounding techniques to enhance my concentration.


How can grounding reduce anxiety at home?

Grounding is simple and free strategy to reduce anxiety that you can use anywhere.

Grounding distracts you from your worry and anxiety. It uses mindfulness principles to refocus your attention on concrete, observable things in the present.


As the name says, it grounds you in reality so that your mind isn’t stuck in the past or future.

There are very few “rules” to grounding. You can change the questions as they suit you and your environment.

The key is to just get you to tune into observing and using your senses.

Now let’s look at some different grounding techniques.


10 Natural Grounding Techniques for Anxiety – Ultimate Guide!


5-4-3-2-1 grounding technique

One of the most studied and preferred methods of distraction is known as the 5-4-3-2-1 grounding technique.

This method is simple and effective for helping you to regain control of your mind by grounding you into the present moment.

It works by incorporating all five of your senses to keep you in your present surroundings, which is incredibly effective for fighting anxiety.

The best part? It only takes one minute of your time!

Here’s how it works:

5 – Sight:

Take a deep breath and look around you to recognise five different things.

Say each thing out loud, such as, “I see a clock,” or “I see the leaves on the tree.”

4 – Feel:

Recognise four things you can feel the texture of. Say each thing out loud, such as, “I feel the carpet beneath my feet,” or “I feel the fabric of my shirt.”

Take a few seconds to actually touch each of these textures.

3 – Hear:

Listen for three separate and distinctive sounds around you.

Say each sound out loud, such as, “I hear the birds chirping,” or “I hear the clock ticking.”

Take a few seconds to really listen to each sound.

2 – Smell:

Breathe in and out a few times and name two distinct smells you encounter.

Say each smell out loud, such as, “I smell the scent of my perfume,” or “I smell the flowers blooming nearby. “If you can’t smell anything, remember the smell of your favourite scents and recall them out loud.

1 – Taste:

If you have food in front of you, take a bite and name the taste out loud.

If not, see if you can pick up on an aftertaste in your mouth.

Alternatively, you can recall the taste of a favourite food.  Say it out loud.

Once you’re done with the last exercise here, breathe in deeply for five seconds, hold it for five seconds, and then breathe out for five seconds.

At the end of this exercise, you should be in the present moment.



While walking/on route to a destination

You can also use the five senses method to further ground yourself and practice embodied living while walking or driving to your next destination.

This meditation in motion allows you to become more aware of nature and the overall environment that surrounds you.

Furthermore, it can help you recognise yourself as a unique part of that natural world.


If you would like to have some guidance during your mediation, try using Headspace’s walking meditation feature.

Whether you are walking in nature, at home, or in the city, guided meditations are also available to you on many other platforms such as YouTube and Spotify.

With or without guided meditations, here are a few things to keep in mind when entering into your meditative space:

Consider setting an intention for the walk or drive

You can ask yourself what it is you wish to gain or experience from this walk.

Or you can simply approach this walk with the intention of leaving more grounded and focused.

Be aware of how your body feels when you are walking

Does it feel light or heavy? Does each step feel automatic or require a lot of effort?

Bring attention to your posture and how your body glides or trots during your walk.

If you are sitting, be aware of your feet planted on the ground and the position of your body.

Are you standing tall? Are you slouching? Notice if your muscles feel tightened or loosened.

Where are you feeling tension?

This bodily awareness allows you to connect with your physical nature more mindfully.

What is in your line of sight?

Acknowledge any tall trees, bright flowers, or birds flying by. If you are driving, it could instead be the passing of cars or multi-sized buildings on your left and right.

Notice any sounds that are surrounding you

Perhaps you hear the rustling of leaves, birds chirping, or your feet lightly tossing dirt as you walk.

While in the car, maybe you notice the sound of your blinker on, a car speeding up, or music flooding out from your radio.

Allow these sounds to be present with you in the moment until the moment passes.

Remember, these sounds and other sensory perceptions are not the main focus of your awareness and should instead be used as guideposts.

Next, make note of any physical sensations you are feeling

Maybe you feel your feet pressing against the earth or your hands tucked in the cosy pockets of your jacket?

It could be the feeling of the steering wheel in between your palms or the air-conditioning blowing in your direction.

For the last step, embrace your body’s natural rhythm

What movements are you making? Are your arms swinging back and forth or your feet moving at a certain pace?

Allow yourself to continually notice the moment you are experiencing and allow it to pass into a new one.

Focus on your rhythm and on your natural movement as you continue on your path.

This rhythm is what will guide you.

Finally, if you feel yourself losing focus, bring your attention back to your steps or the movement of your feet once more.



The distress tolerance skill of STOP

S – Stop!

When intense feeling of anxiety arises and you begin to feel overwhelmed, just STOP!

Do not react. Stop in your tracks.

Don’t do anything at all with your body or say anything with your speech.

T – Take a step back

Remove yourself from the situation you are in.

Walk away from the person, the event or the situation that you find yourself in.

Step away and take five deep and long belly breaths.

O – Observe

Observe, notice, pay attention and grow curious as to what is going on around you both on the outside and inside.

Notice with your five senses all the things that you can see, hear, smell, touch and taste.

And notice what thoughts are showing up in this moment and what is showing up in your physical body.

Perhaps you might notice shallow breathing, a tight chest, knots in your stomach, hands and jaw clenched.

P – Proceed Mindfully

After you have stopped, taken a step back and observed both inside and outside of your body, then you can proceed mindfully.

Act with awareness. Ask yourself “Even in this moment of anxiety, which action can I take that will help me move in the direction of ease and peace of mind”?


A practice of self-compassion

Within your own heart is a source of healing energy – if we can allow ourselves to open to it by practicing self-compassion.

The following is a loving kindness meditation that can help us tune into and cultivate our natural sense of caring love.

Begin by choosing a spot to sit in that is both comfortable yet dignified, either in a chair or on the ground.

Allow your eyes to gently close, or softly focus your gaze on an object in front of you.

Place your palms either face up or face down on your lap and gently roll your shoulders back so that your back is straight up.


Feel strong and relaxed with the ground or cushion beneath you. Hold your head upright, as if there is an invisible string gently pulling at the top of your head.

Then, when you’re ready, breathe from your belly, in through your nose and out through your mouth.

After five rounds of deep belly breaths, begin to introduce the following statements to yourself, silently or out loud, whichever feels best.

“May I be safe”, “May I be happy”, “May I be healthy”, “May I live with ease”.

You can say one at a time over and over again, or you can say all four in a row, as many times as you wish.

As you repeat the phrases, just relax and allow yourself to feel what you feel. If you don’t feel of a direct result in the moment, it’s ok, and just let yourself to connect whatever is there.

In that way, you are cultivating loving kindness towards your experience, just as it is.



Body scan

We will try another breathing exercise. Again, if you’re driving, skip this one. You’re going to need a few minutes.

Close your eyes and take a deep breath in through the nose and out through the mouth.

Now, imagine that the sun is shining, as you’re laying at a place where you feel safe: the beach, your favourite spot at the park, or simply looking through the window curled up in your favourite blanket.

Notice the warm sunlight going through your body, starting at the top of your head.

Then, moving down to your neck, your chest, your hands, your belly area, your legs, up until it reaches your feet.

Breathe slowly and deeply.

Now, you can go back to your normal pace of breathing.

Open your eyes when you’re ready and move your hands and legs gently.



Practice deep breathing

When you feel anxiety approaching, sit or lay in a comfortable position.

Breathe in for four long counts. Breathe out for six long counts. Continue this deep breathing for a few rounds.

If you would like to take this exercise further, you can close your eyes and visualise roots growing from the bottom of your feet or tailbone and going deep into the earth.


If you struggle with quieting your mind during deep breathing, try adding a mantra to the practice like “I am safe. I am grounded. I am loved.”

Otherwise, simply acknowledge the thoughts that come to mind and release them as you exhale.

Breathing is really one of the best ways to slow our nervous system down.

This technique will help you face the day with a clear mind and also help you fall asleep at night.



4-7-8 breathing

Breathing techniques are a common strategy for fighting anxiety. In fact, one of the first techniques my counsellor taught me during therapy was a breathing exercise.

When your breath is shallow and you’re not breathing properly, this often times makes anxiety worse.

The goal here is to really slow your breathing down so that your physical symptoms start to go away.

For the 4-7-8 method, first sit in a comfy position and relax your muscles. Take a big deep breath in through your nose for four seconds.

Hold it for seven seconds. Next take an even bigger breath out for eight seconds. As you’re breathing out, part your lips and make a “woosh sound.”

If you want a visual guide for the technique, I recommend watching this video! I love that the background sound is waves crashing against the shore.



Place your hands under running water

We’ve heard so much about the importance of hand washing lately. Hand washing not only helps protect us in terms of hygiene.

Take a moment while allowing the water to run over your hands before or after lathering with soap to acknowledge how the water feels on your skin. Is it warm or cold?

Adjust the temperature of the water.

Do your hands feel better under warm or cold water?

Acknowledge what your hands look like under the water.

Take a moment to really feel your palm touching the other (this is also a great technique to help children slow down and become mindful).

Paying attention to our tactile sense is a great way to remain grounded.


Grounding object

A grounding object is a comfort item you can keep or easily take with you on the go.

The item should be meaningful and remind you of happy things and memories.

Good examples are small objects like marbles, a healing crystal, a scarf, or a necklace from your loved one.

When you’re feeling anxious, hold the item in your hands and notice its texture. Then, start asking yourself a few questions.

What does it feel like? Who gave you the item? Why is it important to you?

Keeping a sentimental item brings you comfort and also helps you feel better through moments of anxiety.


Meditation & Mindfulness

Finally, one of the best ways to remain present is by practicing mindfulness.

This teaching is all about taking in the moment fully and being truly aware of yourself.

This includes your thoughts, feelings, emotions, and what’s happening around you.


Meditation and mindfulness tend to go hand in hand. However, mindfulness is more like a subsection of meditation.

With mindfulness, the purpose is to stay fully engaged with what you’re doing (even if you’re simply folding laundry!)

Meditation, on the other hand, is a formal practice where you’re in a seated position and focusing on your internal world.

Both practices are crucial to know when it comes to remaining present.



10 Natural Grounding Techniques for Anxiety – Final thought

These 10 practices are each quite simple, and easy to apply. It can be helpful to write them down or put them in your phone, so that when anxiety arises, you’ll have them at the ready.

It’s also helpful to work with them one at a time, using the same one several times to get somewhat familiar with it, before trying the next one.

Then once you are confident in all three, you’ll know which one to try in a given situation.

Have you ever heard of grounding techniques before? Also, what helps you stay calm during stressful moments?

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.







Practicing Mindfulness for Beginners – Ultimate Guide!

Practicing Mindfulness for Beginners – Ultimate Guide!

Today I will be sharing with you my guide to practicing mindfulness for beginners. Mindfulness is the act of living in the moment and being aware of your surroundings and behaviour while focusing on the now and the present. It is a philosophy as well…

Self-Confidence Building Tips – Ultimate Guide!

Self-Confidence Building Tips – Ultimate Guide!

Today I will be sharing with you confidence building tips. If you asked 100 people the question what is confidence? you would get 100 different answers. But one thing’s for sure, most people want it or want more of it. Why? Because, quite simply, confidence…

Self-Care Ideas for Men – Ultimate Guide!

Self-Care Ideas for Men – Ultimate Guide!

Today I will be sharing self-care ideas for men.

We often think about self-care from a woman’s perspective. But self-care is something that everyone should be focusing on, not just women.

One of the biggest myths going is that self-care is just for women. This could not be further from the truth. Self-care is not a gendered practice, it’s a human necessity, especially in these highly stressful times that we are currently trying to navigate.

Self-care is a way that we can take stock of what’s going on in our lives, how we are coping with external stresses, and things that we can do to take care of our physical, spiritual and mental wellbeing.

These practices can be small shifts in mindsets, all the way up to changing the trajectory of our completely, it all depends on where you’re at in life.

Men should want to look and feel their best too. So, if you’re a man seeking ways to feel your best and attract your optimum potential in life, this is the article for you!



What is self-care?

Because it’s important we’re all on the same page, right?

Let’s start with a self-care definition from Oxford Dictionaries:

“The practice of taking action to preserve or improve one’s own health.”

“The practice of taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress.”


So basically, self-care is you and I taking responsibility for our own health, both mental and physical.

Seems pretty legit and certainly not self-indulgent.

In fact, for anyone to suggest that taking responsibly for your mental and physical health is anything but common sense, well they’re the ones sounding ridiculous.

Please don’t let anyone shame you for self-care or listen to anyone that says anything negative about your self-care practices.

You are taking responsibility for your physical and mental health, that is nothing to be ashamed or embarrassed about at all.


Why is self-care so important?

In my opinion, as well in the opinion of a countless number of medical professionals, you should be practicing self-care year-round.

But, on March 11, 2020, the WHO (World Health Organization) declared COVID-19 an official pandemic.

On that day, the reality of our world changed and life hasn’t been the same since.

Many people dismiss the notion of taking care of ourselves. They’re too busy, there are more important things going on in the world than our looking after themselves.

But the truth is, you need to take care of yourself now more than ever.

The reason is that we are simply living in stressful times, and to prevent our mental health from going down the drain, self-care is a must.

If you are a pro at this, keep doing what you are doing. But, if you have never practiced self-care in your life, there is no better time than now to start.


What does self-care look like for men?

Self-care can look different for each individual depending on their wants and needs. For some, self-care could look like a relaxing bubble bath, for others it could be a hard sweat-session at the gym.

There are different types of self-care to keep in mind as well: self-care in the physical aspect, and self-care in the mental aspect.

Practicing mindfulness, meditating or reading, all help calm the busy mind. Exercising the body helps to promote self-confidence and higher levels of energy.

Whatever you love or what lifts you up, this can be your unique type of self-care.


Self-care is not selfish

Following through with daily self-care for men and women can be easier said than done when guilt gets in the way.

Self-care means taking time for yourself, which may mean saying no to other people.

That time you take to practice self-care instead of spending time with family and friends can sometimes lead to feelings of shame.

But trust us when we say that the time you do spend after taking care of yourself allows you to be more present for loved ones.

You shouldn’t feel bad for taking time out of your day to care for yourself. You deserve it!

Here are some self-care tips for men that work for me, they could change your life for the better.


Self-Care Ideas for Men – Ultimate Guide!


Prioritise mental health

Mental health is a concern that finally people have started talking about. However, even in this, while it is a recognised problem at hand, many are unable to cope with it.

Blame it on the fact that a lot of men avoid talking about issues that bother them and just brush it off. Or even have a different way of removing their frustration (anger, irritation, etc), it all directs towards an unhealthy mental space.

The inability to strike a work-life balance could further add to your stress and play foul with your mental health.

Shutting off your system every once in a while, is extremely imperative. You need to get away from the busy and bustling commotion of the city life and probably relax in some quaint small village or town.

A change in the atmosphere and even in the vibe of the place will help you feel better and put you in a better headspace.



Be mindful

When you practice Mindfulness, you expand your 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!



Practice gratitude

Having an attitude of gratitude is a fabulous way to practice self-care! Many people keep a gratitude journal, which is amazing.

They will be able to look back on their lives with a sense of positivity and hope for the future because they took the time to record the things that truly matter.

For our purposes, I want to focus on the part of gratitude that doesn’t take any time at all to do. The habit that gratitude should replace is complaining.

Complaining is focusing on all of the negative things going on in your life. When you complain, you essentially disregard all of the good things happening around you.

Being grateful might be harder at first, because complaining is something that’s ingrained into our day-to-day lives, but the benefits are worth it.

To practice self-care, try to think about your personal attributes that you’re grateful for.



Healthy habits

Self-care starts with the cleansing of your body from all the toxins. Just a revision in your diet and turning a new leaf with healthier habits would take you a long way.

It is a known fact that healthy habits such as cutting back on drinking, eating healthy food, adding more veggies to the diet, and quitting smoking can do wonders to your health.

A happy body is a catalyst to a happy mind and soul. When your body starts to feel refreshed and rejuvenated, you will get whole new energy and vigour towards life.


Practice good personal hygiene

Every day we step out, we come in close contact with millions of germs and viruses that can make us sick.

Practicing personal hygiene refers to taking care of your body to prevent illnesses and improve your physical appearance.

This practice entails a wide range of activities, including bathing, grooming, washing your face, and flossing.

Make a habit of hitting the shower in the morning, at night, and after every workout session. Showering with a body wash helps remove oils, bacteria, and dead skin cells.

Wearing deodorant or antiperspirant after each shower is a hygiene no-brainer for men who sweat or smell a lot. These products help to dry up the sweat and get rid of unpleasant odours.

Experts also recommend washing your face with a facial cleanser twice a day.

Additionally, make sure you wash your hands with soap and warm water after using the restroom.

Grooming is another critical aspect of men’s hygiene.

Tidy your nails by trimming and brushing them. Also, care for your facial hair daily.



I remember when I started meditating, sitting for just 5 minutes was an effort – now I sit for 30/40 minutes and I love it.

Meditation was the doorway to so many new things for me. It taught me to be more present in my daily life, to witness or observe my thoughts and feelings instead of getting hooked by them, to hear my own soul speak, and it helped me be more confident and not get wrapped up in negative thoughts.

I knew my meditation practice was making a difference with how I am in my everyday life. I once had a short fuse and temper, but now I am a more peaceful person.


It has had a massive impact on my life.

Instead of having emotional meltdowns, over certain situations, I feel peace. I smile joyfully and takes things in my flow.

That is the power of meditation. It naturally turns you into a calmer, confident, more peaceful person.

I would definitely make it part of your self-care daily routine.



Work out at home

Is your budget too tight for a gym membership? At-home fitness is convenient and just as healthy for your mind and body – and it’s completely free.

YouTube is your friend here, with dozens of high-quality, free channels offering a variety of workouts from HIIT to yoga, and from core exercises to strength training.

You just have to look, and you’ll find the right workout for you.

Are you someone who likes to stay active? You already know the healing power of exercise.

If you’re not, let’s explain. When you work out, your body releases endorphins. These endorphins can help alleviate pain, soothe anxiety, and give you a fresh burst of energy.

This means that not only is exercise great for your body, it’s also great for your mind. Whether you like to run, lift weights, or just take walks around the local area, you’ll be taking care of yourself.


Prioritise good sleep

You should be sleeping a minimum of eight hours a night if you want to feel as well-rested as possible.

There’s nothing to brag about when you proclaim that you’re functioning on two hours of sleep. If anything, you’re just communicating a poor sleeping habit.

Your body deserves better than that, so make sure that you make good sleep and great rest a priority. Don’t just think of it as an extra step that you can or cannot do.

If you want to operate at your best, then prioritising good sleep is the way to go, as it allows you to function in your most optimal state.



Set time aside to read

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 tip:

The following books I cannot recommend enough:



Recite affirmations

How can reciting a few words improve my life?”

It might sound silly if you’re new to the power of affirmations. You might even laugh at it initially. The mind is a powerful tool.

However, it is also very susceptible to suggestion and surroundings. It can easily be engulfed by negative patterns and self-sabotaging thoughts.

That’s where affirmations come in to save the day. Affirmations are positive statements that are meant to rewire your conscious and subconscious.


They help you break your damaging patterns and reprogram your thinking patterns.

The great thing about affirmations is that they can be whatever you want them to be. You don’t need to necessarily rely on guided affirmations if you prefer customising them.

Affirmations are very personal and can be tailored to suit your preferences.

Listening to guided affirmations while working or meditating also works since your subconscious absorbs the message.

You don’t even need to pay attention.



Make time for hobbies

How much time do you devote to the things that you enjoy?

People of all genders often neglect their hobbies, but some men feel as though they have an added pressure to be the ‘responsible and hardworking’ person in the house.

Being responsible doesn’t mean disallowing fun. Why not revisit things that you loved to do in the past?

Make time every week to spend with a hobby. Whether it’s drawing, gaming, writing, or anything else, you deserve it!


Take an unplugged staycation

If you were fortunate enough to keep your job during this pandemic, you’ve probably been stuck at home or you’ve been working all year without taking time off for a holiday because, well, where are you going to go!

But if you don’t take an extended break from work, you run the risk of burn-out and that’s going to set you back mentally.

You need a break! You may not be able to hop a plane to enjoy palm-fringed beaches and turquoise waters, but you can book yourself into a nice hotel, order room service, pull out that tactical wallet and snag yourself a massage.

And to really feel like you’re on vacation, throw on the ‘out-of-office’ on your email, switch off the phone, and enjoy a few days of not being on information overload.


Socialise with friends

How often do you see your friends?

As adults, maintaining friendships gets harder. You’re busy with work, your family, your romantic relationships, and any other responsibilities that fill your time.

You need to take time for yourself to socialise with your friends. Socialisation will make you feel energised and give you a chance to decompress.


Self-care ideas for men – final thought

There is no doubt that the previous year was one of the most stressful the world has ever seen, and we must remember that having with you a self-care guide for men is critical for developing a healthy mind and rejuvenating our souls.

What was previously believed to be something unsuitable for males has evolved into a way of life for the modern guy.

To attain success and live up to your best potential, you must have a clean mind. And that, my friends, is the essence of exactly can a self-care guide for men do for a modern man.

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.






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