goals

Forming Healthy Habits

Habits are behaviors we do so often that we typically don’t even realize we’re doing them – such as brushing our teeth, saying thank you, or grabbing a coat before going outside. 

Like most things in life, the more you do something, the easier it becomes.

So, if there is something you’ve been wanting to tackle, now is the time.

Every task (even the scary ones) have the potential to become a habit if you want it bad enough.

How and Where to Start

What option do you think sounds easier and more fun?

1) Cleaning your entire kitchen in one afternoon. 

2) Setting aside 10 minutes daily to tidy up various areas of the kitchen that need attention. This can be anything from cleaning one counter or unloading the dishwasher. 

Breaking up large goals into 10-minute tasks can help make any activity feel much less intimidating.

Simply setting aside a few minutes a day to quickly tidy up areas of your home that need it, can help prevent huge messes from pilling up.

Log Success

When we have so many things going on, we can often forget to acknowledge and appreciate those small wins.

All milestones, both large and small, deserve to be celebrated.

Writing down and checking off all the tasks we completed that day can help remind us how hard-working we are.

“You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.” – John C. Maxwell

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Overcoming Imposter Syndrome

A promotion or graduation are milestones that should be celebrated!

But sometimes, it can feel like we don’t deserve recognition, or we haven’t earned our success.

When those emotions take over, it can feel like our success is due to luck, not skill or talent. 

If you ever feel that way, you may be experiencing imposter syndrome, which is more common than you think.

Even though you may not always believe it, you have so much to be proud of.

Every milestone you’ve achieved in life is due to your talent and hard work. Celebrating your success shouldn’t be something we avoid. It should be something we embrace. 

Create A Brag Box

Have a college acceptance letter hidden in your junk drawer or a thank you note folded up in your purse?

Go collect those items and place them in a special box!

Looking at the physical content of past achievements can help remind you just how special you are.

The next time you catch yourself doubting your abilities, you can look back on your collection and celebrate yourself. 

Stop Comparing Yourself

“Don’t be busy chasing what other people have.” – Marshall Goldsmith

All people are different, and all have their own journey. 

It may feel like your peers are ahead of you in certain avenues – but what you see is not always factual. 

Most of us tend to discuss and spotlight the high points of our success. 

We can never know for sure the full story of how our peers got from point A to point B.

Open Up 

Surrounding ourselves and opening up to loved ones can help us in many avenues of life. 

The longer we keep negative emotions bottled up inside us, the more intense they tend to feel. Sharing our fears and doubts with loved ones can help us look at them in new ways.

Who knows – your friend may be feeling the exact same way you are.

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Dry January

After the rush of the holidays, some want a change from the sweet drinks and the bubbly. You do not need to have a problem with alcohol to be able to gain benefits from taking a break from it.

This is where Dry January comes in. It’s a time where many people choose to avoid alcohol for the entirety of the month. 

For some, they believe it is a chance for them to start the year off fresh. Others might like to try something different.  And it is a chance for anyone to make a positive impact on their health. 

Here are some ways drinking less alcohol can be beneficial for our overall well being:

  • When we drink alcohol it can decrease our restorative REM sleep. Giving it up for a month may improve our sleep and give us more energy. 
  • We can boost our moods with less alcohol as excessive alcohol consumption has been shown to impact the chemistry of the brain by decreasing the brain chemicals that are linked to energy levels and good mood. 
  • It can also affect our long-term health. Cutting out alcohol can lower our blood sugar, reduce cholesterol, and decrease headaches or heartburn. 
  • Cutting back can also improve the skin’s appearance as alcohol causes dehydration of your skin as well as puffiness and acne.
  • Decreasing alcohol use can help us maintain a healthy weight. Alcohol is empty calories on top of gaining VIP status in your body’s processing of calories for energy.  So it jumps the line ahead of other food items that may offer more nutritional benefits.

Cutting back can also help us save more money. We may not even be aware of how much it costs to purchase drinks but it can add up. With Dry January, we can give our wallets and our bodies a healthy break.

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Feeling Stuck in Life?

Have you ever felt like no matter how hard you worked, you continued to stay stuck in the same spot in life?

It can almost feel like you are stuck living on autopilot.

Routine and consistency don’t have to be perceived in a poor light.

It all comes down to the mindset we have behind our life and actions.  

Regain Your Power

Large goals simply are the outcome of many mini-goals.

Now, when you work towards mini-goals, you may not see significant results on a day-to-day basis. 

That does not mean your hard work isn’t paying off.

It simply means you have to measure your work on a different scale.

Instead of comparing your progress on a weekly basis – you may have to compare your progress on a monthly basis. 

Sometimes the smallest changes can guide us towards a newfound confidence. 

Love What You Do

You can get back in touch with yourself by doing what you love and by being yourself. 

If you’ve been putting something off for far too long – now is the time to jump back in. 

Getting back into the swing of doing things for ourselves can change our outlook on life. 

Keep in mind – it can be just as easy to procrastinate on activities we love as it is to procrastinate on activities we fear. 

The longer we procrastinate on anything in life, the harder it can be to take the plunge.

No matter what we say or do, time is going to pass.

We might as well spend our days doing things that make us happy. 

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The Power Of Bucket Lists

Goals come in many forms. 

We have big goals we’d like to accomplish in the next few years, mini-goals we’d like to accomplish every few days and then we have those dream goals we’d like to accomplish “one day.”

You know what? 

That “one day” goal may feel out of reach right now – but you are capable of so much more than you give yourself credit for. 

Did you know that we are much more likely to accomplish goals that are written down? 

Writing down goals or dreams can help make them feel more tangible and within reach.

Creating a dream list – also known as a bucket list can be a fun way to map out our goals, no matter how big or small they may be. 

There Are No Limits

You can do anything you set your mind to.

You have the power to create a life you love. 

Never stop thinking about and imagining all the endless possibilities.

Joy + Satisfaction 

How great do you feel after crossing something big off your list? 

Pretty great, right?!

Bucket lists are designed to bring joy and satisfaction. 

Every time we cross something off our list, it signifies a new milestone.

A New Sense Of Purpose

Bucket lists are a great way to map out the activities and experiences we want for ourselves. 

Don’t be afraid to dream!

Sitting down and reflecting on what you really want can give you a new sense of purpose. 

The future is bigger and brighter than any of us can imagine. 

You have the power to open your door to opportunities. 

“One way to keep momentum going is to have constantly greater goals.”– Michael Korda

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Ready to Become a Better Sleeper?

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Falling asleep is one thing. Staying asleep is something else. 

Our habits are the key to getting a good night’s rest night after night. Keep on reading to learn more. 

Reduce Light And Noise 

Light and movement are common disrupters of sleep. 

To block out the light, you can invest in some blackout curtains or an eye mask. 

When it comes to reducing noise, you can use earplugs or experiment with white noise. 

Playing soothing sounds can block out any unwanted noise and keep your mind calm before bed. 

Sleep Hygiene

Your evening habits have a huge impact on the quality of your sleep. 

It’s very important to listen to your body and allow it to wind down appropriately before bed. 

Most of us can’t walk through the front door at the end of the day and fall asleep right away. Most of us need to participate in some sort of relaxing activity first.

It may take some time to find an activity you like – however you can try journaling, reading a book or soaking in the tub. 

Follow A Sleep Schedule 

Our bodies thrive on routine – so having a consistent schedule both on the weekdays and weekends is so important. 

Going to bed and waking up at the same time every day can train your body, so it will anticipate when it’s time for bed.

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Getting to Know The Real You

Whether you realize it or not, you are constantly changing.

You are not the same person you were this time last year.

As time goes on, our values, goals, and ideas tend to evolve. 

You should never force yourself to participate in something that doesn’t feel right. 

But at the same time, you can never know how you feel about something unless you try (sometimes more than once). 

Setting Goals

Setting new goals and diving back into older ones can teach us a lot about ourselves.

Imagining your future self is just as important as discovering your present self.

Where would you like to be five years from now?

What can you start doing today that will help you get there?

We can’t expect great things to magically fall in our laps. 

We have to put the work in to make those dreams a reality. 

Describe Yourself

How would you describe yourself to a complete stranger?

Would you start listing your personality traits, family, goals, job, all of the above?

You are so much more than your job or your hobbies. 

Every single piece of you makes you who you are. 

List Your Values

What do you value in others and yourself? 

Do you care about community, authenticity, generosity?

Take a moment to write down the values you cherish in life. 

Putting these values down on paper can help you look at them in a new way and help them feel more tangible. 

Keep in mind – this list does not have to be a set-in-stone thing.

You can easily add new items to the list or even erase some as time goes on. 

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Feeling Stuck? Here’s How to Move Forward

Have you been feeling a little unmotivated lately? 

Well, you may be stuck in a rut. However, with some self-compassion and determination, you can turn things around. 

Rearrange Your Routine 

If you find yourself comfortably slipping into the same habits, challenge yourself to switch things up. 

Take a new route to work (even if it adds a few minutes to the commute), read a book in a genre you have never dived into before, or complete your daily chores in a different order. These small lifestyle changes can make a huge difference in your overall motivation and energy levels. 

Have Quality Time With Yourself 

Part of feeling unstuck comes with self-compassion and taking care of yourself.

Getting enough sleep, spending time with people who support you, and checking in with yourself are all aspects of self-care. 

Sometimes the most productive and healthy thing you can do is call it a day a couple of hours earlier than you normally do and get lost in a good book. 

Find Motivation 

When motivation doesn’t find you, go out and find it.

Just because you woke up one morning feeling a little unmotivated, that doesn’t have to set the tone for the entire day. You have more control over your feelings and actions than you give yourself credit for.

You’ve got this.

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Forming New Habits Is Easier Than You May Think

Getting into the swing of a new routine can take some getting used to. 

But it is very possible if you put your mind to it.

Want to learn some of the secrets? Keep on reading. 

Find The Meaning 

What do you want, and why do you want it?

Whether you want to start waking up an hour earlier or learn a new language, it’s so important to remember your why.

Let’s talk about waking up early.

Chances are, there is a pretty good reason behind that want. 

Maybe you want more time in the morning to relax or work on hobbies before work, or maybe you’d rather start working earlier so you can have your afternoons and evenings free to spend with family.

When times get tough, remembering your reasons why can help keep you motivated.

Make a Plan

Once you’ve determined what you want, it’s time to think about how you can get there.

Creating a plan can help you stay on track and prevent unnecessary guesswork. Planning out your days/weeks in advance can help bring a bit of the future into the present. 

Continue to Move Forward

Even the most well-thought-out plans don’t always turn out as anticipated.

Working towards your new habit for just one minute a day is far better than skipping a day altogether. All you can do is take one step in front of the other. 

Change Along the Way

Whether you realize it or not, we change a little every day.

We learn. We grow. We thrive.

As time goes on, you may feel like a certain habit/activity no longer aligns with your goals and lifestyle.

Adjusting your routine is not the same as quitting. It all comes down to listening to your body and giving it what it needs.

“Motivation is what gets you started. Habit is what keeps you going” – Jim Ryun

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Returning to the Present Moment

Do you ever catch yourself getting lost in moments that happened weeks, months or even years ago?

Maybe you can’t stop thinking about that job opportunity you turned down…

Or maybe you wish you shared more in-depth feedback during that last meeting…

If we aren’t careful, it’s so easy to get lost in those “should have”, “would have” thoughts. 

Now, our past does play an important role in both our future and present. 

Every single event, both positive and negative, can teach us so many things. The only thing is, when we spend so much time thinking about the past, we can forget to focus on the present.

These tips can help you live in the moment and appreciate every day.

Start Small 

Do you ever catch your mind wondering while doing day-to-day activities such as cooking or cleaning?

If you answered yes, you are not the only one. In fact, it happens to us too!

Now, we all have household chores we don’t love doing, and that’s completely okay. 

But there are plenty of ways you can make those household chores more fun. As time goes on, you may even look forward to them.

It’s all about implementing little things you already love into the activity.

You can play your favorite song on full blast in the background or chat with your best friend on speakerphone.

Add Spontaneity to Your Routine

Ever notice how you always take the same route to work?

Or how you always gravitate towards that blue mug in your cabinet?

When we do the same thing for so long, we often do it without even thinking about it. It’s basically like living on autopilot.

Adding a little spontaneity here and there can encourage creative thinking, boost productivity and help us get out of our own head.

Take a brand new route to work, visit a new grocery store, or read a book by an author you’ve never heard of.

Try it out and see how it goes.

“When you’ve had a life of overthinking, you have the same reaction time and time again.” – Joel Annesley

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