gratitude

5 Life Hacks to Navigate Hardships With Ease

Life is full of ups and downs, challenges and obstacles. Whether it’s personal crises like heartbreak or loss, feeling stuck in unfulfilling situations, or simply battling the blues, we all encounter moments of unhappiness. However, how we face these hardships ultimately determines whether they defeat or propel us towards a happier life.

Let’s explore five shortcuts to achieving a happier life by targeting self-destructive behaviors, embracing healthier habits and finding joy in everyday activities.

Identify Sustainable Happiness-Inducing Activities

The first step towards a happier life is identifying activities that bring peace of mind and contribute to long-term happiness. These activities serve as the foundation for sustainable happiness. Consider activities like long walks in nature, joining a book club or discussion group and engaging in creative hobbies like painting, writing, or playing a musical instrument. By incorporating these activities into your routine, you’ll feel more refreshed, inspired and content.

Reclaim Abandoned Joyful Activities

As life gets busier and more demanding, we often abandon activities that once brought us joy. It’s time to reclaim those happiness-inducing pursuits. Dust off that guitar or violin, start journaling again or revive any other activity that used to light up your life. Reconnecting with these hobbies can reignite your passion and boost your overall happiness.

Create a Happiness-Focused Schedule

Schedules and routines play a crucial role in maintaining happiness. Designate specific times in your schedule for activities that bring you joy. Whether dedicating an hour daily to reading, setting aside time for creative endeavors, or prioritizing outdoor activities on weekends, a structured schedule helps you stay focused and motivated.

Find Your Happiness Buddy or Support System

True friends and supportive communities can be invaluable in your pursuit of happiness. Identify a “happiness buddy” or join a support group where you can share your goals, progress, and challenges. Having someone to hold you accountable, provide encouragement and offer perspective can make a significant difference in your journey towards a happier life.

Embrace Setbacks and Stay Determined

It’s important to remember that setbacks and challenges are a natural part of life. Instead of letting them discourage you, use them as opportunities for growth and learning. Accept that not every day will be perfect, and that’s okay. Stay focused on your goals, lean on your support system during tough times and recommit yourself to happiness each day.

 

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Women’s History Month – Let’s Celebrate Women in Therapy

By: Tanya Kramer

In light of Women’s History Month, it seems like a good time to reflect on prominent names of women who often get missed when discussing the history and evolution of therapy. 

Below is not an exhaustive list, but it will expand your knowledge of women who have or continue to directly impact the counseling world. You will find a brief description of their impact and you can learn more about each one by doing your own research or by clicking on the links at the end of this list.

  • Mary Ainsworth – demonstrated the importance of healthy childhood attachments, created the “Strange Situation” assessment, and increased understanding around attachment styles.
  • Eleanor Maccoby – focused on developmental psychology, pioneered the psychology of gender roles.
  • Anna Freud – influenced Erik Erikson’s work, created the concept of defense mechanisms, and expanded the field of child psychology (yes, this is Sigmund Freud’s daughter)/
  • Martha Bernal – first woman of Mexican descent to earn a doctoral degree in psychology (1962), researcher on how the mind and body interact, championed efforts to study Latino Psychology and mental health issues in minority populations.
  • E. Kitch Childs – in 1969 she opened her practice to marginalized populations including the LGBTQIA+ community, people living with AIDS, etc., she researched Black women and how incorporating feminism into therapy could empower them.
  • Jean Lau Chin – explored assumptions about gender and race, her work in leadership styles, diversity, and women’s issues influenced governmental policies regarding cultural competency.
  • Jennifer Eberhart – studied how subliminal images trigger racial stereotypes and affect what people see, her work on understanding how people code and categorize others according to race has helped highlight stereotypes in policing and schools.
  • Tsuruko Haraguchi – pioneered research on mental fatigue, first Japanese woman to receive a doctoral degree in any subject area.
  • Ruth Howard – conducted groundbreaking child development research including a specific study called “A Study of the Development of Triplets” (included 229 sets of triplets including many ethnic groups) resulting in her career focusing on the underserved communities.
  • Marigold Linton – cognitive psychology research focusing on how long the brain can retain information, first indigenous woman in the United States to receive a doctoral degree in psychology.
  • Inez Prosser – her study called “The Nonacademic Development of Negro Children in Mixed and Segregated Schools” helped initiate discussion about school desegregation, one of the first Black women to earn a doctoral degree in psychology.
  • Mary Whiton Calkins – navigated completing all doctorate requirements at Harvard but was refused a degree because she was a woman, developed the “paired-association” technique, she was the first female president of the American Psychological Association.
  • Maria Root – researches trauma, eating disorders, multiracial identities, and feminist therapy, created the “Bill of Rights for Mixed Heritage” to affirm mixed race identity, she is a trailblazer in the study of multiracial individuals.
  • Alberta Turner – a leading voice in the study of mental health disorders and juvenile delinquency, a civil rights activist who dedicated her career to implementing reforms in the criminal justice field.
  • Leta Stetter Hollingworth – did research on intelligence, gifted children, and women, proving that women were as capable as men “regardless of what time of the month it is”.
  • Karen Horney – refuted Freud’s ideas, brought increased attention on the psychology of women, and introduced the “theory of neurotic need” meaning people are able to take a personal role in their own mental health.
  • Ursula Bellugi – pioneering researcher in language and the effects on the nervous system, demonstrated how American Sign Language (ALS) draws on many of the same areas of the brain as spoken language.
  • Melanie Klein – contributions to the field of play therapy, discovered how children communicate through play.
  • Mamie Phipps Clark – developed the “Clark Doll” test, researched racism’s impact on Black children, and played an important role in the famous 1954 Brown vs. Board of Education case.
  • Florence Denmark – research on violence, prejudice, stereotyping, ethnicity, and gender earned her the role as the leading representative to the United Nations for the International Council of Psychologists and the APA, a founding member of the Association for Women in Psychology in 1969.
  • Naomi Weisstein – her paper called “Psychology Constructs the Female” helped launch the meeting of feminism and academic psychology, a founding member of the Association for Women in Psychology in 1969.
  • Bluma Zeigarnik – established the “Zeigarnik Effect” defined by how people have the tendency to remember information for unfinished tasks while erasing them from memory once the task is done.
  • Margaret Floy Washburn – first woman to earn a PhD in psychology, made strides in the fields of animal cognition and motor theory.
  • Marie Jahoda – trailblazer in the study of racial prejudice, positive mental health, and authoritarian personalities, studied the psychological impact of unemployment, she developed the theory of the “Ideal Mental Health”.
  • Rosa Katz – co-wrote “Conversations with Children” which chronicled more than 150 conversations with children which provided a foundation for the psychology of learning
  • Elizabeth Koppitz – wrote several books that influenced the psychoeducational assessment of children, involved in creation of the “Bender Gestalt Test for Young Children” and the “Psychological Evaluation of Children’s Human Figure Drawings” which are related to learning disabilities and exceptional education
  • Virginia Satir – recognized for her approach to family therapy by pioneering the field of family reconstruction, created the “Virginia Satir Change Process Model.
  • Kay Redfield Jamison – work centers on bipolar disorder, authored a number of books about mood disorders, suicide, mania, depression, named by Time Magazine as a “Hero of Medicine” as a clinical psychologist.
  • Carol Gilligan – originator of “The Ethics of Care”, best known for her work on ethical community and ethical relationships, in 1996 she was named by Time as one of America’s top 25 most influential people.
  • Francine Shapiro – originated and developed eye movement desensitization and reprocessing (EMDR) which is a form of psychotherapy for resolving the symptoms of traumatic and other disturbing life experiences.
  • Julie Schwartz Gottman – co-founder of the Gottman Institute which is an organization dedicated to strengthening relationships through research based products and programs, co-creator of the “Sound Relationship House Theory”
  • Jennifer Lynn Eberhardt – investigates and researches the psychological association between race and crime which reveals the extent to which racial imagery and judgments impact our culture and society, specifically in the domain of criminal justice.

Learn More About These Women: 

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3 Steps to Take Control of Overwhelming Feelings

In your journey through life, feeling overwhelmed is a shared human experience. 

But know that dealing with overwhelming thoughts and feelings is not about perfection but a continuous growth process. Explore practical insights from the acceptance and commitment therapy (ACT) world, gaining a valuable perspective on embracing your humanity. 

It’s about more than just recognizing difficulty; it’s about sensing within and embracing the profound connection between mind and body. 

Now, let’s unravel the transformative journey of noticing, feeling, and moving towards a direction aligned with your deepest values with this go-to formula you can use when feeling overwhelmed.

Step 1: Notice Your Emotions

When the world seems to come crashing down, it’s hard to think straight, so the first step is straightforward and simple. You only need to notice that this is currently hard for you. It can be as simple as having a quick moment of clarity while experiencing an emotional outburst.

If you practice the skill of noticing, you will be able to catch your experiences as they unfold in the present moment, allowing you to make a conscious decision about what you want to do next.

Step 2: Feel The Unseen

When overwhelming thoughts and feelings grip you, they may deceive you into believing you’re not okay. The impulse to dispel these emotions often leads to familiar coping mechanisms—lashing out, indulging in comfort food, smoking, or escaping into social media. While effective momentarily, the cycle repeats, leaving you once again submerged in overwhelm.

In such moments, it is crucial to recognize your power of choice. Instead of evading your experience, embrace it. Dive into your body: What sensations are present, and where? Invest a few seconds, perhaps a minute or two, in exploring your internal landscape. 

Start small and gradually expand your awareness with self-kindness, patience, and care.

Step 3: Move Towards What Matters

The third and final step in regaining control is to shift your focus outward. Reflect on the things that hold greater significance than succumbing to overwhelm. Whether it’s commitments to loved ones, career goals, or enhancing self-care, some aspects of your life matter deeply.

Take a moment to move in a valued direction; it need not be a grand gesture. A small step suffices—sip a glass of water, send a quick text to a loved one, bask in a short walk in the sun, or indulge your dog with a belly rub. The options are limitless. 

What matters is the commitment to small actions that are aligned with your life’s purpose and meaning.

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3 Tips to Level Up Your Zen Game

We’ve all been there—tapping our feet impatiently while waiting for a response, or feeling like time is slipping away as we await a much-desired opportunity. But what if we told you that patience is a skill you can nurture and cultivate, just like any other?

But here’s the thing: your ability to practice patience isn’t solely about waiting; it’s about understanding the balance between your desires and the timing of life’s rewards. Unrealistic optimism, while motivating, can sometimes set you up for disappointment with its lofty expectations.

So, if you’ve ever found yourself wrestling with the clock or struggling to keep calm during those seemingly endless moments of waiting, read on. It’s time to reclaim your patience! 

Tip #1 – Embrace the Unknown

Patience starts with embracing uncertainty. It might seem daunting, but guess what? We’re naturally better at handling it than we think, especially when eagerly waiting for something we truly desire. The truth is, it’s the desire that makes waiting easier.

When this happens, focus on what you can influence, take a step back to ponder your reactions, and finally let go of any restlessness you feel.

Remember, there’s usually a silver lining if you’re willing to look for it!

Tip #2 – Keep It Real

Are you a self-proclaimed perfectionist whose patience takes a nosedive when things don’t go as planned?  We’ve all been there! The moment life throws a curveball, impatience swoops in, disrupting your mood and the harmony of your surroundings.

You hold the key to transforming impatience into a superpower! 

By adopting mindful goal setting, practicing open communication, and embracing adaptability, you can shift your perspective, set realistic expectations, and transform impatience into a force for balance and harmonious connections. 

Tip #3 – Transform Your Attachment Style 

Do you often find yourself seeking constant reassurance from others, leading to impatience? Then, work on your attachment style to break free from this cycle! 

Seeking external validation can lead to dependency and reduced self-soothe. To transform insecurity into safety, be aware of your thoughts and responses to discomfort, and be curious about your own responses.

You can nurture patience even in stressful situations by pausing, reflecting, and consciously introspecting. So, let’s embark on this journey of self-discovery and unleash the power of patience within! 



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3 Ways to Break Your Mundane Routine

Are you feeling stuck in a mundane cycle of commuting to work, sitting in a cubicle, and repeating the same evening activities? You’re not alone! 

If you have been feeling drained, unenthusiastic and struggling to find things to look forward to, you may be stuck in a rut. 

Having the same daily routine can often make you feel stuck in an endless cycle of sameness and monotony. But by challenging yourself to break your routine, you can fight the monotony you experience daily.

So, here are 3 ways to help you break your mundane routine when you’re feeling uninspired:

Add Mindfulness to Your Morning Routine 

Practicing mindfulness in the morning can be a great way to connect with yourself before diving into the rest of your day.

Try to break away from your regular routine by creating a morning ritual that brings your awareness to the present moment. This could mean stretching when you first wake up, watching the sunrise, walking in the garden, journaling, or meditating.

The choice is up to you!

Prioritize Your Hobbies

By engaging in side hustles, taking on home projects and pursuing hobbies, you can tap your creative side and add a little spice to your daily routine!

Not only will these activities keep you productive, but they will also improve your mental health.

Soon enough, you’ll be able to break free from autopilot mode. 

Take the Scenic Route

Why not mix things up and create more exciting moments in your day? 

There’s no better way to switch things up than by being spontaneous. So it’s the perfect time to try something different daily so you have something to look forward to. 

Shake up your routine by taking a new route on your commute or taking a walk during your lunch break to change your environment. 

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Integrating Relaxation Into Your Life

Life is all about balance. Even on busy days, it’s so important to make rest a priority.

After all, rest can help you recharge your batteries, give you more energy and let your mind relax. 

When you hear the word rest, you may associate it with sleeping. 

But rest is so much more than that.

Here are three ways you can incorporate rest into your ongoing routine. 

Take A Personal Day

If you feel like you need a day to yourself, it’s okay to take one. Spending a weekend or even a weekday to step back and focus on yourself may be exactly what you need to get yourself back on track.

Blocking off some time for you can help you connect with your inner thoughts and truly unwind. 

Reflect Through Writing

Writing or doodling is a healthy practice you can utilize anytime or anywhere. 

Getting your thoughts, feelings, and experiences out on paper can help you stay in tune with yourself.  When it comes to writing, there are no rules. You can write about anything that comes to mind. 

If you’re stuck, there are several online tools that deliver fill-in-the-blank prompts.

A few examples include…

  • Today I am grateful for _______.
  • My friend ______ made me smile.
  • Tomorrow I am excited to______.

Limit Any “Noise”

Whether we realize it or not, our phones can be very distracting. Concentrating on your book or enjoying your meal isn’t always easy to do with a phone buzzing in the background. 

Putting your phone on silent or placing it in a different room during your rest time can help you establish a truly restful environment. 

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International Day of Non-Violence

By: Betsy Pownall, LPC

On October 2nd, we can recognize the International Day of Non-Violence. This day was established in 2007 by the General Assembly to spread the message of non-violence and promote a culture of peace, tolerance, and understanding. 

The basis of non-violence is to achieve social and political change without causing physical harm or violence. Throughout the years, our society has adopted this way of protesting to fight for social justice worldwide.

Violence can affect millions of lives and impact communities all over the world. According to the CDC, there are over 1.4 million people treated for assault in emergency rooms, and nearly 25,000 lives are lost to homicide. It’s important to note that violence is the leading cause of death, especially for people ages 15 to 34. 

Yet there are social causes of violence that are also a factor, including systemic racism, bias, and discrimination, that can be a driving force or violence – making violence a greater risk for people of color.

When we take the time to educate ourselves about the violence in our communities, we can develop plans to reduce violence. Many organizations strive to put an end to violence and transform social norms. 

Together we can work to advocate for a safer community for our family, friends, and peers. For more resources, check out the links below.

International Day of Non-Violence

Futures Without Violence

National Center on Domestic and Sexual Violence 

National Family Justice Center Alliance

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Shape Up From The Inside Out

By: Jen Champion

Many of us feel a sense of body dysphoria at some point in our lives.

We judge our human vessel by what it looks like outside and often disregard the brilliant abundance of our human nature inside. We can get stuck under a blanket of doubt, sadness, and stagnation. 

We have negative words we tell ourselves, and some negativity is given to us by others, contributing to our despair. Most media resources show only bodies that are not accurately depicting the majority of people. 

The average American woman weighs between 148-204 pounds. The average adult American male is 195.7 pounds.

There is no time for living in a shadow of self-doubt. The time has come to rise and shine and contribute to your best self and humanity. Let’s radiate our loving light, live our best life regardless of shape and size, and embrace our whole, wonder-filled selves.

Engaging in inspirational offerings fuel our motivation and get us moving and gaining self-care and self-love.

One way to fuel our self-esteem is with music. Most of us will bop and groove, leading to a full-on private performance and exercise! It can help us move and free ourselves from inertia and self-loathing.

Lizzo, a rap artist, enamours audiences with her fuller body and music. Her messages include we should love our bodies for what they have done and can do for us. “Your body is perfectly yours, even if it ain’t perfect to anybody else,” her voiceover began over clips of herself showing off her curves. “If you only knew the complexities your body possesses, you would be so proud of it. 

I’m so proud of you. Making it this far in a society that gives us a head start into self-loathing, hands us a dysmorphic mirror and leaves us desperate to catch up with who we think we should be.”

Yoga is another exercise and healing arts practice that lifts the spirit. Yoga practice combines warm-ups, postures, mindful breathing, and meditation. 

Yoga is inspiring and, when practiced safely, can help us move with joy regardless of shape and size. A yoga practice can help us gain confidence and balance our weight from the inside out. 

Physical participation strengthens and relaxes our bodies. The philosophical and spiritual practices feature moral disciplines called Yamas.  

One that applies here is Ahimsa, non-harming or non-violence in thought, word, and deed. 

Ahimsa is not only our external judgments but also our internal personal harms that hinder our true selves.  

Our media sources depict yoga as something that is not always accurate and can challenge our experiences with Ahimsa. We may physically harm ourselves by pushing our bodies to do more than they can. We may judge others who appear more at ease in their bodies, clothing, features, and shapes compared to others in our group. 

When we can drop into our deeper selves, the judgments cease, and we experience feelings of contentment and connection, and these ways of thinking and being can be carried with us throughout our day.

The benefits of yoga come from the union of many nourishing ingredients, including physical practice and reading yoga’s philosophical and historical wisdom. We can gain mobility, independence, and confidence. When our bodies, minds, and hearts are comfortable and stable, we gain mobility, independence, and trust. We expand and move closer to our innate wholeness and unity with all beings, all shapes, and all sizes.

You will soon find practices for fuller figures on the Vista Wellness Center YouTube channel..

May your practice foster inclusive and positive feelings. 

Vista Wellness Center Yoga Instructors offer small group and private sessions. Classes are in person and online.

 Here are some inspirational resources for your further enjoyment.

 INSPIRATIONAL RESOURCES: 

Vista Wellness Center Videos

Curvy Yoga

 LIZZO

Amber Karnes

Buddha Body

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How to Foster Happy and Healthy Friendships

The friendships we create have the power to impact our mental health and well-being in so many powerful ways. 

When we have good friends in our corner, we know that there are people who support and encourage us to be our authentic selves. 

That’s why it’s so important to develop healthy and long-lasting friendships. And the key to finding and being a good friend is to look out for the qualities.

Focus On Trust

The best friendships are built on a foundation of trust and confidence. When we open ourselves up to people around us, it can inspire others to do the same. 

It feels good to know that we can count on our friends in times of need and vice versa. 

Trust can show up in many forms and go a long way. Whether it’s having someone who can offer a listening ear or judgment-free advice.

Seek Authenticity

A friend is someone who you can be comfortable being yourself around. And not just for the best moments. 

They are there for you through the ups, the downs, and everything in between. 

So seeking people, we can be authentic with is a good sign for a healthy friendship. It means that you are comfortable telling them your boundaries and communicating when things are on your mind. 

Authentic friends are there to grow with you!

Find Cheerleaders

In times when we feel low, it’s important to have friends who can give compassion and support.

So it’s good to find friends who can be cheerleaders too. Meaning they can celebrate your wins with you or grieve for your losses. 

Good friends will be there to help you no matter what and want to see you succeed. 

“Good friends help you find important things when you have lost them…your smile, your hope, and your courage.” – Doe Zantamata

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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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Don’t Just Stand There. Get Moving

By: Jen Champion

We have the power to heal and transform from the challenges we encounter. However, when our physical and mental patterns and habits do not support whole quality health, we can feel out of balance and ill. Our bodies develop grooves of anxiety, pain, and beliefs that keep us stuck in our dramas and traumas. If we do not take the time and steps to heal, prolonged stress creates chronic activation of the fight/flight response.

There are many places where we can feel tension. Often the head, neck, shoulders, and back alert us. The muscles, connective tissue, and nerves are intertwined, and at times, it’s hard to tell precisely where the pain originates. One section in the body, often unnoticed and holding tension, is called the psoas (so as) muscles. The psoas has many intricate details. I will speak briefly about them and list a few excellent resources for you to investigate.

The psoas are a group of deep muscles that often contract during times of stress, and they are like to stay contracted for some time once energized. They originate in the middle of the back and run down each side of the low back, pelvis, inner thighs, and hips. 

 

The psoas are continuously in use. The muscles participate in our daily actions, including standing, walking, running, and sitting. When they tighten and shorten, it leads to discomfort in various body parts. Pain can be present in the hips, groin, abdomen, and low back if the lumbar spine curve is too big or small.

Don’t just stand there, get moving. Gentle movements and releasing tensions in the psoas help eliminate the stress and pain. One way to lengthen the psoas is to walk with a short conscious gait. A constructive rest pose is a restorative approach. Lay on your back with your knees bent and your feet on the floor hip-width apart and parallel. Place your heels at a comfortable distance from your buttocks. Breathe and Rest. Lifting the sternum, relaxing the shoulders, and taking deep breaths can also affect the relaxation response in the psoas.

A yoga practice will assist people in gaining presence and patience to move tension out of the body and open to a more fulfilling life.

Yoga improves the core stability in the torso and pelvis and helps the psoas function optimally. Balance in the psoas and abdominal core muscles helps maintain the natural curve of the lumbar spine, neutral pelvic alignment, and good posture. When we are in a stable comfortable position, our breathing capacity improves. With optimal breathing (deep, smooth, even, continuous and quiet), we gain a more profound recognition of how to move with comfort and ease on and off the yoga mat. We feel better physically and enhance our self-esteem. Good physical and mental health make life more enjoyable.

When we move and shape our bodies with patience and awareness, we can change our breath, thoughts, and patterns and live a more fulfilling life.

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Acting As If You Feel Motivated

Let us know if any of these thoughts sound familiar?

“I would have been able to finish that task if I had more motivation.”

“How come some days I feel motivated, but some days I don’t?”

“I wish I knew the secret to becoming motivated!”

Now, motivation is an interesting thing as it can come and go in waves. Plus, some of our actions can slightly impact it, such as our sleeping patterns, eating habits and overall thoughts.

The following hacks may not be able completely transform your overall motivation, but they can certainly help! 

Practice Compassion

Whether you are having a good or bad day, it’s key to be kind to yourself. Pushing yourself too hard and not respecting your limits can bring on added pressure.

That feeling of pressure can actually make us more likely to procrastinate due to the fear of not being good enough.

On the flip side, when we treat ourselves with compassion, our motivation and willingness to succeed can increase.

Set Healthy Rewards 

Setting small rewards for yourself throughout the day can be very motivating. These rewards don’t have to be significant by any means. Plus, it’s always nice having something to look forward to.

You can set up a little reward system for yourself based on milestones.

Let’s say you have to complete a 5-page PowerPoint for work. Every time you finish one slide, you can treat yourself to a snack or watch a show for 20 minutes. 

Incorporate Fun Tasks When You Can 

We are much more likely to put off tasks we find boring or scary. Pairing something we don’t love with something we do – can help make the task at hand much more fun. 

You can listen to music or a podcast while running errands, call your best friend while cleaning the house, or watch your favorite show while cooking dinner.

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