Weekly tips, affirmations, and small actions to feel your best.

20 Positive Affirmations to Make You Feel Instantly Happy

Repeating positive phrases to yourself to stay happy seems like a strange activity. But positive affirmations can offset negative feelings and low self-esteem. So, what are some positive affirmations to make you feel instantly happy?

20 Positive Affirmations to Brighten Your Spirits on a Dark Day

Try repeating these mantras to elevate your mood. Scientists agree that positive-self talk helps change your mindset.

1 – I choose to be happy today

Today is a new day. Happiness is a beautiful choice to make. Anyone can choose to be bitter and angry. It takes strength and confidence to choose happiness. I can change the world today by my happiness!

2 – I’m who I was meant to be

It’s not a problem to be me, every part of me is just perfect. I can accomplish things that no one else can because I’m me. I don’t need to compare myself with anyone else or feel like I’m inferior to them. They are who they are and I’m who I am. That’s the secret today-I’m me and that’s a good thing!

3 – People don’t define who I am

Other people have views of who I am, but they don’t define me. I am who I choose and what I want to be. And I won’t accept any negative thoughts about me or change for others. If they are not happy with me, I can kindly tell them, thanks but no thanks. I will define myself.

4 – I love to learn new things.

This positive affirmation reminds you of the exciting prospect of learning new things today. I’m curious, I’m smart and I’m able to learn hard things. I won’t back down when things are challenging. I can work hard and learn anything I put my mind to.

how to learn new things faster

5 – I’m free

I’m free to live without fear or worry. I am free from the mistakes I’ve made in the past. I’m free to be who the Universe made me to be. Permission self-granted to feel free from feeling less than worthy. I’m free from other people’s opinions, they don’t make me who I am. Most importantly, I’m free from doubters and haters who don’t understand my life. Today, I’m free to be me!

6 – The Universe is bigger than my problems.

The earth isn’t spinning out-of-control today. My Creator is here and is bigger than any problem I may come up against today. The Universe cares for me. So, I can connect with nature to appreciate all the beauty that’s so much more vast than I am.

7 – My contributions are important to me and to others

This positive affirmation serves as a valuable reminder.

I have something to share with my world. Those around me need my contributions no matter how small they may seem. If I hold back, someone will lose out. My mind is strong, I’m able to problem solve. People need my gift. I will contribute with confidence and purpose.

8 – Everything will be okay as I trust the Creator

Trusting in the Creator is a good thing. I don’t need a crutch; I need a supernatural, all-seeing being who set the stars in place. He’s bigger than the world and bigger than the doubters. He’s there for me and I have confidence in Him as he uses me to do great things today.

sacred beliefs

9 – I can laugh today

The adage tells us–laughing is always the best medicine. So, I will laugh and receive its good healthy medicine for my soul.  I will laugh at the things I can’t control. And I will laugh at the things I can control. I will laugh at my weakness, my mistakes, and my human nature. Laughter triumphs over feeling bitter and pessimistic about life. I will not let the fear mongers tell me to hide and be afraid to live.

10 – I choose not to worry

I will not worry, because worry kills. Worry kills joy. Moreover, worry tells me the worst-case scenario. Worry keeps me from trying. It steals my life. Worry is boring. I refuse to worry about things out of my control. Definitely, I will not worry about things outside my control. I choose not to worry because it won’t make me a better person.

11 – I choose peace, not hate

I choose to have peace when everything around me is chaotic.  My choice is peace instead of revenge. I choose peace instead of hate. I choose peace and faith in the goodness of others instead of manipulation. During visualization, I breathe in peace and breathe out fear.

12 – Nothing is impossible for the Creator

Here’s a positive affirmation that makes one think deeply.

Our Creator is bigger than any problem I have. He’s bigger than any hate I face. He’s able to keep me from falling. He hears me when I cry out to him. No one can keep me away from his love and protection. Nothing is too hard for him to accomplish in my life.

13 – I’m not perfect, and that’s okay

Perfect is for sunsets, not for people. No one is perfect, no matter what they tell you. There is no perfect body or face or brain or job. Life is one big imperfect experience, and that’s okay. People are imperfect beings. I am happy not to be perfect, that would be boring. I’m okay with the way I am!

14 – I am strong and able to get the job done

I can do anything I put my mind to. I am capable, strong and a hard worker for getting the job done. No one can take that away from me. I’m stronger than I was yesterday and I will be stronger tomorrow. I will get the job done in my way on my time schedule.

15 – I am accepting of others who fail me

I accept other people’s imperfections. I won’t let their failure make me disappointed or sad.  That’s on them, not me. I don’t need them to succeed to find my peace or joy. I will not lean on others to find my happiness. If they fail me, I will still accept them.

16 – I am a loving person, even when those around me are not

My love for others isn’t dependent on their actions. I don’t love people for what they do for me, but who they are. If they fail or get angry or even yell at me, I don’t need to be sad. They don’t define my love for them. I can be loving but firm. I can set boundaries for them, that’s a loving thing to do. Finally, I can correct them, and that’s also a loving thing to do. To be quiet and ignore their bad behavior isn’t loving, that’s hateful. I will stand up for myself, that’s loving. This positive affirmation will reassure you that you give love to those who matter.

positive affirmations

17 – I’m a work in progress, and that’s okay

Today, I may fail. I may mess up big time. That’s okay because I’m a work in progress. Today I will grow and change, I will learn as I make mistakes. I will own my mistakes, I will take responsibility for my mistakes. Most certainly, I won’t grovel, I will be strong and not worry if I mess up. We learn from failures–it’s how you bounce back that counts!

18 – I’ll never give up, even when things are hard

If things get hard today, I will not give up. Never will I allow self-pity or play self-blame games. I can do challenging things. I can take my time and finish the task in front of me. And I will do what I need to do, in the way I want to do it. Most importantly, I won’t give up when someone tells me I can’t do it. I won’t give up when someone says they are better than me. That may be true, but I won’t give up trying to improve myself and the world around me.

19 – I’m creative

Today, I can be creative. I can find unique solutions to problems that come my way. I can think outside the box. My creativity looks different from other people’s creativity. I may not be an artist, but I can draw something that inspires. While I may not be a musician, I can sing a song to comfort someone. Finally, I may not be a writer, but I can write a letter to encourage a sick friend. I am creative, it’s special to who I am.

20 – No one can steal my joy

My joy is secure. It’s not dependent upon other people’s acceptance or perception of me. Nor does it depend upon how many likes I get on my latest social media post or how many followers I have. My joy is not based on others, but on me–and me alone. My joy is secure because it can’t be taken away!

positive affirmationsFinal Thoughts on Using Positive Affirmations to Feel Happy Today

Tell yourself these things…

I am who I am. There’s no one like me. I’m not patterned off of anyone else. I can’t be duplicated or copied. I’m one of a kind. The Creator knows who I am, and he’s happy He made me. He gave me the eyes, ears, nose, and hair I have, and that’s good. And then he gave me my sense of humor, my funny voice, and my personality. I’m a rare jewel set among other gems. So, I feel content, secure, and happy.

Positive affirmations improve your sense of well being. As you affirm yourself, it actually helps you have compassion for others. Being happy with yourself helps you and affects others at the same time. Stay positive with these 20 affirmations. Read them and believe them!

10 Reasons Why Hard Work Won’t Always Bring Success

It’s a tale as old as time. You work hard and practically burn yourself into the ground, trying to achieve your goals. And yet, success continues to elude you, no matter what you do. Why does this happen?

Well, here are the facts: hard work is always a standard part of success, but success does not necessarily spring from any hard work. It’s not just about working hard. It’s also about working smart.

Here Are 10 Reasons Why Hard Work Won’t Always Bring Success

1.    Burnout

Some people don’t believe in burnout, but anyone who’s overworked themselves knows just how brutal it can be. Burnout refers to a state where you’ve essentially worked yourself to the bone and now either:

  • Putt out work that barely meets quality requirements or expectations
  • Feel exhausted entirely to the point of missing deadlines repeatedly
  • Unable to function and perform work tasks at all

Why does burnout happen? Well, when you work too much, it cuts into your free time, forces you to cancel social engagements, and makes your concentration only revolve around that, every single day. This exhaustion saps the joy out of your world, leaving you with nothing but work – and, as they say, that does make Jack quite a dull boy.

There’s nothing wrong with working extra, and it is undoubtedly needed for success. But don’t mistake grinding yourself to the ground as a good option for success. It will more likely just create setbacks or even ruin your passion. Value quality – not quantity.

2.    Lack of Support

We just talked about how working hard often means fewer social engagements – and that’s another danger of trying to chase success without balance. Humans need social interaction, and different studies have found that it has positive effects on:

  • Learning ability and productivity
  • Symptoms of depression and anxiety
  • Memory and concentration
  • Overall physical health
  • Longevity

On top of that, success often isn’t just something that springs up from yourself alone. It can, of course, but the fact is that connections and strong relationships with others – both in your field and out of it – are equally important. Bonds can help elevate you to the next step in your career, and close, caring relationships with friends and family can give you strength, support, and outside perspectives.

3.    Copying Others

Lots of people are hard workers, but few are successful. Why? Because the act of “working hard” often involves following the crowd and doing what almost everyone else is doing. And let’s face it – following the group practically never results in success.

On top of that, a lot of “hard work” is often mindless – it doesn’t require much change or innovation. You have to do the tasks again and again, and you’re working hard. But how is that sort of repetitive, unthinking work going to give you any success at all?

Of course, hard work is still essential, no matter what you’re doing. But make sure that your hard work isn’t blind. Your hard work should also be working towards reaching your goals. If your hard work isn’t getting you anywhere, take a step back, and ask yourself – what are you doing wrong? How can you make it better?

4.    Mental Health Deterioration

People often forget that your mental health is almost always crucial to your success. Studies have found that positive mental health often correlates to better academic performance – and you can certainly bet that in the working world, that trend remains.

It’s a relatively simple concept. If you work hard, not smart, chances are you have to sacrifice your free time in other areas. This mindset means you’ll enjoy your life much less, making you potentially unhappy – and when you’re struggling mentally, it can be challenging to achieve success.

Do note that we aren’t saying mental illness dooms you. We’re saying that working too hard can contribute to mental health issues that can affect your ability to strive for success. So don’t forget about the importance of self-care, self-compassion, and looking after yourself.

5.    Lack of Budgeting 

When you’re so busy working, you may forget to make sure your numbers add up. Did you know that countless Americans don’t have an idea where most of their money goes? Consider:

  • How much money are you earning?
  • How much are you spending?
  • What amount do you need for bills?
  • How much do you spend on food?
  • How much do you put into savings?
  • Are you spending too much on non-essentials?
  • Is there anything you need to cut back on?
  • Is the amount of work you’re doing worth the money you’re earning?

Money saving tips for success

It’s a good idea to develop a budget based on the money that you earn. Figure out how much you need to spend on bills and essential expenses, then figure out where the rest can go. Can you afford to finance a hobby or a new class? Can you start saving up for something bigger?

Having trouble getting started? Download a budgeting app and log it religiously. Many will alert you when you’re nearing or reaching a specific limit.

6.    Lack of Consistency

Motivation is excellent for success, but there’s something that’s even more important than motivation: consistency. Motivation ebbs and flows and is never constant, and it’s uncontrollable, but consistent commitment is forever and something you have power over.

If you work super hard a couple of times, it’s unlikely that success will come for you. You have to be remarkably consistent to get success to come knocking at your door. You can’t achieve your goals if you’re not consistent in your efforts. So don’t focus on big, grand shows of hard work – focus on consistency, even if it’s not as dramatic or significant.

7.    Lack of Purpose and Vision

What do you believe in? What are you looking to achieve? And what are your goals? If you lack enthusiasm, vision, or purpose, it can be difficult to go above and beyond. After all, you won’t feel satisfied, even when you do take steps forward.

It’s a good idea to set correct goals that give you a delightful vision of the future, and a sense of purpose! Here’s how to come up with positive goals:

·         Make Them Specific

Don’t allow for overly vague goals. General goals won’t give you a clear enough sense of direction, leaving you open to losing your drive and being too lenient or too harsh.

·         Make Them Measurable

Goals cannot have indefinite requirements. They have to be measurable. For example, you may aim to read three books a month, or you may intend to have completed certain stages of tasks by strict deadlines. If you do neither, you have nothing concrete to work towards.

·         Break Them Down

In your long-term goal are many short-term goals. Breaking down huge goals into smaller ones with shorter deadlines can help you figure out how to work towards them.

·         Make Them Reasonable

While your goals should always challenge you and be challenging to achieve, they should still be attainable. If you set impossible goals, you will only discourage yourself.

But what if you already have goals set? What then? Well, ask yourself:

  • Do you genuinely believe in these goals?
  • Do these goals still give you a sense of purpose?
  • Why did you initially set these goals?

If these questions make you realize that your goals aren’t quite what you need any more, then it’s time for a giant overhaul!

8.    Fear Holds You Back From Success

Fear is often your biggest enemy. If you are afraid, it can prevent you from succeeding. You may fear failure, difficult circumstances, rejection, or even success itself. You may not even realize that fear is controlling your life until it is too late.

It’s not reasonable to hate yourself for being afraid. Fear is something you must treat with kindness – though you must still be firm with it! It’s okay to be frightened, but what now must be done in overcoming that fear? Slowly, bit by bit, you can work on getting over the problem.

don't hold back from success

So step outside of your comfort zone regularly. Don’t let yourself be trapped into being stuck in your fear, but don’t overstep too far that you become too frightened to try again. Don’t be afraid to talk to a professional, either, such as a therapist or psychologist, for help in overcoming your fears.

9.    Lack of Emergency Planning

Hard work can support you through regular times, but what about emergencies? Everything can be smooth sailing, only to be derailed by an unexpected and unfortunate event.

Learn to plan for possible emergencies. You can do this by:

  • Setting up an emergency fund with savings for a rainy day
  • Don’t be overly hung up on positive expectations; always know that things may not go to plan
  • Have people you can rely on – and who can rely on you – in case you or they require emergency assistance
  • Have a general backup plan for common emergency scenarios, such as medical problems or natural disasters

10. Negative Cycles Impede Success

A negative cycle can be tough to break, and hard-workers often don’t even realize they’re in one. Example of negative cycles are:

  • You are seen as the person who always works. Therefore, more work is expected of you.
  • You work at a toxic job. You make up excuses to stay. The workplace takes even more advantage of you.
  • Your goals are set too high. You feel guilty or ashamed because you can’t reach your goals. This guilt and shame add to your stress, making it even harder to achieve any goals.
  • You run out of money for the week. You spend cash dedicated to next week to buy what you want. That means you don’t have enough money for next week.

Money saving

To break a negative cycle, you must first be aware of it. Take note of specific patterns that you seem to be stuck in again and again and figure out what their root is.

Final Thoughts On Why Hard Work Won’t Always Bring Success

If you’ve been working as hard as you can but find yourself unable to reach success, take a step back, and analyze your methods. Is there something you’re doing wrong? Is there something you can improve on? How can you work smarter instead of harder? Be kind to yourself! Success will come if you know the right ingredients to it.

Doctors Reveal What Happens to Your Body If You Eat Fish Twice Weekly

If you eat fish regularly, you know all too well how deliciously satisfying it is.

However, there is a whole lot more to fish than great taste alone. Let’s help put this into perspective. A  study published by the Washington State Department of Health revealed that this light, flaky meat is low in fat and high in protein. More than that, it is also an excellent source of vitamins D and B2. Additionally, fish also contains calcium and phosphorus. Both of those minerals support strong, healthy bones and teeth.

Furthermore, adding more of this light, flaky meat to your diet can provide you with a host of health-boosting minerals. Those essentials include iron, zinc, iodine, magnesium, and potassium. In short, a plate of fish will tantalize your taste buds and improve your overall health.

WHAT YOU MIGHT NOT KNOW ABOUT FISH

While most kinds of fish are rich in vitamins and nutrients, some contain far more than others. For example, mackerel, salmon, herring, sardines, albacore tuna, and other fatty fish contain more omega-3 fatty acids than different types of fish.

Further, these omega-3 fatty acids can go a long way toward improving heart health. However, you must eat a lot of fish containing these essential fatty acids to achieve this health benefit.

Take the advice of Alice Lichtenstein, the former chair of the American Heart Association’s Nutrition Committee, as well as a professor of nutrition science at Tufts University located in Boston, MA. She suggests you should consume fatty fish at least twice per week. In doing so, it will lead to a healthier heart and better overall health, Dr. Lichtenstein goes on to state.

eat fish for wellnessADDITIONAL HEALTH BENEFITS OF EATING FISH-BASED MEALS TWICE PER WEEK

So you’re still not sure that you should eat fish twice per week? Then you may find this next section interesting. More than that, you might decide to make a special trip to your local supermarket to stock up. Along with a stronger, healthier heart and a reduced risk of developing cardiovascular disease, consuming fish regularly contributes to the following when it comes to health benefits:

1 – LOWERS YOUR CHANCES OF DEVELOPING NEURODEGENERATIVE DISEASES

Sadly, a large percentage of the U.S. population is struggling with a neurodegenerative disease of some kind. To put this into perspective, a study published by the National Institutes of Health revealed that 5.4 million Americans are currently struggling with Alzheimer’s disease. And that number could reach 12 million in the next 30 years, according to the same study. That said, it is essential to note that dementia and Parkinson’s disease are neurodegenerative diseases, as well.

While getting older does put you at risk for developing these mind-robbing diseases, it doesn’t necessarily have to be that way. And this is where eating more fish-based meals can come into the picture. A separate study published in the Journal of the American Medical Association, also commonly referred to as JAMA, revealed that consuming fish-based foods twice per week can reduce one’s chances of developing Alzheimer’s disease by as much as 47 percent.

For those who have concerns about mercury and would rather eat fish a little less frequently, adding even small amounts to your diet can be beneficial. According to Martha Morris, the lead researcher involved in the study, those who ate fish and other types of seafood at least once per week significantly reduced their risk of developing dementia.

2 – FISH CAN HELP REDUCE INFLAMMATION

Are you struggling with osteoarthritis or any other kind of joint disease? Then a diet that includes fish-based meals can help ease the inflammation that is contributing to your symptoms. That’s because inflammation is the root of stiffness, swelling, and even pain.

That said, an Arthritis Foundation article revealed that individuals who consumed fatty fish saw considerable relief from rheumatoid arthritis symptoms. That’s because fatty species are an excellent source of omega-3 fatty acids. And those struggling with osteoarthritis experienced even more relief from arthritis-related symptoms. It should be noted that eating more fish-based meals will not prevent either of these joint diseases from advancing. However, doing so can make day-to-day life a little bit easier.

fish

3 – CAN HELP LOWER HIGH BLOOD PRESSURE

Considering that high blood pressure links to heart attacks, strokes, and chest pain, you should do everything in your power to keep your blood pressure levels in check. And this includes eating plenty of fish-based meals. Studies show that eating these meals, along with exercising regularly, can help lower high cholesterol, which further reduces the likelihood of developing heart problems.

4 – MAY REDUCE THE RISK OF DYING FROM CARDIOVASCULAR DISEASE

While it is clear that eating fish-based foods twice per week can improve heart health, doing so can also reduce your chances of dying from cardiovascular disease, according to a study published by the American Heart Association. In another study published in the Journal of the American Medical Association, a peer-reviewed medical journal, researchers found that study participants that consumed at least two fish-based meals per week reduced their chances of suffering a coronary death by as much as 36 percent. All in all, eating mackerel, salmon herring, and sardines, for example, can help you live a longer, healthier life.

There are many more health benefits associated with eating two fish-based meals per week. However, those we mention in this article are, arguably, the most significant.

WHAT ABOUT MERCURY?

Most scientists, researchers, nutritionists, and dieticians will agree that the positive health benefits that come from eating fish-based foods twice per week far outweigh the negatives, namely exposure to mercury. And this is especially true for men who are middle-aged and older as well as postmenopausal women. Besides, the 3.5-ounce cooked serving that the American Heart Association recommends consuming per meal helps keep exposure to this heavy metal to a minimum.

Of course, if you’re still worried about eating fish-based meals twice per week, you can make it a point to eat only those that are made with salmon, canned light tuna, catfish, and pollock, all of which are low in mercury. On the opposite end of the spectrum, however, you should avoid meals made with the following as they contain a fair amount of this element:

  • King mackerel
  • Shark
  • Tilefish
  • Swordfish
fish and healthy pregnancy

Here are 21 useful tips for a healthier pregnancy.

WHO SHOULD AVOID EATING FISH-BASED FOODS TWICE PER WEEK

Aside from shark, swordfish, king mackerel, and tilefish, consuming seafood twice per week is safe for most people who are not allergic to seafood. Additionally, women who are pregnant should either avoid or limit the amount of fish-based foods they consume.

According to a study published by the American Pregnancy Association, the mercury in these foods links to fetal brain damage and developmental delays. Further, a separate study published by the National Institutes of Health revealed that a fetus exposed to a high concentration of mercury while in their mother’s womb is more likely to develop the following:

  • Attention Deficit Hyperactivity Disorder
  • Autism spectrum disorders
  • More likely to demonstrate antisocial behavior

Note that the American Pregnancy Association caution pregnant women on consuming seafood with an elevated concentration of mercury. They recommend eating salmon, canned light tuna, catfish, and pollock–in moderation. Nonetheless, it would still be a good idea for pregnant women to speak with a nutritionist, dietician, or physician. Those professionals can determine a specific nutrition plan for their pregnancy.

CAN YOU SUBSTITUTE FISH-BASED FOODS WITH SUPPLEMENTS?

It is reasonably safe to say that some people are in no hurry to pile seafood onto their plates. And this could be because they don’t like the taste, struggle with seafood allergies, or follow a vegan diet. Do these situations resonate with you?

Then you will be happy to know that you can take fish-oil based supplements to achieve these health benefits. Studies show that just one oil-containing capsule contains about 1,000 milligrams of omega-3 fatty acids, which can go a long way toward reducing inflammation, improving mobility, reducing the risk of cardiovascular disease, and much more.

weight lossFINAL THOUGHTS ON CONSUMING A FISH BASED DIET

In summary, making fish-based meals a staple in one’s diet provides a wide range of health benefits. They are also easy to prepare and taste delicious. So consider buying mackerel, salmon, herring, sardines, or albacore tuna the next time you go grocery shopping.

5 Ways to Slow Down in A Fast World

Is it time you took a minute to slow down in this fast world?

It seems that we’re all moving at lightning speed. We take on too much, stress out because we have so much on our plates, and rinse and repeat. Does this sound healthy to you? Hopefully, you answered “no,” because this cycle can lead to many health problems down the road. Being busy and productive are often two different things, and staying busy just for the sake of it will not bring long-term satisfaction. Trying to keep busy all the time is often an escape from something we’re trying to bury.

People are more stressed-out than ever before, for several reasons. Rising costs of everything, increasing stresses at work, strain on relationships, no time for self-care, lack of sleep, and just the fast pace of life, in general, are huge contributors to our stress. Also, political unrest, climate anxiety, and other global issues are causing upticks in anxiety. In this annual poll by Gallup, they reported that Americans were among the most stressed-out people in the world, likely because we have no idea how to slow down. So, how do we combat this monster of a problem?

Here are five ways to slow down in our fast-paced world:

  1. Take one thing at a time.

We’ve become a society of multitaskers, but switching between tasks makes us less efficient and effective. In, a study by Bryan College found that multitasking costs employers around $450 million per year. It hinders performance because it taxes the brain to have to focus on several things at once. We’re meant to put all our attention on one task at a time to perform it the most efficiently.

If we lived out in nature, for instance, we wouldn’t try to run after a buffalo to catch our dinner while also trying to collect berries. It would be physically and mentally impossible. This same idea can be compared to the workplace, where employees often try to read emails, message their coworkers, and type out a newsletter all at once.

It doesn’t work and causes our brains to tire much faster than if we focused intently on the task at hand. So, if you want to slow down, try only to take on one responsibility at a time. You will finish more quickly, and your brain won’t become fatigued as fast. Remember: slow and steady wins the race. It’s okay to have a lot of tasks to complete. But have a checklist and go down it one at a time rather than attempting to tackle it all at once.

slow down the multitasking

  1. Don’t take on more than you can handle.

Building on our last point, it’s vital to gauge how much you can hold on your plate accurately. If you have kids, a husband, a demanding job, after school activities for the kids, chores, a special work project, and a social life, you probably will get burnt out pretty quickly. Learning how to say “no” will save you a lot of headache and stress in the future, because you have to make time for yourself. If you never set boundaries, people will continuously push them until you have nothing left to give.

Don’t let this happen. Instead, look within and figure out if you’ve been neglecting yourself in some way. Do you have time for self-care, such as meditation or yoga? Or, is your entire day devoted to taking care of others, including your work responsibilities? You’ll have much more energy if you eliminate activities that drain your energy, and that doesn’t serve you in the long run.

  1. Build a life that works for you.

It’s easier than ever before to build an online business, and many people can quit their jobs once they’ve built up enough of a following or gotten enough sales. You have to ask yourself, what do you want to spend your life doing? Giving all your time to a boss who puts a ceiling on your income will only get you so far. If you want to lead a life of freedom and control the work you do, assess the skills you have, and see how you can market them to people.

Of course, this is just one idea of how to build a life that works for you. What makes one person happy won’t apply to the next person, but in general, people get more satisfaction out of building a life centered around their interests and passions.

Don’t let anyone tell you that you can’t follow your dreams, because people do it every single day. Follow your intuition, work hard, and don’t give up even if you can’t see the light at the end of the tunnel. All the effort which you put into building the life of your dreams will pay off in the end when you can control your schedule and do work that fills your soul.

  1. Incorporate self-care into every single day.

One of the simplest ways to slow down and tune into your highest self is to engage in some good old-fashioned self-care. Here are some thoughts on ways you can pamper yourself:

  • TURN OFF ELECTRONICS

Set your phone to airplane mode and go outside for a while. Staring into screens all day can cause many health problems, from anxiety to worsening vision to fatigue. Many of us live our lives vicariously through others instead of living our own, and this can lead to depression, social isolation, and loneliness. See what’s happening in your community, away from technology.

  • CHANGE YOUR ROUTINE

Cooking a different meal, changing up your route to work, or just going somewhere new for a weekend can refresh your mind and give you a new outlook. Doing the same thing every day for years can take a toll on a person’s mental health, so changing things up is vital to happiness. Perhaps you may even need a whole new start in a new town or country, and that’s okay too. Just follow your heart and let the universe take care of the rest.

  • DEEP BREATHING

Practice deep breathing for 10 to 15 minutes each day. You don’t have to be solo in your room to do this; it can be done in the car on the way to work or even at your desk. However, you might find it more relaxing if you can find a quiet place at home. Breathe in for six seconds, then hold it for six seconds, and exhale for the same amount of time. This practice will instantly lower your blood pressure, stress, and anxiety.

  • GET A LITTLE EXERCISE

Exercising a few times a week is essential for physical, mental, and emotional health. Exercise comes with a slew of healthful benefits, from lowering the risk of heart disease to easing anxiety and depression symptoms to improving brain function. However, it’s crucial to find an exercise that you can enjoy and stick to regularly. If you hate running, don’t force yourself to do it. You can easily get cardio doing dance routines, hiking, swimming, or other activities that get your blood pumping.

slow down and walk every day

Research reveals what happens to your body when you take a walk daily.

  • CHANGE UP YOUR DIET

If the majority of your nutrition consists of fast food or restaurant foods, you probably aren’t getting your nutritional needs met. Make sure to eat a nutritious breakfast like oatmeal and fruit or grass-fed eggs and avocado toast. Bring healthy snacks to work like cut-up fruit or nuts, and avoid vending machine snacks. After work, eat a balanced dinner with a protein source, veggies, and carbs to keep your blood sugar balanced and your appetite satisfied.

  • BE YOUR OWN BEST FRIEND

Instead of criticizing yourself, talk to yourself in a loving, kind manner. If you wouldn’t say it to a friend or family member, don’t say it to yourself. Build yourself up rather than tearing yourself apart and watch your world change. Remember, our reality is simply a product of our thoughts, so if you want your outer life to change, you must alter what thoughts you allow into your energy field.

5. Stop trying to keep up with the Joneses

One of the wisest ways to slow down is to stop trying to keep up with some arbitrary idea of success. The most excellent success story is your happiness, and frequently, that doesn’t include buying everything your neighbor does to keep up. Material things can come and go, so don’t place your value in something that you buy. Instead, look within for happiness, and you’ll find much more contentment. It only adds unnecessary stress to keep buying things you can’t afford to impress people you hardly know.

love yourselfFinal thoughts on how to slow down in a fast-paced world

People today seem obsessed with living life at breakneck speed. If you’ve grown tired of the rat race, take time to go within and figure out how you can build a life you don’t need an escape from. Remember to engage in self-care, don’t compare yourself to others, and don’t bite off more than you can chew.

Science Reveals 15 of the Most Endangered Species on the Planet

The world is a fascinating place full of amazing environments with an abundance of exciting and fantastic plant and animal species. Some animals can thrive with the interference of humans into their habitats for cultivating or hunting purposes. However, we have pushed others toward the brink of extinction instead. If humankind does not take drastic measures to help these species survive, these endangered species could disappear within the next generation or two.

Here are 15 of the most endangered species on the planet, and what conservation efforts are doing to help some of them hold on.

15 of the Most Endangered Species on Earth

1 – Ivory-Billed Woodpecker

Until 2004, scientists believed that the Ivory-Billed Woodpecker was extinct. One of the largest types of woodpecker in the world, this bird lived in the southeast United States as well as parts of Cuba. The last confirmed sighting of one was back in 1944, but in recent years amateur ornithologists, as well as others in certain areas, have seen or heard what they were sure were Ivory-Billed woodpeckers. Science does not confirm these sightings. Thus, they classify this bird since definitely or probably extinct. If they find evidence that they still exist, it will move to the critically endangered species list.

2 – Amur Leopard

Located in the Northern Russia Primorye region, the Amur Leopard is a critically endangered species of wild cat that once was found in Korea and China as well.

Humans once also called it the Far East, Manchurian, and Korean leopard. However, most of those names do not fit any longer since its habitat has shrunk so much. Only around 80 still survive in the wild, as poachers receive high payouts for their spotted fur. Their beautiful markings drive them close to extinction.

3 – Javan Rhinoceros

Once, these rhinos lived across Southeast Asia and Sumatra. Now, because of poaching for their horns, destruction of their habitat, and natural disasters, there are less than 70 Javan Rhinoceros left. The species, known as the “most threatened rhino species,” lives only in Ujung Kulon National Park and is listed as a Critically Endangered species. Without conservationists fighting for the protection and harsh punishments for illegal hunting of the rhinos, they would quickly become extinct.

4 – North Atlantic Right Whale

A baleen whale from the Atlantic coast of Canada and the United States, the marine mammal is considered the “most endangered whale species” in the world. Climate and ecosystem changes and entanglement in fishing equipment, strike by vessels, and loss of food, all contribute to the decline of this species. Currently, only 400 live in the wild, and that is because conservationists worked to get the North Atlantic Right Whale protected status.

5 – Black Rhinoceros

The smaller of the two African rhino species, the black rhino makes the critically endangered list. Indeed, only conservation efforts have saved them from extinction. For over three decades between 1960 and 1995, the numbers in the wild dropped a terrifying 98%. Habitat loss does play a part in their decline. However, poaching for their horns caused the loss of thousands of this species. In the last 20 years, the black rhino has managed something of a comeback, and now there are over 5,500.

endangered species rhino

Read how the WWF is ramping up efforts to protect rhinos.

6 – Mountain Gorilla

Many factors have led to the rapid decline of gorillas in the wild. Living only in the Virunga Mountains and the Bwindi Impenetrable National Park, the Mountain gorilla has lost large numbers of its population to hunting, loss of habitat, disease, and war. At one point, this endangered animal was in such dire straits that scientists were thought it would be extinct by the end of the 20th century. Thanks to the work of conservationists who fought for protected habitats and better protection laws, the Mountain gorilla has bounced back to some degree. There are still only around 1,000 in the wild, however.

endangered species mountain gorilla

Here’s how Rwandans are battling to save the mountain gorilla.

7 – Baiji

Also known as the Chinese River Dolphin or Yangtze River Dolphin, the baiji is functionally extinct in the wild. That term means that there are no confirmed sightings of one since before 2007. That year a six-week expedition took place to locate any surviving baiji population without success. Human development and habitat destruction were the main causes of this 20 million-year-old species disappearing. However, in the last few years, fishermen and amateur conservationists have said they saw dolphins in the Yangtze River.

8 – Soala

Called the “Asian unicorn,” humankind only recently discovered the soala (in the 1990s.) This mammal relates closely to cattle but looks like an antelope. It sports two parallel horns on its head.

It lives only in an area between Laos and Vietnam. Already, it’s so rare that researchers cannot get a precise count of how many exist. None currently live in captivity, not even in special breeding programs. Therefore, if we lose the soala in the wild, it will vanish for good.

Scientists mark this species both Critically Endangered species and Extremely Threatened, due to habitat loss and hunting traps in its area. Conservationists are working to establish protected areas where the soala lives to keep it from becoming extinct.

9 – Leatherback Sea Turtle

The largest and most migratory sea turtle, the Leatherback is listed as Vulnerable as a whole, with several of its sub-populations being labeled as Critically Endangered species. One of the biggest threats facing this turtle is the dangers of commercial fishing. Turtles get caught in nets and on hooks and frequently end up drowning. Their numbers are also declining due to egg collection practices, as well as habitat loss. Conservationists are working to correct the Leatherback population decline by implementing turtle-friendly fishing methods, protecting habitats, and putting a stop to the over-harvesting of eggs.

10 – Giant Chinese Salamander

Endemic to China and tracing its ancestry back 170 million years, the largest amphibian in the world is the Giant Chinese salamander. It lives in mountain streams and can grow up to 1.8 meters long.

Why drives this animal to the endangered species list?

Traditional eastern medicine uses it for healing. Others hunt it for a protein source. And, of course, habitat destruction places them at even graver risk. Thus, scientists classify the giant Chinese salamander Critically Endangered.

11 – Sumatran Orangutan

In the last 75 years, nearly 80% of the orangutan population declined in Sumatra. These great apes live nearly their entire lives up in the trees, and deforestation has destroyed a large part of their habitat. Now they are Critically Endangered, with just nine populations to be found in North Sumatra. And at least two of these do not have good odds for long term survival. Poaching and the illegal pet trade have also played a part in cutting down their numbers.

12 – Sumatran Elephant

Like its neighbors, the Sumatran orangutan, rhino, and tiger, scientists deem the Sumatran elephant critically endangered. That decline comes largely from deforestation and a loss of habitat. In the last 25 years alone, they lost nearly 70% of the land where they once roamed. It has had to move closer into human settlements, which has led to human/animal conflict, often with deadly results for the elephants. It has also seen its numbers decimated by poachers, and now there are less than 2,800 left in the wild.

13 – Sunda Tiger

Also called the Sumatran tiger, these large cats once roamed Java and Bali. However, they now only exist in Sumatra. Due to deforestation and poaching, only around 400 of these animals remain in the wild today. These felines are listed as Critically Endangered. And without stronger anti-poaching laws and punishments, they may face extinction sooner rather than later.

14 – Vaquita

Labeled by marine biologists the “world’s rarest marine animal,” the vaquita is a recently discovered porpoise species (first spotted in 1958). It lives in Mexico’s Gulf of California and has been driven nearly to extinction by illegal fishing operations in the area. With only about ten living vaquita left, the species is Critically Endangered. Conservationists are working to ban the use of gill-net fishing throughout its habitat, and hope to start programs to help breed more of the porpoises.

15 – Pangolin

Pangolin are anteaters that, unlike most mammals, have scales all over their bodies. There are eight species of pangolin, and all are currently under threat, ranging from vulnerable to critically endangered. They hold the designation of  “the most trafficked animal in the world. ”

That’s because poachers prize this species for their scales. While conservation organizations and stricter hunting laws try to stop the illegal trade of pangolin parts, they aren’t always successful.

positivity quotesFinal Thoughts on the Plight of These Endangered Species

The number one threat to all of these endangered species is humankind. We not only destroy their habitat, but we also engage in irresponsible commercial practices or illegal hunting.

So it is important for humans to do what they can to stop the extinction of these and other critically endangered animals. Many conservation groups are working around the world to protect habitats and push for laws protecting vulnerable species. They are also creating and assisting with captive breeding programs to help boost population numbers. If everyone can do their part to help, these animals could come back from the brink of extinction and survive many more hundreds or thousands of years on this planet with us.

Psychology Reveals the Causes of Claustrophobia

The dictionary defines claustrophobia as having an extreme or irrational fear when it comes to confined spaces.

2019 statistics estimate that this particular phobia impacts the lives of around 2.2  percent of individuals in America. Sadly, only a few of these same individuals ever bother to seek help.

It is also worth noting that claustrophobia meets the criteria necessary to constitute a DSM-5 disorder. For those who are not familiar with DSM-5, also commonly referred to as the Diagnostic and Statistical Manual of Mental Disorders, it is a manual used by most psychologists and psychiatrists to diagnose a wide range of mental health disorders. It also helps these practitioners decide on the best course of treatment for their patients.

WHAT YOU SHOULD KNOW ABOUT CLAUSTROPHOBIA

Similarly to cleithrophobia, which is the fear of being trapped, claustrophobia can trigger a myriad of mild to severe symptoms in individuals with the disorder, including the following:

  • Profuse sweating
  • Uncontrollable shaking or trembling
  • An intense sense of panic or impending doom
  • Feeling breathless
  • A rapid heartbeat
  • Chest pain
  • A tightening sensation in the chest
  • Nausea
  • Lightheadedness
  • Feeling disoriented
  • Hyperventilation

Additionally, we should note that this list does not encompass all of the symptoms synonymous with claustrophobia. However, they are the ones commonly reported by those who are struggling with the disorder.

Cleithrophobia

Cleithrophobia and claustrophobia relate closely to one another. However, here’s how to distinguish them. As mentioned, claustrophobia is the intense fear of small spaces. On the other hand, cleithrophobics fear to become trapped and unable to get out of a small space. Technically, one with cleithrophobia is okay with entering a small space–as long as there is a nearby exit. The fear stems from feeling confined in the space.

Here’s a little more about cleithrophobia…

Unlike generalized anxiety, cleithrophobia is a situational phobia-based disorder, insomuch that specific events and experiences trigger it. According to Dr. Mark Powers, an Associate Professor of Psychology at Southern Methodist University as well as Co-Director of the Dallas Cognitive Behavioral Therapy Center, the biggest concern that individuals with cleithrophobia have is running out of air or becoming trapped. Many situations and events can potentially trigger these feelings. And in most cases, they eventually give way to symptoms synonymous with the disorder.

WHAT CAUSES CLAUSTROPHOBIA?

Although only 2.2% percent of the U.S. population struggles with claustrophobia, we have to be mindful of the fact that there are nearly 330 million people who call the country their home, according to a 2019-study conducted by the U.S. Census Bureau. And this means that the factors that trigger symptoms in the millions of people affected by the disorder can be brought on by any number of things. That said, some of the things that commonly trigger claustrophobia-related symptoms in many of these individuals include

  • Traveling in a car or plane
  • Finding themselves in a room without windows
  • Riding in an elevator
  • Having to undergo an MRI, Magnetic Resonance Imaging, exam
  • Having to undergo a CT, Computed Tomography, scan
  • Finding themselves in an overcrowded room
  • Being a closet

Although there is little evidence to substantiate this claim, many scientists and researchers believe that some individuals have a genetic likelihood of developing claustrophobia. In several studies, researchers and scientists found that children who have parents that struggle with the disorder are twice as likely to develop it themselves at some point in their life.

fear and stress

Learn how to minimize your response to fear and stress.

HOW DOES CLAUSTROPHOBIA IMPACT THE BRAIN?

Now that we have a general understanding of the symptoms associated with claustrophobia and the causes let’s take a moment to examine how the disorder impacts the brain. According to a study published by the National Institutes of Health, which is part of the U.S. Department of Health and Human Services, not to mention the world’s largest biomedical research agency, individuals who struggle with claustrophobia often exhibit changes in the amygdala. For those who are not familiar with this region of the brain, the amygdala is located in the frontal portion of the temporal lobe, which is close to the hippocampus. And these changes are what triggers the onset of phobia-related symptoms. And depending on the severity of these changes, the symptoms that one experiences can range from mild to severe.

HOW TO PREVENT CLAUSTROPHOBIA-RELATED SYMPTOMS

One way to prevent or minimize claustrophobia-related symptoms is by engaging in avoidance. While this approach might not work in all cases involving mental health, studies show that it is an effective way to combat claustrophobia-related symptoms without having to resort to taking anxiety medication. Engaging in avoidance can include any of the following:

  • Avoiding small, confined spaces
  • Making it a point to always look for exits
  • Staying close to an exit
  • Leaving the door open if you have to be in a confined space

CLAUSTROPHOBIA MEDICATIONS MAY CAUSE MORE HARM THAN GOOD

Although often effective, engaging in avoidance may not work for everyone, especially those with severe symptoms. In fact, many of the same prescription medications that doctors frequently prescribe to resolve symptoms typical of generalized anxiety disorder can combat claustrophobia-related symptoms as well. According to helpguide.org, a nonprofit mental health and wellness website, the prescription-based medications that can help with both of these DSM-5 disorders include the following:

  • Ativan
  • Klonopin
  • Valium
  • Xanax

It is important to note that all of these medications are classified as benzodiazepines, also commonly referred to as tranquilizers. And while they are useful when it comes to resolving generalized anxiety and claustrophobia-related symptoms, they can trigger several side effects, including

  • Speech problems
  • Vision problems
  • An inability to focus
  • Feelings of confusion
  • Upset stomach
  • Problems with equilibrium
  • Headaches
  • Memory problems

Perhaps most disturbing is the fact that “benzos” are highly addictive chemicals that alter your brain.

All in all, those who choose to take benzodiazepines to help ease claustrophobia-related symptoms should only take them as prescribed by a licensed physician. Further, if you experience significant physical or psychological changes while taking them, you should alert your physician or psychiatrist immediately.

claustrophobiaHOW BEHAVIORAL THERAPY CAN HELP WITH CLAUSTROPHOBIA

When it comes to treating claustrophobia, there is no such thing as a one size fits all approach. Treatments that work for some might not work for others. In some cases, a multi-faceted approach that includes the use of behavioral therapy alongside prescription-based medications may be needed. That said, some of the more common forms of behavior therapy include

Exposure therapy

Some people avoid situations that trigger claustrophobia-related symptoms. Effective? To a point. However, many argue that doing so doesn’t necessarily address the problem. After all, it is next to impossible to avoid all claustrophobia-inducing situations and events in your life. For this reason, many psychiatrists and psychologists will recommend exposure therapy.

For those who are not familiar with this type of behavioral therapy, it is, as the name might suggest, the process of being continually placed in claustrophobia-inducing situations as a way to become gradually desensitized to them. With help from the right psychologist or psychiatrist, this approach to behavioral therapy works for most individuals.

Relaxation and visualization therapy

This approach to behavioral treatment, much like exposure therapy, is yet another way to help ease mild to severe claustrophobia-related symptoms. In short, relaxation and visualization therapy teaches individuals how to cope with symptoms whenever they find themselves in a claustrophobia-inducing situation. One method of relaxation and visualization that seems to work for most people entails counting backward from 10 to 1 while imagining you are in a safe place. This approach can calm frazzled nerves while helping ease feelings of impending doom.

Rational emotive behavioral therapy

Also known as REBT, sound emotive behavioral therapy is a form of behavioral therapy. This intervention teaches individuals how to focus on the present rather than past experiences that may have contributed to their disorder. In the process, these same individuals form not only healthy but also realistic beliefs that make claustrophobia-inducing situations seem less frightening.

Cognitive-behavioral therapy

Many psychiatrists and psychologists consider this approach to behavioral therapy to be the gold standard in tackling a host of mental health disorders. And claustrophobia is no exception in this regard. Also known as CBT, cognitive behavioral therapy teaches individuals how to change the way they think about past experiences that may have contributed to their disorder. In doing so, patients will better equip themselves to deal with claustrophobia-related symptoms when they present themselves.

claustrophobia

Read about cognitive behavioral therapy–it may be the key to conquering phobias for good.

FINAL THOUGHTS ON OVERCOMING YOUR CLAUSTROPHOBIA SYMPTOMS

In summary, claustrophobia is another one of the many mental health disorders that can quickly turn an individual’s life upside down. Fortunately, there is no shortage of treatments, including behavioral therapy, that can help keep the disorder from spiraling out of control. That said, if you struggle with this particular disorder, try some of the recommendations outlined in this article. However, if your symptoms persist, you should schedule an appointment with a psychologist or psychiatrist as soon as possible.

Science Reveals 5 Life-Changing Morning Habits

Many of us claim that the way we begin our morning sets the tone for the entire day. Unfortunately, most people rush around and don’t take the time to set an intention for their day. Starting off our morning in a hurried, frantic manner puts us in fight-or-flight mode, which makes us more reactionary and irritable. On the other hand, adopting morning habits that start the day in a calm, quiet way will have the opposite effect.

“If you win the morning, you win the day.” – Tim Ferriss

Starting your day on the right foot doesn’t necessarily mean you won’t hit any roadblocks. However, it will help you better handle any issues you may face. For example, waking up an hour before your alarm to meditate or go for a walk will help you clear your mind and better prepare for the day ahead. Some people swear by waking up at 5 AM, but don’t worry, you can still have a beautiful day even if you aren’t the earliest bird in the flock. Only taking the time for mindfulness and appreciation for life can make a world of difference in your daily routine.

Here are five morning habits that will change your life:

  1. Meditation

Meditation quiets the mind eases the body and soul, as well. While meditation might seem tedious or challenging at first, anything worthwhile takes time and effort. Most of us look for constant distractions to avoid just sitting with ourselves in silence. Sadly, most people don’t even like themselves enough to enjoy their own company, but meditation can teach the critical lesson of self-love. In addition to that, here are some other benefits of meditation:

morning habits meditation

  • Reduces stress

One study found that an eight-week mindfulness meditation program reduced the inflammation response caused by stress. Typically, our thoughts are racing and jumbled, which can increase the hormone cortisol. Slowing the mind down by sitting quietly and breathing deeply will help start your day on the right note.

  • Controls anxiety

One study of 2,466 participants found a significant reduction in anxiety symptoms, and another study found that an eight-week mindfulness meditation practice reduced symptoms of anxiety disorders, OCD, panic disorders, and paranoid thoughts.

  • Balances emotions

A study published by Journal of Biobehavioral Medicine found positive responses in the brain and immune function in 25 participants who did an 8-week mindfulness meditation program. Other studies have shown positive outcomes in depression patients, such as lower markers of the inflammatory chemical called cytokines.

  • Enhances self-awareness

Meditation teaches you to look within for answers instead of looking to others. Once you have been meditating for a while, you may start to notice self-destructive thought patterns and have more awareness about your self-talk. Then, you can work on substituting these thoughts with more positive ones.

  • Lengthens attention span

Sadly, humans have the attention span of a goldfish, which isn’t saying much. However, regular meditation can help you have more mental endurance, which will help in all facets of life. You’ll have more awareness during conversations, better focus, and more mental stamina in general. This focus is essential for completing big projects, such as starting a new business.

As you can see, meditation comes with a slew of health benefits, and we just scratched the surface. Meditation is one of the best morning habits you can adopt because it will rewire your brain and help change your thought processes. Remember, if you want to change your life, it all begins with your dominant thoughts.

  1. Eat a healthy breakfast.

Many people don’t even take the time for breakfast anymore, but this can damage the metabolism in the long run. You wouldn’t drive a car on an empty tank, so you shouldn’t start your day on an empty stomach. After brushing your teeth, meditating, and stretching, take some time to make a hearty breakfast. Eggs and whole-grain toast, a smoothie with bananas, strawberries and spinach, oatmeal with fruit, and an omelet are just a few choices for a healthy breakfast.

It only takes ten or fifteen minutes in the morning to prepare a healthy meal, and your body and cells will thank you for nourishing them. According to Rush University Medical Center, breakfast helps to boost your metabolism, which helps you burn more calories throughout the day. People who skip eating breakfast tend to have a higher BMI and unhealthier eating habits than their breakfast-eating counterparts. Also, skipping breakfast can lead to bingeing on high-calorie snacks later in the day to make up for the lack of nutrients.

Eating breakfast is a morning habit that everyone should adopt.

morning habits

Science reveals why eating chocolate cake for breakfast might be an healthy option.

  1. Go for a sunrise walk.

An altered circadian rhythm affects us in more ways than we realize. In our modern world, artificial lights from our phone screens, fluorescent lights, and TV’s causes disruptions in our sleep cycles; combine that with our unhealthy diets, chronic sleep deprivation, higher stress levels, lack of exercise, and irregular eating times, and we have a full-blown epidemic on our hands. How can we reset our circadian rhythm?

For starters, taking a morning walk when cortisol levels are high can help us get back on track with regular sleep because the light signals our brains that it’s time to wake up. It’s best to get direct sunlight rather than just through the blinds because our skin needs to absorb Vitamin D from the sun.

It’s been found that misalignment of circadian rhythms can cause everything from cardiovascular disease to altered hormones and heart rates. So, this morning habit is vital to your sleep quality and overall health.

  1. Journal.

Keeping a gratitude journal will help your mind stay focused on all the positive things in your life. Humans have a natural negativity bias. And that also means we will gravitate toward the negatives as part of our survival instincts. Out in the wild, we had to scan and assess for threats continually, and this primal instinct is still a part of us today. However, in the modern world, it doesn’t serve us because it can lead to stagnation and depression.

According to npr.org, gratitude journaling can help with anxiety, depression, poor sleep, higher stress levels, unhealthy eating habits, and risk of heart disease. Journaling offers more benefits than just getting your thoughts and feelings out on paper, and can make a difference in your attitude throughout the day. If you want to start this morning habit, buy a fresh new journal so that you can start your practice off on a clean slate.

quotes about morning

  1. Drink plenty of water.

Most Americans suffer from chronic dehydration; in fact, 75% of us don’t get enough water. That’s a staggering amount and could partially explain why depression, chronic fatigue, and other illnesses are on the rise. Here are some dehydration symptoms to watch out for:

  • Constipation: when you’re not drinking enough water, your body compensates by drawing water from your intestines, which leads to this condition.
  • Frequent thirst: this should come as no surprise, but thirst signals that your body is already dehydrated.
  • Headaches: not drinking enough water can lead to imbalances in brain chemicals, which can cause problems.
  • Bad breath: dehydration can also lead to bad breath because saliva helps to promote good bacteria. If you’re chronically dehydrated, you’ll have more bad bacteria, which can lead to unpleasant breath.
  • Dizziness and brain fog: lack of hydration affects cognitive functions and mood, as well as neurotransmitter levels. Any imbalances can lead to dizziness and brain fog as your body must draw more water from your cells to compensate

One of the first things you should do when you wake up is to drink half a liter of water. Hydrating your body first thing each morning will ensure you wake up energized and ready to begin your day. Plus, keeping properly hydrated means, you will consume fewer calories, as water fills you up. This practice can help you maintain your ideal weight.

dehydrationFinal thoughts on morning habits that will change your life

How you begin your day usually determines how the rest of the day will go. If you wake up in a bad mood and don’t take time to align your energies and set intentions, your day will probably unfold in the same manner. However, if you wake up, go for a quick jog, hydrate, eat a healthy breakfast, and meditate, your mind will feel much better prepared to take on the day’s challenges.

The world currently suffers from chronic stress and other health problems. And even though a healthy morning routine may not eliminate these symptoms, it can certainly help. Stress happens when we don’t take care of our mental and physical health, or when we overwork ourselves. Learning stress management by meditating and practicing other forms of self-care can improve our health and help us integrate beneficial morning habits into our routines.

What morning habits do you swear by? Leave your thoughts in the comments!

15 Motivational Quotes About Weight Loss to Never Forget

Are you on a weight loss mission, determined to shed those extra pounds? It always feels like it was so much fun to put on that excess weight and now drudgery to try to lose it. These quotes about weight loss can help you keep a positive mindset, even on challenging days. For additional support, consider reaching out to a helpful place like Wellness Center in Dallas to guide you through your journey.

Unfortunately, as we all know, weight loss isn’t easy. You have to find the strength to exercise, plus implement a new diet. And you have to find the motivation to do it all month after month!

With all these obstacles, it’s no wonder that most of us modify our weight loss goals pretty early on. Or we just quit on our weight loss journey altogether. So, to help you continue your efforts, we’ve compiled 15 motivational quotes about weight loss always to remember.

Why Is Weight Loss So Difficult?

First, let’s take a peek at why we struggle so much with losing weight. 

Most of us already know that less weight is attributed to better metabolic activity in the muscle and pancreas, decreased risk of type 2 diabetes and heart disease, and improved insulin sensitivity. Not only that, but weight is tied to self-esteem, body image, and depressive symptoms.

Despite these well-documented benefits, many people struggle with continuing a weight loss program. There are tons of reasons why this occurs, from a high cost of healthy food to changes in food choices after moving away from home. These all present us with different challenges.

Further, there are individual, interpersonal, and organizational obstacles to weight loss. From the individual, many people struggle with using food as a coping mechanism. Meanwhile, interpersonally, many people lack support from their healthcare providers. Nor do they find mental well-being help in obesity management programs.

weight loss

Read about three of the best plans for losing weight.

Always Remember These 15 Motivational Quotes About Weight Loss

1 – “It does not matter how slowly you go, as long as you don’t stop.”

Said by Confucious, this quote is a great reminder that all you need to do is keep going to succeed. This is true whether you are trying to lose 10 pounds or 200 pounds. Or whether you lose half-a-pound a week or five pounds. Going forward, even when it’s slow, is still something worth celebrating.

2 – “We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.”

When you began your weight loss journey, you probably had a specific goal in mind. Just like Confucious reminds us that even slow progress is commendable, this quote from Jesse Owens reminds us that any dream takes effort. 

No matter how far you must go, every dream requires dedication and self-discipline. You won’t reach your goal by doing absolutely nothing. So, get out there and put effort, any effort into your weight loss journey.

3 – “It’s not about perfect. It’s about effort. And when you bring that effort every single day, that’s where transformation happens.”

Things will never change if you stay the same day in and day out. This is true of everything. That new job you want won’t come without daily effort on your part. Nor will a decreasing belt size materialize when you do nothing. 

Remember this Jillian Michaels quote about weight loss when you’re having a difficult day finding the motivation to change your life. You need not be perfect when you exercise or attempt to eat better. What matters is that you are making the change.

4 – “I’ve worked too hard and too long to let anything stand in the way of my goals.”

Mia Hamm takes a slightly different approach to keeping herself and others motivated. Yes, weight loss takes effort. But once you’ve put in that effort, use that as motivation to continue losing weight. 

Whether you’ve worked for a day or longer, you invested in yourself. Don’t let anything get in the way of you realizing your dreams. Keep pushing through your obstacles, and don’t let your progress disappear.

5 – “Only I can change my life. No one can do it for me.”

Perfect for finding the motivation for any change you want, this quote from Carol Burnett encourages control over your life. Don’t blame your trainer, friends, or dietician for not meeting your weight loss goals. 

To see a change in your life, making it happen is up to you. Giving in to unhealthy habits or healthy ones is your choice. No one can take the same journey as you.

6 – “The struggle you’re in today is developing the strength you need for tomorrow. Don’t give up.”

It doesn’t matter where you are in your weight loss journey. You are bound to run into a few challenges. However, as Robert Tew notes, overcoming these obstacles now makes it easier to handle in the future.

Not only that, but a little struggle never hurt anyone. Rather, it helps you develop the skills and strength necessary for handling new challenges that you’ll face later on.

7 – “Fall seven times, stand up eight.”

A Japanese proverb, this statement is a testament to resilience. It doesn’t matter how much you fail. It doesn’t matter the number of times you fail at an exercise routine, or give up on your diet. The point is, always keep trying until it sticks. Don’t ever give up on yourself and remember that all the failure doesn’t matter as much as the one success.

8 – “A year from now, you will wish you had started today.”

We’ve all delayed our weight goals because of day-to-day stuff. But, time is time. 

So imagine where you’ll be one year from now if you started your efforts today. Instead of thinking of reasons why you “can’t” or “shouldn’t” start your journey, spend that time making whatever progress you can toward the new you.

9 – “Your will has to be stronger than your excuses. Your will has to be stronger than your fear.”

When it comes to weight loss or anything, we can come up with dozens of excuses not to do something. You tell yourself you’ll have “just one more bite” of junk food. Or that your day was really strenuous and you’re tired. 

You’re stronger than these excuses! Keep your will strong and remember this statement from Bryant McGill. There is no better time to begin improving your life than today.

10 – “All my life, I’ve had to fight. It’s just another fight I’m going to have to learn how to win, that’s all.”

Life isn’t easy, not for anyone. Still, that’s no reason to let it get you down. You’ve fought to get to where you are today, and weight loss is no different. As Serena Williams tells us, we’ve all fought and won different battles in life. This is just the same.

11 – “With the new day comes new strength and new thoughts.”

Not every day is going to end as you want it to. That doesn’t mean you should focus on that for multiple days, though. Take Eleanor Roosevelt’s statement to heart. What happened, or didn’t happen, today it doesn’t matter, because it’s a new day tomorrow.

quotes about weight loss

12 – “Doubt kills more dreams than failure ever will.”

Experiencing doubt is a normal part of being human. Unfortunately, some of us let these doubts gain too much control. Suzy Kassem tells us that failure doesn’t matter. Mistakes don’t matter. Just believe in yourself and believe in moving toward your dreams.

13 – “No amount of security is worth the suffering of a mediocre life chained to a routine that has killed your dreams.”

It’s never too late to start strolling down the path toward your goals, whether those goals are weight loss or a different job. Sure, you may feel secure in your current life. However, according to Maya Mendoza, that security is never worth the shackling of your dreams. 

If being fit is your dream, don’t let “security” stand in your way of achieving it. 

14 – “Success is the sum of small efforts, repeated day in and day out.”

Did you only walk for 10 minutes today? Did you skip that slice of cake after dinner? No matter how small your effort was today, it is worth acknowledging. Like Robert Collier says, these small efforts are what make up our ultimate success. Always remember that something always trumps nothing, especially when it comes to weight loss.

15 – “If you think you can do better, then do better. Don’t compete with anyone; just yourself.”

Everyone’s weight loss journey is different. So, it’s important that the only person you compare yourself to is yourself. It doesn’t matter if your neighbor lost 20 pounds while you lost five. The point is, you lost five pounds! 

You are five pounds lighter than you used to be, and that’s all that’s important. Keep this Bob Fosse quote in mind when you find yourself comparing your progress with others.

weight lossFinal Thoughts on Being Motivated by These Weight Loss Quotes

Anytime you find yourself struggling to continue your weight loss journey, remember these motivational quotes. Things may be tough right now, and you may not feel like putting in the effort you need. In time, it will all be worth it, though. 

You’ll feel better about yourself and be able to live your best life! Keep up your strength and persevere through the difficult times, no matter what.

Trainers Explain How A HIIT Workout Blasts Fat

A HIIT workout, or High Intensity Interval Training, is now one of the most popular types of workouts. The science behind this type of training shows that short, intense bursts of exercise are beneficial to the body in numerous ways.

“You can’t build a reputation on what you are going to do.” Henry Ford

What is a HIIT Workout?

The acronym HIIT stands for high intensity interval training. This type of workout takes some familiar exercises and incorporates them into movements that work the body hard for a few minutes.

The goal isn’t to make you tired, but to push your body hard to burn fat. Burning real fat is the key to losing fat, and ultimately losing weight. What is the key to a great HIIT workout?

An Overview of the HIIT Workout

Let’s take a look at the key factors that make a HIIT workout a go-to for anyone who wants to get into peak condition.

Why is a HIIT workout so effective? Here are some facts:

The exercises that you’ll generally use for HIIT workouts target specific muscle groups. They also require a short period with intense movements.

Your goal with any fat-blasting exercise is to to raise your heart rate consistently. At a resting state, you are not pushing your body. Exercise is ideal for raising your metabolic heart rate and then keeping it maintained for a sustained time.

Using a HIIT workout causes your heart rate to come out of the resting state for a total of 24 hours or more.

This means that once your training session is over, your metabolic rate will continue to be higher than usual.
Thus, it leads to effective fat burning as well as more muscle definition than you would experience otherwise.

Weights do NOT have to be involved for you to get an effective workout. You also don’t have to spend an hour or two in the gym. HIIT focuses on more intensity for a shorter interval. A typical workout could range anywhere from 10 to 30 minutes at the most.

An easy example would be cycling for 30 seconds at high speed. You would then cycle at a slower pace before pushing hard again. The most effective target for this type of workout is 4 to 6 repetitions of the exercises you choose.

TIP: Keep your workouts exciting– mix it up and use different exercises every time.

Here are 10 HIIT workout moves that will challenge you.

1. Burpees.

This exercise is one that people almost always describe in one word– intense. It fits well into the HIIT workout plan. It adds to your strength, but it’s also great for burning fat.

The burpee will push you to your limit, by causing you to move down low and bring your body all the way back up. This is why it’s referred to as a “squat thrust.”

You start in the standing position, then squat with your hands on the ground, move into a plank, and then work your way back up.

“Champions aren’t made in the gym. Champions are made from something deep inside them– a desire, a dream, a vision.” Muhammed Ali

2. Mountain climber.

Mountain climbers are a challenging exercise, but they work for multiple muscle groups.

One of the best things about mountain climbers is that they improve mobility. Individuals that have struggled with mobility or flexibility may increase both with this exercise.

Because mountain climbers are intense and utilized in short intervals, they indeed work the heart. Exercises like mountain climbers are highly regarded as a way to improve fitness in functional medicine.

“If you think lifting is dangerous, try being weak. Being weak is dangerous.” Bret Contreras

3. Hand-release push-ups.

Push-ups are always a great exercise to throw into the mix for intense workouts.

You can do this push-up like a standard push-up, but when you lower yourself to the ground, lift your hands for a second, then slowly exhale as you push yourself back up.

Push ups - HIIT

While this makes your arms and core work harder, you’ll work up a sweat too. This process takes more time, but it’s a great way to increase the intensity of a HIIT workout.

“The successful warrior is the average man, with laser-like focus.” Bruce Lee

4. Russian twists.

Twisting the body in yoga is known to aid in massaging the digestive system. Russian twists, as they relate to your HIIT workout, are for strengthening your core.

All you need to do is sit on the floor. You can put your legs out in front of you on the floor, and twist from side to side with your hands touching your chest.

If you want to challenge yourself a bit more, you can lift your heels off the floor. You’ll feel the burn, thus adding to the intensity of your workout.

“What hurts today makes you stronger tomorrow.” Jay Cutler

5. Tuck-ups.

Crunching up your abdominals can make you feel like you have tucked yourself into a ball. These tuck-ups are by far one of the most intense abdominal exercises in the High Intensity Interval Training.

You can do a tuck-up by lying on your back with your arms raised straight up above your head. You’ll bring your legs into the crunch position, by drawing them into your chest. As you do this, lift your back off the floor.

The goal is to use your abdominals and balance on your glutes. This move will give your abdominals an intense workout.

“It’s not about perfect. It’s about effort. And when you bring that effort every single day, that’s where transformation happens. That’s how change occurs.” Jillian Michaels

6. Flutter kicks.

Strengthening the core is essential, and mixing up your HIIT workout is a great way to do this.

Flutter kicks are simple. You can lay on the ground, but this time you’ll put your hands behind your head.

Without pulling on the neck, you’ll want to raise your head off of the ground. Then, you’ll alternate your legs while doing so.

Flutter kicks - HIIT

The burn in the abdominals makes this exercise intense, and it’s great for helping you build a stronger core.

“Take care of your body; it’s the only place you have to live.” Jim Rohn

7. Superman’s with lateral raises.

You can look like Superman with this exercise. It will strengthen your low back, and ultimately your core.

You’ll need to lie on your stomach while placing your arms straight out in front of you. You’ll raise your arms and legs off the ground at the same time.

The goal of this exercise is to raise yourself off the floor without straining your low back. Gently squeezing the low back and the glutes, you can pull yourself up off the floor.

“If it doesn’t challenge you, it doesn’t change you.” Frank Devito

8. Plank jacks.

Planks are ideal for building core strength, but a HIIT workout can be more intense when you opt for the plank jack.

Remember jumping jacks? When you combine a portion of that move with the plank, you have a plank jack.

Planks - HIIT

You’ll get into a regular plank position. Then, you’ll pop your feet outside your hips to a greater width.

“A lot of times, people look at the negative side of what they feel they can’t do. I always look on the positive side of what I can do.” Chuck Norris

9. Star jumps.

Jumping up and down is one thing, but what are star jumps? The jumps start with feet together.

When you jump up, jump out with your legs and feet apart to look like a star. Keep knees slightly bent, so that you don’t strain the joints or tendons around your knees.

“Focus on progress, not perfection.” Josh Bezoni

Jumping - HIIT

10. Jumprope.

This move is a classic, and it’s excellent exercise. The more you jump rope, the longer you’ll be able to do it. The goal is to do it faster with less time.

The short burst of intense time with a jump rope will help you burn fat quickly and easily.

“Discipline is choosing between what you want now and what you want most.” August F. Kantra

Final Thoughts on Trying a HIIT Workout

There are HIIT workouts, and there are exercise routines. The great thing about all ten of the exercises listed above is that they do not require a gym membership or exercise equipment.

The key is to challenge your muscle groups intensely in intervals. Remember, as we mentioned earlier, that this is how you get your heart rate up and keep it up.

Raising the metabolic heart rate is effective in enhancing athletic performance as well. New research proves this with youth soccer players.

The only time HIIT cannot be useful is when individuals are rushing through exercises, and not warming up properly.

Every exercise program calls for proper warm-up, just as athletes would warm-up before a sporting event.

The muscles should be prepped, and learning HIIT with an experienced and reputable instructor will help you determine the proper form and movements.

If you want to lose weight and get into better shape, this program is sure to be a hit!

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