It may seem like summer is almost over, but if you live in Maryland or anywhere else in the southern United States, you know August can be the most brutally hot month of all.
If you are already finding yourself dreaming of cooler days, check out this list of 10 fun ways to stay cool from the relentless summer heat.
1. Take a dip in your local pool
Me at the pool
There’s nothing more refreshing than a nice dip in cool water! Visit your local pool, go to the beach, or even take a splash in a lake at a nearby park. It feels great & it’s normally free or relatively inexpensive.
Popsicles are my daily treat in the summer time. I have one every morning after my run to cool off, & often every evening as well after a long day spent in the heat. There are lots of healthy options on the market now, or you can make your own! You can find some delicious & healthy popsicle recipes here.
If it’s too hot to go outside, consider finding new fun hobbies to enjoy indoors! Read a new book, binge watch a show, try a craft, do yoga – the possibilities are endless! You can’t beat air conditioned fun in the summer.
Drink your water! When you’re spending time in the heat, it’s more important than ever to keep your body hydrated. This will not only help you avoid heat exhaustion, but it will also keep you sweating, which is a good thing! Your sweat helps to keep your body cool. If you’re struggling to get in enough liquids, or if you are spending active or extended periods of time outdoors, consider adding electrolytes to your drink. Electrolytes help to replace the other nutrients you are losing in your sweat, including magnesium, sodium & potassium.
If you haven’t tried it yet, Coffee Over Cardio makes a delicious electrolyte option called Hydrate, & right now, you can get 10% off with promo code 10TYLERVLAYNE. Click here to shop.
Start your day off right with a delicious & healthy smoothie that will help you cool down from any early morning activities outdoors. Add fresh fruits & vegetables, nut & seed butters, granola, or any of your favorite ingredients, & enjoy in a bowl in on-the-go in your smoothie cup. You can find lots of healthy smoothie recipes here.
Leaving your oven off is a great way to keep your house cool! And eating meals made with fresh fruits & vegetables is an easy way to keep your body cool as well. This summer salad recipe is a great seasonal option for a filling & delicious summer meal. You can find the recipe here.
8. Stay cool with this portable fan that looks like headphones
I have to thank my good friend Emma Cathy for this tip. If you have to venture outdoors, this portable fan is a life saver! It looks just like a pair of headphones, so you can take it anywhere. And it blows cold, refreshing air on your face & neck! Buy it 30% off on Amazon now.
This is the season to break out your flowy sundresses & brightly colored tops. Choose lightly colored fabrics & loose, baggy clothing to help keep your body cool. If you are exercising outdoors, remember to bring a change of clothes & a towel to dry off afterwards to help avoid chafing.
Your self-care routine should evolve with the seasons. In the summer, use products to help brighten & cool your skin, stay hydrated, move your body in ways that you find fun, & make time for rest & relaxation. The Aceology Ice Globe Facial Massagers are one of my favorite products to incorporate in my summer self-care routine. They are naturally cooling, & they help to reduce redness & stimulate blood circulation & oxygenation to the skin!
What is your favorite way to stay cool in the summer? Let me know in the comments below!
She was a wildflower,
Beautiful, untamed,
Vibrant, yet fragile.
She was easily plucked,
Perfect for centerpieces
To be seen during special occasions,
And admired next to other pretty faces.
But that's not wildflowers are meant for.
I can’t believe how fast 2022 is flying by. And in all that busyness, I can’t thank all of you enough for your support of my blog. Time is precious & there are many writers out there, so I am honored that you have chosen to spend some of your cherished reading time with me.
To reflect back on these past six months, I wanted to share my top 10 blog posts so far this year, ranked by popularity. Take a stroll with me down memory lane, maybe read one you missed, and leave me a comment below on which blog post has been your favorite!
1. 5 Positive Affirmations for a Joyful Winter
As is common for most Januarys, we were all inspired to take charge of our health. 5 Positive Affirmations for a Joyful Winter was my most popular blog post this year! These affirmations were designed to help with mental health during those dark winter months, but they are perfect for anyone looking for peace of mind anytime of the year. You can read the full blog post & download the free printable affirmations here.
2. 22 Healthy Habits to Make 2022 Your Best Year
Did you read this blog post back in January? Did you adopt any of the healthy habits? Let me know! And in the meantime, go check out this blog post to see how well you are doing in your health journey this year, & to help you get back on track in any areas you may be struggling.
This was such a fun trip! My mom & I went on a girl’s trip to Assateague Island, which, despite living in Maryland my entire life, I had never been to! You can read about our adventures & get ideas for your next trip here.
4. Pittsburgh Weekend Trip: Mental Health, Music & the Monongahela Incline
Joseph surprised me for my birthday with tickets to go see Imagine Dragons in Pittsburgh! It was a bucket list goal of mine & a dream come true. And, of course, we made a weekend trip of it. You can read about our adventures & get ideas to plan your next trip to this historic city here.
5. 10 Helpful Tips for Dealing with Seasonal Affective Disorder (SAD)
Winter may be long gone, but feelings of sadness can still creep in anytime of the year. If you find that you are struggling, give this blog post a read for 10 tips that may help you improve your mental health.
6. 7 Simple Productivity Tips for Busy People
Do you struggle with staying motivated, procrastination or finishing tasks? Maybe you’re feeling burnt out from a busy work schedule or overwhelmed with out-of-work responsibilities. Here are 7 simple tips to help increase your productivity, so you can spend your free time doing the things you actually want to do.
7. North Carolina Weekend Trip: Hiking, Zip Lining & Delicious BBQ
9. 9 Travel Tips for Budget-Friendly Trips in the US
At number nine, we have nine budget-friendly travel tips. If you have a vacation coming up this summer, or if you think you can’t afford a vacation this year, these tips will help you save money & make the most out of your future trips.
10. Sustainability & Health: What’s the Connection?
It’s about women’s health, reproductive health & the health of the unborn fetus. It’s about the right to bodily autonomy, & the fight for women’s rights that has been going on for centuries. It has implications, not just for women & children, but for the LGBTQ+ community. It’s about the countless crimes & injustices committed against women, & the repercussions, or lack thereof, for the ones who committed them.
It’s a nuanced issue. It’s not black & white, & treating it as though it is may be the biggest injustice committed. It cannot be treated as if every situation is the same, & that women cannot make the best decision for themselves, their own bodies & their loved ones. It’s insulting, it’s disappointing, & it’s incredibly scary for a number of women who don’t have options that others have.
It’s not about abortion. It is, & always has been, about so much more than that. And all of that needs to be a part of the conversation, not just people yelling at each other from two different sides of a platform & never listening to one another.
At the end of the day, I think what we all want is to keep people safe & cause the smallest amount of harm possible. And once we realize that we have that in common, maybe we can shed these labels of pro-choice & pro-life & realize we are all pro-love. And then, maybe, we can actually reach a real solution that helps instead of hurts, lifts people up instead of tearing them down, & truly saves the lives of those we care about most.
Summers aren’t quite the same now as they were in the days of my youth – eating ice cream, lounging lazily by the pool, & having nothing but summer vacations & spending time with friends to think about for months. But, I still think there is something magical about those nostalgic, hot summer evenings, doing as much as you can before the sun goes down.
If you’re looking to add a little more excitement to your summer this year, read on for 50 summer bucket list ideas for adults that can fit into a weekday evening or a free weekend afternoon. Perhaps it will give just a little taste of those blissful summer days from so long ago.
Joseph & me at the farmer’s market a few hours before he proposed
Around this time last year, I posted a blog post about easy ways to incorporate sustainable living practices into your daily life. Today, I want to share with you why it is important to focus on sustainability, not just for the environment, but for our own physical & mental health.
Often, the mentioned benefits of sustainable living include reducing climate change, limiting fossil fuels, & making the world a cleaner place. These benefits are important, but they are not the only advantages of sustainable living. Like I always say, we only have two places to live: our bodies & the earth. We have to take care of both of them. Sustainable living practices help us to do that.
First, sustainable living practices encourage limiting waste in our world. This includes not only our garbage, but also food & water waste. Sustainable living practices encourage us to only purchase the foods we need to limit the amount of food we are throwing away. And, when we do have leftover food, it is recommended that we package it & eat it as leftovers the following day. Instead of focusing on meat-heavy diets, plant-based foods limit the amount of fossil fuels released into the air, but this is also a healthy choice for your body. Eating a diet heavy in animal-based foods raises your intake of saturated fats to unhealthy levels & it can increase your risk for disease, including heart disease & cancer. Eating plant-based foods, however, increases your intake of healthy dietary fiber, which promotes a healthy gut. It naturally increases our water intake, as many plant-based foods have water in them, & it supplies you with a number of antioxidants, which help prevent diseases.
I will never advocate for anyone to eat an entirely plant-based diet (while it is a healthy choice for some people, not everyone benefits from completely eliminating meat from their diet). However, when you do eat meat, try to choice organic and/or grass-fed options. These animals are raised in better living conditions, which is good for you & the environment. Fewer fossil fuels are used in the raising of these animals, & the meat is of a higher quality, which means there are fewer chemicals entering your body.
To reduce waste even further, if you are able, you can use your food scraps to create a compost, which can be used to nourish gardens. If you have waste from packaging, try to recycle or reuse what you can to keep your garbage levels low.
Second, sustainable living practices encourage reducing the amount of energy consumed. This helps decrease the amount of fossil fuels released. You can do this by making sure to turn off lights & electronics when not in use & by using energy-efficient light bulbs. This is not only good for the environment, but it’s good for your financial as well as mental health. Less money spent on energy means more financial freedom, & more financial freedom often means less mental stress about money. Additionally, if you are able to walk or bike to work or school, this can be a great way to take some time for your mental health & benefit your physical health, while doing something healthy for the environment.
Third, sustainable living often finds new ways to make products we use every day to have less impact on the environment. Using these products can be just as or even more enjoyable than their alternatives, which is good for your mental & physical wellbeing. For instance, switching to sustainable cleaners means fewer chemicals in your home, which is good for your immune & digestive systems. Similarly, switching to natural beauty products also decreases the amount of chemicals your body is absorbing, & they can even be better for your skin health. I often find sustainable clothing is softer & more comfortable than their alternatives. And for over a year, I have been using paper towels & toilet paper made of bamboo – it has had no affect on my life, & to be honest, I feel like these products are higher quality than their paper alternatives.
Sustainable living practices do not have to greatly disrupt your life. In fact, most of the sustainable living practices I have adopted have made my life simpler. My biggest recommendation for adopting a sustainable lifestyle is to take it one step at a time. What is one small change you can make in your everyday life to make the world a better place, & to benefit your own physical & mental wellbeing? It may seem small, but if every person made just one small change, we would be living in a much healthier & happier place.
It feels like the to-do list never ends. There are so many different areas of your life to manage, & the tasks to get done keep piling up. What you want to get done never does – there are too many other last-minute things that pop-up & take up your time. The to-do list from one day simply gets transferred to the next page of the journal, with few, if any, items ever being crossed off.
If this sounds like you, I have seven simple tips that will transform your daily life. These productivity tips will help guide you to take charge of your schedule, get your most important tasks done, & still have time to rest & recharge.
This seems like the most simple step, but many people have to-do’s simply running around in their head that never get written on paper. This makes it difficult to remember all that has to be done, which means more mental energy is spent trying to remember the day’s tasks. It also makes it more difficult to prioritize which tasks are most important. Take out a pen & paper or open a note in your phone & write out everything that has to be done & everything you would like to get done today.
There are only so many hours in a day, but if you are strategic, you can get a lot done in those hours. Now that you have all of your tasks written down, highlight the most important three that need to get done today. If you like, you can take this a step further & number the remaining tasks in order of highest to lowest priority.
Based on the information from the last step, create a schedule for the day. Write what you are going to do every hour or, even better, every half hour. Make sure your most important tasks are on that schedule. For at least the first few days of doing this, try to also keep track on what you actually do during your scheduled hours to see if the allotted time you give for regular tasks is realistic, or if it’s too long or too short. You want your schedule to be realistic to follow, or you will find yourself not adhering to it at all.
I recommend also writing out your schedule with pen & paper, not on your phone. Schedules written in phones are too easy to edit. Write out the schedule with pen & paper & put it somewhere where you will see it all day.
4. Think about when you are most creative, most productive, & when your body wants to move
This step goes along with the previous one, but it’s important enough to get its own section. This step is not possible for everyone, especially those that have to adhere to strict work schedules, but for those who have more flexibility in their scheduling, it can be incredibly helpful.
When scheduling out your day, think about when you are most productive, when you are most creative, & when your body most wants to move. It doesn’t make sense to schedule something tedious & that you have to sit in your office for if it’s at the time of day when you feel most restless. Schedule your workout session for that time of day & schedule the office tasks for when your body is more relaxed but your mind is alert. Similarly, you don’t want to schedule your creative time for when you are feeling productive & want to knock out tasks. Many of us are naturally creative either early in the morning or late at night – schedule your creative tasks accordingly.
It will be easier to stick with your schedule & you will have a more productive day if you schedule tasks according to when your body & mind naturally feel most attuned to doing them.
5. When the hour or half hour starts, focus solely at the task at hand
Try to stick to your schedule as closely as possible. When an hour or half hour block starts, focus solely on the task you have scheduled. Resist trying to multitask. If you finish early, you can spend that time on another task or to rest & reset for a few minutes. If the hour or half hour ends before you finish the task, make a note in your journal of how long it actually takes you to do that task &, if it is not a high priority task to finish that day, move on. This will help you stay on track with your schedule & not fall behind.
Make sure the environment you are working in is conducive to a productive day. This may mean different things to different people. Some people work great at a neat & tidy desk, while others work best outdoors. Some people enjoy a cup of hot tea within close reach, while others would rather have a glass of cool water. Change your environment to reflect what you need to work at your best. For me, natural light is a must. I enjoy sitting on my couch in front of my fireplace, a cup of hot tea or coffee on the table in front of me, my journal opened beside me, & natural light streaming through the window. Here, I am at my most productive.
Because you are now so productive & you have a schedule to follow, make sure you also schedule in self-care breaks throughout your day. This is something to help you stay on track because you know a break is coming soon, & it is a reset before whatever else is left in your day. When I schedule self-care breaks into my day, I find I am even more productive in what I do with this time. Instead of mindlessly scrolling TikTok at whatever time in the day because I feel burnt out, I schedule in time to read, write, go for walks, & do yoga. These self-care habits are much healthier for my mental & physical health, & they leave me feeling much more refreshed & ready to tackle the rest of my day.
What are your favorite productivity tips? Share in the comments below!
Note: For the privacy of my old friends, names have been changed in this story.
In second grade, you don’t know much about the world. You don’t know who is in office or who you are going to grow up to be. You don’t know what the latest news is or why everyone is obsessed with that celebrity. What you do know are the names of your friends, & you know when they are not speaking to you.
Second grade was already a difficult year. My friend, Maya, had already decided I wasn’t as cool as she thought, & she had moved on to a new girl to hang out with at recess. My crush found out I liked him & had been avoiding me for weeks. And I had spoken out in class about my special ability to see atoms & molecules, only to discover that wasn’t possible & the fuzzy things I saw on the walls were a sight impediment.
But the worst day was when I came to lunch, & my friends refused to talk to me. I didn’t understand what I had done wrong. I implored Avery & Charlotte, the two brunettes across from me, to please speak with me, to tell me how to make things right. But they remained silent as stone. The following day, they didn’t even give me a chance to speak with them. Instead, they sat at another table with Maya & her new clique, & I was left alone.
Hot tears burned my eyes as I gulped down the sob in my throat. I didn’t understand. I thought I had finally made some real friends. I had spent nearly my first three years of elementary school friendless, but Avery had been the girl to reach out to me one lonely day at recess & spark a friendship that I thought would last forever. Charlotte had been introduced to me not long after, & the three of us, I thought, were inseparable. Even when Maya had decided I was no longer worth her time & had abandoned me to hang out with Aria, Avery & Charlotte had remained by my side. But now, I was alone once again, & it felt even worse than before.
Friday evening, I came home from school with tears streaming down my face. I sat at my dining room table & asked my mother what I had done wrong. She said she was confused because Avery & Charlotte had planned to come over to play that afternoon. When their mothers’ cars pulled into the driveway, my mother told me not to talk about what had happened.
“Just play with Avery & Charlotte as if everything is fine,” my mother said. “Maybe they will forget about whatever they were upset about, & you can all be friends again.”
When Avery & Charlotte came inside, they were strangely silent & shifty. I asked if they wanted to go to the playhouse outside, & they agreed quietly. Together, we trudged down the steep hill in my backyard to the bright yellow & purple playhouse. Just before we reached the structure, I heard Avery & Charlotte stop walking. I froze, unsure if they would follow me inside or not. I could hear them whispering amongst themselves, & I felt myself grow cold, wondering if they were making fun of me.
“Tyler,” Avery called.
“Yeah?” I turned & immediately they lunged at me, their hands in the air, large grins on their faces.
“Surprise,” they shouted. I gaped at them, confused.
“What,” I asked.
“Happy birthday,” they exclaimed. I stared, still confused, & then slowly a smile grew across my face.
“You threw me a surprise party,” I asked, bewildered.
“Yeah, come on!” Avery said. The two of them grabbed my hands & dragged me inside to where my mother had decorated the house with banners & balloons.
“We’re sorry we didn’t talk to you this week,” Avery said. “We were so excited! We were worried we would let the surprise slip.”
“We knew your birthday was this weekend, & we wanted to surprise you,” Charlotte said.
In second grade, you don’t know what the latest advances in medicine are, or where you are going to go to college. You also don’t know the proper etiquette for throwing a surprise party. But you do know who your true friends are, & you know just how special it is to have people who want to make you feel loved.
If you’re feeling a little stumped as to what your New Year’s resolutions should be in 2022, I have 22 suggestions that will positively impact your mental & physical health.
In fact, even if you already have your resolutions made, these 22 healthy habits are ones that anyone can incorporate into their life. They focus on your mental & physical wellbeing, as well as the wellbeing of those around you. Some of the habits will challenge you to step outside your comfort zone, while others will encourage you to stay safe & cozy inside.
Adopt a few habits that resonate most with you, or make 2022 the year of radical change in your life & adopt them all. By the end of the year, you may find your lifestyle has changed for the better, your mindset is one of abundance & gratitude, & your health is the best it’s ever been.
We are all guilty of it, myself included. In fact, this is my main resolution for 2022 – be more intentional with my time. It’s too easy to work until we feel burnt out, & then spend an hour or two scrolling through social media or bingeing TV shows on Netflix. The activities may seem restful, but I never feel filled after doing them. In fact, I feel just as tired as ever & less productive.
This is the year I decided that would change. I bought some colorful pens & a planner with which I could plan every hour of my day. With it, I schedule everything: Work, play, house chores, & more. With scheduled time every day for self-care, I always know when the next rest period is coming. That makes my hours of work more productive, & my self-care time much more meaningful. I’m actually sitting down to read a book or rolling out my yoga mat to stretch! House chores are getting done, & I can spend date night focused on my husband instead of thinking about what I have to get done the next day.
You don’t have to plan every hour of your day to be intentional with your time. Setting timers on apps, making to-do lists, & focusing on the present moment are all great ways to bring more intentionality & productivity to your day.
2. Fuel your body
Harvest Spinach Salad – you can find the recipe here
As a nutrition coach, I know that food has many meanings for us. It can be source of comfort or stress. Certain foods can bring back warm, comforting memories, & there are certain dishes that are traditional to eat at various family gatherings & holidays. But first & foremost, food is fuel. It is what gives us energy & makes our brains & bodies work.
When we eat to fuel our bodies, we are more likely to focus on nourishment rather than restriction, & we are more likely to eat healthier options. There is nothing wrong with indulging in a treat every once in a while, but when you eat to fuel your body, you are more likely to eat whole food sources throughout your daily life. And in order for your brain & body to work at peak performance, they must be fueled adequately, which means no more restrictive dieting or starvation. Good food, & lots of it, is what your body needs.
This is something almost all of us can improve on. Aim for at least eight cups of water a day (if you can drink more, even better!). Our bodies need water for proper organ function, gut health, brain function, & more.
The sun has lots of benefits for our mental & physical health, including an increase in serotonin (one of our “happy hormones”), an increase in Vitamin D, & stronger bones. Aim to get at least 15 minutes of sunlight a day. You can go for a walk, sit outdoors at a restaurant, or even just enjoy a cup of coffee on your porch.
5. Move your body in loving ways
Me doing yoga
Too often, I see people exercising as a form of punishment or as a trade-off for food (because they burned this many calories, now they can eat these many calories). Exercise is meant to make us feel better. It strengthens our muscles & bones, releases serotonin, improves our sleep, improves gut health, gives us an energy boost, & more! It is not meant to be a punishment for indulging in a special treat, or to be a required activity before eating.
Move your body in loving ways. Find types of exercise that you enjoy, & do them because they make you feel good. When your body is sore, make time to stretch your tired muscles. It’s a wonderful feeling to discover how far you have progressed in an exercise regimen & to feel yourself getting stronger & healthier. Make it a regular self-care habit in your life, & appreciate your body for all that it does.
6. Make time for self-care
Me meditating
Whether it be exercise, reading, taking hot baths, or spending time doing a hobby, it is important to regularly engage in self-care. Schedule in that time with yourself, & make it as much of a priority as you would a meeting with your boss. Do activities you know you love, or try something new! The most important part is that you are taking time out of your day to take care of your mind, body, and/or spirit. The activity is up to you!
Do something positive for your mental health & for the mental health of your loved ones by spending time with them. Studies show spending time with family & friends can help improve your self-confidence & self-worth, help you cope with difficult stressors, & can give you a greater sense of purpose. Even better, spending time with those we love decreases stress, which, in turn, means less inflammation in the body.
Whether it’s in person or over the phone, make time regularly in your schedule to talk to & spend time with the people that matter most in your life.
Money is a huge stressor for many people. Debt looms over the heads of college students, new home owners, & anyone who has ever missed a credit card payment, & trying to pay off that debt while paying other bills, buying food, & trying to enjoy life can be a major stressor.
Take time this year to become more fiscally fit. Find a budget that works for you & stick to it. If you need help, there are lots of books & online programs available. Find one that works best for you. Simply having the knowledge of how much money you have & where it is allocated can be an enormous relief. Once you know what you can afford to spend, it becomes less stressful to be spending. And creating a savings account that you regularly add to can be a great self-confidence boost & a source of comfort for the future.
You don’t have to go far to reap the benefits of traveling. While much of the world is still shut down to travel, going on a road trip to a nearby state or even just a day trip around your own city is a great place to start. Make an itinerary, or just see where the wind takes you! Explore, try new foods, meet someone new – make it a trip you will never forget, even if it’s just a short walk from your own neighborhood.
There are so many things to try in this life! Kayaking, painting, baton twirling – the list is endless! Find something new that you have always wanted to try & give it a shot! Whether it ends in you mastering the skill, or in a heap on the floor laughing at yourself, it’s a great experience to step outside your comfort zone & try something new.
11. Live more sustainably
Grove provides sustainable cleaning, beauty & health products that are healthy for you & the environment – click here to get your first box FREE
As I always say, we only have two homes – our bodies & the earth. We have to take care of both of them.
Whether it’s a huge change like biking to work each day, or a smaller change like remembering to turn off the light whenever you leave the room, you are making a difference in the sustainability of our planet. And a lot of the changes you can make are healthier for you as well! Biking to work means increased physical fitness, better cardiovascular health, & more time spent in sunlight. Turning off the lights means a decreased energy bill, which is a fiscally fit lifestyle change. Natural cleaners are great for the environment & for reducing the toxins we breathe, & eating more vegetables & fruits means fewer animal products eaten, which is healthier for you & for reducing carbon emissions.
It can be overwhelming to try to live a completely sustainable lifestyle, so instead, pick at least one sustainable living habit & make it a regular practice in your daily life.
Brighten someone else’s day (& your own day as well) by doing random acts of kindness! It can be huge gestures like paying for someone’s meal at a restaurant, or smaller things like holding the door open for someone. The idea behind it is that it goes without notice – don’t pull attention to yourself or take credit for what you have done. And, if someone does insist on thanking you, tell them to pay it forward! Keep the kindness train moving!
We all need a little encouragement. Give out compliments as if you have too many to hold. Let people know what you like about them! You get bonus points if you can move past appearance. Compliment someone’s work ethic, their positive attitude, or how they parent their kids. It can be a huge boost to someone’s self-confidence, & their smile will be infectious – you will end up smiling, too!
If you can, read lots of books. Whether it’s to learn something new or to escape into another world, books are a great way to engage in self-care. Additionally, reading has been shown to strengthen our brains, increase empathy, reduce stress, & improve our memory retention. Find a book in a subject that interests you or a story that makes you want to keep turning the pages & get reading!
The environment we live in has a direct impact on our physical & mental wellbeing. Just keeping our desk clean can greatly reduce stress & improve our productivity. Even more than this, keeping a clean home means fewer germs & reduced stress in the space that is supposed to give us rest.
If you want to go above & beyond, get a plant! Despite the climate-controlled buildings we have been living in for so long, humans used to live in nature, & our minds & bodies still reap benefits from having nature in our living quarters.
I am absolutely fascinated by biophilic design, which connects people with nature within our buildings & communities. People have done some really amazing architectural feats to achieve this balance between architecture & nature, but simply bringing some plants into your home can have some incredible health benefits, including reduced stress & air purification.
Gratitude transforms our mindset from one of scarcity to abundance. It turns what we have into enough.
Ending each day by writing down a few things you are grateful for can have enormous benefits for your mental health, including reduced stress, better emotional regulation, & increased resilience. The more specific you are in the things you write, the more effective this practice will be.
Just like we should be handing out compliments regularly to the people we are with, we should also be sharing them with ourselves. How long would you stay in a relationship with someone who spoke to you the way that you do? Would it be a healthy, long marriage, or would you not even make it past the first date?
Use kind words. When things go wrong, have grace for yourself. Encourage yourself & take time each day to build yourself up, not tear yourself down. It seems simple, but speaking more positively to ourselves can radically transform our lives. Our mindset is in control of how we perceive the world & ourselves, & when we have a more positive outlook of our life situation & an appreciation for who we are, we can gain increased self-confidence, increased self-worth, & perhaps even a better understanding of what purpose we may play in this world.
Social media can be a source of information & connection, but it can also be draining & stressful. Take some time to go through the accounts that you are following & unfriend the ones that are no longer adding value to your life or, even worse, are contributing to any toxic thoughts or habits you may be engaging in. Fill your feed with positivity & useful information that helps you engage in healthier habits. And when you do interact, consider setting a time limit. Time slips away when we are scrolling through our feeds, & that can be a huge detriment to our productivity & quality of life.
I don’t necessarily mean face your darkest fears, but do something this year that makes you step outside of your comfort zone. Whether that’s standing up for yourself at work or telling a friend how much they mean to you, doing something that makes us cringe can increase our self-confidence & self-worth. Go on a trip, try a new food, sign up for a talent show – even if it doesn’t go as planned, you can still look back with pride knowing that you faced your fear.
Regular routines can help us de-stress & feel motivated for our days. Have a regular morning routine that excites you to get out of bed in the morning can help you feel refreshed & energized for your day. You can spend time journaling, reading, washing your face, exercising, making a fancy breakfast – there are so many possibilities. And at night, engage in activities that help you relax & rewind from the day. Journal about what you’re grateful for, wash the day off your face, & spend time reading or engaging in a quiet activity away from screens. It will improve your sleep, reduce stress, & help you feel more refreshed the next morning.
Too often, we spend the moments other people are talking to think about what we want to say next instead of really listening to what they are saying. Make listening a priority this year.
When I was little, I was always told the phrase, “You have two ears & one mouth, & they should be used in that proportion.” I find this holds up in almost every situation in my life. Even when I feel I have something meaningful to say, or when I am debating about an important topic, I find whatever point I wanted to make or thought I wanted to share can always wait. And when I take the time to listen to the person I am talking with, I often find we are more aligned in our thoughts than we realize. Coming to a conclusion, having empathy for one another, & building a healthy relationship all become more more probable when I take the time to listen to what someone is saying.
22. Check-in with yourself regularly
Me meditating on my back porch
The best habit I can ever recommend to anyone is to have regular check-ins with yourself. Make time each morning to think about how you are feeling, & based on that information, schedule in time that day for what you need. If you are still feeling tired, maybe a little 20-minute nap would be good this afternoon, or maybe a nice hot cup of coffee is a good way to start the day. If you are feeling sore, take some time to stretch. Or, if you’re feeling lonely, make it a point to call someone you love today.
Check-in with yourself at the end of a long week & see how you are feeling. Are you energized by the work & want to be productive this weekend, or do you need some extra time to relax & recharge before Monday comes again?
Scheduling regular check-ins about work, school, exercise programs, relationships, & just general well-being can be immensely helpful in discovering what you actually need in your life to be healthier, mentally, physically & spiritually. Too often we rush through life without actually thinking about how we feel. Sit down with yourself the way you would with a good friend & make time for your inner voice to be heard.
What are your resolutions for 2022? What healthy habits are you adding to your lifestyle? Leave me a comment below!
For the past year, I have given special affirmations for spring, summer & fall. Now, after three seasons focusing on growth & peace of mind, it’s time to turn inward & focus on joy & self-love.
Winter is the perfect time to check-in with yourself & find out how you are doing emotionally. As much of nature is hibernating, we, too, should be taking time to rest. With the cold weather, it’s important for us to give ourselves comfort during this time. And most importantly, we must remember that winter does not last forever – we are strong & resilient, & spring will come again.
These five affirmations are meant to help you recenter yourself & engage in more self-love. The design is perfect to share to your Instagram story, or to save for yourself as your phone background. Make sure they are placed somewhere you can see every day to remind yourself of your worth & to help you stay motivated this season.
