Tiny Habits, Big Rewards

Tiny Habits, Big Rewards

Which is better: to practice the piano for three hours every Saturday or to practice for thirty minutes everyday? Or what about to exercise one day a week for two hours or to exercise for twenty minutes everyday? In either case, you will improve just because you are giving that activity some attention, however, most would agree that it is the little bits of time, over a longer period of time that creates lasting results.

We all try to make changes in our life. We get motivated. We set a goal; plan a strategy. And hopefully this determination lasts all of one or two weeks.

But what if you took a tiny step, one day at a time?

I recently came across a Ted Talk with behavioral scientist, BJ Fogg. He explains how his research has shown that the most effective way to make a long term change in your behavior is through what he has coined, Tiny Habits. He says, “Your habits make you what you are today.”

I encourage you to watch his talk and start taking the small steps to help you develop the habits you want in your life!

For additional information, check out his website at TinyHabits.com.

Featured photo by Hean Prinsloo on Unsplash.

Being Grateful

Being Grateful

The holiday may only come once a year, but there is actual scientific evidence that shows that a person who is grateful, can be happier and healthier! Thanksgiving Day is a reminder of how we should be living every day.

Here is a link to a short and informative article about the benefits of being grateful.

7 Scientifically Proven Benefits of Gratitude by Amy Morin

Start a journal for bedtime to write down why you are grateful each day. This takes only a few minutes but the results and benefits are huge. Plus, we all have those blank journals just waiting to be used!

Amy is also the author of 13 Things Mentally Strong People Don’t Do. This book has helped me on my journey of personal growth!

Featured photo by Priscilla Du Preez on Unsplash.

Organizing Tip #8: Meal Planning

Organizing Tip #8: Meal Planning

There is really no secret to meal planning, the planning IS the secret. It is the secret to eating healthier, to saving time and money at the grocery store, and to less stress around dinner time. So while I can’t give you a secret on how to plan a meal, I can encourage you to do it!

I personally just plan dinner meals because I eat basic breakfasts and lunches. As long as I have fruit and veggies on hand, those meals are easy. So here are the basic steps to how I plan my weekly meals.

1) On a piece of paper, write the days of the weeks.
2) Check my calendar for the days that I don’t need to cook or days that I need a really quick meal.
3) Now just write down what you want to eat that week.

See . . . no secret! And now that you have a plan, it is easy to create a grocery list!

Food prepping will be addressed in another post, but for this week, try planning your meals this week!

Featured photo by Rawpixel on Unsplash.

Being Grounded

Being Grounded

The concept of “being grounded” was not clear to me until I began looking into mindfulness. We will leave mindfulness for another post because for now, I want to share with you about the importance of being grounded. I am not an expert on either topic but I do know that both concepts have a common belief of living in the present. Rather than thinking of the past, or worrying about the future, the idea of living in the present is living a grounded and mindful life. There is more to be learned about both ideas but you can see how they are related. Look deeper if you are interested, but let’s look at being grounded.

Our emotions play a big part in our actions and sometimes our emotions can be out of control! When we find ourselves emotionally unstable, for example after a big misunderstanding with a spouse, a boyfriend/girlfriend, kids, or a friend, we can be too upset to think clearly. This is when we want to take a moment to “ground” ourselves.

Instead of letting our emotions get the best of us, which could lead to unkind words or a really bad decision, stop for a moment and take a deep breath. Then try this exercise. Trace your hand on a piece of paper. On each of the five fingers, write one of the five senses – see, smell, taste, hear, touch. Next, write a word that represents something that feels calming to you. For example, smell could be a certain flower or scent, taste could be a favorite food. These five things will be unique to you and give you a calming feeling when you think about them.

The next time you feel like your emotions are getting the best of you, go through these five sense words in your head and really envision the way you experience that sense. Imagine the smell or the taste. This process only takes a minute but when you are done, you will feel calmer and “grounded” in the present.

Featured photo by Terricks Noah on Unsplash.