Jillies Blog

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10 Daily Mantras

Discover 10 powerful daily mantras that can uplift your spirit, boost your self-confidence, and cultivate inner peace. Incorporate these mantras into your daily routine for a happier and more fulfilling life.

Incorporating positive self-affirmation into our daily lives can have a profound impact on our overall well-being. By practicing daily mantras, you can shift your mindset, boost self-confidence, and cultivate inner peace. In this blog post, we will explore 10 daily mantras that will inspire and empower you to lead a happier and more fulfilling life.

I Am Worthy of Love and Happiness

Learn how to acknowledge your inherent worthiness and embrace self-love. Discover the transformative effects of affirming this mantra daily, as it fosters a positive mindset and attracts love and happiness into your life.

I Embrace Change and Growth

Embracing change is essential for personal growth. Explore the power of this mantra in navigating life’s transitions, overcoming challenges, and unlocking your full potential.

I Am Grateful for Each Moment

Cultivate gratitude as a daily practice with this mantra. Discover the immense benefits of appreciating life’s blessings, finding joy in the present moment, and attracting more positivity into your life.

I Release What No Longer Serves Me

Letting go of negativity and limiting beliefs is crucial for personal liberation. Explore the transformative power of this mantra in clearing away emotional baggage and creating space for growth and abundance.

I Trust in the Journey

Embrace uncertainty and trust in the process of life with this powerful mantra. Discover how surrendering to the flow of life can alleviate stress, enhance resilience, and open doors to unexpected opportunities.

I Trust in the Journey

Unleash the power of love and compassion through this mantra. Explore how cultivating kindness towards oneself and others can create a ripple effect of positivity, nurturing harmonious relationships and inner peace.

I Am Strong and Capable

Empower yourself with this mantra that affirms your strength and capabilities. Discover how embracing a positive self-image can boost confidence, overcome self-doubt, and unlock your full potential.

I Attract Abundance and Prosperity

Tap into the infinite abundance of the universe with this mantra. Explore how shifting your mindset towards abundance can manifest prosperity in all areas of your life.

I Embrace Self-Care and Nurture My Well-being

Prioritise self-care and well-being through this mantra. Discover the transformative effects of nourishing your mind, body, and soul, as you create a foundation for a balanced and fulfilling life.

I Am the Architect of My Dreams

Unleash your creative power and take charge of your destiny with this empowering mantra. Explore how cultivating a mindset of possibility and taking inspired action can turn your dreams into reality.

By incorporating these 10 daily mantras into your routine, you can foster a positive mindset, boost self-confidence, and cultivate inner peace. Embrace the transformative power of positive self-affirmation and witness the profound impact it has on your overall well-being. Start each day with these empowering mantras and watch your life transform into a journey of joy, fulfillments, and abundance.

Sleep Syncing: A Guide for Shift Workers

Shift work presents a unique set of challenges when it comes to achieving quality sleep and maintaining a healthy sleep routine. The irregular and often changing work schedules can disrupt the body’s natural sleep-wake cycle (circadian rhythm), making it difficult to find a sense of balance and restfulness.

However, with the right strategies and mindset, it is possible for shift workers to synchronise their sleep patterns and prioritise their well-being.

In this post, we will explore practical tips and techniques to help you as a shift worker find harmony between your work demands and your sleep needs. Whether you are a nurse, a factory worker, a firefighter, or any other profession that requires non-traditional hours, there are steps you can take to optimise your sleep and benefit your overall health.

The following are strategies to assist you to sync your sleep patterns. Feel free to explore the list and choose one or several that will be suitable for you.

Utilise White Noise or Relaxing Sounds

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Listening to white noise or soothing sounds, such as rainfall or gentle waves, can help mask external noises and create a peaceful sleep environment. There are various apps, websites, or dedicated devices available that offer a wide range of calming sounds to choose from.

Try Meditation or Deep Breathing Exercises

Incorporating meditation or deep breathing exercises into your bedtime routine can help relax your mind and body, promoting better sleep. Mindfulness meditation, in particular, can reduce stress and anxiety, allowing you to unwind before sleep. There are many guided meditation apps and resources available that offer specific sleep-focused meditations.

Use Sleep Apps or Wearable Devices

Consider using sleep tracking apps or wearable devices that monitor your sleep patterns and provide insights into your sleep quality. These tools can help you understand your sleep habits better and identify areas for improvement. Some apps also offer features like guided sleep meditations or relaxation exercises.

Practice Relaxation Techniques

Explore various relaxation techniques, such as progressive muscle relaxation or guided imagery, to release tension and induce a state of relaxation before sleep. These techniques can help calm both your mind and body, setting the stage for a restful night’s sleep.

Manage Stress and Prioritise Self-Care

Shift work can be demanding and stressful, so it’s crucial to prioritise self-care, https://jilliesblog.com/self-care. Engage in activities that help you unwind and reduce stress, such as engaging in hobbies, spending time in nature, practicing yoga, or journaling. Taking care of your overall well-being can positively impact your sleep quality.

Establish a Consistent Sleep Schedule

Despite your changing work shifts, aim to maintain a regular sleep schedule as much as possible. Determine a set bedtime and wake-up time that aligns with your typical work shifts and try to stick to it even on days off. Consistency helps regulate your body’s internal clock and promotes better sleep.

Create a Sleep-Friendly Environment

Design your sleep environment to be conducive to restful sleep. Use blackout curtains or an eye mask to block out daylight when you need to sleep during the day. Consider using earplugs or a white noise machine to minimize noise disturbances. Keep your bedroom cool, comfortable, and free from distractions.

Prioritize Wind-Down Time

Establish a pre-sleep routine that allows your body and mind to relax before bedtime. Engage in calming activities such as reading a book, taking a warm bath, practicing relaxation exercises, or listening to soothing music. Avoid stimulating activities or exposure to bright screens close to bedtime, as they can interfere with your sleep quality.

You may find it difficult to “wind down” after you have finished your shift especially if you are a frontline worker or your job is really busy and stressful. Consider talking to a colleague, supervisor or friend to debrief before you go home.

Optimize Light Exposure

Light exposure plays a crucial role in regulating your sleep-wake cycle. During night shifts, limit exposure to bright light on your way home to signal to your body that it’s time to wind down. When it’s time to wake up, expose yourself to natural light or use bright light therapy to help reset your internal clock and promote alertness.

Manage Shift Transitions

When transitioning between different shifts, plan your sleep accordingly. Gradually adjust your sleep schedule by going to bed and waking up slightly earlier or later depending on the shift change. This gradual shift can help your body adapt more smoothly to the new schedule.

Practice Healthy Sleep Habits

In addition to sleep synchronisation, ensure you maintain good sleep hygiene. Avoid consuming caffeine or heavy meals close to bedtime, as they can interfere with sleep. Engage in regular physical activity, but schedule it appropriately to avoid stimulating your body too close to bedtime.

Communicate with Your Employer

If possible, discuss your sleep needs with your employer. Open communication can help them understand the importance of sleep for shift workers and explore potential scheduling accommodations or adjustments that can better support your well-being.

Remember, each individual is unique, and it may take some trial and error to find the sleep synchronisation strategies that work best for you. If you are having difficulties organising yourself into a routine consider talking to a professional to discuss the best ways for you to identify what is the best strategies for your particular needs.

Be patient with yourself and prioritise self-care to optimise your sleep and overall health as a shift worker.

Sleep Syncing -Aligning Your Sleep for Optimal Wellbeing

Sleep is a vital aspect of our overall well-being, impacting our physical health, mental clarity, and emotional balance. In today’s fast-paced world, achieving quality sleep can be a challenge for many people.

An emerging trend called “sleep syncing” offers a natural solution to optimise our sleep patterns and promote restful nights. In this post, we are going to explore the concept of sleep syncing and how it can help improve the quality of your sleep.

What is Sleep Syncing

Sleep syncing, also known as sleep synchronisation or sleep optimisation, refers to the practice of aligning your sleep routine with natural sleep patterns and optimising sleep hygiene to achieve better sleep quality. This allows us to create a sleep routine and environment that supports healthy sleep patterns and promotes optimal rest.

Having consistent and healthy bedtime habits, such as going to sleep at a specific time (e.g., 10 PM) and waking up at a consistent time (e.g., 6 AM), is a fundamental aspect of sleep syncing. Establishing a regular sleep schedule helps synchronise your sleep-wake cycle with your body’s natural rhythms, promoting optimal sleep quality and overall well-being.

By going to bed and waking up at the same time each day, you train your body to expect sleep and wakefulness at specific times, reinforcing a healthy sleep routine. This consistency helps regulate your circadian rhythm, which is the internal process that regulates your sleep-wake cycle, hormone production, and other physiological functions.

What are the Benefits of Sleep Syncing

Improved Sleep Quality

Following a consistent sleep schedule and syncing your sleep with your body’s natural rhythms, you can experience improved sleep quality, leading to deeper and more restorative sleep.

Enhanced Daytime Alertness and Performance

Sleep syncing helps regulate your internal clock, optimising your sleep-wake cycle. This synchronisation can result in increased daytime alertness, improved cognitive function, better concentration, and enhanced productivity throughout the day.

Balanced Circadian Rhythm

Sleep syncing promotes a balanced circadian rhythm, which regulates important physiological processes, including sleep, hormone production, metabolism, and immune function. A balanced circadian rhythm supports overall health and well-being.

Mental and Emotional Well-being

Adequate and restful sleep achieved through sleep syncing can positively impact mental and emotional well-being. Sleep Syncing contributes to improved mood regulation, reduced stress levels, and better emotional resilience. It may also help alleviate symptoms of anxiety and depression.

Optimal Physical Health

Sleep syncing has positive effects on physical health. It supports healthy immune function, reduces the risk of chronic conditions such as obesity, diabetes, cardiovascular diseases and helps regulate appetite and metabolism.

Better Sleep Onset and Awakening

Following a regular sleep schedule through sleep syncing will make it easier to fall asleep at the desired time and wake up at the desired time in the morning. Your body becomes accustomed to a consistent sleep routine, making the sleep onset and awakening more effortless. Try tracking your sleep with a sleep tracker to analyse your sleep patterns.

Consistency and Routine

Sleep syncing establishes a sense of consistency and routine in your daily life. Having a regular sleep schedule provides structure and stability, contributing to overall feelings of well-being and balance.

Long-term Health Benefits

Consistently syncing your sleep over time can have long-term health benefits. It supports healthy aging, helps maintain cognitive function and memory, reduces the risk of age-related cognitive decline, and supports healthy hormone regulation.

Sleep syncing is a practice that involves aligning your sleep schedule with your body’s internal clock. By establishing a consistent sleep routine, you can optimize the timing and quality of your sleep, leading to improved overall well-being. Incorporate the tips mentioned in this article to embark on your journey of sleep syncing and unlock the benefits of a restful and rejuvenating sleep experience.

Remember, everyone’s sleep needs and preferences may vary, so it may take some time and adjustments to find the sleep syncing routine that works best for you.

Pay attention to your body’s signals and consult with a healthcare professional if you have persistent sleep difficulties or underlying health concerns.

Prioritise sleep as a pillar of your well-being, and embrace the power of sleep syncing for a healthier, more energised you.

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Natural Treatments for Insomnia

Insomnia can be a very difficult and frustrating problem, and it can have a significant impact on your health. Many people think that prescription medications or over-the-counter sleep aids are the only methods available to manage insomnia, but there are several natural treatments that can help.

What Causes Insomnia

Primary Insomnia is referred to when there is no underlying cause.

Sometimes there is an underlying cause such as a general health condition, anxiety, depression or sleep disorder. This is diagnosed as secondary insomnia.

Insomnia may be made worse by:

  • poor sleep habits (sleep hygiene)
  • substances including caffeine, nicotine, alcohol and other drugs
  • stress caused by work, financial problems, relationship issues or grief
  • medical issues, in particular conditions causing pain, hormone changes (e.g. hot flushes and night sweats during menopause , and breathing, urinary or digestive problems
  • mental health problems — insomnia can be a symptom of anxiety, depression, rumination or other disorders
  • sleep disorders, including obstructive sleep apnoea, circadian rhythm disorders caused by irregular sleep patterns, restless leg syndrome and periodic limb movement
  • life stage — elderly people are more likely to have insomnia
  • shift work— people who work different shifts often do not sleep as well as those who work set hours during the day
Why Is Insomnia a Problem?

Insomnia is a health risk and if left unmanaged can cause:

  • increased risk of hypertension (high blood pressure)
  • diabetes
  • obesity
  • depression
  • stroke
  • heart attack
  • poor decision making
  • irritability
  • mental illness
Management of Insomnia

The cause of insomnia will be diagnosed by your health professional or doctor. The management will depend largely on the cause. For instance obstructive sleep apnoea is a cause of insomnia. Your doctor may refer you to a Sleep Disorder Clinic. There you will be assessed and may be advised to have a Continuous Positive Airway Pressure machine (CPAP) to assist your breathing. This helps you to get a good nights sleep by managing your sleep apnoea.

Are There Natural Options?

There are, thankfully, quite a few natural methods for dealing with insomnia. Many people find relief in herbal remedies, lifestyle adjustments, and exercise. Once you’ve checked with your health care provider about possible medical causes for your insomnia, you might try some of these natural treatments for insomnia.

Herbal Remedies

Herbal teas and supplements are said to be a gentle and effective way of inducing sleep. Herbs with a reputation for inducing sleep include the following:

  • Chamomile – This is a long-held remedy for sleeplessness that is exacerbated by nervousness and anxiety. Drinking a cup of chamomile tea in the evenings before bed may be all you need – but it can have a slight diuretic effect, so drinking a cup an hour or so before bed might work better. You may also find it beneficial to drink it throughout the day, hot or cold, or mixed with other beverages.
  • Valerian Root – It makes an unpleasant tea, but many people have had significant success with taking valerian root capsules. Valerian is a natural sedative.
  • Lemon Balm – In contrast to valerian, lemon balm tastes very good and makes a lemony tea. Like chamomile, drinking a cup in the evenings may help promote sleep. You could mix it with chamomile tea as well.
Lifestyle Changes

Insomnia can sometimes be managed by making adjustments to your lifestyle. Here are some ideas.

Exercise Regularly

This is one of the best ways to get your body into balance and help you relax at night. Plan to exercise a couple of hours before you go to bed.

Cut Out Caffiene

Drinking coffee is very addictive. It is a stimulant as well as a social norm. Next time you are out with friends for a coffee try a herbal tea instead. You still get the social aspect however are reducing your coffee intake.

Smoking

Those who smoke cigarettes tend to have more sleep problems than non-smokers.

Diet

Make changes in your diet to reduce sugar, artificial colours and flavours and preservatives. These substances can cause hyperactivity and mood imbalances.

Self Care

Practicing self care prior to sleep can help eliminate the stressors from your day. Choose what makes you feel relaxed for instance having a warm bath, hot shower or meditating. This will help you to relax your mind as well as you body. Very often we go to bed and we are physically tired from the days work and activities however we find that our brain activity is still high (going a million miles and hour). We are thinking constantly about work, family or financial problems to name a few. If you find this is happening you might need to have a book to read or relaxing music to listen to.

Self Compassion and Insomnia

Treat yourself as kindly as you can. You’re worth it.

When you are going to sleep are you constantly finding you self critize. Are you saying to yourself “why cant I sleep, why cant I solve this problem, if I were a better parent, friend etc” then you will have difficulty getting to sleep.

Learn to be self compassionate which is turning compassion inward. Be kind and understanding rather than harshly self-critical. Give yourself encouragement rather than being cold and judgmental if you have had a difficult day at work, with your family or when challenges and difficulty arise.

Practice meditation and use these skills when you need them. The meditation below is by Kirstin Neff. Kirstin is a renouned speaker and founder of Self Compassion. Check out Kirstins website for more meditation exercises. https://self-compassion.org/

Research is finding that having a good restful sleep is a major contributor to good health and balanced lifestyle. Talk to a Health Professional or your Family Doctor if you or a family member are having difficulty sleeping and you have tried to manage his by yourself implementing strategies such as above.

Sleep Hygiene

Sleep hygiene is the term used to describe good sleep habits to ensure you get a good nights sleep.  Common sleeping problems (like insomnia) are often caused by bad sleeping habits that have been reinforced over decades.

Medications are available which are used to treat insomnia, but these tend to be only effective in the short term. Ongoing use of sleeping pills can cause dependency and don’t induce natural sleep. Therefore developing good sleeping habits, independent of medication would seem to be the best long term solution.

If you have prolonged sleeping difficulties talk to your health professional, they will be able to advise you if you need further sleep assessment to exclude other medical issues such as sleep apnoea.  You will then be referred to the most appropriate specialist for management.

Considerable research has gone into developing a set of guidelines and tips which are designed to enhance good sleeping.  Evidence also suggests that these strategies can provide long-term solutions to some sleep difficulties.

Sleep Hygiene Tips

Regulate your Sleep Patterns

Going to bed and getting up at more or less the same time every day will provide your body with some regularity with your sleep patterns. You will find that this strict routine will help set your body clock.

Sleep when Sleepy

Try to sleep when you actually feel tired or sleepy, rather than spending too much time awake in bed, you will start to worry about why you can’t sleep and end up lying awake.

Get out of Bed if you can’t Sleep

If you haven’t been able to get to sleep after about 20 minutes or more get up and do something calming or boring until you feel sleepy. Then return to bed and try again.

Sit quietly on the couch with the lights off, bright light will tell your brain that it is time to wake up. Read a non stimulating book. Avoid doing anything that is too stimulating or interesting like screen time with a device, as this will wake you up even more.

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Avoid Caffeine and Nicotine

It is best to avoid consuming any caffeine in coffee, tea ,cold drinks, chocolate and some medications because of the stimulating effect of caffeine. Some people don’t have a coffee after 4pm for instance because it the caffeine will interfere with their sleep patterns.

Resist having cigarettes for at least four to six hours before going to bed as the nicotine is also a stimulant and will affect your ability to fall asleep.

Avoid Alcohol

Avoid alcohol for at least four to six hours before going to bed. Many people believe that alcohol is relaxing and helps get to sleep but it actually interrupts the quality of sleep.

Bed is for Sleeping

Do not to use your bed for anything other than sleeping and sex. Your body will associate bed with sleep, if you use your bed to watch television, work on your laptop, pay bills and other things they distract from the real purpose of your bed being for sleep.

Clothing

Choose loose sleepwear, in materials that are cool and soft. It is purely a matter of choice but avoid tight fitting sleepwear that will make you hot and therefore wake up because you are uncomfortable.

Napping

It is best to avoid taking naps during the day to make sure that you are tired at bedtime. If you can’t make it through the day without a nap make sure it is for less than an hour and before 3:00 PM.

Sleep Rituals

You can develop your own rituals of things to remind your body that it is time to sleep some people find it useful to do relaxing stretches or breathing exercises for 15 minutes before bed each night, or sit calmly with a cup of caffeine free tea.

Relaxing Bath or Shower

Have a hot bath or shower as part of your routine. Relaxing in a warm bath, or standing under a warm shower will be refreshing and prepare you for having a good nights sleep.

Checking the Time

Many people who struggle with sleep tend to check the time frequently, this ends up adding more stress if the person can’t sleep. Worrying about whether its late or early, I havn’t been to sleep yet, counting the hours before daylight adds stress. If you have had 5 hours sleep this is what yo will focus on all day, and be tired all day.

You end up feeling very tired and overwhelmed in the morning.

Use a Sleep Diary

Using a sleep diary can be a useful way of making sure you have the right facts about your sleep rather than making assumptions. It is a good idea to only use it for two weeks to get an idea of what is going on because having a sleep diary is about checking and monitoring the amount of time you have been asleep. If you have a smart watch you can monitor it on the watch.

You may fine this blog post on Tracking Sleep helpful.

Once you have an idea about your sleep pattern give yourself a couple of months to implement changes to your sleep habits then monitor yourself again to check out your improvements.

Exercise

Regular exercise is a good idea to help with a good nights sleep. Doing strenuous exercise in the four hours before bedtime morning can be detrimental because of the endorphins released when you exercise. Going for a walk is a great way to start the day feeling refreshed.

Diet and Sleep

A healthy balanced diet will help you to sleep well but timing of your meals is important. Some people find that a very empty stomach my bedtime is distracting so it can be useful to have a light snack. At the same time a heavy meal soon before bed can also interrupt sleep. A warm glass of milk is recommended as it contains tryptophan. This acts as a natural sleep inducer.

Your Bedroom

Your bedroom needs to be quiet and comfortable place for sleeping. Check out your bed, you may need to make some changes if it is not comfortable.

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Are your pillows comfortable or do you wake up with a stiff neck and headache. Wearing an eye mask or earplugs can help if your home is in a noisy area.

Do you Sleep Alone

Sleeping with a partner can be distracting, particularly if they snore or are restless during the night. If this is happening talk to them about their sleep habits. It may be necessary for them to seek professional help for snoring or other chronic sleep issues.

Check these sleep hygiene tips and if you can identify any issues you are having or if you are needing assistance, contact your doctor or other health professional to help you to improve your sleep habits.

Tips to Make Your Morning Routine a Habit

There are so many articles about morning routines circulating through social media, many of them telling you to “drink lemon water every morning!” or “work out every morning!” These may be great ideas for some, but before you start buying lemons and gym equipment, you should actually decide what is best for you. It is very individual, decide what you want then make your plan, look at your options.

Benefits of Having a Morning Routine

  • Feeling more in control of your schedule
  • being able to prioritise your time
  • engaging purposefully with each task, rather than reacting to the demands of the day
  • anticipating what your day is going to be like and being better equipped to cope with changes
  • reinforcing that you are capable and in control of your time
  • you will feel more productive which will give you a sense of completion, self-effacy and pride in your accomplishments
  • allow you to establish healthy habits in the long term

Make a list of the things you’d like to try and slowly start incorporating them into your morning routine so that they will become a habit!

Remember too if you start off with goals that are achievable then you are more likely to commit to a change for 30 days.  This is the documented time it takes to change a habit.

Tips to Establish Your Best Morning Routine

Wake Up Earlier

Time is an invaluable asset. Highly successful people wake up between 4am and 5.30am, this allows time for them to do things that matter to them before starting on as busy day. This doesn’t have to be your time. Plan what you need to do then work back to give yourself that time to be you.

Remember when planning your goals start small and it will increase your chances of succeeding. For example set your alarm for 10-15 minutes earlier until you get used to. waking early.

Don’t set the Snooze Alarm

Setting the snooze button on your alarm clock allows time for procrastination. If you have organised what goals you want to achieve and what healthy habits you want to start in the mornings set your alarm and get out of bed immediately. Hitting snooze may feel like a win but it gives you time to procrastinate and you are more likely to stay in bed.

If you find yourself hitting snooze a lot you may have set your goals a bit unrealistically and you need to readjust your schedule. Adults require about 7-8 hours sleep a night.

If you’re hitting snooze because you’re feeling overwhelmed by everything you have to do in the morning or trying to avoid the day ahead, readjust your schedule and do one or two activities that bring you peace and enjoyment. For instance, you could wake up and do a little meditation, take a walk around your neighbourhood, or cook yourself a healthy breakfast you enjoy.  Its about listening to your body and making the most beneficial decisions for yourself.

Rehydrate

Drinking water should be the number one thing on your list. After 7+ hours without any fluids, your body is craving water. Drink a big glass of water each morning and see how much better you feel. Water is preferable to coffee first thing in the morning.

Exercise

Not necessarily an intense exercise regimen – you can simply do yoga or 20 minutes on the treadmill, a walk around the block, or some calisthenics, do something to get your blood moving. Some people use this time to run or go to the gym, again its a personal choice.

Exercise will not just make you think clearer, be healthier and scientifically happier, it allows you to combat stress as well.

Motivate Yourself

Motivation doesn’t last forever, so you need to work on your motivation regularly.  You may have motivational podcasts you listen to or have access to motivational and empowering quotes.  Motivate yourself by acknowledging your wins yesterday and holding yourself accountable.  

Schedule a little quiet time

Schedule a little quiet time. It’s great to have a few minutes to meditate, go over your goals, or just relax. This time also eliminates that rushed feeling most people have every morning. You might want to use this time to read or work on a crossword puzzle.

Connect with your partner

Use your morning hours to reconnect with your partner. Talk about your plans, your finances and even your beloved hobbies as a way to always be present in their lives.

You could even set up one day of the week as your “breakfast date”. Go to the nearest cafe for breakfast or go for a walk or run with your partner. It may do wonders for your relationship.

Bond with your children

If you have children, this is for you. Don’t be that parent who says, “Oh, my son/daughter grew so fast! I barely had time to enjoy with her/him.”

This is a reason you may have to set your alarm earlier to enable you to get done what you need to without stress and overwhelm, then you will have quality time to be with them.

In the morning, when there is less clutter in your mind and less stress in your system, make it a point to help them get dressed, cook a hearty breakfast (or bake a batch of cookies) and even talk to them about their dreams.

If you have to work early make a point of spending the time with them in the evening.  After all, you’re working so that your family will have a better time. Don’t let work get in the way of family – make time for your priorities.

Whatever you decide is best for you to do for your morning routine commit to doing it for at least 21 days. The longer you commit the more chance you have of your morning routine becoming a habit.               

Fidgets/Stress Balls

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Get 12 pieces stress balls in different colours white, black, red, orange, purple, green, blue, and yellow with different colored beads inside. These are fun ways to teach kids colors.

During my research this month I came across fidgets. My experience with fidgeting or similar was my mum telling me not to fidget and to sit still.
I read that fidgeting includes and is not limited to:

  • bighting fingernails
  • tapping fingers
  • rapid movement of the legs
  • feet bouncing up and down
  • clicking pens
  • squirming in seats
  • twirling hands

Do any of those behaviours sound familiar?

Many people with Autism, ADHD, Anxiety for example often resort to fidgeting as a means of relaxing and focusing.

I didn’t realise there is an industry out there to help people to safely and discretely channel their energy to reduce their anxiety and manage stress and very useful for a distraction.

I have used the stress balls with chimes, they seemed to be the first of their kind, and some of these squishy balls in the past. 

I also remember suggesting my clients in mental health use them for anxiety and feeling restless or agitated to help them to help them relax focus and to cope.

There are numerous designs and fidgets on the market now and available for adults and children.

I bought my grandchildren the flat one for their birthday, as a toy, not realising it had a therapeutic benefit.  It certainly helps them it helps them to be still and quiet.  They also enjoy playing with them.

There are several designs of fidgets to choose from.  They are small enough to fit into your handbag or briefcase.  The popular fidgets for children are rings, the flat design and bracelet.

What to Change to Move Forward in 2023

How many times have you planned New Years Resolutions?

Have they worked for you?

Maybe you need to take one step back and consider the following points.

One or more of these points could be the barrier to your success.

Everyone is scared of change, the path to change can be a challenge. Set achievable goals and break your goals down into small achievable steps. Even if you improve 1% a day you have succeeded.

LETTING THE OPINIONS OF OTHERS CONTROL YOUR LIFE

  • It’s not what others think, it’s what you think about yourself that counts.
  • You have to do exactly what’s best for you and your life, not what’s best for everyone else.

THE SHAME OF PAST FAILURES

  • Your past does not equal your future.
  • All that matters is what you do right now.

BEING INDECISIVE ABOUT WHAT YOU WANT

  • You will never leave where you are until you decide where you would rather be.
  • Make a decision to decide what you want, and then pursue it passionately.

PROCRASTINATING ON GOALS THAT MATTER TO YOU

  • Set your goal and go after it.  Don’t overthink or analyse your goals.  Start small and you will achieve more

YOUR NEED TO BE RIGHT

  • Aim for success but never give up your right to be wrong…
  • If you do, you will also lose your ability to learn new things & move forward with your life.

RUNNING FROM PROBLEMS THAT SHOULD BE FIXED

  • Stop running!
  • Face these issues, fix the problems, communicate, appreciate, forgive and LOVE the people in your life who deserve it.

MAKING EXCUSES FOR PAST FAILURES

  • Most long-term failures are the result of people making excuses for their past failures
  • Turn these excuses into reasons and this will allow you to move forward

OVERLOOKING THE POSITIVE POINTS IN YOUR LIFE

  • What you see often depends entirely on what you are looking for.
  • You will have a hard time ever being happy if you are not thankful for the good things in your life right now.

NOT APPRECIATING THE PRESENT MOMENT

  • Too often we try to accomplish our goals without stopping to notice the little things that make us happy in the present moment

CHOOSING TO DO NOTHING

  • Don’t choose to ignore setting New Years Resolutions because you have failed previously or are scared of failing.
  • Set your goals and follow these tips, some will give you support and encouragement

Good luck pursuing your goals for 2023 and all the best. Send me an email on your progress or leave a comment.

Boost Your Brainpower

Do you have days when you are feeling a little foggy in the head?  Science is always finding new ways to help.

With a few simple strategies you can improve your brain health and help you stay sharper for longer.

The brain is a complex organ that basically controls the functions of your body. Your brain needs special nutrients to function to its maximum: glucose, vitamins, minerals and other essential chemicals. For example, the fuel (energy) for your brain is glucose. You can get glucose by eating carbohydrates or other foods that can be converted to glucose.

Science is advancing all the time and learning more about the brain, how it functions and ways we can improve its functioning.  This enables up to perform at our maximum level.  You help this by being aware of a few strategies that will assist with improving your brain power.

A Well Balanced Diet

Raichle and Gusnard’s research has found your brain burns around 1250K joules (300 calories) each day simply by performing its regular mental tasks so it’s important to keep it fuelled up with the right kind of foods. The brain also uses approximately 20% of the oxygen we need to survive.

A well-balanced diet improves overall health as well as brain health. Eating the right food reduces the risk of developing health conditions that can lead to dementia.

Foods that promote brain health include:

  • olive oil
  • fruits and vegetables high in vitamin E, such as blueberries, broccoli, and spinach
  • foods rich in antioxidants, such as walnuts and pecans
  • omega-3 fatty acids that can be found in fish, such as salmon, mackerel, and albacore tuna

Chocolate (Cocoa) and Coconut

A study by The Age Well Project /has found that eating chocolate (made with cocoa) and coconut may protect brain function and counteract cognitive decline. The process is that it assists with widening the blood vessels in the brain thus improving blood flow.  It also may improve general cognition, attention, processing, speed and memory.

The chocolate must be made with cocoa which is also a good source of flavonoids (dietary antioxidants).

In the process of their research The Age Well project focused on the brains of young teens who are sitting for exams.  They have published a recipe for Brain Balls for these exam sitting teens.  It looks like a good recipe to have for after the gym or even as an afternoon pick me up, when we need the brain power even for us older adults.

The recipe from https://agewellproject.com/new-research-on-dementia-and-coconut-chocolate-brain-balls-for-exam-sitting-teens is below:

COCONUT CHOCOLATE BRAIN BALLS

In the process of their research The Age Well project focused on the brains of young teens who are sitting for exams.  They have published a recipe for Brain Balls for these exam sitting teens.  It looks like a good recipe to have for after the gym or even as an afternoon pick me up, when we need the brain power even for us older adults.
Print Recipe Pin Recipe

Ingredients
  

  • 75g coconut oil
  • 60g almond butter
  • 50g coconut flakes
  • 2 tabs gogi berries or cranberries
  • 80g oats add more if necessary
  • 1 tsp vanilla essence
  • 50g dark or milk chocolate (made with cocoa)

Instructions
 

  • Gently warm the coconut oil and almond butter together in a medium sized bowl in the microwave.
    Stir in the rest of the ingredients, except the chocolate. Put the bowl in the fridge for around 20mins, until the mixture is firm.
    With wet hands, shape walnut-sized balls of the mixture – it’s very crumbly.
    Melt the chocolate and pour about half a teaspoon over each brain ball. Keep in the fridge.

Learn a Second Language

Learning a new language is not only fun it’s also great for your brain power.  In 2021 a study followed a group of adults aged 65 and older who hadn’t studied another language in a previous decade.  They were encouraged to complete a Spanish course using a language app dual lingo. 

After using the app for just 30 minutes each day for 16 weeks they showed improvements in range of cognitive functions. It was also evident that they enjoyed learning a new skill.

Elevate Your Heart Rate

A quick way to improve your concentration is aerobic exercise.  A single 10 minute bout of moderate to vigorous intensity exercise is enough to improve focus and productivity.    Remember the brain uses 20% of the oxygen we breath.

The next time you’re battling brain fog skip the caffeine and try a quick workout instead.  If you are one who suffers the afternoon slump, a quick walk at lunch time or afternoon teatime might help your focus and energy levels.

Interval Training

Keeping active doesn’t only reap rewards for younger brains it’s also useful for older adults.

An Australian study, conducted at the university of Sunshine Coast in Queensland found that interval training can be as beneficial for the brains of older men as continuous exercise.  Interval Training is alternating short bursts of more intense activity with longer bursts at a lower intensity level.

If you have health concerns or haven’t exercised in awhile always consult your GP before starting a new programme.

Household Chores

That’s right!  Scientists are already aware of the positive impact that exercise of all levels has on the brain. These studies are conducted to understand how different forms of physical activity contribute to brain health.  This is crucial for developing strategies to reduce the risk of cognitive decline and dementia in older adults.

In a recent study 66 cognitively healthy adults were asked about the time they spent on household chores, such as tidying, dusting, meal preparation and clean up, shopping, heavy housework, yard work, home repairs and caregiving.

The researchers found that older adults who spent more time engaging in such activities had greater brain volume, regardless of how much exercise they did. 

The evidence is reasonably convincing that the way to improve our brain power is to keep moving, no matter what exercise we do or to what level.  The scientists were also suggesting that the actual planning of the household chores had an impact on improving brain functioning.

Sleep

Seep is our bodies way of recharging.  It’s also essential for building and regenerating at a cellular level. Sleep consolidates memories and removes toxins in your brain that build up while you are awake. 

While scientists are still learning exactly how sleep impacts brain development it’s becoming clear that it’s essential for a variety of cognitive functions.

This is evident if you’ve struggled to think clearly after a night spent tossing and turning.

Improving your brain power is about adopting healthy habits and making healthy lifestyle choices.

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