Monday Motivation: Stand Up For Yourself

Happy Monday!

Over the weekend, I saw a short video of a young adult who was sitting in her dorm room talking about how she's always helping her friends. However, when she needed help with something and she would ask them, they were never there to help her. She said she would talk to them about it and they would say they would help her next time however they would never be there the next time either. This is really disappointing because she definitely needs to stand up for herself and not let her friends take advantage of her.

That video inspired me to write this Monday Motivation post. Because being kind and generous with our time (money, possessions, etc.) is a wonderful thing but if we don't at times set limits on the time we give to others you could run the risk of burning yourself out or possibly being treated like a doormat. It feels good to help but unfortuantely there are people (family, friends, etc.) who may take advantage of your kindness. For example, a colleague at work trying to push their work on you or a classmate trying to get you to do more of the work on a class project or a friend who keeps borrowing your stuff or a family member that always ask for help (but never returns the favor). And in that young woman's case, she allowed her friends to take advantage of her and in return they don't feel the need help her.

So, for instances like these, it's more than okay to put your foot down and say no when others are asking for way too much from you. Being nice doesn't mean being a doormat or becoming a mean person. It just means you're standing up for yourself and not letting yourself be taken advantage of. I do hope that young woman will take this opportunity to learn how to stand up for herself. And if her friends don't like her standing up for herself than maybe she should find some new friends.

Motivation Monday: Go Outside

If you find yourself feeling stressed going out into nature could help in reducing it. A study found that when you spend time in nature, your mood improved. Researchers found that being outside led to a more calmed and destressed feeling. That's because being out in nature helps restore your mood and calms the mind. And additional benefits, it helps to restore your attention span and usually doesn't cost anything to be outside.

So to get this mood improving benefits, you don't have to spend hours hiking in the woods or going on long walks (unless that's what you love to do) but somethng as simple as a five minute walk, sitting outside or just being outside for a few minutes doing nothing except relaxing and enjoying nature will go a long way.

So if you find yourself dealing with a bit of stress and if possible, take a few minutes to go outside and enjoy nature. Also, don't forget the sunscreen.

Monday Motivation: Gift Idea: Make a Donation

Sometimes it's difficult trying to find a gift for that family member or friend who really doesn't want anything but you still want to get them a gift. Well, you could always make a donation to a charity in their name. It's a gift that gives back and helps make the world a little better. And not to mention it feels good. So, try making a donation in someone's name to a very important cause or to one of their favorite charities.

Monday Motivation: Enjoying the Holiday Season

With this time of the year considered the most busiest time of the year it can feel like everyone and everything is running at warp speed. This time often feels like it's accompanied by this hurried sense of energy where you feel like you have to be everywhere and do everything. While, this time of the year can feel fun and exuberant and make you want to spend as much time with all your family and friends doing all the holiday things you enjoy. It's can feel overwhelming and stressful. Which is why you shouldn't forget to slow down so you can enjoy the holiday season.

Also, remember you don't have to feel like you have to do everything and go everywhere. It's okay to take some time for yourself to relax and recharge. Maybe it's a quiet night in reading a book, playing a game (video or board) or watching one of your favorite holiday movies. The goal is not to feel stressed. Make the holiday season your own, whether it's spending more quality time with your family and friends or enjoying a small group of holiday activities that are really special for you.

With that said, Happy Holidays, everyone!

Monday Motivation: De-Stress

It goes without saying that we live in a very stressful world filled with chaos and uncertainity. According to research, being so stressed out it can cause hormones like cortisol and adrenaline to go into overdrive the more stressed out we become. Stress isn't necessarily a bad thing however it can be if we're constantly stressed out. And all that excessive stress can lead to an increase in inflammation which could potentially turn into other health issues.

So the goal of the day is to de-stress and relax as often as we can. So, whether you prefer to meditate, exercise, journal, read a book, watch TV, be in nature, enjoying a hobby, etc. the point is to give yourself time to relax and de-stress.

Monday Motivation: How to Be More Productive

Happy Monday! When I want to be more productive, here are some tips that I like to use:

1. Believe in Yourself. Make goals (daily, weekly, monthly, yearly) and set about achieving them.

2. Visualize Your Goals. So, after you make your goals continue to visualize them. For instance, what do you want to achieve? How will it make you feel when you reach your goals? After visualizing, write everything down. You can also create vision boards or notebooks so that your goals are always visual to you.

3. Do Challenging or Boring Tasks First. By working on these tasks first and getting them out of the way, then you have more time to work on the tasks or projects that you enjoy. Plus, it feels good to cross those difficult or boring tasks off your list.

4. Try Not to Procrastinate. I know sometimes you might dread doing sometime or you simply don't want to do it. So you end up putting things off. But try not to procrastinate. If it's something you have to do. Then just do it. Try not to waste time putting off things you have to do because then you will end up rushing to do something or not having enough time to complete it properly.

5. Time Management. I know it sounds so boring and stuffy. But it's a good skill to learn. It will allow you to make the most of your time. And if you have goals that you want to acheive, you will find yourself not wanting to waste time. Plus, having good time management skills will make you aware of your time. So that when you have free time, you can enjoy it without worrying about feeling rushed for time or thinking about things you want to get done. To learn more about time management, there is plenty of information online or you can find books that cover the subject. But for now just be aware of your time and how you are using it.

6. Create a To-Do List. After you become more aware of your time, then it allows you to plan and see what you need to do. If you know you have a lot to do then make a to-do list. If you have a lot of reading for one of classes or you have a huge work project then make sure to put it on your list. Also, don't forget the little tasks such as chores (so they don't pile up). And after you complete your tasks then cross it off your list.

7. Remember to Take Breaks. Being productive is good if you're trying to achieve your goals. However, don't forget to take breaks to relax. You don't want to burn yourself out overworking, over studying, etc. Take time out to enjoy life. Trying to achieve your goals shouldn't stop you from taking time out to enjoy life. Make time for your family and friends, enjoy a good meal, have fun with your hobbies, read a good book, work out, spend time in nature, watch your favorite shows and movies, etc. All this is to say that being productive shouldn't make you lose focus on enjoying your life.

8. Get Organized. According to various studies, we lose valuable time (and money) by being disorganized. If you have a difficult time finding what you're looking for when you need it. Or you have to re-buy something you know you have but you can't find. Then you may want to get organized. There is information online and in books if you need help getting organized. Then you can create or find an organizing system that will work for you. Also, being organized is not a one time thing, you have to continue to clean and declutter to keep your home, work or study space from being disorganized.

9. Get Enough Sleep. Try make sure to get as much sleep as possible. Being tired and lacking energy can make it difficult to be productive. I know we all have busy lives but you don't want to skimp on sleep. The body (and mind) truly need that sleep to refresh itself.

10. Reward Yourself. You've been working hard to achieve your goals and you should reward yourself for it. It doesn't mean spending a lot of money. A reward can be something as simple as spending more time on your hobby, eating your favorite meal, buying yourself a new book, pamper yourself with a new beauty product, etc. Rewarding yourself can be a good motivator but it also just feels good to treat yourself for all the hard work you've been doing.

Monday Motivation: Does journaling help keep you motivated and focused?

I was wondering, if you journal and does it help keep you motivated and focused? I like to journal because it helps to clear my mind and sort out my thoughts while reflecting on them. I probably journal a little more especially if I find myself a bit stressed or overthinking. I never thought a benefit from journaling would be to help you stay motivated and focused. Which according to actress Jaina Ortiz is what it does for her as she talked about in this clip from the episode "Jaina's Thong Thief: You Won't Believe Who!" of her podcast After We Wrap.

I guess for times I find myself feeling unmotivated or lacking focus maybe I'll try seeing if a little extra journaling time would help. This is something to consider because I had never thought of using journaling for that.

Monday Motivation: Daily Stretching

I recall reading that "stretching is one of the most important things that we can do for our bodies". Which is why it's an essential part of my daily routine. I try to stretch throughout the day for a few minutes especially if I've been sitting for a long time. I also like to stretch before I go to bed, it helps me to relax and unwind as I release any stress and tension from the day.

As good as stretching is, I try not to over do it. Because overstretching could lead to an injury and I certainly don't want that to happen. So a little daily stretching is good, just don't over do it.

Artwork: Yoga by Grace Canaan for Real Simple magazine

Monday Motivation: Don't Let Doubt Stop You

Happy Monday!

I was thinking about how having doubt is normal but you can't let those feelings stop you from living your life. Don't let doubt stop you from trying something new. Maybe start small to build up your confidence before attempting something you're really afraid of trying. Here are a few suggestions to get you started:

- Try something new off the menu of your favorite restaurant, cafe, etc. You can always go back to your usual order.
- Try cooking a new recipe. From breakfast, lunch, dinner, desserts and snacks, there are so many different recipes to try.
- Wear a color you don't usually wear. It doesn't have to be an entire outfit, it could be something small like accessories or even nail polish.
- Read a book or watch a show or movie from a genre you don't usually frequent. By reading and watching something different, you may find a new favorite story, author, show or movie.
- Try a new hobby. If it interest you, why not give it a try. It's not about perfection or being good at it, the point is to find something you're interested in.

These are just a few suggestions. There are so many small things you can try as a way to build up your confidence. That way when you start to doubt yourself, don't listen to it. Because by trying new things it helps you see that even if something scares you or you have tons of doubt, you won't let it stop you.

Monday Motivation: Prioritize Me-Time This Holiday Season

I love the holiday season but it can at times make you feel like you're experiencing a big case of too much to do. There are so many things happening during the holiday season such as holiday parties, hanging out with family and friends, fun events, shopping, etc. It's fun doing to so many different things but we also need time for ourselves or me-time. So, this season, don't forget to make time for a little pampering and self-care.

However you take time for yourself, whether that's staying in for a night of beauty treatments, relaxing and curling up with a good book, catching up on your favorite shows, etc. make sure to enjoy the time. Don't forget taking time out for yourself to relax is important. Don't zip through the holiday season going from one thing to another without prioritizing a little me-time.

Monday Motivation: Avoiding Too Much Overindulging

Overindulging can be a fun thing such as shopping, enjoying a good meal or dessert, enjoying time relaxing doing nothing, etc. However too much of a good thing can lead to overspending, wasting hours of time and not getting anything done, etc.

A good way to better manage our resources (time, money, etc.) is to: set goals, create a plan and follow through. And it doesn't have to be anything complicated. Also, don't over manage, you still want to enjoy life just not overindulge too much.

Monday Motivation: Positive Self Talk

The power of positive thoughts can help you feel better and achieve your goals. Think of how encouraging you are to your family and friends and just imagine if you were just as encouraging to yourself. So, speak kindly to yourself and use positive self talk while you visualize yourself completing your tasks and achieving your goals. Be your own cheerleader and encourage and motivate yourself. So as often as you can, tell yourself how amazing and awesome you are and please make sure to believe it.

Monday Motivation: Add a Pop of Color to Boost Your Focus

Are you having a little trouble focusing? Well, according to a study by Curtin University in Australia, a pop of color can help boost your focus and attention. Bright colors tend to be exciting and inspiring which may stimulate neural activity in the brain. Which could lead to improving our concentration and the ability to focus.

So, whether it's a scarf, red lipstick, throw pillows, notebooks, purse, flowers (potted, cut or faux), mug etc. adding a little pop of color to not only brighten up your life but also to help you focus.

Motivation Monday: I need to move more

I know awhile back, I wrote about being sedentary and wanting to get in more movement. It's important to move more everyday. However, I realized yet again that my physical activity has declined. I can attribute some to our society in general becoming more sedentary. I'll be honest, I know I sit a lot especially in front of the computer working, lounging on the sofa reading books and watching shows and movies, sitting with family or friends sharing meals, etc. And even with my daily 30 minute walks, that's still a lot of time (i.e. hours) not getting in a lot of movement.

I don't want to continue that way. So, I'm going to start using some of the multitude of tips I've seen in order to motivate me to get in more movement. Below are a few simple things that I could do daily and weekly:

- Walk for five minutes every two hours.

- Actively doing my chores by putting in a good amount of effort while cleaning.

- For shows and episodes that I've already watched or rewatched, I'll get up and walk around or march in place during commercial breaks. Will also do this for shows that don't have commercials (streaming or DVD).

- Workout for 10-15 minutes while watching TV.

- Stretch more often.

- Using the stairs as often as possible.

- Do a few heel raises throughout the day.

- Stand or walk around when I'm on the phone.

- Do a set or two of standing push-ups against a door, wall or kitchen counter.

- Use weights and do a set of biceps curls and other exercises while watching TV.

- Put on music and dance.

- Do a set of stand-and-sit exercises throughout the week. To do the exercise, rise from a chair then lower as if to sit down then rise up again to complete one rep.

Monday Motivation: Feeling Distracted, Try Juggling

Happy Monday!

A tip that might help if you are distracted, try juggling. According to research, juggling can help boost brain development. And learning to juggle may accelerate the growth of neural connections that are related to focus, memory, vision, movement and coordination. It's been noted that benefits continue even if you don't juggle consistently or are even good at it. Aside from the health benefits, according to juggling enthusiast, it's a fun hobby. Maybe, I'll give juggling a try.

So if you find yourself feeling distracted or not being able to focus, juggling might be the answer for you. To get started find a set of juggling balls (they're available from beginners to advanced) and slowly start juggling. For additional help, there are video tutorials on YouTube you could use as well.

Monday Motivation: Learn or Try Something New

Happy Monday!

Want to keep your mind nimble and quick? The answer is to learn or try something new. I think sometimes we get stuck in our ways and don't step out of our comfort zone to try or learn new things. It keeps us stagnant and not growing and experiencing new things. According to research, it doesn't matter what new things we try, our brain will benefit from it. And plus, you don't even have to be good at it, the main thing is simply to learn something new.

So whether you're trying to learn a new language, learn to play music, learn about new topics or subjects, try a new sport or exercise, a video game, a recipe, reading a different genre, seeing a play, watch a new (or new to you) show or trying new hobbies in general. There are so many things we could learn about or try and the good thing is, it can all increase our cognitive ability. So take the time and try or learn something new. Why not start today, what's something new you would like to learn or try?

Motivation Monday: Deal with Tiny Clutter Problems

I don't really enjoy decluttering, but I found tackling tiny clutter problems can give you a sense of relief and happiness just as much as doing the big decluttering purges. No surprise that the smallest areas are the ones we use the most, so making those areas more efficient can help our lives run more smoothly. Some common tiny clutter problems are: desk, entry way, coffee table, bathroom counter or cabinet, night stand, computer/phone, kitchen counter or drawer, etc.

Right now my Tiny Clutter Problems are my desk and computer. I've been so busy that I haven't been able to clear away the clutter and now my desk is so messy. There's so much stuff on it, which is mostly books, notebooks and other odds and ends but I want it cleared away. Which is why I will be decluttering and organizing it today. I can't go another day with it looking so messy. I'm also going to declutter my computer and get rid of any unimportant pictures and files I no longer need or want. That really does takes up a lot of digital space.

I really think seeing a neat and tidy space can brighten your day. So getting rid of even a few things and items can make you feel good and simplify your life.

Monday Motivation: Is Keeping Track of Your Workouts a Good Motivator?

I remember reading something that said that a good way to help keep yourself motivated to workout or exercise is to post it online. It's a way to note your progress and keep yourself accountable. It's a good idea and you can also keep track with a calendar, planner, notebook, spreadsheet or workout sheets, if you don't want to post anything online. I think the simple act of writing it down really does help motivate you to exercise because it shows what you've already done.

This morning I went for a 40 minute walk, I've been trying to go for at least a 30 minute walk daily so that even if I don't get in any other workout, I at least went for a relaxing and energizing walk. I keep track by just writing it in my planner. I try to make sure I walk but I don't always get a chance to but when I do, it feels good and I like to make note of it.

Do you think keeping track of your workout is a good motivator or not?

Monday Motivation: Stop Digital Distractions

If you have a difficult time trying to concentrate while you're working or trying to relax because of the constant buzzing and pinging from your phone. You might want to think about ditching the distractions. Not only is the noise distracting but constantly checking your phone can also cause a bit of stress and anxiety. You're not giving all your focus and attention to your task or relaxing. A simple solution is to turn off any alerts that are not important for an hour or until you've finished your task, project or relaxing. Then you can look back at any of the alerts later. By doing this you can control your time and not let the constant alerts distract you. Plus, it will give you a chance to really focus on whatever you're doing.

Monday Motivation: Don't Procrastinate

If it's something you need to do or get done such as chores, scheduling appointments, returning messages, doing your home work or work, etc. don't procrastinate or wait until the last minute to complete your tasks. For example, don't let the sink pile up with dishes until you finally wash them. If you do your tasks when they need to be done, then you'll have more time for other things or for simply relaxing.

I know it's easier said than done especially since we're all tired and have so many things to do but procrastinating only seems to add more stress to our lives. So, try not to procrastinate and just do whatever thing you're avoiding or putting off. The sooner you'll complete your task, that's one less thing you have to deal with. So if the trash needs to go out, take it out as soon as possible. If you need to keep track of your tasks, create a To-Do list. Then cross out you task whenever you have completed or finished them.