30 ways to get 1% better

Sharing 30 actionable ways to get 1% better starting today. Sometimes when I’m in a slump I start making sure I’m doing these things.

  1. wake up early
  2. read daily
  3. eat well
  4. love yourself
  5. judge less
  6. be yourself
  7. set goals
  8. plan your day
  9. positive attitude
  10. have purpose
  11. find inspiration
  12. love others
  13. network
  14. save money
  15. automate tasks
  16. track finances
  17. build a brand
  18. interact
  19. fail forward 
  20. dress your best
  21. invest
  22. journal
  23. be productive
  24. think ahead
  25. teach others
  26. do more
  27. spend wisely
  28. educate yourself
  29. have ambitions
  30. just start now

How running is a practice in mindfulness

As we close out May and Mental Health awareness month, it offered me an opportunity to reflect on recently completing my 1st half marathon road race.

  • The race is the celebration of your training
  • Running is a practice in mindfulness

Most people think running is about the body, speed and long distances.  And although it can be about those things – running also teaches us how to be present, spend more time outdoors and build mental toughness. All vital ways we can add more mindfulness to our everyday.

  1. Enjoy the journey Runners know it’s not only about the getting that medal at the finish line. We appreciate the run, lean into the run, the pain, the good & the bad weather because that means we get to run! Every finish line is just another starting line – so learning to enjoy the journey is important.  
  2. Reconnect with Nature Running outdoors means seeing the flowers bloom in the Spring, leaves changing colour in the Autumn or experiencing the freshness of a Winter morning. Getting some extra Vitamin D and break from screens allows us to reconnect with nature which is widely known to improve mood and reduce stress.
  3. Running is more about mental strength then a physical fitness During training, there will be days you’ll want to sleep in, need to work through an injury or push through a long a run. Being able to tune out the negative self talk and visualize what you want to accomplish requires determination and grit. Resiliency is a skill everyone is working on, but runners get more opportunities to practice it.

A little inspo for your next shinrin-yoku

I think having land and not ruining it is the most beautiful art that anybody could ever want. (A. Warhol)  // Trees emit phytonicides (organic compounds proven to awaken your senses). The simple method of being calm and quiet amongst the trees, observing nature around you while breathing deeply can alleviate stress, improve sleep & vitality.  Reminder to myself: The goal is to fully immerse yourself in the present moment, and to relax and let go of any stress or distractions. It is not exercise, or hiking, or jogging. It is simply being in nature, connecting with it through our senses of sight, hearing, taste, smell, and touch. 

Journal prompts to kick start your self development journey

I’ve finally (FINALLY) created my Vision Board. Yes it’s 6 months into the year but I just couldn’t get my butt off the ground this year. Well better late then never!

Sometimes you just need a little inspo to get restarted. Sharing 20 journal prompts to kick start your self development journey. You don’t have to do all of them, but I would suggest you respond to the prompts that energetically call out to you to answer.

  1. What areas of my life do I feel most unhappy & why?
  2. What specific changes would I like to achieve this week/next month?
  3. What habits do I perform that improve my personal growth?
  4. What new skills do I want to acquire to enhance my personal or professional life?
  5. How do I currently prioritize self-love in my daily routine?
  6. What negative self-talk do I need to overcome to reach my full potential?
  7. Who are the role models or mentors (virtual or in person) I admire & what qualities do l aspire to emulate?
  8. How can I cultivate a mindset of optimism & positivity?
  9. What steps can I take to improve my physical health, such as exercise, nutrition, and sleep habits?
  10. How do I manage my time effectively what strategies can I implement to enhance productivity?
  11. What activities/hobbies bring me joy and how can I make more time for them?
  12. What boundaries do I need to set in my relationships to prioritize my well-being & happiness?
  13. How can I practice mindfulness t0 reduce stress?
  14. What past achievements can I celebrate & draw inspiration from as I embark on this journey?
  15. What fears hold me back from pursuing my dreams, and how can I overcome them?
  16. How do I currently handle failure and what lessons can I learn from these experiences?
  17. What support systems or resources can I enlist to help me on my journey of self-improvement?
  18. How can I cultivate a sense of purpose in my daily life to fuel motivation?
  19. What small, actionable steps can I take today to start making progress towards my goals?
  20. How will I hold myself accountable and stay committed to mv journev of self-improvement

Spend a self-care day with me!

Leaning into your self care routine is essential to being more productive BUT can help in elevating your divine feminine energy. #SayLess

We all have those days where we feel like we should push through the exhaustion and be productive.

But then there are days when you sleep in (not by choice), feel decision fatigue with every little thought and feel overwhelmed by the thought of your to do list.

The way to circumvent getting to any level of burn out (like listed above, because they are both a form of burn out) is to have a regularly scheduled self care routine. 
Or in my case self care day!  These happen very rarely and are usually caused by not making self care a natural part of my day.  So I took the day to lean into myself, be self obsessed and get things done that would feed my soul.

So …Join me on as I take a self care day!

Although I completely missed my morning routine (journal, meditate)…My day started with a healthy breakfast

My go to oatmeal right now is half cup of cooked steel cut oats, 4 strawberries, 1 banana, quarter cup of blue berries an a tablespoon of maple syrup.

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I have an awesome life partner who noticed me working too hard several weeks prior and booked me a 9am full body massage!

It was the perfect release after many weeks of half marathon training and general life pressures.

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Since I was out, I figured I might as well get some errands done.  I did a Fedex return and dropped off some overdue books to the library!

I ended up spending time at the library, perusing books for future readying, searching Pinterest for my vision board and checking out books for the girls #MomLife

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I went home and made myself a healthy nutritious lunch: scrambled eggs, edamame, roasted potatoes and broccoli and a home made alioli.

With lunch I watched some Modern Family.  I ALWAYS re-watch shows (SATC, Friends, Seinfeld and now Modern Family) because I do not have the bandwidth to start something new.

I let my food digest while I worked on my vision board and then got a workout in: 30 min run followed by a 20 min full body/no repeats tabata.

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Full transparency I watched a few of my fav YouTubers while I worked out (ie: Tam Kaur, Melanie P Cruz, Holly B Fitness) – I love motivational inspo and could watch these creators on repeat.

Immediately followed that up with an epsom salt bubble bath …and yes the bubbles are MANDATORY ;)

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I made good use of my soak by reading.  I try and read 10 pages a day and I’m currently reading “The 7 Habits of Highly Effective People”.  I love self dev books, but try to balance them out with some fun fiction tool.

By the time I got out of the shower, I had about 30 minutes before I had to pick up my kids so I did a quick clean or my desk.  Switched up my set up and deep cleaned all the surfaces. 

It was a much needed spring clean.

The rest of the evening was spent being a parent but I managed to finish the evening with a brain dump in my journal (released a lot of thoughts/emotions), had a herbal tea and slept early!

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Hope this inspired you to add some self care to your day, or take a day all together for yourself!

Prompts to re-energize your Journal Routine

Do you ever wish there was an instant way to improve your life?   Do you yearn to be in control of your feelings and emotions.  Ever wonder how people can have clarity, awareness and the ability to visualize exactly what they want to achieve. 

Enter journaling! And it’s abundant benefits :)  I’ve been on my journaling journey for almost 10 years.  You can read more about that here, herehere and here.

Journalling takes honesty, authenticity and being open to ones own thoughts.  Being able to physically move them out of your head and onto a physical place.  As the saying goes, a problem written down is a problem half solved.  

I will say that journaling takes practice.  But the best thing is that you can practice everyday.  It takes 10 min, a pen and a journal (or a piece of paper, your computer and a note taking app).

And from time to time,  I also feel the need to feel re-energized with my journaling.  So sharing 20 prompts that I find useful when I need a little boost in my journaling routine.

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  1. What are my core values?
  2. Am I living in alignment with my core values?
  3. What are my long-term goals?
  4. What activities can I do today to take step towards my long term goals?
  5. What areas of my life bring me the most joy and fulfillment?
  6. What are my biggest strengths and how can I leverage them in my life?
  7. What are my biggest sources of stress and how can I address or minimize them?
  8. What kind of impact do I want to make in the world?
  9. What does a balanced and fulfilling life look like to me?
  10. What are the things that I need to let go of in order to move forward?
  11. What are my priorities in different areas of my life (e.g., career, relationships, health)?
  12. What are the limiting beliefs or fears that are holding me back?
  13. What do I need to do to improve my physical and mental well-being?
  14. What kind of relationships and connections do I want to cultivate?
  15. What are the activities or experiences that make me feel alive and purposeful?
  16. What steps can I take to enhance my personal and professional development?
  17. Am I living authentically and being true to myself?
  18. What kind of environment or surroundings help me thrive?
  19. What are the things that drain my energy and how can I minimize them?
  20. What steps can I take today to move closer to the life I envision for myself?

    Happy Journaling!

Other links that you might find helpful:

The Ultimate Journal Prompt List – DayOne
What are Morning Pages