1. Establish a morning self-care routine ☺
“I’ve started a regimen of meditation every morning. By making time for myself each morning, I get ahead of the stress and am ready to get to work”
2. Reward yourself 🎖
“Afford yourself a personal reward from time to time, especially after you’ve done a great job on a tough project”
3. Speak with a therapist 💬
“I’ve learned to forgive myself for days where I don’t have the drive to do anything. Productivity comes and goes, and it’s all right.”
4. Schedule days off 🤗
“Adding a day off to my calendar—where I don’t let myself schedule any work—has made a major difference for me”
5. Automate what you can 💻
“Look for ways you can automate more tasks to make more time for the things that matter”
6. Get plenty of sleep 😴
“I like to sleep at least 8h every night. I don’t set an alarm unless I absolutely have to.”
—Jennifer A Barnes
7. Reflect on 3 best things that happened today 🤗
“In the evenings I write down 3 best things that happened that day. This puts me in a state of appreciation and gratitude”
8. Use positive language and self-talk 💬
“One of the most important lessons I have learned is how to speak to myself and others in the positive. Avoid any negative language”
9. Make time for family and friends 👨👩👧👧
“Go out to dinner and a movie or invite some guests over for game night. You’ll get that unconditional support that you need for a good boost in your mood”
10. Do something creative 🎨
“When you’re starting to feel burned out at work, take the time to do something creative.”
11. Crush simple tasks first 😉
“One of the biggest problems is simply getting started. Make sure to complete a few simple tasks at the beginning of each day to jumpstart productivity”
12. Pace yourself and set realistic goals 👍
“Remember, you can’t do everything at once. Set realistic goals. Otherwise, you will end up burning out”
Oil cleansing can be a total game changer for just about any skin type and condition 😉. Although it may seem counterintuitive to wash your face with oil, it’s actually brilliant. An oil cleanser dissolves excess oils on your skin, as well as makeup and sunblock—without any of the surfactants, harsh ingredients, or necessary preservatives in foaming cleansers. This means that your face gets a super-deep clean, without any “stripping,” or disruption of the skin’s natural microbiome 🤗
After switching to oil cleansing you’ll notice clearer, softer & brighter skin 🤩
If you’re wearing heavier makeup, start by removing that. This regular oil-cleansing routine is enough to remove light makeup, though 😊
Rinse face with warm water, then pat dry.
Dispense a nickel- to quarter-size amount of oil into palm, spread over both hands, and apply to full face and neck ☺
Massage! Take a full minute to work the oil into your skin. This is an opportunity to give your face some love, dissolve some of the tension of the day, and tend to the deeper layers of your skin by increasing circulation of blood and lymph, as you deep clean your pores 😍
Warm washcloth removal. This step is key to oil cleansing working for you. Wring out your washcloth, drape it over your full face, and press the warmth into the skin. Next, remove all of the oil with the washcloth. This may require multiple passes. Be thorough but not rough.
What kind of oil best to use?
The most common kitchen-cabinet recipe usually includes a mixture of castor oil and extra-virgin olive oil. A standard one-to-one ratio is a good starting point, but you can adjust as needed depending on your skin type 😊
🔸️Normal Skin: 1:1 ratio of castor oil to extra-virgin olive oil
🔸️Oily Skin: 3:1 ratio of castor oil to extra-virgin olive oil
🔸️Dry Skin: 1:3 ratio of castor oil to extra-virgin olive oil
How do you relax? 😉
Today’s last part of „Be good to yourself” series.
Do you remember when we talked about factors that weaken your strong will? 🤔 It was stress and tiredness and lately we’ve been talking a lot about the danger of treating yourself badly and punishing (and getting into a trap of „everything or nothing” thinking” ⚠️).
That’s why sometimes in order to rebuild and strengthen strong will you need rest, regeneration and pleasures that will give you energy and motivation to work 🤗.
Task for today: Make a list of your ways of relax and pleasures. It is important so that they wouldn’t be contradictory to your goal (so e.g. don’t write on your list „eating huge pizza” or „eating chocolate cookies” when your goal is to eat healthy 😉).
It might be an evening with a good book 📖 or a movie 🎬, talk or meeting with a friend 💬, relaxing bath 🛀, walk around the neighbourhood 🏞, playing with dog 🐶, relaxing yoga session etc. 🧘🏼♀️
So what are your ways to relax? Tell me! 😊
Next week: Sometimes it’s better to postpone
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”
Do you know that healthy eating will make you feel lighter and actually happier? 🤗 The more „heavy”, unhealthy things you eat the more energy your organism need to burn it, which makes you feel heavy and tired 😴
In 2016, researchers found that a diet with a high glycemic load may cause increased symptoms of depression and fatigue. A diet with a high glycemic load includes many refined carbohydrates, such as those found in soft drinks 🥤, cakes 🍰, white bread 🍞, and biscuits 🍪 . Vegetables 🥦, fruit 🍓, and whole grains 🥪 have a lower glycemic load.
Healthy food will also make your mind work better 🧠 & will improve your memory especially if you eat healthy fats like Omega-3 which you can find in avocados 🥑, nuts 🥜 or fish 🐟.
Light and nutritional meals will also improve your sleep 💤. If you eat a lot before going to bed or you eat something „heavy” your organism will spend the night digesting it instead of resting! 😟
I don’t think I have to tell you that eating good nutritional meals will also improve your health 💪. Your stamina will get better, your immune system will be stronger, you will reduce cancer risk, prevent any heart attacks and/or strokes! You have no idea how important is to eat well in order to live long healthy life! 😉
And most obvious reason – weight loss ⚖. Of course not everybody wants to lose weight but if you do eating healthy should be your 1st step! And once you do lose weight you’ll feel more confident, better with yourself, more willing to act and basically happier! 🤗
There are so many reasons to eat healthy! 😊
If you lack ideas for healthy meals check out my „Healthy food” story highlights on ig! I share many healthy recipes in stories! 😋
Eat Yourself Happy With These 8 Endorphin-Releasing Foods!
Feeling down? Want to make yourself feel better? Here are some foods that will encourage your brain’s endorphin (happy hormones) release 😊: ·Chocolate 🍫
·Animal proteins 🥩🥚
·Spicy foods 🌶
· Grapes 🍇
· Nuts and seeds 🌰
Go and check if you have any of those in the kitchen and simply be happy! 😊
Learn to be grateful
I’ve already said it and I’ll keep repeating – key to being happy is to be grateful 🙏. You need to learn to appreciate what you have, to feel happy about the little things, to feel gratitude 🤗. You can’t take anything for granted, even such „simple” (some would say 🙄) things as being able to see or having a roof over your head.
If you think that you don’t have anything to be grateful for go and do a volunteering at a hospice 🏥 or child care home 🏠. Talk to those poor children, ask them what makes them happy, tell them your story and see what they think about it, if you really don’t have anything to be grateful for 😏.
Go and spend a day with a blind person. Or even better – cover your eyes for 1 whole day and try to live and do normal every-day activities.
Go and live on a street for one night. Try to get some food. Find a place to sleep 😨.
::: Go and do all those things.
Still nothing to be grateful for?
Think about it. ⚠️
People keep forgeting about the most basic things and they tend to take them for granted whereas we should be grateful to be healthy, to be able to see, to have a family, to have 2 hands and 2 legs everyday. ⚠️
I sure am. 🙏
Remember to check other pages too! There are other parts of the blog added here daily!
Check out new positive quotes, psychological facts, positive movies recommendations and inspirational stories!
What do you know about endophin, famous hormone of happiness?
Endorphins are chemicals produced naturally by the nervous system to cope with pain or stress. They are often called “feel-good” chemicals because they can act as a pain reliever and happiness booster.
The well-known “runner’s high” that is felt after lengthy, vigorous exercise is due to an increase in endorphin levels.
The level of endorphins in the human body varies from person to person. People who have lower levels may be more likely to have depression or fibromyalgia, but more research is needed in this area.
How to get your body to produce more endorphins?
Here are couple ways to boost the production:
🔸️Regular exercise 💪
🔸️Giving (Volunteering, donating, and helping others may also make a person feel good) 🤝
🔸️Yoga and meditation 🧘🏼♀️
🔸️Spicy foods 🌶
🔸️Dark chocolate 🍫
Did you know all this?
I think i’m gonna go get some dark chocolate 😋