focus

Dec

2021

What To Do When You Don’t Know What You Want

Reading Time: 4 minutes

Everyone of us has had the experience or feeling of not knowing what they want to do in one area of their life, or even with the rest of their life. Young people start by trying to figure out their place in the world; but adults experience this too. We usually call this a “mid-life crisis”, or an “existential crisis”, or even an “identity crisis”. Indeed, not knowing what you want or suddenly not knowing what to do with the rest of your life is a scary experience. So, what to do when you don’t know what you want?

For young and old alike, not knowing what you want is usually due to being overwhelmed by the number of things to choose from or from a feeling of having no choice at all. In both cases, you are scared, confused and undecided. You feel helpless and uncertain about the future because you lack direction. Unfortunately, not many people will have someone beside them to point them in the right direction or to tell them what steps they should take next.

If you are in this situation, don’t lose hope. Pluck up your courage instead and do something about it. Trying to know what you want is a big, life challenge. Here are some things you can do to clear the confusion in your head and heart and reset your life.

Focus on The Now

The future is uncertain so don’t let your fears of the “what ifs” scare you. Instead, focus on what you want right now. Take a deep breath and ask yourself: “If money and time are not an issue, what do I want to do?”

There is no right or wrong answer to this question and there might not even be just one answer. So write your answers on paper and list them down as they come to you. You are creating your bucket list of goals and dreams. By creating this list, you are focusing on getting to know what you want. You are starting to clear out the uncertainty in your life and focusing on the things that you are certain about. This is your vision for your future.

For example, you might put down on your list the places you want to travel to, a business you want to start, your desire to be fit and healthy, a wish to learn to sing, your goal of financial freedom, etc. Your answers may seem broad and general, but this puts your goals in focus and they will serve as the direction to help you figure out what to do next. You might want to find a hobby or rekindle a long-forgotten passion that you had as a child thru this list. Already, you are prioritizing things in the order that you list them down but you can always order them as you want once you have your list. Consider this your fresh start.

Plan Out Your Next Steps

Once you’ve written down your list, work on the most important items first. This can be the easiest ones to accomplish or the ones that you need to work on right away. Make a plan on how you can start pursuing that goal. The plan doesn’t need to be detailed; it is just a sketch that will guide you as you go through your journey. It will help you know what you want and need to do and keep you on track with your goals.

You may have more than one thing you want to do for different aspects of your life and that’s quite normal. Your first step is important. Make sure you start small and don’t take on too much at once. Sketching out a plan on how to work on each goal in your daily life is a good start. Start with baby steps. Think of small things you can do each day to move you forward towards your goals. This will help you develop the mindset and the habits you need to succeed. You can worry about the details when you need to later on. The important thing at the moment is to have a plan to reach your goals. This is YOUR LIFE SKETCH which you will flesh out as you figure out the next steps along the way.

Act On Your Next Steps Immediately

Now that you know what you want and need to do; you can work on your first steps right away. Your plan serves as an outline or road map to reach your goals. If you need to ask help from friends or family members, colleagues or other professionals, do it. Don’t hesitate at the start of your journey. This is the time to be decisive. Yes, the future is still uncertain but you are certain of what you want right now and what you can do right now; ACT ON IT.

Once you’ve taken the first steps, the feedback you get from the people around you and from your own feelings should guide you to your next course of action. Remember that working on yourself is not an easy process. Take it one step at a time. Don’t worry too much about the future; the important thing is to start and to START RIGHT NOW.

One more important thing to keep in mind in this journey to self-discovery is to believe in yourself, keep an open mind, and an attitude of gratitude. Even when you don’t feel like it; challenge yourself to show up everyday for your goals. Even if you’re just sitting in front of your desk unable to do the work; you can still use the time to visualize your goals. Trust that things will fall into place as you keep doing your best to pursue your dreams.

Whether young and confused, or in a “mid-life crisis”, or experiencing an “existential crisis”, or going through an “identity crisis”; don’t panic. Take a deep breath, get pen and paper and start writing your “What I Want to Do” list or your Bucket List. This may seem silly at first, but it will help you know what you want and you can gain a deeper understanding about yourself. More importantly, it will serve as a light to the path you should take when you feel like you’re in a dark place in your life.

Updated. First posted on 2020.01.18.
Feature Image: Original Photo by Soroush Karimi on Unsplash.

Jul

2021

5 Tips on How To Become More Positive

Reading Time: 2 minutes

What kind of life do you want to live? Do you want a happy life or a life full of pain and sadness? For sure, no one wants to live a life full of drama but the irony is that most people choose drama. Yes, you read it correctly. The keyword here is choose because happiness is a choice. You can choose to be happy or sad. However, it is easier said than done. What if you are in pain? What if you feel that you are in the lowest point of your life right now? But before you give up, tell yourself not today. Give yourself a chance. Choose to be happy by changing your focus from the negative to the positive. Research suggests that anyone can choose happiness simply by having a positive attitude about life. Here are 5 tips on how to become more positive.

1. Focus on the Good Things

Life will always have its ups and downs. As human beings, it is normal to feel happy, sad, hopeful, excited, frustrated, angry and all other emotions. The important thing is to ask yourself what do you focus on? Do you dwell in your negative emotions? Do you wallow in pain even long after the negative event has happened? Remember that what you focus on expands. If you focus on the positive, you life will become bright and joyful. If you focus on the negative, your life will be full of sorrow and pain.

2. Practice Mindfulness

Mindfulness is paying attention to the present moment rather than thinking of the past nor the future. The practice of mindfulness has many benefits such as relieving stress, improving sleep and lowering blood pressure. It also improves memories, attention skills and help regulates your emotions.

3. Surround Yourself with Positive People

Did you know that you are the average of the five people you spend the most time with? If you surround yourself with positive, happy and successful people, you too will be positive, happy and successful. Stay away from negative people if you don’t want to be a negative person as well.

4. Be Grateful

Start a gratitude journal. Always start your day by writing three things you are grateful for. This daily habit will make you feel more positive emotions by remembering all the goods things that happened in your life on a regular basis. It will help you value your relationships more and see your blessings which in turn will lead to a happier life.

5. Help Others

Numerous psychological studies reveal that it is in giving, rather than receiving that we feel longer lasting happiness. Apparently, when we give to others, it activates a region in our brain that is associated with pleasure, trust and social connection. Being generous will make us feel good. So, give yourself the gift of happiness by helping others.

6. Smile

And lastly, don’t forget to smile. Smile even if you don’t feel like it. Don’t underestimate the power of a smile. A simple can do wonders. Smiling can help reduces stress. It helps build confidence. And it also makes you look more attractive. So, smile.

First Published in Pinoy Smart Living on 09.08.2019

Feature Photo by Binti Malu from Pexels

Apr

2021

How to Practice Self-Control

Reading Time: 2 minutes

Do you know the Marshmallow Test? It is a study about self-control. In the study, results indicate that children who practiced self-control have better outcomes in life. Thus, the study proves that self-control is vital in the fulfillment of goals. Indeed, the ability to control our desires, emotions and impulses can ultimately lead to a happier, healthier and wealthier life. But the question now is how to practice self-control.

Here are some tips on how to improve your will power:

1.Believe in Willpower

Willpower is the ability to control one’s thoughts and actions. Believing that you can actually accomplish something gives you a strong determination to accomplish a difficult task. In other words, it is a belief that you have in yourself that you have in your hands the power to create success or failure.

If you think you can, or you think you can’t, you’re right.
– Henry Ford

Rather than thinking that you can’t do something, shift your thinking to “I will do it” or “I choose to do it.”

2. Exercise

A new study from the University of Kansas reveals that exercising is a simple way to increase our self-control. Physical activities affect our mood, and this can ultimately affect how people make decisions. The study shows how regular physical exercise altered and improved the decision-making of the controlled group in areas relating to self-discipline such as anger control, healthy eating, spending, studying habits and commitments. The study also reveals how exercise reduced unhealthy habits such as smoking and caffeine consumption.

3. Look at the Bigger Picture

When you look at the bigger picture, you are not just looking at satisfying your desire for now. Instead, you are focusing on your bigger goals and what you ultimately want to accomplish. In short, there is change in the perspective of things. It is easier to divert and refocus. In the end, you will be able to make decisions based on your true priorities.

For example, you have always wanted to have your own car. And your goal is to raise enough money for the downpayment of the car. But a new cellphone model has been released. And you want to purchase one. However, you are well aware that if you purchase that cellphone now, it means a step further away from having your own car. So, what do you do in this scenario? It is so easy to succumb to your immediate desire. But a person looking at the bigger picture will have a different decision.

4.Meditate

Meditation puts us in command of our emotions. Through mindfulness practice, we get to learn to observe our thoughts and feelings. As we begin to become aware and pay attention to the bodily sensations that accompany a specific emotion; we begin to master impulse and behavior control. Awareness and acceptance increase our capacity to inhibit such impulses.

5. Stay Away from Temptation

Assess yourself, are you the type of person who is simply not wired to have excellent self-control? If so, then the best thing to do is to stay away from temptation. Why subject yourself to torture and struggle when you can easily remove it.

For example, you love eating junk foods. Resisting them is a big challenge for you. Then, the best thing to do is not to purchase one. Don’t fill your pantry with junk food. Avoid that aisle in the grocery. If it is not readily available, then there is nothing to eat. In short, out of sight, out of mind. Period.

Image by Gerd Altmann from Pixabay

Apr

2021

Pied Piper

Reading Time: 3 minutes

Do you know of the tale of the Pied Piper? The Pied Piper is a fairy tale about a village in Hamelin, Germany. There was a rat infestation in the village. To drive away the rats, they hired the Pied Piper to play his magical flute. But after successfully driving away the rats through his music, the villagers refused to pay the piper. This angered the piper and as a revenge; the piper entranced the children of the village through his music. Just like the rats, the children disappeared from the village forever.

When, lo! As they reached the mountain-side, A wondrous portal opened wide, As if a cavern was suddenly hollowed; And the Piper advanced and the children followed, And when all were in to the very last, the door in the mountain-side shut fast.
– Robert Browning, The Pied Piper of Hamelin

A Delusive Enticement

The story of the Pied Piper may be fictional but the lesson imparts by the story is something deeper. In fact, the word pied piper is now defined by the Merriam-Webster as “one that offers strong but delusive enticement”. Delusive means something misleading, deceptive, false or unreal. Enticement on the other hand is something that lures, tempts or attracts us.

There are many temptations in life. In the Bible, John the Evangelist in his Epistle classified them into three:

Lust of Eyes (Materialism)
Lust of the Body (Hedonism)
Pride of Life (Egoism)

If we are not careful, just like the children, we might fall into the spell of the Pied Piper. Just like fishing, Someone who is fishing will use bait to lure the fish. The fishes then unknowingly take the bait and this will ultimately lead to their demise.

Learn When To Stop

What do we do then? Life will not be as exciting if we will indulge ourselves in some form of guilty pleasure. Well, it is okay to indulge in the little things as long as you don’t overdo it. Remember that too much of anything is bad. You can eat chocolates, sweets, fatty foods and junk foods once in a while but to make it as part of your daily diet is detrimental to your health. It is okay to splurge and reward yourself with some little things every now and then but to do it on a consistent basis despite the fact that it is ruining your budget can lead to unnecessary debt. Cellphones and the internet are invented for our convenience but to make your life revolve around will already affect your relationships with the people around you. The key is learn when to stop before it harms you.

The song Pied Piper by BTS said it all. The song gives a message to the Army, their fans, to become more self-aware about how much they indulge in BTS. It is okay to idolize them however, if it becomes too much to the point that it will affect their daily responsibilities in life, then fans need to learn to stop and control themselves.

Stop. Now stop watching and study for your test. Your parents and boss hate me. Video clips, pictures, tweets, V app, Bon Voyage. I know you can’t help what you like but stop. Interpret the music later. You have so many pictures of me in your room anyway. It’s not just one hour, but it’s a whole year that will disappear.
– RM of BTS, Pied Piper

Learn when to stop before it ruins your life.

Feature Photo by Jonathan Petersson from Pexels

Feb

2021

Spring Day

Reading Time: < 1 minute

Spring is the season of new beginnings. It is in spring that flowers bloom, animals awake and birds start to chirp. No wonder spring has always been associated with hope. The signs of new life popping in every corner is proof that the dreary cold and winter days are finally over. In the same way that hope can actively transport an individual from darkness to light. Hope gives the promise that someday, circumstances will get better. That is why people look forward to that first spring day.

Passing by the edge of the cold winter, until the days of spring, until the days of flower blossoms. Please stay, please stay there a little longer.
– BTS, Spring Day

In times like this, when everything seems to be gloomy; more than ever we need to hold on to the power of hope in our lives. Don’t give up. Believe that one day, all this will be over. Soon, spring will come. Someday, we are all going to look back to this day and maybe understand why we had to go through such difficulty in our lives. Thus, is it important to learn the lessons and move on in life. Understand that life goes on. Hopefully, we can all come out of this as better, happier, healthier and wealthier human beings.

So, turn your focus from the negative to the positive. Visualize what your spring day is going to be like. What do you want your future to be like?

That is one good thing about this world…There are always sure to be more springs.
– L.M. Montgomery

Feature Image by Pixabay.

Jan

2021

What Do You Focus On?

Reading Time: 2 minutes

You just bought a new red car over the weekend. On your way to work on Monday morning, you have noticed that suddenly there are so many red cars exactly the same as yours on the road. They were not there before! What happened? Just like you, did they decide to buy the exact same car as yours over the weekend? That’s unlikely. What happened is that your Reticular Activating System (RAS) has been activated. The red cars have always been around you. It is just that you did not notice it before.The only difference is that you are aware of them now. So, what do you focus on?

What Is The Reticular Activating System?

The Reticular Activating System (RAS) is a bundle of neurons in the brain. Its primary function is that it is in charge of a person’s sensation and attention. Anatomically, it is just the size of a little finger but it plays a very important role in our being because it filters the information being sent to our brain. It removes out any unnecessary information. There are millions of information out there at any given time. The brain cannot process everything so it only chooses information that it thinks is important to you.

For example, if you are in a room full of people and you heard somebody call out your name, then your first reaction is to look, right? That is because your RAS recognised the sound of your name. You are not going to even bother when somebody calls out other people’s names, are you? That’s how crucial the function of an RAS is.

How Does The RAS Know What Is Important To You?

As mentioned, the RAS filters information. It chooses only those who are important to you. But, how does it know which is important to you? It knows through what you focus on the most. It validates your beliefs. It works within the boundaries that you set into. So, if you believe in something strongly, then the RAS will focus on that.

Have you noticed people who kept on saying…

“I’m never gonna lose weight”, never loses weight
“I don’t have enough money”, never have enough money
“I’m not good at that”, never get better in that particular field

On the contrary, people who focus on the positive attract more positivity in their lives. If you focus on the good things, good things will come to you. On the other hand, If you focus on the negative things, you will attract negative things into your life. Always have a positive attitude.

What you focus on grows, what you think about expands, and what you dwell upon determines your destiny.
– Robin S. Sharma

if you want to move on from your current state and live a better tomorrow, be careful on what you focus on. Focus on your goals. If you focus on your goals, your RAS will open your eyes to information, people, opportunities and situations that will help you achieve your goals.

So, what do you focus on?

First published in Pinoy Smart Living on 02.27.2019

Photo by Maurício Mascaro from Pexels

Jan

2021

10 Symptoms of a Poverty Mindset

Reading Time: 6 minutes

Do you have a rich or a poverty mindset? Did you know that a poverty mindset can lead to financial scarcity? Yes, our belief about things can influence our decisions and behavior about money. Thus, if you want to have financial abundance, you need to start with your mindset. So, how do you know if you are suffering from a poverty mindset. What are the 10 symptoms of a poverty mindset?

Half Full or Half Empty

Look at the featured image above. Do you see the glass as half full or half empty?

Some of you will probably say it is half full while some will say it is half empty. Your answer will depend on your attitude and perception of reality.

It is amazing how a single photo can be perceived in two completely opposite points of views. This simple test is actually used by psychologists to determine whether a person is an optimist or a pessimist.

Why is our perception so important? It is important because it will affect how you live your life.

Our life is shaped by our mind; we become what we think.
– Gautama Buddha

Our mindset greatly affects the direction of our lives. It influences our happiness, health, relationships and yes, even our finances. The financial gap between the rich and the poor is not because of the money, neither is it because of level of education, nor any other external factors; but rather it is all because of the difference in mindset.

So, if you feel like you have been working so hard all these years and yet you are being held back, maybe you are suffering from a poverty mindset.

10 Symptoms of A Poverty Mindset

To verify if you really have a poverty mindset, take a look at the following symptoms and ask yourself if you have it in you or not:

1.You Complain A Lot

You complain, complain, complain and complain. Did you know that complaining is the worst possible thing that you can do to yourself? When you complain, this means you focus on the negative aspects of your life. You focus on your problems when there are in fact a lot of things to be grateful for.

Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.
– Oprah Winfrey

Your mind is like a magnet. What you focus on expands. If you focus on the negative, more bad things will happen in your life.

2.You Play The Blame Game

You blame your parents. Sometimes, you blame your siblings. At work, you blame your boss or your employers. You also blame the government. At home, you blame your spouse. Some even blame their genes. You practically blame anything and everything around you. It is always somebody else’s fault but you. You refuse to take responsibility for the undesirable things. That’s a poverty mindset.

Many people who always blame the government for their situation. Yes, that may be true. After all, governments are far from perfect. However, how come there are people who became very successful in the same environment? The difference lies in the mindset. You can either play the blame game all you want or you can begin to take responsibility in your life and do something to change your situation.

3.You Believe You Are Always Right

Do you love saying “I told you so“? Do you always have to have the last word? If you answer yes, then you are a narrow-minded person. A narrow-minded person is a person who is not open to new ideas. They believe that their opinion is always right. You will never win an argument against this kind of person. If you are this kind of person, then that is another symptom of a poverty mindset.

To become successful, you need to accept that you don’t know everything. You need to be open to new ideas and embrace new ways of thinking.

The only true wisdom is in knowing that you know nothing.

– Socrates

4. You Won’t Invest in Yourself

You have money to spend on travels, gadgets, clothes and entertainment but you don’t have a budget to spend on further studies, seminars or even to buy a book. Some argued that they simply have no time. All those things are just mere excuses. What people do not realise is that the greatest investment that they can do is to invest in themselves. Your future is largely dependent on your willingness and ability to invest in yourself.

For example, if you work in a company and you think that your salary is very small, then ask yourself this question, is there someone else in your organization that is earning more than you do? Then why do you think the company is paying that person more? The answer is simple, most of the time, your compensation is based on your knowledge and skills. You want to earn more? Then invest in yourself.

5. You Believe is That Money is the Root of All Evil

If you believe that money is the root of all evil and all rich people are greedy, then you are already unconsciously derailing your way to success. These negative beliefs about money are products of your environment. If people around you believe in this idea, then your belief and value systems were definitely influenced.

For the record the bible verse where this belief system originated did not state that money is the root of all evil.

For the love of money is a root of all kinds of evil. Some people, eager for money, have wandered from the faith and pierced themselves with many griefs.
– 1 Timothy 6:10

The verse clearly states that it is not money per se that is evil but rather it is the love of money that is the root of all evil. Money is nothing but a tool. Money can also be use for the good of others.

6. You Avoid Your Finances

Do you know your personal net worth? Your net worth is the amount of everything that you own minus everything that you owe.

People who have a poverty mindset avoid looking at their finances or they simply don’t bother at all. Some people are even scared of looking at their monthly credit card statements. If you are scared to take a closer look and examine your finances, then that’s a symptom that you have a poverty mindset. You are scared to face reality. You keep on buying stuff you do not need and you don’t want to pay attention to where your money is going.

You need to keep track of your personal cash flow. You can only improve your financial situation if you are fully aware of your present financial situation to begin with.

7.You Focus on the Now

What are your plans 5 years from now? How about 10 to 20 years from now? If you have no idea how to answer these questions, then that is another symptom that you have a poverty mindset.

You put importance on the short-term rather than the long-term. You want everything now without considering the future consequences. You have no plan for the future. A financial goa l should be a must for everyone.

8.You Have All the Latest Trends on Credit

Take a look at all your possessions. Do you own the latest gadget? Are you a walking advertisement of signature brands? If you can afford it, then that’s a different story. However, if you have been using your credit card to pay for the purchases in monthly installments, then you have a problem. If you are this person, then that’s another symptom of a poverty mindset.

Spending on things will only make you feel better temporarily. Remember, you have nothing to prove to anyone. Don’t be so concerned in showcasing your wealth to people you don’t even like.

9.You Focused on Me, Myself and I

A poverty mentality focuses on getting rather than giving. If you are not willing to do anything for anybody without receiving anything in return, then it is a sign that you have a poverty mindset. You always think of yourself first. You always look into what’s in it for you.

For example, in business, are you more concerned about how much profit can you make rather than how much value you can add to your product or service? In a relationship, are you focused on what your partner can do for you rather than what you can do for your partner?

You need to give first before you can receive. That is the law of the universe. The most successful businesses in the world gave value to consumers first before their businesses grew.

10.You are A Consumer Rather Than An Investor

A few days before your salary, you are already thinking about what you will buy. You prioritise spending rather than investing. You spend first and save whatever is left behind. Most of the time, there is nothing left to save. So basically, you work to spend. All wealthy people save first before spending.

If you score 0 to 2, congratulations! You have a wealth mindset. It is just a matter of time before you become wealthy, if you are not one yet.

If you score 3 to 5, you are not yet there but you are on your way to overcoming your poverty mindset. Having the correct mindset is your first step towards financial freedom.

If you score 6 and above, that is a clear indication that you have a poverty mindset. Fortunately, mindsets can change. You need to deliberately immerse yourself on a growth mindset on a daily basis. That’s the only way for you to change your financial situation.

Edited Version. First Published in Pinoy Smart Living on 08.07.2018

Feature Image by Image by Gerd Altmann from Pixabay.

Sep

2020

How To Be Happy in Difficult Times

Reading Time: 3 minutes

This pandemic has caught everyone by surprise. We woke up one day and the world is different. Suddenly, it is like we are all living inside a science-fiction movie. We watch in horror as we see the number of people dying all around the world. What is COVID? How did this thing even happen? And even if we find the vaccine soon, the world will no longer be the same again. As we struggle to adapt to the new normal, another crisis is in the corner – the global economic crisis brought about by this pandemic. It’s not just a health issue now; there is still the challenge on how to survive this economic crisis. In times like this, it is difficult to be happy, much less stay sane. So, how to be happy in difficult times?

Below are some tips on how to be happy in difficult times:

1.Focus on What you Have NOT on What you Don’t Have

What’s the first thing that you do in the morning? if you have a habit of watching the news or checking your social media, then it is time to change your habit. The news will be full of bad things happening around you while your social media will contain things that others have that you don’t have. Instead of that, why not start a gratitude journal and write down at least three things that you are grateful for. By doing this simple thing, you are shifting your focus from the negative to the positive. Then you are starting your day on a positive note. Through this habit, you will be surprised that you can easily find joy in the little things in life.

The earlier you learn that you should focus on what you have, and not obsess about what you don’t have, the happier you will be.
– Amy Poehler

2.Accept Things That You Cannot Change

Many of us gets frustrated with things that are beyond our control. The pandemic, the past and other people are just some of the things that we have no control over. The sooner we accept that we cannot change these things, the sooner we will be happy.

In order to fully accept the situation, you need to go through a process of grieving first. Go ahead, cry your heart out. Feel the sadness and the pain. It’s okay to not be okay for some time. But don’t let it consume you. After some time, you need to start living your life again.

Focus on the things that you can change. You cannot control the pandemic but you can protect yourself from diseases. You may be buried in debt but you can slowly improve your finances through financial literacy. Learn to differentiate the things that you can and cannot change.

Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.
– Reinhold Niebuhr

3. Surround Yourself with Happy, Positive Individuals

Did you know that you are the average of the five people you spend the most of your time with? If you surround yourself with positive people, you will also have a positive attitude in life. In the same way that if you spend too much time with toxic individuals like those people who complain a lot, then you will also end up feeling down. Be wise. Be choosy about the people you hang out with.

You are the average of the five people you spend most of your time with.
– Jim Rohn

4. Find your Purpose

It may sound cliche, but things really do happen for a reason. There is a lesson with all this like how important our health is as well as the environment. The important thing here is to learn the lesson and move on. A purpose will give us the reason to move on. Life is not a steady path, there will always be bumps and obstacles along the way. Having a clear goal, will keep us walking on that path amidst the challenges. So, find your purpose. Unleash the genius within you. Your purpose is always connected with your gifts, talents and passion.

He who has why to live can bear almost any how.
-Friedrich Nietzsche

Feature Image by Enrique Meseguer from Pixabay Images

May

2020

5 Daily Health Habits to Remember

Reading Time: 4 minutes

We have been told since we were children that we should take care of our health. Most of us tend to prioritize our job responsibilities first and make time for other people in our lives second. We forget to focus on our own health and well-being. We don’t even have health habits in our daily To Do list.

In order to live a well-balanced life, we should practice daily health habits. These enable us to keep our selves healthy and active so we can have the energy to face life’s challenges. Being healthy also allows us to be fully present when interacting with the important people in our lives.

Here are 5 daily health habits that you can practise to maintain balance in your life.

Drink your water, lots of it

It is a healthy habit to drink water as soon as you wake up. Drink at least a cup or a glass, if you can, to start your day. This habit helps your body to activate its functions and get ready to work. Think of water as the oil that will jumpstart your engines. This means that whatever food (your body’s fuel) you eat will be properly processed by your body.

Also, make sure to drink your water throughout the day. Drink a glass of water at least 30 minutes before each meal. You can also do this before your snack to ensure that you get your recommended daily water intake. This also helps you feel fuller faster, so you don’t end up eating more than you should.

If you are trying to lose weight, drink water first when you feel a food craving. This should help you curb your craving to eat more than you should. Don’t worry too much if you have to go to the toilet more than usual. Drinking your water means cleaning your body internally so don’t hesitate to flush out those toxins.

Eat healthy and healthier

It is common sense to eat healthy for a healthier body. However, most of us associate this health habit only with athletes and beauty queens or for losing weight. We should take responsibility for our own health by being mindful of what we eat and put into our bodies.

Don’t be apologetic about eating your greens and fruits. Don’t feel shy when you go for a salad instead of the regular meaty items on the menu. Choose to drink just plain water or a fresh fruit juice instead of soda. You may be criticized or ridiculed by your friends and colleagues; but keep in mind that you are only looking out for your health.

Try eating at least one healthy meal each day. When you’re ready, go for 2 healthy meals. Do this until you are finally able to make healthier choices for all your meals and snacks.

Don’t stay still (for too long), keep moving

This doesn’t mean you absolutely need to go to the gym to get your sweat on. You can do simple, at-home exercises to start integrating movement as part of your daily health habit.

Deciding to take a walk instead of riding the tricycle and taking the stairs instead of the elevator or escalator. These are some simple ways you can keep moving throughout the day.

Even on your office chair, you can do some stretching exercises from time-to-time while seated. You can also walk around the office and chat up some colleagues while you do so. Or you can walk outside the office building as a break from sitting for several hours. Check first if this last one is OK with your HR department. You can dance a bit, stretch while your standing as you print, or wait in line at the water cooler.

You can always choose to exercise in the morning before going to work or in the evening before your dinner.

Allow yourself some “Me Time”

During the day, take at least 10-20 minutes to have some time alone. Whether you spend this in meditation or doing something creative; such as doodling or writing on your diary or journal, is your choice entirely.

You can also use this time to visualize your goals to reaffirm them to yourself. Spend this time contemplating the things that you are grateful for in your life. You can spend this time in prayer. You can spend this time to contemplate and reflect about your day or to think about your important plans.

The important thing is to be alone, with yourself, with your thoughts. Focus your attention on yourself for this duration of time.

Get your regular dose of sleep

Going on overtime might seem financially rewarding, but you won’t be as productive the next day.

Ideally, you should sleep not later than 10PM. Research has shown that your body repairs itself from 10PM to 3AM in the morning; so you should be sound asleep during these times.

Better sleep means better waking times and a brighter start to your day. You can schedule “Me Time” in the early hours of the morning, and at the end of the day.

As you integrate these daily health habits, you will notice and feel the difference in the days to come. You will feel lighter, have clearer thinking, can concentrate better and become more productive. You can also start taking steps to ensure your health in the 6 dimensions of wellness in your life.

Most of us don’t take our health seriously. We tend to think that only athletes and celebrities should be strictly following diets and exercising; because it is their job to look good. Shouldn’t we be responsible for keeping ourselves healthy? Wouldn’t you want to feel and look good too?

Take your health seriously so you can enjoy your daily activities more fully and with more focus. You can slowly integrate these morning habits to help you achieve your goals.

Updated. First published in Pinoy Smart Living 12.03.2018.
Feature Image: Original Photo by THE 5TH on Unsplash.

Apr

2020

How to Overcome Challenges

Reading Time: 3 minutes

Life is full of of adversities. It is all part of our journey in life. Challenges are crucial for growth and success. Without them, we will never have a chance to improve and become better persons. Conquering them is not easy but it is possible. What is important is the will to find ways on how to overcome challenges.

Adversity has the effect of drawing out strength and qualities of a man that would have laid dormant in its absence.
Herodotus

Unfortunately, not all people bounced back. There are those who got stucked in the past. These people tried to relive the pain of the past over and over again. They are not making progress in life. They are also unhappy. You don’t want to be like them.

At the other side of the fence are the champions. They are the ones who survived the adversities that came their way. The challenges that they have encountered in life became their stepping stones for success. They conquered and were able to rise above the storm. You want to belong in this group.

Being challenged in life is inevitable, being defeated is optional.
Roger Crawford

Yes, it is possible to overcome adversities. It is going to be hard. It will be painful and very difficult. You must be unshakeable. You need to persevere. Don’t be discouraged by defeat or failure. That’s the only way to survive and conquer adversities in life.

Here are some tips on how to successfully overcome adversities:

1. Take Responsibility for Your Life

Be responsible for your actions. You are where you are right now because of the decisions that you have made in the past. Acknowledge what happened. Take ownership of your past behaviours. Stop blaming others. Accept the fact that there are some things that are beyond your control. Instead, ask yourself what are the things that you can control and could have done differently. Learn the lesson and move on. The sooner you will take responsibility for your own life, the sooner you can get out of that predicament.

Don’t play the victim to circumstances you created.
Unknown

2. Focus on Your Goals

What do you want to accomplish in life? Many people have a hard time overcoming adversities because they don’t know what they want in life. It is difficult to focus when you don’t know what you want. It is like driving your car without a clear destination. So before anything else, you need to first start creating your life goals.

If you are focus on your goals, you won’t get distracted easily. You will only pay attention to things that will help you achieve your goals. No matter how hard, you will search for solutions to problems.

3. Have the Proper Mindset

Your mindset affects the direction of your life. Whether you become a success or failure in tackling life’s challenges relies heavily on your mindset.

Your mindset is your mental disposition. It includes your values, thoughts and beliefs. It determines how you response to events that happen to you. If you think you can overcome it, then you will. In the same way, that if you think the problem is too big for you to handle, then it is going to be too big for you to handle. That’s why it is very important to have the proper mindset in times of crisis.

Whether you think you can or you think you can’t, you’re right.
Henry Ford

4. Practice Gratitude

You need to practice gratitude especially in tough times. Gratitude helps you feel good. It diverts your focus from the negative to the positive. You begin to look at what you have rather than what you don’t have. You will feel blessed. It will become helpful especially during times of anxiety and despair.

5. Surround Yourself with Positive People

Have you heard of the saying that “you are the average of the five people you spend most of your time with”? The people you surround yourself with has an enormous power to influence your life. They directly affect your mood, mindset, motivation and decisions.

For example, you have decided to improve your wellness. You made a promise to yourself to start eating healthy foods but every time you go out with your friends, they kept on eating fast food. Compare this in a scenario wherein all your friends eat organic and fresh produce. In which case do you think will you be achieve your goals?

The same is true if you surround yourself with positive people. Positive people will support you, encourage you and compliment you while negative people will criticize you and put you down.

6. Be One With Nature

Did you know that there is a new wellness model called Ecowellness? Ecowellness pertains to psychotherapeutic activities that involves nature. You can go to the beach or the mountains, take a walk in the park or do gardening in your backyard. In other words, it is using nature to heal and reduce stress. It is allowing yourself to experience calmness and in the process cultivate deep awareness of one’s self. Before you know it, you will that moment of clarity wherein you will know what to do with the challenges ahead.

Feature Image by Posted by A.L. Jonas in Emotional, 0 comments