When faced with a situation that provokes strong emotions, take a beat. Slow your breath and stimulate your vagus nerve by breathing in for a count of 4, holding for 2 at the top and exhaling for a count of 6. After a few rounds of breath, respond to the situation you’re facing.

It’s okay to take some time to decide before giving an answer. Often we feel pressured to give an instant yes response to requests for our time and resources. Instead of providing your answer right away, take the time to consciously decide if a yes response is really right for you. Even if your answer is ultimately yes, making the decision intentionally will give you a sense of ownership and control over your decisions and how you choose to spend your time and resources.

Establishing an intentional environment by mindfully choosing your music and scents will dramatically affect your mood. Reggae music and bright scents will help evoke happy, positive emotions. Spa-like zen music and lavender scents will help you feel more relaxed. It’s worth it to take a minute to enhance your environment with sounds and smells that complement the mood you are in, or the mood you are hoping to move toward.

Peter Tosh Pandora Station

Zen Garden Pandora Station

As long as you are pursuing your best life, at least in some small way, you are on the right track! You may not be fully there yet, but as long as you have a plan to take steps to pursue your truth and make your dreams happen, you are living your best life! Bottom line – don’t surrender to the mundane or ordinary, always strive for your version of extraordinary!

Humans need time to contemplate in order to innovate. Companies should allow the time and space for their employees to play with new ideas, brainstorm, etc. Sadly, this practice is more the exception than the rule. Our lives are dominated by endless “to do” lists both at work and at home, leaving very little time to think or contemplate. Our human minds are incredibly complex and capable of producing life changing ideas. Back when “work” was mostly in pursuit of survival, the brain had time to think, contemplate and innovate while working. Such tasks as cooking from scratch, washing clothes by hand, working the land, chopping firewood, all provided the space for our brains to daydream and spark new ideas. Now our “work” takes most of our available brain space. Perhaps this is why meditation is such a popular practice. The act of meditating provides the time and space to be still and quiet. A time to calm the monkey mind and allow ideas to blossom in the stillness. I believe it would be a great balance for individuals to be given the opportunity to find stillness in the workplace and to find stillness at home. Stillness is necessary for great ideas to spark and for your life’s purpose to reveal itself.

I love this quote from The Economist Magazine (May 29th – June 4th 2021, page 61). “The Pause Principle,” “reports that executives say their best ideas often come when exercising, taking a shower or commuting.” Turn off the noise during these practices and let the ideas flood in!

Take the “work” out of working out! Yes, we all know regular exercise is a healthy practice. I believe our mental attitude toward our chosen form of exercise matters just as much as the physical practice. If we dread exercising, it’s not going to happen. Take the time to think about what type of exercise you would most enjoy doing. Even if it is simply walking in nature, do it! Don’t pressure yourself to find a more vigorous form of exercise just to satisfy some statistical measure of the “type” of exercise you think you should be doing. If you choose exercise you are passionate about (or at the very least don’t hate) you are far more likely to enjoy your exercise experience and, in turn, far more likely to exercise more frequently. My favorite forms of exercise are hot yoga, walking in nature, surfing, hiking, dancing and skiing. All of these exercise practices bring me joy! What is your exercise joy?

Look at your weekly “to do” list. This exercise can be done for your work life and your home life. Choose one color to highlight weekly tasks/activities that you enjoy and another color to highlight the ones you dread. Notice the balance. Is there more of one color than the other? Are there any highlighted items in the dread color that can be eliminated? Is there an opportunity to move some of dread items, that cannot be eliminated, to a more favorable time or day? Perhaps, earlier in the week, or in the morning, when you’re more fresh? Get creative with a better way to structure your week!

This method promotes an overall philosophy of eating healthy, whole foods in an intentional way, connecting with community and incorporating movement in your day, throughout the day. See my post in The Journal (The Mediterranean Method) for more detailed information on this way of living.

The Mediterranean Method by Steven Masley, MD

It happens to all of us….too much indulgent food leads to feeling heavy, sluggish and generally bummed out. I have a solution! For one day, eat super clean. Make yourself my Morning Smoothie for breakfast, eat raw fruits and veggies throughout the day, drink bone broth, ginger tea, make a raw salad with light dressing for lunch and dinner, and have raw nuts for a snack. You’ll be amazed at how much better you’ll feel the next day. This is a great practice to use anytime you need a reset. See my post in The Journal - Raw Fruit and Veggie Cleanse for more information.

Raw pumpkins seeds have a ton of protein and are a great source of antioxidants, magnesium and fiber. I have a daily practice of having a small handful of raw pumpkins seeds in the morning when I take my daily vitamin.

I’m in my car for short bursts multiple times a day. Running errands, taking the kids to/from school, to/from activities, etc. A great way to make this time more enjoyable, and improve your overall mental state, is to commit these “gaps” to growth. Other “gaps” occur when I’m folding laundry, washing dishes, even showering. I’m not suggesting that you fill every moment with noise. There is tremendous benefit in allowing time for reflection, contemplation and silence. However, some “gap” times provide prime opportunity to grow. My method for growth is to listen to a podcast that I know will teach me something or leave me feeling inspired. Some of my favorites are –

Jay Shetty “On Purpose”

Deepak Chopra “Infinite Potential”

Gwyneth Paltrow “Goop”

Dr. Taz “Super Woman Wellness”

Why is it that we only celebrate the big things, the big milestones and events? Why do we not feel accomplished until the big end goal is achieved? I invite you to celebrate your little successes. At the end of the day, challenge yourself to write down all the things you did that day (big and small). You’ll be amazed at how many important things are accomplished every single day. Celebrate all that you’ve achieved!

Realize that dreams take time to develop and maybe what you are planning for today won’t happen today. By keeping the dream alive, and taking steps to that end, the dream will eventually happen. I have been dreaming about this career, this idea for a website resource for health and wellness since around 2005. The dream has gotten closer and closer over the years, and all the planning, brainstorming and preparing is leading me where I ultimately want to go.

Like most of us, my life often feels overwhelming and way too busy. My favorite mantra when life starts going sideways is "do the next thing....then, do the next thing after that." When my to do list is far too long, and I know full well there is no way I will complete everything in one day, I take a deep breath, exhale and I do the next thing on my list. I try not to think about all the other things that will come next on the list, but just focus on doing that one thing. When I'm finished, another deep breath and exhale, to release tension and reset, and then I move on to the next thing, then the next thing after that and so on. This small practice helps tremendously on my busiest days. I hope it will help you too!

Belief #1 – Anything is possible if you put in the time, effort and set the right intentions.

Belief #2 – Doing something to help someone else is always guaranteed to make your day better and your spirits brighter.

Belief #3 – A healthy diet, plenty of sleep, exercise, strong/secure relationships, financial security and a belief of hope for your present and future contribute to an overall happy life.

Belief #4 – Kindness and patience always win and produce a better outcome than judgement and rage.

Belief #5 – Make it a goal to have positive interactions with all those you come in contact with.

I used to be the person that would stay in bed until the last possible second. In the last few years I’ve really been craving time for myself to journal, read, meditate and just generally have some quiet. The best time, I’ve found, to find this time is in the early morning. It took repetition and persistence to make waking up early a habit, but I’ve done it. I don’t set an alarm and my body naturally wakes between 5:30-6am. I prep my coffee the night before and set it on a timer. As soon as my eyes pop open, I am so excited to grab a warm cup of coffee, my book and my journal and head to the couch. No one else in my family is up at this time, so the house is very quiet. I light a candle, turn on minimal lights and put on my Zen Garden radio station on Pandora. This ritual is one of my most cherished habits and is something I look forward to every day. That said, I don’t believe waking up early should take higher ranking over a good nights sleep, so waking up early requires the discipline to go to bed early. Please feel free to reach out to me if you would like suggestions or book recommendations on starting your own early morning routine. It is 100% worth it!

Two great books to get you started -

The Miracle Morning by Hal Elrod

Own Your Morning by Liz Baker Plosser

The combination of peppermint and grapefruit essential oils together can help give you an energy boost and curb cravings! Lavender and Bergamot essential oils are a great combination to destress. Practice deep belly breathing while inhaling the scents!

Saje Natural Wellness

The Essential Oils Hormone Solution by Dr. Mariza Snyder

I have been utilizing this practice for over 20 years. Anytime I’m looking to get exercise, but also sort out a problem or brainstorm I go on a power walk. I’m fortunate to live near the beach, my chosen power walk location. This technique can be used anywhere! I believe somewhere in nature, with minimal people/distractions is best, but walking around your neighborhood will do just fine in a pinch. It’s best to establish a route that you know well and know you can complete in 45 minutes or so. This way your mind is completely free of everything, including paying attention to the time to make sure you are able to complete your walk and get on with the other commitments in your day. The most important elements of this practice are to not bring a phone, a friend or any distractions. This walk is about you and “authentic you.” By taking away distractions you are able to tap into your inner self, the place where the truth lives. We’ve all heard the term “the answer lies within,” and this practice allows you to tap into that place. Start your walk and see what thoughts or issues pop into your head. Start talking out loud about the topic (this is why I suggest walking somewhere with minimal people). The more free you feel to talk out loud, and even gesture, the better this technique works. You’ll be surprised what answers, strategies and solutions arise! Let your mind wander naturally, without putting pressure on yourself to find the answer to every issue that comes up. If you feel your mind wandering to an entirely different topic, let it, and start exploring. You may even have times when your mind goes blank and you just notice the beauty of the nature around you, or appreciate the silence of your thoughts. It may take time to become comfortable talking out loud to yourself, but it has been absolutely transformational in my life and I am 100% certain it will be in your life too!

These days we tend to fill every gap and silence with noise. Checking your email at a stoplight, listening to a podcast while washing dishes, talking with a friend on the phone during a long drive. One of my other tips “Commit Your Gaps to Growth” contradicts what I’m saying here, but I’m aware of that. What I’m suggesting is that, on occasion, force yourself to choose silence over noise or distraction. Constantly filling our minds with outside information blocks our brain’s natural ability to think and feel. Reacting to what we are reading or hearing is not the same as purely sitting with your own thoughts and feelings.

With every dawn comes a fresh start. No matter what happened yesterday or years before that, today is a brand new chance to live your best life and be the best person you can be. Make better food choices, be kinder to and more compassionate with all those you encounter, respect our planet, have grace with yourself, go after your dreams. As evening sets in and you realize today didn’t go as you hoped, leave the past in the past, try again tomorrow, and so on and so on…..

Everything has the potential to become a habit, good or bad. Consider this in all that you do. Once something is a habit, it becomes mindless and hard to break. This is wonderful for good habits, but devastating for bad habits.

Find balance with your daily moods and make the most of you day, whatever mood you’re in. By this I mean taking it easy on days when you feel off, tired and overwhelmed. Have grace with yourself on these days to do less and try to recharge your batteries. Conversely, on days when you have a lot of energy and a positive attitude, harness this power and get things done! Eat right, exercise and be productive. This balance of grace on difficult days and high functioning on other days will produce an overall balance in your life.

If you are struggling with a decision ask yourself if a solution needs to be found in order to move forward. If the answer is yes, prioritize the decision and make time to get clear on the answer. If the decision is causing stress and anxiety and isn’t something you absolutely need to make a decision on, skip it, let it go and move on to something that has higher value to you. For women, be mindful of where you are in your cycle. Sometimes decisions are more difficult to make in the days leading up to the start of your cycle. If the decision is a particularly big one, I suggest waiting until after your cycle starts, if possible, before making the decision.

If you had all the money and resources you desire, what would change about your immediate world and what would not change? Would the changes really bring you more happiness or would your world still be similar? Decide what amount of money would provide a real change/relief and that is your sweet spot, anything on top of that will not change your day-to-day happiness and isn’t really necessary to improve your life. Believing this truth provides freedom and that is priceless!

Don’t apologize for actions you believe in, but instead find empathy for how a person may feel as a result of your actions. Be brave enough to make things awkward in order to effect positive change.

Try this exercise….when you react strongly to something, negative or positive, point your finger straight out in front of you and notice the three fingers pointing back at you. This physical interpretation is a reflection of what your reaction is really about. You may think your reaction is purely outward, but the 3:1 suggests it is more inward. If you are reacting positively, there is something about what you are reacting to that you would like to bring into your life. If you are reacting negatively, there is something about what you are reacting to that is a part of your own life that you need to work on, whether you are aware of it or not.

Instead of dwelling on what you should have done in the past, challenge yourself to imagine what yourself 5 years from now would tell your current self. All we have is the present, and the hope for a bright future, the past is the past, leave it there.

Simply consuming water improves your life in so many ways. From healthier skin, hair, nails, to more energy and better gut and intestinal function, drinking water leads to a happier healthier you!

I believe there are three truths that connect us as humans and break down the barriers of race, religion and wealth:

Reality #1 - No one knows with 100% certainty why we’re here.

Reality #2 - Everyone will die eventually.

You can’t get out of dying, but you can improve your quality of life, healthwise, while you are alive. Eat well, sleep, meditate, exercise, smile and have fun!

Reality #3 - No one knows with 100% certainty where we go when we die.

Embrace what you believe and respect what others believe. The memory of your life is the legacy you leave behind. By following a path to promote positivity and positive change while you’re here, you secure your legacy as positive. Full circle!

Knowing we can’t control the 3 realities above, let’s examine what we can control. We can control how we act, how we react and how we treat others. Treat our earth and all those you come in contact with (human or otherwise) with kindness and respect. This practice will make your time on earth more valuable and enjoyable. Don’t just take up space. Showing kindness to everyone you meet, acknowledging all those you meet as living a human life, experiencing a human life, leads to a feeling that we are not separate, we are one. This belief leads to peace.

Like most of us I crave something sweet in the evening. I used to have a dish of ice cream or a cookie or two. I found that my evening dessert routine had become a habit. Still in search of something sweet and comforting, I swapped my dessert habit for tea. It was not a slam dunk at first. Yes, I still craved dessert, but, over time, I transitioned to craving tea. The key to success with this ritual is to keep a variety of teas on hand. I add wild local honey and lemon to my brewed tea. The honey adds the sweetness I’m craving, and the tea provides a warm, cozy feeling. Sometimes I add a bit of high-quality dark chocolate to my evening tea ritual, but I try not to make that a permanent part of the habit. Yes, I still have that dish of ice cream, or a cookie or two, on occasion, but that indulgence is now the exception, not the rule.