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How The Ten-minute Solution Changes Everything

Have you noticed that the simplest solutions are usually the best? The ten-minute solution is a prime example, and it can be used in different ways in various situations. Here’s how it works.

Exercise

Is it difficult to stay motivated with your fitness routine? On those days when it is tough getting out the door, tell yourself you are going out for ten minutes. If you still don’t feel motivated after ten minutes you can quit, but usually it only takes getting started to make a difference.

It also helps to start small. Instead of aiming for high weekly mileage, why not say you will do one mile a day and then if you can do more that’s a bonus.

Parenting

The ten-minute solution can be used to help children transition from one activity to another. Let’s say you are at the pool. When you are about to leave tell your children, “We have ten minutes before we go.” When ten minutes have passed announce it is time to go. Most of the time the children will not make a fuss because you prepared them.

Working at home

When you are working at home, give yourself a ten-minute break every hour. The ten-minute break will help you to come back ready to be more productive.

Limit scrolling time to ten minutes so you do not lose yourself when you can be more productive.

Letting something sit

Whether you have just finished an article or a tricky e-mail, let it sit for ten minutes before you push send or publish. After ten minutes, take a fresh look and see if you want to change anything.

Waking up

The way you start your day can set the tone for your whole day. Give yourself ten minutes to wake up. Stretch in bed, take some time to think about the day, and listen to the quiet.

I hope the ten-minute solution will help you. If you would like to see more of my writing check out my blog at www.jenniferswriting.org

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Use The Energy Around You

We all complain about being tired at some point because most of us are running around trying to do a million things throughout the day. We are trying to perform at our best for work, we have to maintain our home, shop for groceries, and care for our family and we are also told to exercise to maintain our health as well as finding time to unwind. Merely thinking about balancing all that can be exhausting but the answer for recharging your batteries is all around you. Let me tell you where your chargers are hiding.

The energizers

Some people have the ability to recharge us. They are the ones who know exactly what to say, they make you laugh and they can find the positive in everything. Spend as much time as you can around these people and you will feel the burdens fall off your shoulders. Even better than hanging around them, become one of them. As a teacher, I can be in a horrible mood but I know once I walk into my classroom, my students will lift my spirits as they tell stories and make me laugh.

Nature

Being outside can bring peace and relieve our stress that sometimes steals our energy. Go outside and listen to the energy around you. There are so many sounds of life around us but we are in such a hurry we do not always notice them. Being outside can be a stress reliever and since stress drains our energy being outside will counteract that.  Go for a stroll and walk to observe, not to burn calories. Look at the different styles of homes, the wide array of beautiful flowers, and notice what everyone is doing.

Music

Music can provide soothing moments and it can also motivate us with a bouncing beat. We can cry along with a sad song or sing at the top of our lungs while we make up the words. Play music to rev up your mood or to calm your soul. Music is a great energizer.

Food

Food is a natural energizer because we need it for fuel but a good meal can lift our spirits too. Food is love and enjoying what we eat is one of the greatest pleasures in life. Cooking is also a great way to relieve stress and reenergize. Something is comforting about being in the kitchen creating something wonderful to share.

Laughter

Laughing will make you feel better every time but even listening to laughter will perk you up. Notice how you react the next time you hear laughter. It is hard not to smile.

Exercise

It does not seem logical to say that expending energy can create more but any form of exercise will get your blood circulating and your heart rate up. Often at school when we are starting to fade during our planning period, we will go out for a quick walk to re-energize for our next class.

Use aromatherapy

Great smells can perk you up. Whether you use a candle that smells great, use essential oil and a diffuser or sprinkle some oil on your palms and breathe it in, smells have been known to lift our moods. Experiment and see what you like the most. I use wild orange in my palm and an oil called breathe in the diffuser. If you have a cold or a headache, peppermint oil is a great choice. I always diffuse breathe in my classroom and my students comment on how good it smells. They call the peppermint oil the magic oil because I have cured quite a few headaches and helped congested noses with a few drops.

Buy plants

There is something about taking care of plants and being surrounded by color that is energizing. Knowing that you are responsible for growing something and helping it flourish gives you a boost. 

Adopt an animal

Animals require and renew our energy. Playing with an animal or watching its behavior can pick up your mood in a minute.

Do something you enjoy

Doing something you like to do will raise your energy level. The anticipation of doing something fun can keep your energy level up all day.

There are a few things that can drain your energy instead of replenishing it and this might be slightly different for everyone. Find what fills you up and do more of it while avoiding those things that steal your energy.

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5 Ways to Improve Your Mood

Have you ever had a day when you woke up angry, hating the whole world, and you are annoyed at everything?  Some days you might be in a fine mood, but your day starts off badly, or you have an unpleasant interaction with someone and that sets the tone for the day.

 Even the most positive person has these days, but they aren’t pleasant for the person having them, or the people who are around the negativity.  I always know when my husband is having one because he contradicts everything I say. I could say, “The sky is such a pretty blue.” He will answer, “It’s not really that blue, it’s grayer.” Instead of needing to feel that I am right, I see the humor and realize he is only having one of those days.

Being in a bad mood is never a good feeling, but you always have the power to change that negative energy to positive. Here are a few ideas to help you improve your mood.

Find the funny. I find it difficult to stay in a bad mood when I start laughing. Watch funny videos online, or a movie that makes you laugh. Spend time with that person who makes you laugh so hard that your stomach hurts. Watching the antics of animals and small children can bring a smile to your face.

Retreat and recharge. Do you ever feel like you need some time away from everyone and everything? Making a mini escape is a healthy way of preserving your mental health. It is easy to be overwhelmed, and taking some time to be quiet and have time to yourself can help you come back stronger.

Rest. I know this is probably easier said than done, but fatigue can wreck your mood, and when you are feeling down a quick nap, or watching a movie on the couch, or curling up and reading can feel like heaven.

Eat your favorite food. Food is good medicine and one of life’s greatest pleasures. Cooking is also a great way to reclaim your peace. Put together your favorite meal and watch your bad mood slip away.

Go outside and move. Being outside and moving are both ways to heal your mood. It doesn’t matter what form of movement you choose. It could be running, walking, biking, playing with children, swimming, gardening, or any other activity. I love to run and that is what I do anytime my emotions swamp me.

Always remember you have the power to change your mood, you only need to discover which tools work best for you.

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Your Emergency Emotional Kit

Do you have those days when you wake up in a funk? There might be good reasons for those feelings, or you might be having one of those days when you are feeling off kilter.

Most of us keep a first aid kit for when we have a physical issue. It’s just as important to have an emergency kit for our mental health too. What do you need to ease those hard days? Here are a few ideas.

Make a playlist. Music can heal, so use it to help you when you are struggling. Make a playlist of your favorite songs. You can also make several different ones. One can be upbeat motivational songs, another can be quiet and peaceful, and a third can be a combination. Listen to them depending on your mood.

When I was stressed, I used to listen to I can only imagine by Mercy Me and something about the song always calmed me. Music has power so use it to help your moods.  

Laugh. It’s difficult to stay sad when you are laughing. Do you have someone who makes you laugh so hard that your stomach hurts? I can’t completely explain it, but when my oldest daughter and I are together, hilarious things happen. We start laughing and things go downhill from there. Spend time with your person. Watch funny movies and videos. See the humor even when you are having one of those days when everything seems to be going wrong. Imagine yourself telling the stories of what happened to your friends.

Eat your favorite food. Food is fuel, joy and love. Why do you think guests all seem to congregate in the kitchen? I can make it through a bad day if I know a good meal is in my future. There is also something soothing about cooking. You don’t have to be good at it or make something fancy, just have fun putting something yummy together. Sharing good food with friends is even better.

Retreat. Do you ever feel like life can be a battle? Sometimes we can benefit from a few minutes alone doing nothing except reflecting and being quiet. Let your mind go blank and regroup.

Move. Running has been my escape for years, but if running is not your thing then any movement will do to work out the kinks and soothe your mind.

Sink under the covers. I’m hyperactive, so I don’t lie down often, but after a Mohs surgery I was told to take it easy for a few days. I forgot how fun it is to slip under the blankets and watch television or read.  

Do your favorite thing. Do whatever activity you love to do. It can raise your mood when you can look forward to something fun.

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Retreat-Reflect-Reset-Recharge

Retreat-Reflect-Reset-Recharge

We all need a plan to recover from those days when absolutely nothing went right, and you would like to delete the day and start over. What do you do when life overwhelms you? It might be a time when you feel alone, maybe you have had some heavy losses, failures, or disappointments. We all have times when we are tired in mind and body, and we need time to retreat, reflect, reset, and recharge.

I often need quiet time, but when too many heavy things happen at once, I need to retreat. When I retreat, I use that time to come up with a plan by reflecting on what I need to change, then I figure out how I can make that plan work with a reset. After I stop feeling all the emotions because the initial plan failed, I come back recharged and ready to come back stronger.

An example of this for me happened recently because of my writing. I was writing an average of two articles a day for my blog and online sites, writing a monthly article for free for two local magazines, and trying to write two books at once. My energy was drained, I was frustrated from a lack of revenue, and I felt unfocused. I turned to my husband and said, “This isn’t working.” I decided to change quite a bit. I write online when I feel like it without letting the lack of revenue bother me, I started vending my books at local markets, and I am going to networking meetings. I have made valuable contacts and connections, and I am recharged.

If you feel a need to retreat, you might only need to remove yourself from all the noise and interactions, but if it’s time to change a situation then slow down and reflect on what you need for happiness. Slowing down and reflecting on what is happening around us can provide us needed perspective.

When our energy level is low it affects our productivity and creativity. Do whatever helps you recharge. It might be taking a nap, watching a movie, eating a great meal, laughing with friends, or sitting outside and doing nothing. There are no rules to recharging, but you should never apologize for doing it because it will help you come back stronger.

Allow your feelings to flow. Don’t lock them away but check the source of the feeling. Did someone say something hateful that cut deep? Don’t let those words affect you because that person is struggling with issues. Leave those issues at her feet without picking them up and making them yours.

You have your battle plan for life now, so next time you feel like the hard days are winning, Retreat, Reflect, reset, and recharge.

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Your Mental Responsabilities

Everywhere we look there are messages about our physical health. We are told repeatedly that it’s our responsibility to exercise and eat well to maintain our heath. The component that is missing though is our mental health, which can be considered the control center for everything else. We need to take responsibility for maintaining a mind that is calm, strong, engaged, and creative, but with all the noise and roadblocks that are thrown at us, taking responsibility for our mental health can be a struggle. Here are a few ideas that might help with the battle.

Don’t be reactionary

Social media is a powerful resource, but you need to use it wisely. I enjoy connecting with family and friends and I have found inspirational quotes when I needed them the most. Unfortunately, it can be harmful to your mental health. I can waste too much time reading and watching reels when I need to be doing something productive, but the real harm comes from your reactions to people’s posts.

You don’t have to scroll very far before you find a post that inflames your spirit. The good news is though, it’s not your responsibility to respond to everyone’s opinion and the best way to show your displeasure is to ignore it and save yourself any drama and rising blood pressure. Let it rest right where it is without giving it the attention that someone is seeking.

Realize you don’t have to solve every problem

There is so much emotional need around us that we can feel overwhelmed with other people’s issues, but we don’t have to solve them. We can empathize and show support but allow others to own their issues.

Use silence to heal

Silence is powerful. We can use it to recharge, and reset, but it is also a great tool to use in relationships. Instead of filling in the gaps in a conversation, stay silent. Watch what the other person does. I have found out so much information by not talking and it saves energy.

Run away

If you feel things deeply you might need to escape from time to time. You can run away by doing something you love or finding a quiet spot where you can be alone. I literally run away. Running has kept me sane most of my life because I imagine leaving the problems behind me as I run. Movement also clears my head.

Lose yourself

Do something you love where you can lose yourself completely in that activity without having to think of other things. Some examples would be reading, music, movies, and any form of art.

Stimulate your mind

We all want to keep our minds sharp so do something new that makes your brain work harder. Two examples would be learning to play an instrument or learning a foreign language.

Walk away from negativity, drama, and toxicity

Any of these three will do you harm mentally. They are head games that will exhaust you mentally. Don’t hesitate to draw boundaries with these and let people know you don’t want to play. Last weekend, I was at a vendor event selling my books. It’s common to visit other booths, but when I walked to the booth next to me, the vendor started telling me everything that was wrong with the event. He was criticizing the organizer and doing it loudly enough for her to hear. I turned and walked away without replying. The next day we were at another event together. He apologized to be and said that sometimes he gets grouchy.  

Tend to your thoughts

Your thoughts have power over you. It is harmful If you allow the voices to creep in that beat up your self-esteem. I read this quote today from Bruce Lee.

“Don’t speak negatively about yourself, even as a joke. Your body doesn’t know the difference. Words are energy and they cast spells, that’s why it is called spelling. Change the way you speak about yourself, and you can change your life.”

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Do You Have an Abusive Relationship with Your Mind? Is it Time to Break Free?

Our minds and bodies need to work as partners to insure optimum health, but in order for that to happen we have to make a constant effort to keep them in balance. Unfortunately, we often develop an unhealthy abusive relationship with either our mind or body, and we suffer as a result. If you are in an abusive relationship with your mind, your body will also suffer, so let’s look at some of the signs that show you might be in that type of relationship with your mind.

  • You are self-deprecating. This is a fancy way to say you are mean to yourself. If you hear yourself saying you can never do anything right, you are an idiot, you don’t have any friends, and any other negative thoughts that tear you down, your relationship with your mind is unhealthy. When you think or say something enough it becomes your reality. If you don’t believe in yourself, you won’t have the confidence to step out of your comfort zone and do new things. I have done this for many years, but I have made strides on changing my thoughts so here are a few ideas that have worked for me to change how your mind treats you.
  • Bannish the negative thoughts. This is not an easy task. You have to be vigilant and focus on changing your negative thoughts to positive ones. Make a list of easy ones to use. Instead of saying you are not capable of doing something, switch to a growth mentality where you might not be able to do something yet, but you see the possibilities.
  • Know your worth. When you are depressed and feeling less than, make a list of what makes you special. Here are some examples.

I’m a mother/father                  I speak 2 languages                  I have a degree       I’m kind

I know how to________          I can teach someone to_________

Don’t think of it as bragging. This is your armor for those days when life seems rougher than usual. Start saying the list in your head and say it proudly. What other people think of you doesn’t matter because you have value.

  • Practice mindfulness. Mindfulness is being aware of how you feel and think. It helps you respond differently to situations.
  • Shift your focus. Shift your focus from limiting beliefs to empowering ones.
  • You are not practicing self-care. Are you the last one you care for? Are you often stressed and frazzled? Are you ill more than you should be? Do you have trouble sleeping? All of these ailments are signals that your mind and body are not working together.

Feeling stressed, not having enough rest, and being in a constant state of chaos can make you ill. Thankfully, if you can find balance again, the mind also has the power to heal the body. Here are a few activities to take better care of yourself.

  1. Practice relaxation breathing techniques.
  2. Use guided imagery and visualization to imagine calm and success.
  3. Go for a walk.
  4. Do some creative activities.
  5. Daydream
  6. Eat well.
  7. Rest.

You feel hopeless and lost. You don’t feel like you have a purpose. Negative emotions like fear are holding you hostage. You can only see the impossible.

Fear is a dream killer. We are all afraid sometimes, but if you can do things anyway, life becomes more of an adventure. Start using your positive thinking to run toward success. Have a list of positive affirmations where you state what you will accomplish. Keep a journal where you right down 3 gains each week. Set goals. Embrace your mistakes because that’s when you learn the most. Have an abundant mindset.

You feel battle weary. You are tired of being judged and dealing with toxic people. You want to be left alone and invisible. You don’t want to fight anymore.

Although I understand these feelings, giving up and hiding isn’t living, but there are some ways to make interactions with people easier to navigate. Here are a few ideas.

  1. Match hatefulness with kindness as often as you can. The hatefulness usually comes from a place of hurt, so I try to understand what burden the person might be carrying. Your calmness and kindness might be a lesson for someone. I also know that most mean people hate it when they don’t cause a reaction.
  2. Spend as little time as possible with anything toxic to you. You cannot always avoid a co-worker or a family member but do what you can to limit your time with that person.
  3. Take some time everyday to find some quiet. I love sitting on the porch and listening to the neighborhood or looking at online videos. Do something that does not require you to think.

I hope these ideas have shed some light on the possibility of an abusive relationship with your mind, and the chance to repair that relationship.

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14 Ways to Improve Your Day

Have you had one of those days recently when you wake up on the wrong foot feeling like you need at least two more hours of sleep? I woke up like that today. I had a headache that was probably from a lack of caffeine, but my husband was in a hurry to go to the gym, so I grabbed a cup and sipped and sloshed out to the car where I realized the Sunday paper, I was looking forward to reading had not been delivered. After checking my phone, I was told it would be delivered tomorrow. I don’t know about you, but I don’t have as much free time on Monday to leisurely read the paper.  I was already in a rotten mood when my husband asked me what was on my agenda today. That simple question made me even grumpier as I realized I needed to go to grocery shop and vacuum when what I wanted to do was curl up and take a nap.

At that point in my silly pitty party I realized how ridiculous I was being and that I had the power to turn my day around. When I was teaching and a student came in under a storm cloud, I always said, “You are the only one who can turn this day around. Your choice.”  My day did get better because my attitude improved, and I used some strategies that I know work to improve your day. Let me share them with you.

Count your blessings. God has a way of helping me remember my blessings by putting people in front of me who make any struggle I think I’m having look small. This morning in the gym we started talking to a woman about running shoes, and the conversation switched to physical issues that were holding her back. We spoke with her for quite a while, and she seemed to be in better spirits when we left. There is always someone dealing with more than you are. Be thankful that your issues are not worse.

Ignore the negatives. When a day starts off with everything going wrong you have a choice to break under the negativity or keep moving forward without allowing the hiccups to upset you.

Look for the positives. Find some things you are looking forward to doing and pull the joy out of the situation.

Do something for someone else. We go to Waffle House every Sunday after the gym. A week ago, we noticed our waitress was very upset and stressed. She told us that she thought she would have to quit because of the way her tips were taxed. She was going to school from 9-5 and then working and she was having trouble affording the basics. I don’t have a lot of extra money, but I knew she could use some extra cash, so I sent her some extra on venmo. Today when we walked in, she asked if she could have a hug and then gave me a bear squeeze. It felt great to help someone who works so hard.  

Practice some self-care. I was having a low-energy day, so after all the responsibilities were taken care of, I took a nap. When I woke up I watched Netflix for awhile and I felt reenergized after that.

Find some peace. The best way to turn your day around is to find some quiet where you can regroup and breathe. It was misting today and very quiet outside. I swam in my pool and enjoyed the quiet while a gentle rain fell around me.  

Turn your phone off. Looking at social media, reading texts and e-mails can sometimes be draining. Take a break and clear your mind.

Take a minute and breathe. It is so easy to become emotional when everything goes wrong but take a moment and breathe before you react.

Use music to change your attitude. How many times have you seen music motivate people? When a great song comes on the whole vibe in the room can change. Make a bad day playlist and have it ready when a tough day comes along.

Dance in the kitchen. Some of my best memories are the times when my children needed amusing, and we turned on a song that no one can stay still to and we did crazy dances until we were out of breath.

Move your body. Movement can relieve stress and make you feel better. It gets your blood flowing and can clear your mind.

Play with a child or animal. Children and animals greet every day with joy. They run everywhere, want to play nonstop, but they also know the power of a good snuggle.

Create your corner. Have a space where you are surrounded by the things that bring you joy. That might mean photos, inspirational messages, notes, flowers, books, or anything else that lifts your spirits.

Call the crew. Laughter and community are great ways to lift your spirits. Surround yourself with people who can change your mood.