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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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The Warning Signs Your Body Sends

Photo by Andrea Piacquadio on Pexels.com

                                The Warning Signs Your Body Sends

Our bodies are amazing machines that are constantly repairing themselves. They often need our help, so they are sending us signals that things are going great or that something might be wrong. Many of the signs are easy to spot, but we are so busy we often miss them. Here are a few symptoms that are ways for your body to catch your attention.

  • Pain and discomfort are part of your body’s alarm system. The pain might be sharp, dull, burning, or pulsating, and it hints at different issues. A sore throat is often a precursor to something else. When I was run down, I would have a mild sore throat. It was my body’s warning system to slow down and take care of myself. When I did that, the sore throat would go away. If I ignored it and kept pushing, I would be sick within three days.
  •  Muscle aches could mean strain, overuse, dehydration, and illness.
  • A fever usually indicates that the body is fighting infection. Chills is your body trying to warm itself.
  • Changes in appetite, nausea, constipation, and diarrhea signals issues in your stomach that could be caused by certain foods, dehydration, and other factors.
  • Fatigue can mean your body is overworked, lacking nutrients, or dehydrated. Certain medications can cause fatigue.
  • Changes in heart rate can signal stress or heart or lung problems.
  • Cognitive changes including brain fog and mood swings can be from inflammation, infections, or allergies.
  • Frequent headaches can be from dehydration, stress, or eye strain.
  • Bad breath can be a sign of a gut imbalance.
  • Dry mouth can be from dehydration, medication, anxiety, and breathing through the mouth.
  • Bleeding gums can be caused by a vitamin c deficiency or gum disease.
  • Acne can be from a hormonal imbalance or excess sugar or dairy intake.
  • Yellow skin or eyes could be a liver or gall bladder problem.
  • Dry skin or eczema can be from dehydration or allergies.
  • Hair loss could be caused by hormonal imbalance, a thyroid, or iron deficiency.
  • Cold hands and feet can be from poor circulation, low thyroid function, or anemia.
  • Puffy eyes are a sign of water retention, allergies, poor sleep, or high salt intake.

All of these symptoms are only possibilities, and there are many more ways to describe what is happening in your body. You know yourself better than anyone else. If you feel as if something is not quite right, visit your doctor and take care of it. Also, remember that rest is a form of maintenance.

Some traits are signs that your body is in balance. Here are a few positive messages your body is sending.  

  • Clear, glowing skin can mean you are hydrating well, and your hormones are in balance.
  • Strong, shiny hair is a sign of adequate protein, and iron.
  • Smooth nails without ridges or spots is a sign of good minerals and vitamins in your body.
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Managing Menopause

I am so glad that we are finally having conversations about menopause. I don’t know about you, but I was not prepared for this stage of my life. Neither my mother nor my older sister ever mentioned it. Why is it treated like something dirty? It’s not as if women have a choice to have menopause or not.

My experience with menopause started out strangely. When I was 53, my doctor recommended that I stay on birth control pills until I was 60. I’m not sure how he picked at that age, but I trusted him. When I was 58, I started having migraines every time I had a period. I went to my doctor and told him I thought my body was letting me know that it was done with periods. He agreed I should stop, and he told me I should be prepared for menopause.

I asked him what I should expect. He said, “You are going to think the whole world is against you, they probably are not. You may experience mood changes, hot flashes, and night sweats.” Let me tell you what I actually experienced and what I did to handle it in the hope that you can use those strategies too.

First, I asked my family to tell me if I had mood swings, and believe me, they would. I remained even tempered and I believe it was because I am an avid runner. Running has always controlled my stress and my moods.

The hot flashes hit hard though! Although I didn’t always know when one was coming, one always seemed to hit at 8am right before my first class started. I had to dress in layers, and I carried a small fan to help me with the bad ones. The night sweats were pretty bad too. I washed the sheets a lot more than normal. Both the hot flashes and night sweats eventually stopped.

What the doctor neglected to mention was the weight gain and the shifting of body mass. I eat a balanced diet and exercise, but I still gained 5 pounds and watched myself become thicker and develop a menopause belly. I have tried so many things to lose weight and the belly, but nothing seems to work. I have finally decided to wear clothes that hide the belly and stop worrying about the five pounds.

The frustrating aspect about entering menopause is many doctors are not trained to answer your questions. It’s as if this topic isn’t important, but women suffer all sorts of symptoms. Do your research and keep asking questions.  

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Staying Alive After 55

Everyone handles the aging process differently, but I hear most people begin to complain about aging around the age of fifty. It’s true that as we age, we have to pay more attention to our health and appearance, but it is all manageable if we follow a few rules.

Keep moving

The expression “move it or lose it” is true. Movement keeps your body healthy by reducing stress and blood pressure, and it keeps you from sitting on the couch too long. If you take classes, join a gym, or go to races, it can also provide a chance to meet more people.

Sleep

At one of my doctor’s visits, he asked me how well I slept. I told him my sleep was fragmented because my husband snored. He said that sleep quality influences our health in every way.

Everyone has different ways of sleeping well. I like leaving the shade open to let in the moonlight, and my husband wants it pitch black. Find the conditions that work for you and start to wind down about an hour before bed. Once you are in bed make an effort to let your mind go blank. Don’t start thinking about how you are going to solve the drama du jour at the office.

Clean eating

This is harder than it should be because there are so many additives in our food. Start reading food labels. The first ingredient on the list is the highest content. Eat Fresh food as much as possible. I started a garden, so my family would be able to have fresh produce.

Stretch

When I strained my knee, one of the first things the physical therapist told me was I had to start stretching. Staying flexible and loose as you age can make a big difference.

Community

Don’t isolate yourself because we need each other. Find communities that have similar interests with you. I started running races and now the majority of my friends are runners. It helps to know you are part of a group.

Try something new

Doing new things will stimulate and strengthen your brain. You could learn to play a musical instrument or a new language or craft.

Interests

Explore something new that will make you come out of the house. Do you like to cook, hike, bike, swim, craft? Have a variety of interests you can enjoy.

Manage stress

Stress is a killer. It is also a waste of time because half the time that you are worried about something, it doesn’t happen. Practice deep breath for calming, do things you love that relax you, and break things down into smaller tasks.

Manage your health

Go to your regular check-ups. I hate going to the dentist, but I go because I know how important it is.

Guard your energy and peace

Don’t let other people’s drama get in your way. Let people own their problems. You can empathize, but you don’t have to solve them. Stay calm. Step away from a situation when you feel your emotions taking over.

Aging is not always easy but it is better when you have a sense of humor and you do your best to be as strong as you can.

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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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3 Ways to Stay Healthy in 2025

Many people are making resolutions for the new year and a popular resolution is to work on being healthier. That resolution can encompass your mental and physical health, so it might seem too broad to accomplish, but I can break it down to three attainable goals.

Control your attitude. How you react to what happens to you can make a huge difference. I always say we should be the calm in the storm. Being negative and stressed not only doesn’t help any situation, it also isn’t healthy. A good attitude can help others around you too. People are always watching, so being a good model for healthy behavior can create a domino effect. Sending out positive energy has a way of bringing positive outcomes back to you. Give it a try and see the magic happen.

Practice self-care. Are you the last one you take care of during the day? Self-care is vital for our health, but it also allows us to be better care givers and productive workers because we are healthier because of it. Don’t feel guilty about taking time for yourself. You need to make self-care part of your health regimen. My husband used to make fun of massages until I injured myself and my doctor insisted that they be part of my health routine.

Keep moving. The type of movement you do doesn’t really matter. You can dance, walk, run, bike, swim, or whatever other form of movement you will continue to do. Movement is as important for your mental health as it is for the physical. Movement will help melt away stress, help the creative juices flowing, and clear your mind. It can help with your sleep, and if you do it with others, movement can be a way to build your community and your social health.

Being healthy in 2025 doesn’t have to be complicated. Start with these three ideas, and add on more as you go.

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10 Ways to Calm Your Mind

When you look at the typical person’s life as the responsibilities of family and work pile up and the noise from the world around us demands our attention, finding a way to ease our mind and protect our mental health is crucial. Here are some ideas to try.

A daily disconnect.

Technology gives us a chance to be connected in wonderful ways, but sometimes we can be too connected. Social media is great to help us stay current with friends, family, and trends, but it can also stir up some negative thoughts and emotions. Watching the news consistently keeps us informed, but what we see and hear can weigh on us.

We all need some time to silence the noise. Turn off your phone, computer, and television, and listen to the silence. Consider also doing this when family and friends want to interact with you. Shut down the distractions.

Engage in activities you love.

Do you have an interest or activity that brings you peace? It could be crafting, gardening, knitting, reading, or any other activity you enjoy doing.

Sleep.

Whether it’s a nap under a soft blanket with your cat, or a peaceful night of bliss, sleep can restore both your mind and body.

Avoid doing anything that stimulates your mind at least an hour before you go to bed. Whatever provides you with a good sleep environment is what is right for you. I like my door open; the bathroom shades up to let in moonlight, but others like complete darkness and white noise.

Go outside

Nature is restorative. I always feel more energized after being outside. Sit on the porch and listen to what is happening around you. Forget about anything that you feel you need to resolve. It can wait.

Laugh

Laughter heals stress every time. I’m not sure why, but problems seem to dissolve with every chuckle.

Eat

Good food is joy, and it also lifts us up and makes us feel stronger.

Play with animals.

Animals can calm you, and make you wish you were more carefree like them. They love unconditionally, appreciate food, and love to play.

Move

When you move it releases some of the stress that can build up during the day. Movement can clear your head and help you get your blood pumping.

Run away.

There is a cartoon called Bluey, and in one episode the mom has gone to her room and shut the door while the dad entertains the children. Later, when the mom comes back the children ask her why she was in her room, and she answers, “Sometimes, you just need 20 minutes.” Truer words were never spoken. We are bombarded by so much that sometimes all that interaction becomes too much. We only need to retreat somewhere for a few minutes whether it’s to take a bath or sink under the covers to watch our favorite show.

Practice kindness.

When we help others, it gives us a good feeling and brings a sense of peace. Kindness is so easy too. You can listen to someone’s story, help them in some way, or offer some praise. Lifting someone’s spirit has far reaching effects.

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10 Tips for a Great Holiday

Holidays are a wonderful time of year to celebrate families and to count our blessings, but they can take a toll on our health as well. There is the mental stress of organizing family events and meals, there are gifts to choose, and any event with family involves both joy and tension. There are also physical drawbacks as we tend to indulge in the extremes of too much to eat and drink. As we navigate the family gatherings and other responsibilities, we. Often neglect our fitness routine. We need to work hard to stay healthy during the hustle of the holidays, so here are ten ways to stay healthy.

  1. Plan ahead. Being organized will reduce some of the stress. Make lists of what needs to be done, and check things off as you go.
  2. Don’t over complicate the holiday. You don’t have to do everything. Ask for help. Consider pot luck meals where everyone brings something. Be flexible and ready to pivot if plans change. Enjoy the special moments instead of worrying about everything being perfect.
  3. Maintain normal routines. Do your best to continue to follow your normal routine. Not following your routine can contribute to stress because you will feel scattered.
  4. Practice self-care. Taking care of yourself can be your gift during the holidays. Find ways to sneak away for some quiet, and prioritize sleep.
  5. Exercise to reduce stress. You may have less time to exercise during the holidays,but anything is better than nothing. Go for walks, choose stairs over elevators, and move in any way you can.
  6. Try new activities. Extra food and drinks can drain energy and motivation, so boost your desire to exercise by doing something new and fun.
  7. Create family competitions. If I want to see total chaos and hysterical laughter, I’ll convince my family to engage in competition. I think it will work for you too.
  8. Boost immunity.
  • Wash your hands
  • Take vitamin c
  • Drink green tea
  • Prioritize sleep
  • Stay hydrated
  • Take apple cider vinegar

9. Balance your plate. You probably cannot avoid a few foods that are unhealthy, but balance those with greens, proteins and carbohydrates.

10. Give yourself grace. You might gain some weight, forget to exercise regularly, and your turkey might not have been perfect, but no matter what happens, give yourself grace, laugh about it if you can, and carry on.

Once the holidays are over take a deep breath and make some notes about how it can be even better next year.

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10 Easy Ways to Be Healthier

Being healthy doesn’t have to be rocket science or painful. A healthier you is possible with some easy habits. Here are ten to get you on your way to healthy.

  • Drink water. I have to confess that water is not my favorite beverage, but I did an experiment last week to see if it could affect me as much as I heard it could. I have been bloated and tired lately. I decided to drink nothing but water for a week, (except for morning coffee). I started my day drinking a whole glass of water. I drank several more glasses throughout the day and filled up my running bottle for my run.

At the end of day one I did not feel tired, I wasn’t hungry for my 3 o’clock snack, but I still felt bloated. By the end of the week, I lost 3 pounds, didn’t feel bloated, and had more energy.

I watched a documentary with Zack Efron and Darin Olien which explores the world of food called Down to Earth. It is fascinating and it’s on Netflix. In one episode, they learn about water. Did you know that purified water is not good for you? Water has to have minerals to be healthy for us.

  • Eat more vegetables and fruit. Even if you don’t like many vegetables, the way you prepare them can change your mind. I didn’t like squash, but I grew some in my garden and cooked it with olive oil and garlic in a sauce pan and it was amazing.

I decided to start eating a more plant-based diet when I heard a doctor describing how harmful meat was to us. I still eat meat now and then, but I don’t have it very often. It is easy to make a salad with lots of vegetables. You can toss in peanuts for protein and have your favorite fruit for dessert. After a month of doing this, I noticed my complexion looked better. One yummy idea for a fruit dessert is to put a plate of pineapple in the microwave for 30 seconds and then dip the pieces in caramel sauce. I had this for the first time at a Disney restaurant.

  • Move. It doesn’t matter what you do as long as you stand up and move for about 30 minutes a day.
  • Rest well. We should give our body and mind a chance to heal, so put down your phone or computer, turn off the television, and rest.
  • Laugh. Laughter is a powerful medicine. My husband has a child’s laughter as his phone’s ringtone. It’s impossible not to smile when you hear it. Watch funny reels or spend some time with the people who make you smile.
  • Go outside. There is energy in nature that can replenish your soul. Listen to all the sounds, watch what is happening around you, and breathe in all the scents.
  • Check your attitude. Your attitude can affect everything so keep it positive. Your mental health has a connection to your physical health.
  • Evaluate your health honestly. Take some time to think about where you are with your health. Could you improve anything, and what do you have to do to make those improvements?
  • Ditch the excuses. Excuses are roadblocks to your success, and they are usually based in fear. You can be healthier, so start now.
  • Do all of the above consistently. Consistency is the key to success. My amazing husband is stuck in a bad spiral. He starts working out slowly telling me he has to ease into it. He works out for 2 weeks then finds an excuse to stop for several weeks, and the circle begins again.