Wind Down Time

We all need a little wind down time. After a day of work, or after a busy day, or after doing anything physically, or mentally draining. It is good to take a moment to relax the mind, and body, and just sit still.

Sitting still is quite an arduous task. Humans struggle to stay still. We want to keep busy, distract ourselves. But this can be exhausting for our minds, and bodies. It is a nice feeling to just sit still, and relax. It could only be for a couple of minutes. Just that bit of time can be good for you. Our minds and body need this time.

We owe our minds and bodies this relaxation time. It could be helpful to keep us at peace. It is about self-control, and training our mind, and body to be still, and relax. Your body, and mind have been running around all day. It is time to relax.

You can try by sitting in a comfortable place in your house. Just sit, and breathe. Relax the body, and allow the mind to flow, with no judgments. Let thoughts flow from the day. Try not to let anything linger. You can even have a timer set, so you don’t have to do it for long. If you have other things you want to get done. That bit of time can be helpful.

If just sitting is too difficult, which it can be. You can focus on something in your surroundings, look around. If you have a window. You can look at the scenery outside. You can also start doing some mindful writing. I am always able to think of ideas and creative stuff when I do this wind down exercise.

This is all about giving your mind and body that time to relax, refresh, and rejuvenate itself. Times like these can help us learn about ourselves, answer questions, and cultivate creative ideas. So why wouldn’t we want this down time? We should all try to give ourselves this time. It can be helpful for our peace of mind. We don’t want to drain ourselves, or exhaust ourselves too much. Give yourself a break. We deserve a little wind down time.

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Image result for relaxing mind and body quotes

Working on Goals:Setting Intentions

Achieving goals can be rewarding. It can help Improve your well-being and sense of self. Although there are benefits to creating goals, and implementing them. It can be hard for most people to sustain the goals. It can be difficult to remain consistent, and continue to achieve the goals in place.

I have set many goals this year, and I have been able to be consistent and motivated, because of some tools I have set in place. I will list some things that have been helpful in staying on the path to reach my goals. Hopefully these can be helpful for you as well. Some of these listed have also been mentioned by others as well.

1.Be Motivated.Well duh,right? It sounds simple enough, but this is very important. This has to be something you really want to do, not because someone else is telling you to do it, or not because you feel you have to do it. That will never work. The goal has to be something that is important to you.

2.List your Goals. This creates a sense of accountability when you write down your goals. If you just think it in your head. There is no accountability, or concrete evidence of the goal you want to reach. If it is written down. Now you will see evidence of what you want to do, and it can motivate you to get it done, so you can check it off your list of the goal that was achieved. Oh yeah, it is good to check them off as you achieve each goal. That can give you a sense of accomplishment. I usually check them off at night, but you can do it after the goal is done to stay on track, or in the middle of the day. I am pretty used to my schedule, so it isn’t hard to keep track, so it easier to do it at night(weekdays), or in the middle of the day(weekends), since I get most of my goals done in the morning. It is up to you, and what is best for you. Below is a link of some goal journals you can try. I just recently bought one to stay on track.

3.Take Steps, increments. When people create goals, they tend to try to do too much. For example, if you want to lose weight. A person may think about going to the gym 5 times a week, since that is the best way to lose weight, but it may not be the best idea to start out that way. Maybe one, or two times a week would be better.

You may think that won’t help you lose weight faster, but you got to think long-term, and people tend to think short-term, but if you think that way. The goal will fail, because of how demanding, and difficult the task is for someone who barely, or never worked out.

No one wants to do something that is too demanding. That is why it is best to start small, because it is much easier, and manageable to do simpler task, and you will most likely stay with the goal, because of the simplicity, which will eventually lead you to want to increase the goal when you get habituated to the simpler task. You really got to think long-term, rather than short-term when creating a goal. It is a marathon, not a sprint.

4.Set Modest,achievable goals. Pretty similar to the one above. Just try not to create a goal that is too demanding or difficult. You will most likely not want to keep doing it if it is too hard. Who wants to do anything difficult in life? Make it easier for yourself by doing something that is manageable. Also, try not to have too many goals, so that it gets overwhelming. Try to space it out if it is too much, or move it to another day. You want to have some breathing room. This is about being productive and relaxed, not busy and overwhelmed.

5.Make goals specific: For example, try not to list, ‘I want to lose weight,’ ‘I want to cook more,’ or ‘I want to eat healthier.’ These are way too broad, and it makes it harder to implement a plan of action. It may be better to say, ‘I will work out two days a week for an hour,’ ‘I will cook on the weekends for dinner’, or ‘I will eat a fruit everyday.’ These goals give you an idea, and a plan of what you can do to achieve your goals.

Although these are listed by numbers, none is more important than the other. I think all of these things have to come together to be able to stay consistent on the goals you want to achieve. And I am sure there are some other things that can be helpful as well, but these listed have been helpful on my goal journey, and many others, so it may be beneficial to try these things when trying to reach a goal/goals in life.

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Image result for reaching goals quotes

Image result for reaching goals quotes

Food for Thought Post/How to Perceive Everyday

Try not to see everyday as just another day, but see it as another day to grow, learn, and work on your goals. Everyday should bring something new and enjoyable. Make your days something to look forward too, not something to dread.

This mentality can promote a positive, and happier state of mind. It is all about perspective, and how you take on the day. Working on your goals, learning/doing something new, and doing productive things that help you develop as a person are things that make your day a lot more exciting.

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Benefits of a Mindful Life

Mindfulness can teach us how to deal with life struggles, difficult emotions, and difficult situations. It can teach us how to experience life more. We can learn how to build relationships in a healthy manner.

It all stems from the awareness, understanding, and acceptance of our own thoughts, emotions, feelings, behaviors, and reactions. The ability to do this can help us become more aware of our surroundings and experiences.

The ability to be self-aware can cultivate better relationships, less arguments, less frustrations, less tension, and an overall more positive experience in life in general. This in all will create a calmer mindset in the midst of the storms life can bring.

I bought these wonderful books awhile ago, and they have been helpful in keeping me on a mindful track, and putting things in perspective. I thought I mention these books, because they can be quite helpful. You can find them on Amazon, Barnes and Noble, and Google Play.


Be Productive/Active

It is important to take time away from your devices, so you can practice productivity. Watching TV, playing video games, going through emails/texts, scrolling through social media can be enjoyable, but they tend to be distractions. Nothing wrong with indulging in it, but the ability to step away from it can enhance your activity.

Now what do I mean by being productive and active? This is anything that can improve your knowledge, insight, skills, creativity etc…It is about doing things that can boost your goals, potential, personal growth/development, health, and well-being among other things.

Doing these activities can give you a sense of accomplishment. It can build your self-confidence. This will cultivate a positive mindset and happiness.

There are many things that are productive:

  • Cleaning/decluttering your house
  • Organizing things
  • Learning to play an instrument
  • Learning a language
  • Working on career/future goals
  • Cook a meal
  • Learn to cook new dishes
  • Eat healthier
  • Enhance a skill
  • work out
  • Meditate
  • Practice Yoga
  • Go for a walk
  • Write/Journal
  • Practice dancing if you dance
  • Practice singing if you sing
  • Draw if you are an artist
  • Create something
  • Learn something new
  • Do something new
  • Motivating/teaching others

I could go on, but you get the idea. All these things bring a sense of accomplishment, and can be rewarding once you do it. It is all about learning to acknowledge when you are being distracted, realizing a waste of time it can be, and stepping away from the situation. Once you step away, it is much easier to get the things you want to do accomplished.

Some things may not seem enjoyable once you start, but when you finish the activity. You will be proud of yourself, and maybe even surprise yourself for completing the task. Being productive can help you learn about yourself, and make you a better person. All of this can create a happier world for yourself.

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Take Time to Relax Oneself/Step Away From the Distractions

Step away from the phone and computer, and cleanse yourself from the distractions. This is hard I know, our minds are wired to be busy. It is easy to fall into that trap, but is it really best for your peace of mind? That would be no.

     I think it is important to take a couple of hours to yourself, and calm the mind, away from these distractions. You can clean, declutter your room/house, read, journal, write, cook, practice yoga, run errands etc,. This can all help calm the mind, and body.

     I offer those suggestion, because things like meditating can be difficult for people who are not ready to sit still completely. Those other things can also be helpful. I do those things as well when I need time to myself. It can definitely help relax, and calm the mind. I think taking a couple of hours to yourself can help detox, refresh, and rejuvenate oneself. You can learn more about yourself. It can give you an opportunity to reflect on yourself and life.

     Having the time to yourself without the distractions of the outside world can open many opportunities for you, make you creative, more knowledgeable, motivated, and most importantly give you inner peace. I stress the importance of taking time to yourself, because it can really help one become more at peace with themselves and life.

     So if you don’t want to be consumed by negativity, and your thoughts. If you don’t want constant distractions, or worry. Make an effort to take some time for yourself. It may be hard at first, but once you make it a habit. It can be a wonderful routine that can create peace and happiness.

8 Ways to Spiral Into Negativity

Negativity can always find its way into our lives. An article by Kristen Lee Ed. D., LICSW in Psychology Today discuss 8 ways of thinking that can put us on a path to negativity. They are called “downward spiral thinking types.” It is important that we find ways to avoid these type of thought processes, so negative thoughts don’t control our lives and happiness. I will list the 8 types below.

  1. The Preemptive 911 caller- “Something happens, and you see it as a total emergency. When your amygdala is in full force, it’s likely you are only able to see red and hear alarm bells going off. You spin into a place where you see reality as being nothing but a full-on crisis. Panic sets in, and everything gets blown way out of proportion(Lee, Ed.D., 2018).” Over-blowing the severity of the situation tends to happen. We see things much worse than it really is. It is important to step back, and see the reality of the situation.
  2.  The saboteur- “Difficulty strikes, and you automatically engage in self-sabotage, taking everything personally and blaming yourself for the occurrence of events, even those over which you have no control. Your thoughts interfere with reasoning, and instead you beat yourself up incessantly, diminishing your sense of value and worth(Lee, 2018).” We are our worse enemy. Try not to put too much blame on your shoulders. Blaming-yourself, or anyone- doesn’t solve anything. This will just spiral you into a state of depression, and you don’t want that! You should lift yourself up, so it can be easier to solve the problem in your life.
  3.  The zero-shades-of-gray thinker- “When looking at a situation, you only see extremes or absolutes. You define things in black-and-white, all-or-nothing terms. Your view is that something is either this way or that, and it’s hard to see the possibility that it could also be a both/and situation(Lee,2018).” Life isn’t black and white. It is a world of grey. Always look at all point of views, and perspectives.
  4. The labeler- “You look at behavior and label it in negative terms. Even though it’s hard to deal with, you believe it is a universal defining trait versus a behavior or situation that needs modification. This trap can lead to self-labeling, as well as judging other people(Lee, 2018).” There are many layers to humans. We shouldn’t judge someone based on one situation. There are many reasons why a person does what they do, but it is easier for us to make snap judgments, which can lead to negative thoughts.
  5. The tunnel visioner- “When evaluating what’s at hand, you only zoom in on the negative details, ignoring anything that is positive and worth appreciating. When something goes wrong, you have trouble identifying the things that have also gone right. Downward-spiraling tunnel vision focuses on deficits and injuries rather than lessons and strengths(Lee, 2018).” It is much easier to focus on the negative, than the positive. I struggle with that myself. It is hard, but we need to find ways to see the positive for our own well-being and happiness.
  6.  The broad brusher- “You paint a very broad picture, make loose connections between past or present instances, and create sweeping over-generalizations to describe what’s at hand. You use phrases like “I never,” “This always,” and “Everyone” to make big assertions of what you see happening(Lee, 2018).” Generalizing is never a good idea. When you say things like ‘I never,’ or ‘ This always.’ I am pretty sure that isn’t accurate. I am sure it never, or always happens. We just overlook the times it worked.
  7. The superhero- “Your cape is always on, working hard to never let anyone down. You pride yourself on doing all and being all, at all costs. You “should” and “must” yourself to the nth degree, but when something goes wrong, you come crashing down, and your self-esteem goes plummeting. When you can’t save the world, you experience extreme disappointment(Lee, 2018).” Perfection is the goal, but an inaccurate way of thinking of oneself. You are not perfect. No one is perfect. Accept your flaws and weaknesses. Accepting you’re not perfect will improve your self-esteem, self-worth, and happiness.
  8. The imposter- “Because you constantly engage in social comparison, you magnify the positives you see in everyone else, but downplay your own strengths and talents. You think you’re going to be found out, and that you really don’t belong at the level where you find yourself. You worry that people will soon see through your façade and come to their senses on the trust they’ve placed in you(Lee, 2018).” We all compare ourselves to others, but doing this leads to negative thoughts about ourselves. We forget to realize that the people we compare ourselves to also have their own struggles and problems. No one has the perfect life. It may seem that way, but it is a facade. The important thing is to focus on the positive things in your life, not in others. We all have positive things in our lives. You just have to try not to overlook them.

We all have done things on the list. It is hard to escape these thoughts. There are many ways to spiral into negativity. It is important that we find ways to avoid these downward spiral thinking types, so that we can live a happy and fulfilling life. Positive thinking is key.

Lee Ed, D., K. (2018, Mar 10). The Amazing Power of The Upward Spiral. Retrieved from

Rainbow of Life

We got to take the good and the bad. Embrace all colors of life. Both good days and bad days will come and go. We want to hold on to the good days forever, and let go of the bad days as quickly as possible, but it is the bad days that make us who we are, and it can make us stronger than ever. It is how we handle bad days that is key. Sometimes great things come out of those days.


Happiness Post

We all have different viewpoints on what happiness is. What do you think defines happiness? I like you to think about it.

I think having a positive mindset, being mindful, living a meaningful life, and self-love/acceptance are key components to happiness. I also believe overall satisfaction in one’s life is key. Happiness is important, so trying to figure out what can cultivate happiness can do wonders for your well-being.