Showing posts with label mindfulness. Show all posts

Self-Care Plan: Eliminate, Modify, Add

Here is a quick, simple strategy to use when creating a self-care (self-love) plan to modify your behavior to improve your health and well-being:

 1. Grab a sheet of paper and draw three columns. Label them, "Eliminate," "Modify," and "Add." 
2. In the "Eliminate" column write the behaviors you are committing to stopping completely. 
3. In the "Modify" column list the behaviors you will modify, and state specifically how you intend to adjust them. 
4. In the "Add" column prescribe yourself some behaviors that will nourish your mind, body, and spirit! 

 Here is an example: 
ELIMINATE
MODIFY
ADD
Delete Facebook, Instagram,  or other time-sucking and mind-numbing apps on my phone
No electronics at least one hour before bed. Be in bed by 10:00 PM every night
Call a family member each week to catch up
Night time snacking
Kitchen closed after 7:00 PM
Exercise 3-4 times each week

Spend time outside in nature every day (lake, walking, hiking, biking, etc)
Sugar and caffeine for at least 21 days
Make plans with a non-toxic friend at least once a week
Drink fresh green juice four times a week
Complaining/worrying about money and things out of my control
Commit to a cash-only budget of $100 each week for non-essential spending
Write in my gratitude journal every night before bed
I would love to hear your feedback if you create a plan! 


Source: Expectation Hangover by Christine Hassler
Copyright, 2017, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.



www.OptimumWellnessMN.com
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Monkey Mind


A stressed mind focuses on everything all at once instead of breaking down tasks into smaller components. I know when I am overly tired and stressed I feel overwhelmed, especially on Mondays when I wake up and scan my weekly schedule on my phone.  Here are a few tips for calming your monkey mind! 

 1. Count down from 5 to 1. (5 Second Rule) The moment you feel yourself hesitate (when you know you should do something) start counting backward 5-4-3-2-1, then GO. The Rule is a proven, form of meta-cognition. When you use it, you shift mental gears, interrupt your habit of overthinking and awaken your pre-frontal cortex – making change easy. The rule acts as a “starting ritual” that breaks bad habits and triggers positive new behavior change. By the time your get to one you will have refocused your energy.  

 2. Practice mindfulness.  Breathe. Notice the things around you and what is taking up space. Feel yourself inside your body. Listen to the sounds around you. This will bring you back into your physical body and into the present moment. 

 3. Take a nap if you can! A 20 minute cat nap does wonders for me if I am feeling out of sorts! 

 4. Call your mom. (or your best friend, sister, brother, etc.) Don't talk about yourself- ask them questions about their life! This will force you focus more on what is most important in life. It's not the piddly things you are probably worrying about-- trust me!! 

 5. Delegate tasks.  You do NOT have to do everything alone! Reach out to your coworkers, spouse, children, parents, or etc. if you need help! Asking for help is a sign of STRENGTH, not weakness!
*If you have any other tips or tricks you personally use for your monkey mind please share! 

Copyright, 2017, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.



www.OptimumWellnessMN.com
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Sexy Conversation

Over the weekend I had a plethora of "real" in-person conversations! Living alone and not having a typical office job sometimes prevents me from having authentic, meaningful, human interactions! One of the best feelings is talking to my mom for hours about life while I'm back in Iowa, which I've done since my college years. In a world that is bustling with new technology and the latest gadgets it's easy to just shoot a text, email, or social media message instead of having an actual conversation with another human being. The current fast-paced world will swallow you up whole if you do not take the time to slow down, be mindful and intentional, and focus on the relationships with your "real life" family and friends and not your "followers."  The ones who are closest to you deserve the best version of you--present, focused, and your undivided attention, not the sloppy seconds. Cheers to future sexy, real conversations this month! 
Copyright, 2017, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.



www.OptimumWellnessMN.com
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Out of Control

What do you do when stress hits?

 Nothing wrecks healthy eating faster than a crappy day at work…or a sick kid…or an overdue pile of bills…or some other emotional catastrophe. 


While your logical mind is calmly and rationally telling you how important it is to stick with the plan and eat healthy…your out of control emotions are screaming at you to wolf down a dozen donuts, a bag of chips, an extra-large pizza, a bottle of wine, and a six-pack of beer.

 Can you guess who is going to win that argument?

 Without a pre-existing plan to handle life’s rainy days, your weight loss / getting healthy plans are going to take the occasional beating from your emotions.

 Here are a few techniques for controlling your emotions when life punches you in the face:

 Mindfulness (Write in a journal to work through what you are feeling) 
Prayer (Give it up to God; he IS listening) 
Emotional Freedom Technique (EFT)
Brain-wave relaxation (They have apps for that) 
Meditation (I go outside and lay in the grass in the sun) 
Playing music / singing (Find an upbeat station on Pandora!)
Physical activity (Walk, bike, run, yoga, swim, push-ups, sit-ups, box....)

 Note: All of these techniques may seem different but they all work on the same principles:

 *They distract you from the emotional thoughts.
*They prevent you from obsessing and bring you back into the present moment.
*They give you time for the emotions to die down and your conscious mind to regain control.

 My advice: Find something that works best for you and your unique lifestyle! 
Accountability WORKS- so if you are looking for someone to keep you on track contact a qualified professional to help you with your eating and health goals! 


Copyright, 2014, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.


www.optimumwellnessmn.com
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