Self-Check-in(s)

It’s February. If you made New Year’s Resolutions, and did not keep them, it’s okay. Most people do not. That is why I am a big fan of ongoing check-ins – daily, weekly, monthly, yearly… to assess how things are going for me personally, socially, intellectually, spiritually, creatively, leisurely, joyfully, academically, and professionally. These check-ins are less daunting and more enjoyable to explore.  You can easily build them into your busy life. 

Ask yourself, “What do I need in this moment?” Spend a few minutes really noticing what shows up for you. Is it friendships? Alone time? Healthy foods? Sunshine? Movement? Having fun? You already know the answers, but it often takes an intentional pause to pay attention to your thoughts. Make this simple reflection part of your regular routine while you are:  taking a walk, folding laundry, cleaning house, waking up, brushing your teeth, showering… What do you notice? 

1.     Be curious. Allow yourself the headspace to focus on what is going on in your mind and body when you think about habits you want to change or goals you want to make. What do you enjoy? What are your strengths? And, most importantly, what are your values in this moment?  

2.     Become self-aware. Once we are aware of our thoughts, feelings, sensations, emotions around a specific life area, then we can find ways to make creative adjustments. 

3.     Make tiny tweaks. Every tiny change and small step will get you closer to where you want to be and that is what really matters day to day. If you want more sunshine, drink your coffee in front of the window. If you need friend time, find a time to take a walk or talk on the phone while folding laundry. If you need more movement, walk around the block or go outside to play with your kids or dog. 

4.     Have self-compassion. Remember that taking a side-step instead of a step forward is part of the process. This happens to everyone. Instead of getting frustrated, be kind to yourself. 

Think of some of events, people, or things that bring a smile to your face. What memories show up? What have you accomplished? What made you laugh? What was fun? 

Notice how you feel when you think of these positive moments. 

Get curious about what you want for yourself in 2022 in different areas of life (home, work, community, social, financially, spirituality, fun). What will it look like when you do this or make this change? 

Have fun exploring! 

The Answer is Mindfulness

What can help us reduce stress, boost focus, increase productivity, limit emotional exhaustion, lessen our worries, manage our emotions, connect with others, love ourselves, instill a sense of control, strengthen our relationships, promote better sleep, appreciate the good things, feel happier and benefit just about every aspect of our lives? The answer is mindfulness. (and, it’s free!) 

What is mindfulness? In short, it is a practice of paying attention on purpose and being aware of the sensations, thoughts, and emotions that are happening to you in that moment. Mindfulness is possible for every person and may look differently for each individual. 

How will you become more mindful? Below are a few ideas to help you get started on your own mindfulness practice. Even a couple of minutes a day can make a difference. 

·      Pay real attention to what you see, hear, smell, touch and taste while doing regular life activities.  You can do this anywhere at any time – while eating, walking, biking, swimming, sitting, creating, showering, driving, etc. 

·      See and note things for what they actually are in the present. If you have a headache, accept you have a headache. If you are stressed, acknowledge the why of your stress. Whatever shows up, become aware, accept, then let go. 

·      Set a timer for breaks. This may seem counterproductive, but it actually will help with focus, productivity and efficiency. Example of how this can work: Work for 45 minutes and take 15 minutes for “me” time – then you can be in the moment while taking a walk, practicing yoga, prepping meals, getting fresh air, meditating, exercising, scrolling on phone, eating, cleaning, playing with your children/pet, checking in on others, … 

·      Throughout the day, focus on your breath – Inhale to the count of 4 to 6 and count a little longer on the exhale. Name what shows up – stress, satisfaction, sadness, fear,… 

·      Journal. 

·      Take time for gratitude – list at least 3 things every day.

·      Be aware of how often you check your phone – and limit it to designated times. 

·      Meditation – either a self-meditation (body scan, 5 senses, visualization, positive self-talk, gratitude…) or guided (with an app..) Any amount of time works- even 1 minute. 

·      Let yourself be 100 percent for another person – even for just a little while. 

·      Practice self-compassion – observe and notice your emotions – then acknowledge that everyone is imperfect and has struggles. Speak to yourself the way you would speak to a friend who just had the same experience as you. 

Be aware that your mind will most likely wander, and when you notice that happening, then you are being mindful. With patience, and regular practice, you will start to notice progress in the acceptance of seeing things as they are and then will be able to handle and appreciate whatever that may be. 

If you have ways that you practice mindfulness, please share. I’d love to learn more. 

Daily Accomplishments

Do you ever get to the end of the day and wonder why you didn’t accomplish more? 

Instead of thinking about those things you didn’t do, try this – at the end of the workday, write down at least one thing that you did that day that helps you progress in even the smallest way. Focusing on your small “wins” will make you feel happier and will naturally shift your mindset. So whether you finally send that email that you have been putting off, or you call a friend you’ve been wanting to talk to or you finish a big work project, be sure to acknowledge your effort before moving on to the next task. Then, notice if this changes the way you start thinking about yourself and your meaningful progress and purpose.

To take this one step further, I am experimenting with keeping a 3-ring binder with loose leaf paper and 3 tabs:  

GRATITUDE(S) - I list 3-5 a day

INTENTION(S) - Today I plan to focus on…. 

ACCOMPLISHMENT(S) – This is what I did today…. 

If you try this or if you already do something that works for you, I’d love to hear about it. 

Goals: Making and Succeeding

People often think of making grand goals in January, but who says we can’t make smaller, more meaningful goals to help us evolve, grow, learn and become our best selves throughout the year? Even though people who make New Year’s resolutions have the best intentions, studies show that more than 80% of those resolutions are given up by mid-February. Why? It’s usually because we are overly ambitious and we try to do it alone. 

Try these tips to set yourself up for success: 

·      Think of the “why” or the “purpose” of your desire for change. Reflect on your values, virtues and what matters most to you. Make it meaningful to you. 

·      Start smaller than you think and succeed at that. Self-efficacy goes a long way. 

·      Be as specific as possible. Think about the when, where and how it will work. Also think about the “If/then” response. “If ___, then I will ______. 

·      Accept that not every day is going to go as planned. Be kind to yourself. 

·      Believe in yourself and practice self-compassion. Remember to talk to yourself as you would a friend, child, spouse, sibling, parent, co-worker, stranger, etc. 

·      Set yourself up for success. If you want to eat better, stock your refrigerator with healthy “go to” snacks and put away the “go to” junk food. 

·      Build on your successes. Once you have mastered a new habit, add to it, if you want more. 

·       Acknowledge and celebrate even the smallest successes each day. Seriously, give yourself credit for every accomplishment – big or small. 

·      Have an accountability partner!!!! (friend, spouse, coach…) 

If you would like an accountability partner at this time or any time throughout the year, please be in touch at angie@bestinself.com or 301-806-0909. 

Self-Satisfaction comes from knowing that you did your best to become your best. 

A Smoothie a Day

Are you constantly trying to get your family to eat more veggies? Or are you yourself having a hard time eating the right foods during the day? 

A healthy solution may be to put your daily dose of the “good for you” foods in a blender and enjoy getting the necessary nutrients in one glass. Smoothies are great for your family’s health and they can also be used to address a wide range of health and wellness issues - anxiety, stress, ADHD, weight loss, depression, eczema, nausea, and other chronic conditions. Anyone can make smoothies and there’s no wrong way in doing it. In fact, smoothie making can be a creative outlet, so let yourself (and your kids) explore with all kinds of ingredients and discover the different flavors, textures, and colors in a glass. The upside is that you can add some foods that you may not particularly enjoy on their own. I recently started adding frozen cauliflower, broccoli, spinach, beets and/or butternut squash to my “fruit” smoothies. Shshsh, don’t tell anyone.   

Simple Smoothies

A creative and healthy way to make your body happy. 

1 Part Liquid + ½ Part Creamy + 2 parts Fruit/Veggies + Add-ins (optional) per serving

Liquid options: 

Fruit juice (Combo juices are great- orange/peach/mango) 

Coconut Milk or water

Oat/Nut Milks or dairy milk

Creamy Options: 

Yogurt

Avocado 

Nut butter

Kefir

Coconut cream

Fruits/Veggies options: (frozen replaces ice)

Acai

Banana

Beets

Berries

Broccoli

Butternut squash 

Carrots

Cauliflower

Cherries

Coconut

Kale

Kiwi

Mango

Melons

Peach

Peas

Pineapple

Spinach

Sweet potatoes

Zucchini

Optional Add-ins: Ginger, Turmeric, Mint, Cinnamon, Honey, Dates, prunes, pumpkin seeds, Flax seeds, Hemp seeds, Chia seeds, Collagen, matcha, spirulina, 

Calming Foods

When you are feeling stressed out, do you have your favorite comfort foods, that might not actually make you feel comfortable? 

Eating “calming foods” can help stabilize blood sugar and increase levels of serotonin, the feel-good hormone. So, if you are feeling a little stressed (and seriously, who isn’t?), try some of these foods, which are known to ease anxiety and stress. 

1.     Omega-3s: Salmon, Arctic Char, Sardines 

2.     Vitamin C foods: oranges, lemons, mango, pineapple, papaya, kiwi, grapefruit, bell peppers

3.     Chickpeas/garbanzo beans

4.     Steel Cut Oats: To save time in the morning, try this: Combine 1 cup steel oats with 4 cups water, vanilla, and your favorite toppings - fresh or dried fruit, nuts, cinnamon, nutmeg, pumpkin pie seasoning in a slow cooker and cook 6-7 hours on low overnight. 

5.     Chamomile Tea – if you want something different, you can steep a teabag in a cup of hot apple cider, lemon peel, & cinnamon stick

Attached is a recipe that includes 3 of these de-stressor foods. If you try it, let me know what you think, and of course, I’d love to hear of any foods/recipes that work for you during stressful days. 

Stay well, 

Angie 

BestinSelf.com

301-806-0909

Meaningful Breaks

Do you often think that you shouldn’t take time out in your day because there is just too much to do?  

These are stressful times, and if we listen to our bodies, we can usually tell when we need to take a quick mental break to reset and recharge. Taking frequent breaks throughout the day can energize us and is critical to our well-being. 

There’s no right or wrong way to take a break, just as long as you let your mind rest even for a few minutes. Here are 5 ideas that might help you disconnect, destress and recharge. 

1.     Be in nature and/or get some fresh air whenever possible. (Even placing small plants around your home, especially where you spend the most time can be helpful for destressing).  

2.     Take movement/stretch breaks throughout the day. Always find a reason to move. (Walk around your house, yard or neighborhood during a phone call, stand up and stretch in between Zoom meetings, kick a ball with your kids during transitions) 

3.     Tea Time - make a cup of tea and enjoy it in a comfy spot away from the work space. 

4.     Call a friend! Even leaving a fun voicemail can make you feel cheerful. 

5.     Be creative - even for a few minutes. (Doodle, color, paint, play music, rearrange furniture, cook/bake for fun, garden, write, dance to fun music, organize a drawer/closet, do something with family photos...) 

Let me know if any of these ideas help you to disconnect, destress and recharge – or if there is something else that works for you. I’d love to hear from you. 

My best,

Angie

BestinSelf.com

Being Your Best in the Home Office

Being Your Best in the Home Office

Whether you were already working from home before March 2020 or suddenly found yourself fashioning a home office during the pandemic, you most likely have discovered some advantages and disadvantages of your easy commute. Try some of these strategies that could help you become even more productive during your busy workday. 

·      Stick with a morning routine- (get outdoors, exercise, meditate, coffee/breakfast, get dressed) and go into your “office”.  

·      Write down an intention – what you want to accomplish on this day - in a notebook. “Today, I am going to focus my energy on writing a blog entry.”

·      Use block scheduling. Set a timer for each task and do not let yourself answer emails, texts, calls, or social media. Then, once your allotted time is up, set the timer again to give yourself time to do what you want. (This works well with kids too) 

·      Make time to connect with another person during the day- whether by phone, walks, group chats/texts, Give and get support from positive people in your lives. 

·      Give yourself 5 - 30 minutes of solitude- just to check in with yourself. (deep breathing, practice mindfulness, self or guided meditation (good apps for this), journaling, looking out a window, power nap, being outside, listening to sounds, noticing how you are physically and emotionally feeling). This is a good reset moment to do in the afternoon when you may get sleepy or unfocused. 

·      After dinner, make your schedule for the next day. Email it to yourself, put it in your calendar, write it down on paper to be seen on your desk, or use whatever method works for you. But, do not let it stay in your head.

·      Abide by your stop work time and allow time just to be- having dinner, hanging with the family, enjoying a glass of wine, watching tv, reading, talking with friends/family.  

BE SURE TO TRY THIS: At the end of the workday, reflect and write down at least one thing that you did that you feel good about. When we focus on these small accomplishments, we actually control our mindset, shifting from “Gosh, I hardly got anything done today” to “I’m so glad this got done today”.  When we feel pleased about our day, we are intrinsically motivated to keep doing more. And, now that most people are working alone, it is imperative that we focus on the good and give ourselves lots of positive feedback.