10 Steps to a Healthier Heart

On February 5, 2022January 22, 2022 By Motivate. Innovate. Relate.In goals, health, life, Motivate, sleep, Special NeedsLeave a comment

It is that time of year again. Roses are blooming. Hearts are everywhere. The little-themed class valentines are appearing everywhere from Walmart to Amazon.

But February is more than a month of boxes of chocolates and Forget-me-nots. It is also National Heart Month. This is a month to take stock of our hearts. After a month of new year’s resolutions, how healthy is your heart?

Is your heart healthy physically? Spiritually? Emotionally? As we start this heart-healthy month, here are ten tips for getting your heart healthy and keeping it that way.

Growth through life

1. Develop a growth mindset: First, let us realize we are not perfect. We can be better at a lot of things. Failure is just a way something did not work – it does not make you a failure. Failures can help show us where we can work better, where we are stronger, and where we can modify things to better serve our purposes. Use these as fuel not capstones.

2. Get your priorities straight: When we lived in Maryland, we were so burdened by the stress busy on the go life, and we did not realize how much until we moved out of state. In the move, we realized we had our priorities out of place. We were so focused on work, school, and the appearance we were giving, that we stopped focusing on the real things that matter – faith, family, friends. We were lonely. Exhausted. Stressed. If we learned anything, it was to get our priorities straight. For me, that means God, family (husband then kid), myself, then friends, then my community. When I need to decide on who gets my attention and how beneficial it will be to my family, I think in this priority list.

Baby steps

3. Take it one step at a time: Every goal is a goal because it has not yet been attained. So, as you evaluate your life (and how far you have come in your new year’s resolutions), remember it takes time. Whether you have chosen one of these resolutions you can keep or something else, it is a process. The same goes with your heart. You will not wake up tomorrow and have perfect heart health. Do not set yourself up for failure. Remember, each day is a new day and getting to a healthy place takes time.

Crush that workout!

4. Let us get physical: I am the first to say I want to curl up with a delightful book by the fire or binge-watch a show on Netflix or Amazon. Although a part of my heart-healthy me (love myself) decision making, it is not a part of the physically healthy heart I want. We make it a priority in our home to work out a minimum of four days a week. We like our YMCA gym with classes and weights, but we have also learned to be able to use free YouTube workout videos or cheap online programs to mix things up or to be able to do during quarantine/gym closures. Just because you must stay at home does not give mean you cannot get your sweat on! I like Yoga Shred, Les Mills, and Piyo as great at home programs.

:et’s come up with a plan together.

5. Plan: This year my husband has set a crazy family goal for us – 300 miles in 365 days! If you know me at all, you know I hate running. But my husband and son love it. So, as part of our heart-healthy family, we run. We have a calendar on the wall that shows our progress and acts as a daily reminder to get out there. My husband and son are also much faster than me, but instead of leaving me to finish alone, they always make a point to run back to me (after they finished their run) and run the reminder with me. We start as a family and finish as a family.

I think you should give yourself a break.

6. Give yourself a break: I am a perfectionist. I loved 100% grades in school. I love a pristine home. I love things done well. But I have also learned to give myself a break. We are not perfect and never will be. The goal needs to shift from perfection to better. I will not run 365 days in a row. Not happening. My husband knows this. So, he gave me 65 days of grace. 65 days I do not have to run. I get a break! This helps build my emotional heart health and family heart health.

You’ll make time.

7. Make time: Part of any good health plan is to make time. As Ecclesiastes 3:1-8, made popular by the song Turn! Turn! Turn! by the Byrds, says, to everything there is a season. Time to work out. Time to spend with God. Time to spend with your family. Time to laugh. Time to rest. Make the time to make your heart goals a priority. This might mean you take time on the weekend prepping meals for the week. Or you get an hour earlier so you can have quiet time with God. Or you take Friday night once a week to hang out with the girls. The trick is to set it in your planner and make it a priority. For me, if it is in the planner, it happens. If it is not, chances are 50/50.

Eat right, feel amazing!

8. Eat right: I am not a nutritionist, dietician, or doctor. But I am confident that eating right is a part of maintaining a healthy heart. It is also super important for maintaining a healthy lifestyle, weight, and has significant benefits for those with special needs. The gut is related to the brain and everything else. What we put in has an enormous impact on us. So, whether this means your goal is to reduce sugar intake, limit eating out, or increase protein and vegetables in your diet, figure out what works for you. I like the GAPS diet as a great way to start (not stay). This will allow you to see what your body thrives on and what may be harming it. It is also a wonderful way to get a baseline on how you feel and your health. We did it for two years and learned so much about ourselves.

Gotta stay healthy.

9. Slowly replace unhealthy with healthy: No one should be expected to quit or start something cold turkey. The success rate is limited at best. Instead, try replacing things one thing at a time. According to Healthline, it takes 3-8 months to make something a habit. So, take it one habit at a time. If physical fitness is the key, focus on moving the body for three months before tackling the diet too (or vice versa). If spiritual health is your focus, focus on adding in a devotional or meditation before also adding a small group or class. If emotional health is key, focus on adding quality time with family and friends before adding the next ten meetups you can find. Pick one thing for a minimum of three months and replace the unhealthy habit you want to discard from your life. Slow and steady wins the race.

Get enough sleep

10. Get enough sleep: Ever notice how no one ever says they hate sleep.? There is a reason for that. Sleep rejuvenates us and heals us. Our bodies do amazing things while we sleep to make us better and stronger. It also helps clear our brains and gives our brains the ability to make wiser and healthy choices with our family, friends, and communities. A wonderful way to have a healthy physical and emotional heart is to get enough quality sleep. If sleep is a hard thing for you or someone you love, as it has been for me and my son, then I encourage you to take a look at these 10 steps to a better night’s sleep that helped us.

So, whether your goal is to be more heart-healthy spiritually, emotionally, or physically, you can do more than you think you can. May these steps work as an encouragement to you as you and I work toward healthier living.

15 Easy New Year’s Resolutions You Can Keep

On January 15, 2022January 9, 2022 By Motivate. Innovate. Relate.In Behavior, goals, Motivate, new years resolution, Special Needs2 Comments

We are halfway through January and (with all the spikes in COVID cases) and the holiday hullabaloo behind us, perhaps you have forgotten about New Year’s Resolutions. It can be easy to get lost in the fast-paced world of life and then feel like you are already behind.

Not to worry. I have compiled some of my top 15 favorite resolutions I have done (and some I continue to do) to help inspire you and your family to live a more animated life. Many of these are simple, measurable goals that won’t leave you feeling guilty at the end of the month (or next year).

1. Read a new book each month: This is a great one to do alone or with your spouse or friend. It is also a measurable goal and easy to do. Find new books that interest you and read them. I like to read with my hubby before bed. This is a great way to be intimate with each out and have a date night for free. Or, I have also enjoyed book clubs. Clubs are a great way to meet new friends and get out of the house.

2. Do something creative each month: This is a fun one. I have found using a subscription service to be helpful. Monthly getting a box of something new and creative to do brings a little more joy to the mailbox and the house. I then use what was created to decorate my house. Cratejoy has a ton of subscriptions for all ages.

3. Discover one new place each month: We all get into the habit of eating at the same places, going to the same places, and doing the same things. This is great for those of us who like routine. But, life is not routine (as much as I wish kit were sometimes). It is good for us to shake things up. So go out and explore your neighborhood or the world for that matter. Try something new and make some new memories.

4. Sleep better: This is one I try to do all the time. Sleep helps us function better during the day, have better relationships, think better, and so much more. Sleep is also what a lot of kids and teenagers struggle with. For some great steps on how to help with this, check out this blog on 10 Steps to a Better Night’s Sleep.

Exercise is good for your health. If a T-Rex can do it with short hands a big head, you can too.

5. Exercise more: I know, this sounds like every other resolution you have heard. And you would be right. But, let’s face it, we all work in front of screens, socialize in front of screens, get entertained in front of screens. Our bodies were not designed to just sit. Our bodies thrive on movement. We get endorphins, are happier, and look nicer in that swimsuit (summer is just around the corner) or jeans. But this doesn’t have to be a do-or-die goal. Make it simple. Just plan to incorporate a walk after work with dogs, or a run in the morning with your son, or just get on YouTube and enjoy a quick 25–60-minute workout. Make it a social thing and do it with a friend.

Eat better. Not less.

6. Eat better: I love food. I also like a healthy family. Gut health affects brain health. Gut health effects are particularly strong for those with neuro and sensory needs. We have learned how to incorporate healthy (on a budget) and enjoy really good food. The more colorful our plate the yummier our food tastes. Many of our daily recipes we use for entertaining as well and hear only “oo’s” and “awes.” Need help getting started? Check out these simple recipes.

Do something new.

7. Do something new each month: Sometimes I feel like I get in a rut. The best way to get me out of a rut is to try something new. Sometimes this is a new experience altogether (new food, new museum, etc.), but it can be as low-key or extreme as you wish. I know someone who used this resolution to give him the guts to go sky diving and another who used it to travel the world. Just recently, I did this by helping replace our stove range. It can be simple and little or something you need to get done on a budget or something big and grand. Enjoy.

Family night – a time for fun and family.

8. Monthly family night: Life gets busy fast. With sports teams, music lessons, study sessions, games, and friends, it can seem like your child is a roommate (who doesn’t help with the bills) the older they get. Take the family back. We like a daily mealtime together. But once a day over dinner (sometimes breakfast) is not enough. We like a monthly family night when we play games, watch movies with popcorn, or roast marshmallows by the fire. This is especially great when hubby is on swing shifts or 14-hour day shifts. We can plan a time together and not feel like it is crammed into the schedule.

9. Self-care: This is a hard one for me. My older sister has been encouraging me to do this for years. As a mom, it is easy to forget to take care of yourself. Truth be told, I haven’t even had a haircut since 2019! It is just easier to ensure my family has what they need and want first. But self-care doesn’t have to be hard or cumbersome. Have a glass of wine with friends on a Friday night. I like working out with friends (making friends and getting healthier). I love going to farmer’s markets and enjoying the sites and smells. Sometimes there is nothing better than snuggling under a blanket and reading. The important thing is that you take the time to plan for it. Because if you do not plan for it, you never will get it.

“The best way to find yourself is to lose yourself in the service of others.” – Gandhi

10. Serve someone else: The season of giving is winding down. But it doesn’t have to end. No matter the season, serving someone else is so good for all involved. Sometimes we just need to get out of our heads and focusing on the negative. The best way to do this is to serve someone else. This might mean teaching Sunday School at your church or volunteering with the babies. Or, it might mean sitting with your elderly neighbor an hour a week and reading to them or learning about their incredible life! Fear has taken hold the last two years, our elders have survived wars, sickness, and so much more. Learn and grow from their strength. Or volunteer at the local elementary school teaching how to read or simply cutting out and printing worksheets for the overworked teacher.

11. 365 days of gratitude: This one is so important to me. It was a resolution I had years ago and practice I continue. Gratitude is so important because it changes our perspective and often calms us down (preventing us from doing something stupid). Being thankful in all circumstances is a great way to not only change your world but the whole world. If we all just found one thing daily to be grateful for, imagine the difference in attitudes we would have.

Photo by RODNAE Productions on Pexels.com

12. Monthly Date Night: I love date night! I covet date night! Having a date night is hard with a special needs kid. It is hard for military families who always move. It is hard for families with multiple kids who just have so much going on. Date night does not have to be a big deal. It is there to build and strengthen a relationship with someone you already love. Here are 12 great date night ideas we use and still keep in budget.

Helping people is right.

13. Service Project/Awareness monthly: There is so much pain in the world and so few people know about it, much less do anything about it. Take 12 months and learn about different issues (local and global). At the end of the year, pick one that you became passionate about and get involved. Serve. Do a campaign of awareness. Donate. Just do something about it. Be the change in the world.

Learn something and better yourself.

14. Take a Class: I know, most adults hate school. That is because we were forced to go to school growing up learning about things we don’t like. Our kids currently hate it for the same reason. But learning doesn’t have to be torture. Take a class with your kids (or just yourself) and learn something new. Always want to learn a new language? Do it. Duolingo is a free way to start and see if you like it. Want to learn a new hobby? Take a class at Hobby Lobby or Lowes. Want to be able to make your car repairs? Take a class at the local community college. Be open to learning more things. Learning new things is fun and healthy – and can help prevent diseases like dementia.

15. Start letter writing: Screen fatigue is a real thing. It is happening more and more often in this post COVID world. Everything is on a screen. Zoom and Google Chat have taken over our lives. We like to take a step back, put out real paper and pen and compose a nice greeting or letter to a family member or friend. This is a great way to keep in touch over a distance and have a keepsake for the kids when they are older. Try just writing to one person. Or write to someone different monthly. It is so wonderful to see what comes back in the mail. Enjoy.

Whatever you pick for your resolution, I hope it helps bring joy and unity to your household. May you be covered in Peace, Love, and Joy this year. May the road rise to meet you and the wind be ever at your back.

6 Ways to Make Your New Year’s Resolution Work For You

On January 8, 2022December 31, 2021 By Motivate. Innovate. Relate.In goals, Motivate, Sensory Needs, Special Needs2 Comments

The new year has begun and goal setting and resolutions are upon us. The new year offers a time of reflection and retrospection. The new year offers a fresh start and a great opportunity to create a better life for us and those around us.

According to Forbes, for 2021, the “most popular New Year’s resolutions are about self-improvement (living healthier 23% of people, getting happy 21%, losing weight 20%, exercising 7%, stopping smoking 5%, reducing drinking 2%). In addition, people resolve to meet career or job goals (16%) and improve their relationships (11%).” Of those working out falls into three of those top goals (a whopping 50%).

According to FSU News, “on average, 80% of New Year’s resolutions fail by the second week of February…it takes approximately 66 days for a habit to become automatic.”

So how do we combat this huge obstacle and make our resolution to be healthier happier people come true? Here are six steps I have taken to help me in the past and present.

Be Realistic: Do not set yourself up to fail. Be realistic in goal setting. If you have never worked out, it is highly unlikely you will work out six days a week an hour and a half. You likely won’t lose 50 lbs in three months. Set a goal that works for you. A good goal will be SMART. The more specific and measurable a goal, the better. Want more? Check out this blog on 10 goal setting steps to success

Specific.
Measurable.
Attainable.
Relevant.
Time-Bound.

Photo by Jess Bailey Designs on Pexels.com

Set a routine: The hardest part of a resolution (or any goal), is to incorporate it into your already hectic routine. By creating a routine where your goal is a part of it, you are more likely to be able to attain your goals. According to Northwestern Medicine, routines are essential to a healthy lifestyle. Routines will help reduce stress, increase sleep, give better health, and set a good example for your children.

Get accountability/work out partner: Progress is never made alone. We need each other. Find a friend or partner in your goal. This will help increase serotonin when you work out or work on your goal because you will be doing it with a friend. This friend can also help keep you accountable on days you don’t want to work toward your goals (and we all know there will be those days). Exercising with a friend is just more fun and it helps build your friendship. By including an accountability partner, you are more likely to stick to your goals and succeed. You typically work harder when someone else is around (because they are watching you) and it brings out the competitive side and spurs you on. Working out with a friend can be cheaper by splitting the cost of the trainer/equipment. Your accountability partner may have new ideas to bring. And, it just safer – you want a spotter on those weights or someone to run those trails.

Track Progress: I have said it before and will say it again. Without a way to track the progress, you can get very discouraged – especially with weight loss. Muscle weighs more than fat, so that scale may climb before it falls. Have a way to track your progress toward your goal. I like this habit tracker for my goals. But, for weight loss goals, I find tracking with a picture to be more satisfying. It shows the way the body changes over time rather than a scale that just reflects gravity.

habit-tracker Download

Eat Healthily: We all know we should eat healthily, but we typically do not. The words themselves just make it sound like salads and bland food or processed protein shakes for the rest of our lives. BORING! But, healthy food is the opposite! Eating healthy just means incorporating colors into your diet. Get away from processed foods and enjoy the great taste of vegetables and fruits. Don’t snack on chips, snack on berries. Don’t eat bread three meals a day. Replace at least two of those servings with veggies. Vegetables are so versatile you can have a different dish with a different flavor every night of the week for months. Limit the sugar and salt. Enjoy the garden God gave us. You will be surprised how good it all is!

Drink Water: This is probably the most simple and overlooked tip in getting a healthy habit started. Water is so beneficial to our bodies. It helps our bodies process every system. It helps our skin stay brighter. It helps us look younger. So, instead of that second cup of coffee, drink a glass of water. Have water before a meal, and you will eat less. Bored with water, add some flavor. I like to flavor mine with lemon, kiwi, mango, and other fruit flavors. Water doesn’t have to be boring.

Stretch: This one is often forgotten when people talk about working out. It is also often forgotten in most classes at the gym. If there is no stretch in the workout class, do one on your own. Research shows time and again, stretching is good for you. The Mayo Clinic provided stretching:

Improve your performance in physical activities
Decrease your risk of injuries
Help your joints move through their full range of motion
Enable your muscles to work most effectively

Research also shows stretching can relieve post-exercise aches and pains (we all hate day two of a workout routine), improve posture, and manage stress better. So take the time to stretch daily. This is a great way to help relax at the end of the day as well.

New Year’s Resolutions are great ways to get us towards goals. But they are only as good as the effort put in. If your goal is like half of America to live a healthier happier lifestyle, then try these six steps to ensure success.

6 Steps to Building Your Family Relationships This Holiday Season

On November 10, 2020November 10, 2020 By Motivate. Innovate. Relate.In family, gratitude, Motivate, optimism, Special Needs, thankfulLeave a comment

I love the holidays. I love the crisp air. I love the tradition. I love the colors. I love the music. I love the time with my family. I love spending hours trying to find the perfect gift. I love the smells of great food only served during these special occasions.

But, I hate traffic. I hate to travel. I hate crowds. I hate the demands of my family time. Add in some COVID, a touch of election discussion, a dash of natural disasters, a splash of special needs, and the longer nights, and I find my exhaustion can (and sometimes does) lead to an attitude of complaining. I can lose focus on the good; I can (if I am honest), sometimes, even ignore those blessings right in front of me.

I am so grateful for a husband who has helped me see this reality and the tips and tricks he has taught me to overcome this. I also know this is a year-round problem. This is a lifestyle choice. This is a daily choice. So, here are some things my family uses to be grateful for the family and build our relationships.

Count Your Blessings: The first step to having a gratitude attitude is to count your blessings. As the old adage goes, name them one by one. For some tips on how to make this a daily practice, take a look at these simple steps. Recognizing that, even though this year has been exhausting, challenging, and all around, awful for pretty much everyone, there is still so much to be grateful for. Take some time to name all the reasons you love your family; how they help; how they have grown; how far you have come toward goals.

Spend Quality Time with your Family: We make it a practice to spend at least an hour a night hanging with our little one. It doesn’t always happen, but we try to make it a priority most nights. This is the time our son picks what we do (the things that interest him). We get down on his level. We laugh with him. We celebrate with him. As he has grown, this time has become more and more essential. We often spend time cooking together or doing art together. This is an intentional time we spend learning who he is and how amazing he is. It is a reminder, especially on harder days, that there is so much light, love, and life to give to him and that he gives to us.

Family Fun Night: These are my favorite nights! My husband is usually in charge of planning these nights. And he is so good at it! Of course, we do the family game night, but my husband doesn’t stop there. Having the same routine can become monotonous if that is all you do all the time. So, we build Lego as a family or spend a night reading to each other. Around the holidays, usually the first week of December, my family loves to read The Best Christmas Pagent Ever. But here is a list of some books we have enjoyed reading together as well.

Community Serve Day: Sending cards to those in senior homes

Family Work Days: I have a love-hate relationship with these days. I hate getting started and how some tasks take WAY longer than they should do to teaching and training. I love how we accomplish things as a family, I love seeing how my family grows in communication, strength, and bonds. We set a goal for the day. Sometimes it is getting the garage clean. Sometimes it spring cleaning (dusting, wall cleaning, re-organizing). Sometimes, it is a community volunteer day where we volunteer at a local organization for someone else. We really like these events being able to do things from helping the elderly to yard work for a non-profit. We love being able to serve together. This opens the door to so many life conversations that get missed in the daily chaos.

Family Work Out Night: 2 mile run and Card Deck Strengthening Game Night

Family Work Outs: I know what you are thinking…“No way! Working out is for me to have a break from my kids” or “Nope, I don’t do that.” Although there are numerous reasons to work out for your health and wellness, there is something more rewarding when you work out together as a family. love to long-distance run together. I am slow…very slow compared to my family who can run 2 miles in under 17 minutes. But, we start as a family, and when they are done, they come back and finish with me – as a family. I love the deck of card nights. We use a traditional deck of cards and shuffle. Each draws a card. The number on the card tells us how many of the activity, the suite tells us what activity (hearts are abs, diamonds are pushups, spades are squats, and clubs rotate burpees, heavy ropes, punching bags, kicks). There is so much variety with this, and it becomes a game. We are completely out of fun ideas or need to get out of a rut, we find a new workout on Tubi, Amazon, or Youtube.

Family Fun Days: My husband and son are as manly as they come. They love to fish, hike, dig in the sand, and play in puddles. I am as girly as they come. I love to read, write, and paint. We could not be farther apart on the spectrum. But I love these days. My boys will take me hiking into a beautiful wood, then stop for hot chocolate and smores before hiking back. They have taken me fishing, while I bring a book, and enjoy watching them bring home dinner. I love it when we go to the beach and play in the water, build sandcastles, and attempt to catch fish with our hands. But, they love me too. So, sometimes we find the free days at the museums and aquariums and learn about history and art for a day. Zoos are great places to go as a family and spend time out in nature able to talk with each other. Check out next week’s blog for more ideas on how to build your family relationships on a budget.

6 Steps to a Gratitude Attitude

On November 3, 2020December 21, 2020 By Motivate. Innovate. Relate.In gratitude, life, Motivate, Special Needs, thankful5 Comments

Happy Halloween! Belated as it might be. I apologize for the silence the past two weeks – technical issues abounded. All bugs have been sorted and we should be fully operational. Thank you for being patient with me.

This month is all about gratitude. Thankfulness. Something most Americans, and I would wager most first-world citizens, are in desperate need of.

This past month, as a mom of an adolescent, I found myself often frustrated by the poor choices my son made. It felt like no matter what we as parents did, my son was determined to make poos choices. My son was successful in breaking something every – single – day for one week straight. Dealing with crazy work demands and trying to figure out how to balance everyone’s needs seemed more complicated than usual.

Honestly, there were some days it felt hopeless. I felt the world against me. I felt frustrated with the special needs I have to deal with, the demands of work for both myself and my husband. I felt very alone. But that is never the case, is it?

So, how do we pull ourselves out of these dark moments as moms and dads? How do we remind ourselves of the enormous amounts of blessings that are part of our lives daily? How do we develop a Gratitude Attitude?

Here are my five steps to having a Gratitude Attitude as a parent, and for life:

The cup is always full – of something

PERSPECTIVE: Did you know, according to an article published by Anup Shah in 2013, at least 80% of humanity lives on less than $10 a day ($3,640 annually)? Almost 2 in 3 people lack access to clean water to survive on less than $2 a day ($884 annually)? More than 660 million people without sanitation live on less than $2 a day? More than 385 million live on less than $1 day ($364 annually)? Or that 1.6 billion people (1/4 humanity) live without electricity? The stats are a bit outdated, but the principle remains the same. The first world has champagne problems.

As I write this, I am sipping my fair trade Laughing Man coffee (super yummy), my son is creating art with actual paper and pencils and we are enjoying a beautiful sunny cool fall day on the deck in our backyard. We have a wonderful home, a beautiful big yard, and my husband and I both have jobs. Our bellies are always full, and we can pull out water from any faucet (or our fridge) whenever the notion strikes. And my son had enough in our house to break something every single day in one week and still, our house functioned just fine. I find a gratitude attitude starts with the right mind set – reset your mind.

Photo by Karolina Grabowska on Pexels.com

2. RENEW YOUR MIND: If you are like me at all, what you watch, read, scroll through, etc. all affect your state of mind. When I watch scary movies, I get scared. When I focus on the negative comments in a scroll, my mind is negative. When I read an intense book, my anxiety rises. We need to renew our minds – start treating them like we do our bodies.

Just like a healthy body needs exercise and quality food nutrition, a mind needs exercise and quality food nourishment. Reading is essential to renewing your mind. Don’t just read novels (though I like those). I find reading historical books, world solution books, and culture books help me to see the world from another’s perspective more. I have attached some of my favorite books to help get you started in this.

book-lists-for-growth Download

3. MEDITATE: This sounds New Age and for some a little hippie, but what a difference it makes! Most people picture meditation as sitting on a yoga mat with your feet crossed and saying,” om,” in a quiet voice. There is so much more to it. Meditation is simply the practice of focusing your mind. What you focus on is just as important. Focusing on whatever is true, beautiful, pure, lovely, admirable, think on these things. For those who pray, this is a great time for that. I find doing this throughout my day is beneficial to keeping my mind in a good place. There are a lot of apps that can help make this a daily practice. I like Calm and the Abide podcast.

Workout with a partner – dogs are great!

4. WORKOUT I try to do a 30-60-minute workout four times a week. Ideally, we should be moving our bodies cardiovascularly at least 30 minutes a day, but in life, I find that is not always possible. I have a love-hate relationship with working out. I hate the getting started part…and doing the workout part. But, I love how I feel when I am done. I find I feel less stressed, more energized, and sleep so much better. There are other benefits to working-out too – higher happiness levels, better success setting and meeting goals, improved memory, and concentration and so much more.

5. GET OUT IN NATURE: In a world of computer screens, tablets, phones, and social media, we often forget the importance of getting outside. So often, people get their dose of nature from a documentary in the comfort of their own home. But that does not have all the same benefits of actually walking outside, getting sun on your face, and enjoying the sights and sounds around you.

There is a great article, The Positive Effects of Nature on Your Mental Well-being, published on October 16, 2020, that goes in-depth into the numerous benefits of nature. Here are just some of the highlights. Nature helps emotional well being, and memory focus (for those with special needs kids, this is a wonderful FREE tool). Nature lowers stress and helps those suffering from depression. Nature walks and other outdoor activities help build attention and focus. This is a great way to spend time with the family and increase school focus later. And one recent study shows spending more time outside and less time in front of a computer can help increase our problem-solving and creative thinking.

6. CHOSE JOY: This may sound the simplest, but it can be the hardest. It is so easy to get bogged down in the nitty-gritty of life – the doctor’s appointments, the tantrums, the politics of the world, the pandemic. There is so much negative out there. It is easier to find the negative and focus on that than it is really to choose joy. This is different than happiness (a fleeting feeling). Joy is a deeper peace and understanding that it is good in the world. Good will win. Joy is actively counting our blessings and naming them one by one. This is hard in a society where we judge each other instantaneously on 15 different social media platforms. This is hard when everyone’s voice is fighting to be heard. This is hard when we encourage the negative in our feeds. To make this a higher priority in my life, I have ceased actively participating in social media – outside of this blog and its Facebook page. Oh, sweet relief! Oh, calmer and happier self! I highly recommend at least a social media fast for a bit and see how it affects your mental and emotional state.

Having a gratitude attitude is not always an easy process. It is often contrary to our society’s love for drama, negatively, and sin – let’s call it what it is. Our society has been constructed to be all about Me and less about others. When we change our perspective to helping others and focusing our minds on what is true, noble, pure, and good, it is amazing how grateful we are. It is amazing how truly blessed we are. It is amazing how these small actions can change our lives for the better forever.

For more tips and tricks on how to have a gratitude attitude, check out my Facebook page.

10 Easy Steps to Successful Time Management – How to keep your School/Work/Home Life in Harmony

On August 25, 2020August 22, 2020 By Motivate. Innovate. Relate.In homeschool, Motivate, Special Needs1 Comment

Sometimes it feels like life is a juggling act. Juggling school and work. Juggling play dates and cleaning. Juggling parenting and being a spouse. Juggling life.

How do we find peace in the chaos? Simple. Time management.

Time management is not a complex theory of life, as some may think. Time management taking (or not taking) simple steps to make life easier. The continuous use of these simple steps will make you more productive at school, work, and life with an added benefit of decreased stress.

Here are the 10 steps of time management my family uses:

1) Allow time for planning and Make a List: Planning can often seem like a waste of time. But, this small step at the beginning can save you tons of time at the end of a project. We set a tentative plan for the month/week and modify as our needs change. Life happens, plans change. Planning ultimately allows for flexibility. We also use this planning time to make lists. We love to check things off. It gives a simple sense of accomplishment and keeps us motivated to move forward when things get complicated.

Photo by Andrea Piacquadio on Pexels.com

2) Keep work with you: I don’t know about you, but I always seem to find downtime in my day. Whether it be while driving or walking to an appointment, or waiting in line, or waiting for a doctor show to a scheduled appointment, I wait. Waiting is a part of life. Knowing how to use this downtime efficiently can be a huge advantage. We have a choice. We can either scroll through a social media page or we can practice a new language or worksheet, or read a required book, or practice and review your notes for the day (study habits will be in the next blog).

That is not realistic.

3) Be Realistic and Flexible: It is really easy to over commit. We have to be realistic with our strengths and weakness. We have to be honest with how long something is likely to take us. Just as important, we have to be flexible. Some of the most highly effective people have a “bumper” set in every schedule. Do not schedule activities back to back. Include a “bumper” of time to account for meetings/classes going long, traffic, accidents, forgetting your homework/assignment, and needing to head back to the house. This will ensure you have flexibility without encroaching on others’ time.

Scooby says no

4) It’s OK to say NO: This took me a really long time to learn. If I am honest, I still struggle with this. It is OK to say, “No.” You do not have to agree to do everything everyone wants you to you. You are only human. Knowing your limits (time, personality, requirements for sleep), are all essential to creating quality products and lasting relationships. If you do decline, just make sure to do it with grace, and perhaps a referral. I like to decline with a “Thank you, but not at this time. Perhaps you can consider So-and-so. I think they would be very interested,” or “Thank you, but not at this time. I would be happy to donate my time to next month’s fundraiser/money to the event/set up the flowers to be delivered/etc.” This simple referral allows the other party to feel heard, valued, and perhaps come back to you for help at another more appropriate time.

Find Your Productive Time

5) Find your productive time: I once watched an episode of Brothers and Sisters, where a political character stated, “I have done more by 8:00 am than most people do in a day.” This really stuck with me; so much so, I changed my entire schedule. I am more productive in the wee hours of the morning than I am from noon to five. So, I ensure my workday reflects that productive time. I learned in grad school no one bothers me between the hours of midnight and seven in the morning. So, I set up my focus hours then. As a mom, I do not stay up all night but know I ensure I am at my computer no later than 6:00 am to start work. Before work is prayer, meditation. After work, I help with school, and then we do a workout, field trip, or fun activity to wind down for the day.

Work Schedule

6) Create a dedicated work/school schedule: Schedules are so important. They help keep you organized and ensure you have set time aside to complete the required activities. Knowing when you are required to work/school (and the prep time for each), helps to ensure you are not double booking, over-scheduling, or ignoring (for those procrastinators) an important task. The trick is to keep the schedule flexible as needed, but it should be used in the majority of situations.

Let’s See Your Budget

7) Budget your time: Budget your time like you would budget your finances. Track where you are spending time and where you are not using the time to your advantage. This will help you prioritize when is productive, what needs more focus, and where you can rearrange to have more productivity. B a clock-watcher. If you know what time it is, you have a better grasp of your time throughout the day.

T-Rex exercises

8) Exercise to clear your mind: Physical movement is so important to both production and retention. Study after study shows a connection between physical exercise and productivity at work. Some companies are even paying their employees to work out as it increases productivity, decreases stress, improves social connections, and oh, makes us healthier. For students, exercising after learning a task has been shown to improve memory and retention. So, burn some calories, get stronger, and strengthen your brain and production all in one thirty-minute workout.

Don’t get distracted

9) Don’t get sidetracked: Distraction is the key to failure. My son is the king of distraction. I can ask him to put the dishes aware and all of a sudden, I have a robot in my kitchen. The trick to time management is not to get distracted. We teach this to my son by using a HIIT timer. He attaches this to his belt loop and every time it beeps it reminds him a) to be on task and b) that the allotted time to complete the task is diminishing. To introduce this, we started it as a game. Now, he uses it for everything from a work out to clean his room. At work, I use the 25 minute rule. I work on a project without distraction (no emails, texts, or calls) and then can take a break between my next 25 minutes and catch up on all those things.

10) Get a good night’s sleep: I love sleep. Good sleep. The body was designed to do some of the most intensive work while we sleep. Our bodies rebuild and process the day while we sleep. Sleep is essential to process and retention, but also, for us to have the energy to complete another crazy busy day. Sleep helps us learn, strengthen our memory, increases our creativity and insight. Sleep does so much! (learn more, strengthen memory, increase creativity and insight)

Now that you have some tips, take this quiz on where you are in time management to know where you might want to focus your attention in the future. Create your time-use log. Do it for at least 24 hours. The longer you do it, the more you’ll see where you lose/waste time.

Some Where Over The Rainboots

Tag: workout

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10 Easy Steps to Successful Time Management – How to keep your School/Work/Home Life in Harmony

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