Spring has officially sprung, which means it is time to shed those winter layers and enjoy some warmer temperatures. Some people like to freshen up their homes, getting rid of clutter that accumulated during the fall and winter seasons. Although spring cleaning is a self-care tip, it is not the only way to practice self-care this season. We would like you to think of spring as a chance to pay more attention to your own well-being, however that looks to you. We just hope the suggestions in this article resonate with you. 

On the surface, self-care refers to taking care of yourself, be it mentally, emotionally, or physically. Perhaps you take yourself to a spa or head to the gym to fit exercise into your day. On a deeper level, though, self-care might translate to changing your overall outlook to help you feel more comfortable and self-assured every day. Begin your self-care regimen wherever (and however) you see fit. Consider the following tips to get you going.

Embrace Doing Nothing

The power of relaxing is an art form. Sometimes, you just have to unplug from life and take the day to do absolutely nothing. Allow yourself to feel bored and consider revisiting a former hobby. You may also want to catch up with old friends or family members on the phone. If that sounds painful to you, consider “escaping” from your life for the day. Don’t worry about timing or chores that must be done. Take the day and watch some TV shows or movies. Don’t overexert yourself because a lot of people need rest to rejuvenate the body. 

Get Out In Nature And Ground Yourself

Given that spring exhibits warmer temperatures, now is a great time to go outside. According to researchers, spending time in nature is one of the best ways to reduce stress, promote mental clarity, and regulate the nervous system. That may look like a hike in the hills, a walk through a neighborhood park, lounging on the beach, or sitting in your backyard with a book. When you are in nature, take off your shoes and consider grounding yourself. Remove your shoes and connect with the earth’s energy through your bare feet. Identify the things you see, hear, feel, smell, and taste during this grounding exercise, and it will help you focus on the present moment. All you have to do is be wherever you are. 

Do An Emotional Check-In

Different seasons affect your mood more than you realize. For example, winter can take a toll on mental health, resulting in seasonal depression, or seasonal affective disorder. During spring, take the time to check in with yourself in the following ways:

• What patterns from winter do you want to get rid of?
• Are there emotions that have been present in your life lately?
• What are you looking forward to in the coming weeks or months?

Write down your thoughts or consider discussing them in therapy, as both of these methods can help you gain better insight to what your body needs this spring. A spring journal, or mood tracker, can help you note behavioral patterns from day to day.

Get Moving, If Possible

If you live in an area that experiences severely cold weather, spring provides the warmth needed to get you out and about. Cabin fever is all too common during the winter, but warmer weather allows for a hike in the forest, or a surf session in the ocean. If the weather is too wet to go out in nature, consider taking part in an indoor yoga class. A session of stretching can also be beneficial to your body, loosening you up for optimal movement. 

Meditate

One of the best ways to boost overall mental health is to be more present and mindful. New to meditation? Get started by sitting in a comfortable spot and engage in deep breaths, in through your nose and out through your mouth. Try your best to clear your mind and direct your focus to your breath. Meditation is a mental journey and even though your mind may wander, always come back to your breath. 

Try A New Self-Compassion Exercise

Self-care is not just about what you do; rather, it is how you speak to yourself. During this spring season, practice self-compassion by replacing your own criticism with kindness. If you find yourself talking to yourself in a negative way, pause and ask, “What would I say to a close friend in this same situation?” Would you speak to them in the same negative tone? If the answer is no, alter the way you talk to yourself to encourage positivity.

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Even though something like stress is considered normal, it isn’t necessarily beneficial for your health. Sure, stress is healthy at times. It’s a hardwired survival technique, the body’s fight or flight response, during which you mobilize to take action in a dangerous situation. The body triggers the release of hormones that engage that fight or flight response when it perceives danger, making the body adept at responding to real emergencies. 

The problem is when the nervous system cannot distinguish between real danger and perceived danger. For example, real danger is a tiger chasing you, while perceived danger is a work presentation. But stress is highly common in modern day life, and it can negatively affect physical and mental health, leading to one or more of the following symptoms:

• Mood issues, including depression and anger
• Stomach cramps, nausea, and reflux
• Fatigue
• Difficult sleeping
• Decreased immunity and ability to heal from illness
• Disrupted hunger cues and increased fat storage
• Low libido
• Increased blood pressure

Practice Mindfulness

A lot of people find that mindfulness, more specifically mindful meditation, is a solution for stress. Mindfulness is not solely reserved for meditation, though. It’s possible to develop a regular mindfulness practice to help keep stress levels down. You can actively engage in a mindfulness walk, for example, for 15-20 minutes per day. Don’t have that much time? Consider a daily five-minute mindful meditation session to improve resilience when stressful times come. 

Keep A Gratitude Journal

Establishing a gratitude practice can benefit your physical, emotional, and mental health. Stress relief is a common benefit of practicing gratitude, as listing things that you are grateful for can put things into perspective. It’s a great practice to write five to 10 things you are grateful for (big or small) every morning. You may find that this practice helps you sleep better as well. 

Have Fun

If you only work and never play, you will eventually stress out. It’s common to forget to slow down and enjoy yourself, given the fast-paced nature of life these days. You don’t necessarily have to engage in a “fun” activity; rather, it can be something as simple as playing with your dog, taking a dance class, or carving out time to watch an episode or two of your favorite TV show. Just make sure that you have fun doing whatever you decide to do. 

Stay Active

More people are sedentary now than ever before. They either work at home or in an office while sitting, commute in a seated position, and then sit for the remainder of the evening. Are there people who break this mold and remain active? Yes, absolutely, but more people need to engage in regular physical activity. Regular moderate-intensity physical exercise can help fight stress and anxiety in the long-term. Researchers note that sweating through exercise is one of the best ways to remove excess cortisol (the stress hormone) from the bloodstream. 

Sleep Well

This can be difficult to do, especially if sleep is something that causes you stress. Since sleep is the body’s way of recharging, it is necessary for optimal physical and mental health. Proper sleep can also build the resiliency necessary for managing stress. Failure to get enough sleep on a regular basis can amplify your stress and decrease your ability to cope with it. That said, chronic stress can make sleeping very difficult, be it falling asleep or staying asleep. Too much cortisol in the bloodstream can cause nighttime wakings. The solution is to remove excess cortisol via some of the methods detailed in this article. 

Try Legs Up The Wall Pose

Yoga is a great low-impact exercise that can promote stress reduction. Certain poses, such as legs up the wall, are considered to be stress-relieving poses. It is exactly what it sounds like: you lay on your back and prop your legs up against the wall, which actually promotes circulation from the lower legs back to the heart. During this pose, you can enhance the relaxation by engaging in deep breathing, meditation, or another form of self-care. Consider a gratitude mantra while you stay in this pose for five to 20 minutes. 

The 5, 4, 3, 2, 1 Method

Need to ground yourself during periods of anxiety? You can employ the 5, 4, 3, 2, 1 technique if you direct your focus to the present moment. It can help ground you, making you feel less anxious or worried. Practice the method as follows:

• Identify 5 things you can see
• Pinpoint 4 things you can touch
• Notice 3 things you can hear
• Identify 2 things you can smell
• Find 1 thing you can taste

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Eczema is a condition that causes the skin to become dry, itchy, or bumpy. When a flare up occurs, it is highly uncomfortable and can be extremely difficult to avoid itching the affected area(s). Symptoms start to flare up if you encounter an irritant or allergen, and you have to use one or more remedies to stop the itching. 

More often than not, itchiness is the most common symptom, although itchy patches of skin can begin to ooze or crack from excessive scratching. Itchiness is the result of an overactive immune response, causing irritation or inflammation in the skin. The urge to scratch that itch can interfere with social life, general concentration, and your ability to sleep. To help stop scratching when you have eczema, give the following strategies a try. Some (or all) may not work for you, so keep experimenting until you find what works.

Stress Management

Stress is a common trigger for eczema and can worsen the severity of a flare up. Chronic stress, which stems from financial insecurity or major life events, can have a major impact on eczema. For this reason, dermatologists encourage eczema patients to develop stress management methods, such as: 

• Meditation: There is more than one way to meditate, people! You can experiment with solo meditation, guided meditation, or even walking meditation. Yoga and Tai Chi are also excellent forms of moderate exercise that promote stress reduction. 
• Limit social media time: According to mental health experts, spending too much time on social media can cause stress. Additionally, consuming too much news can cause high stress, so put away your socials and news sources to help curb stress. 
• Sleep: The average adult requires about seven to eight hours of sleep per night. Failure to get enough sleep can ignite symptoms. Make sure to go to bed at the same time every day and keep the bedroom at a cool temperature. 

Moisturizers

If your skin is dry, then you will likely feel itchy in problem areas. With eczema, dryness occurs because of issues with the skin barrier, which is the outer layer that retains moisture. To combat dryness, apply moisturizers to help preserve the barrier and its function. Dermatologists recommend applying a moisturizer at least twice daily, especially after bathing. There are oil-rich eczema creams and ointments, which are thicker than lotions and slightly more effective. Moisturizing daily can help reduce the number of eczema flare ups, according to research. 

Phototherapy

Phototherapy, or light therapy, is a possible treatment for atopic dermatitis, the most common form of eczema. This therapy involves the use of ultraviolet B (UVB) rays, which researchers believe act on nerve endings that cause itchiness. One study found that 93% of people using UVB as eczema treatment reported relief after a couple weeks. 

EMDR Therapy

Eye movement desensitization and reprocessing (EMDR) therapy is a type of psychological therapy commonly used to treat depression and post-traumatic stress disorder (PTSD). Some early research suggests that EMDR may relieve the itchiness associated with atopic dermatitis. It may also help reduce daytime scratching and increase self-control, which ultimately improves overall quality of life. During an EMDR session, you will visualize the discomfort and itch while a therapist stimulates your eyes to move. Alternatively, the therapist may expose one or both ears to certain sounds that help you adapt to the discomfort of an eczema-related itch.

Cold Compress

By applying a cold compress to the affected area, you may help relieve itchiness and inflammation. This is a remedy that can be applied whether you have eczema or not. To make a cold compress, soak a towel or washcloth in cold water. Make sure to wring it out before applying to the itchy areas. Once you do this, make sure to apply a moisturizer for ultimate relief. Avoid applying an ice pack directly to the skin, as this can increase burning or itching. 

Habit Reversal Techniques

This is a type of cognitive behavioral therapy that involves changing your behavior and relationship to your eczema itch. This is something that you practice with a therapist or counselor. During your sessions, you’ll focus on disrupting the “itch-scratch” cycle and learn techniques to distract yourself from that itch, all while promoting mindfulness.

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It is very easy to put off tasks, especially if you don’t want to do them. You know you should get them out of the way, but the desire to do the opposite of that takes over. Perhaps this stems from your younger years, when you would put off school assignments to hang with friends or play video games. It’s possible that you still hang with friends and play video games to avoid certain tasks!

By definition, procrastination is choosing to delay something you need to do, even though waiting to do it negatively affects you in the long run. Mental health experts note that disengaging from the task boosts your morale immediately. You can think of procrastination like a Band-Aid because it is a temporary solution to a bigger problem. It removes any stress, fear, or anxiety, but just know that it is an emotional quick-fix that does not help you achieve your goals. 

If you want to reduce procrastination, you have to dial up helpful feelings and silence the challenging ones. Not only will this help increase your productivity, but it may also help improve self-esteem and feelings of accomplishment. 

Be Mindful Of Warning Signs

Becoming more mindfully aware can help you identify your procrastination tendencies or habits. For example, if you are doom-scrolling or impulse shopping instead of cleaning your kitchen, take note of what you are doing. Do you feel guilty for not focusing on your task? If yes, then you are procrastinating. Once you have the ability to recognize and name what is happening, you can respond and act without judgment. Researchers note that mindfulness tactics, such as acting with awareness and non-judgmentally, can help reduce anxiety and procrastination. 

Address It Head On

More often than not, stress and anxiety are to blame if you have difficulty starting a task. Stress can make it very difficult to prioritize and organize. That is why you may find it hard to make a decision on how to begin an email to a coworker or client some days. Your brain is jammed and it seems that there is no way out. According to one study that examined academic procrastination, students who struggled with regulating emotions were more likely to procrastinate, which only worsened their emotional state. If you can find ways to reduce stress, you will notice that your desire to procrastinate decreases and you experience emotional relief as a result.

Set Yourself Up For Success

It is difficult to do this if you procrastinate, since procrastination sets you up for a mild degree of failure. Just be sure that you avoid negative self-talk from the get go. If you approach a task and say things like, “This is the worst,” or, “I hate this,” then you will only increase stress. Be careful how you talk to yourself if you want to have a positive outcome. Instead, tell yourself that you are interested in the task at hand and that you have what it takes to get it done. If you approach your tasks in this way, you will be less likely to procrastinate, according to psychologists. 

Get Clarity

Did you know that ambiguity is the downfall of productivity? If you cannot break something down into smaller, more manageable tasks, consider getting more clarity on what steps you have to take to complete the project. One study found that those who did not know what to do were more likely to put off tasks. Mental health experts note that it is always beneficial to get clarity if you feel uncertain about something. Ask questions and do research, which can help you a great deal in a professional environment. If you and your colleagues understand what to do, you will reduce workplace procrastination. 

Find The Bigger Meaning

Putting off going to the gym? You’re less likely to do that if you believe that being more active will help benefit you later in life. Want to be able to play with your future grandkids? Want to stand from a seated position without assistance? Answering these questions can help you see beyond the immediate and connect you to the big picture. Find your purpose and direction in order to form a larger sense of meaning. One study looked at revenge sleep procrastination, which is when people put off going to sleep in order to enjoy extra downtime. They know that they won’t get enough sleep for the next day, but they stay up anyway. After four sessions of motivational interviewing, which is a form of short-term therapy to link behaviors and values, bedtime procrastination reduced significantly.

Don’t Forget About Self-Compassion

By definition, self-compassion is the act of shifting your thinking about yourself negatively to a way that is more balanced. Remind yourself that you are just human, which means that you, like everyone else, make mistakes and you are somewhat flawed. There is absolutely nothing wrong with that! Acknowledging this can help you manage your emotions in a healthier way, which can help you deal with your responsibilities, instead of avoiding them. Just remember that you should not be hard on yourself because that will only increase your desire to procrastinate.

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The holidays are a wonderful time to reconnect with family, but it can be difficult to juggle different personalities, parties, and your own mental health. A report from the National Alliance of Mental Health found that 64% of people living with mental illness experienced worse symptoms during the holidays. On top of that, 38% of adults find that the festive season causes stress levels to rise. Although the holidays can bring as much stress as they do joy, there are mindful tips to help you manage stress this season. 

End of the year projects, gift shopping, the arrival of family members, and traveling to see family members don’t make the holidays any easier. There are added expectations and responsibilities, which can seem unattainable. All of this can cause you to spiral out of control and into a bout of depression or anxiety. Basically, there are so many things to do with a lot less time, which is a naturally overwhelming situation. 

Take Care Of Yourself First

In order to make it through the holidays without falling apart, you have to make your mental health a top priority. It’s so easy to try to support everyone else and neglect yourself during the holidays. Shift your focus to yourself this holiday season and you may find that you have the extra energy to support others when they need it. The following tips should help invite more mindfulness into your life, helping you emerge from the holidays triumphant and less-stressed than you were in previous years. 

Respond With Kindness

It’s impossible to change how others act as a result of holiday stressors. You can, however, change how you respond to certain situations. If you encounter a difficult person, it is important to remind yourself that they may be suffering. That is why they are acting out towards you, and showing them some compassion may calm them or bring them back down to earth. The holidays are also difficult for people who are alone, so extend an act of kindness to those without family or friends this time of year. 

Set And Maintain Firm Boundaries

This goes back to caring for yourself first because an effective way to reduce holiday stress is to communicate with people in your life. Whether you’re at home or at work, establishing healthy boundaries can lead to stronger relationships and more energy. You can say yes to things, but it’s also acceptable, encouraged even, to say no to things. Once you identify your boundaries you need to maintain mental and emotional stability, you can communicate them to others. If you explain why you need to decline an offer, for example, your friends or family should respect that decision.

Reach Out

It is very easy to put yourself in the vulnerable position of reaching out to others. Do you know what typically happens if you surround yourself with good people, though? When you reach out to them, they will most likely be happy to talk and connect. Many people share the same stress and fear of the holiday season, and talking about that with another person can benefit you tremendously. Call a friend out of the blue, message old friends on social media, and be kind to those you encounter. Companionship is beautiful and talking with other people may help reduce their stress levels as well.

Set Your Differences Aside

Dealing with different personalities and opinions can be quite exhausting, especially when you’re already burnt out. Don’t add fuel to your fire by combatting family members or friends, even if they eat away at you. There is a time and place to discuss politics or opinions on certain matters, and the holiday season is not the right time. If others get upset when something goes awry, they are likely feeling the same holiday stress, so don’t enter a state of anger or distress. Talk with them and you may find some calming common ground. 

Rethink Your Resolutions

How do New Year’s resolutions relate to holiday stress? Well, this is the time of year when people start thinking about changes they want to make in the coming year. Do yourself a favor: don’t make resolutions that set you up for failure. Start small and break your goal into small steps that you can achieve over the course of the entire year. If weight loss is your goal, you don’t need to lose 20 pounds before January comes to a close. Try to eat more vegetables in January and slowly cut back on sweets or carbs throughout the next month. An impossible resolution will only cause you more stress.

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It can be very difficult to find a healthy balance between work, family, and other responsibilities. How do you make time for yourself with all of that, plus the hustle and bustle of daily life? Taking care of yourself, though, is crucial for the overall wellbeing of your mental health. That is where self-care comes into play. 

What Is Self-Care For Mental Health?

Before we supply you with some helpful tips to care for yourself, let us first give a brief explanation of what self-care is. Basically, self-care is any activity that you do to take care of your mental, emotional, and physical health. It is about taking time for yourself and engaging in activities that bring you joy and encourage relaxation. The reason that self-care is an integral component to mental health is because it aids stress reduction. 

Some activities may also help improve mood and promote overall wellbeing. Taking care of yourself can better equip you to handle life’s many challenges. Be it emotional, physical, social, or spiritual self-care, we encourage you to engage in these practices for optimal mental health. Continue reading to learn about some tips that you may be able to incorporate into your daily life. 

Practice Mindfulness

There are many ways to practice mindfulness, but it is essentially the practice of being in the present moment. You pay attention to your thoughts and feelings without passing judgment. This practice can help you improve mood and reduce stress, and you can do it in a meditation practice or even while eating. The main goal is to be present and to take a few deep breaths to remind yourself to remain calm. This can be a great tool to use in times of stress. 

Set Boundaries

Sometimes, one of the most powerful things you can do for yourself is to say “no” to people. Setting boundaries is an essential part of self-care, because it means that you set limits on your time and energy. You can avoid a burnout and focus more on activities that help you thrive when you can establish healthy boundaries. 

Make Time For Yourself

This tip piggybacks off the previous one about setting boundaries. Allotting time for yourself can be challenging, but it is crucial in order to prioritize your mental health. Just set aside 15 to 30 minutes each day to engage in activities that bring you joy or relaxation. 

Get Enough Sleep

Sleep is necessary to optimize physical and mental health. Sleep experts recommend that the average adult get between seven to nine hours of sleep every night to feel rested and renewed. If you have difficulty falling asleep, try to establish a relaxing bedtime routine. Consider reading a book, listening to calming music, or meditating. Click here to learn about more tips that may help you fall asleep. 

Connect With People

One of the best ways to improve mental health is via social connections. Make it a point to connect with friends and loved ones, be it over the phone, video chat, or an in-person visit. These connections can help reduce stress and improve your mood. A great social network of family and friends is more powerful than you realize. 

Engage In Activities That Bring You Joy

There are so many types of self-care activities that you can do. If you don’t enjoy meditation, then don’t force yourself to do so. Make a list of activities that bring you joy, such as painting, walking, or training your pet. Choose the activity that helps you reduce stress and allow it to boost your mood.

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Swimsuit season may be over, but that doesn’t mean you have to let yourself go. Many advertisements force you to think that fall is a time to get cozy with a fattening pumpkin spice latte. Don’t let an extra layer of clothing cause you to pack up and put away your workout attire or avoid gyms and workout classes. There is a balance to this new season, and you practice both comfort and dynamic activity.

You may be drawn to the coziness and mindfulness that this season inspires. You’ll have plenty of time to be cozy, but you also have a lot of energy to expend. Keep the excitement and maintain workout momentum by getting creative this fall with unique autumn activities. Gym goers may keep their regular routines, but others may want to continue the outdoor lifestyle they maintained during summer. Continue reading to learn about activities to keep you active throughout fall. 

Layer Up Against The Elements

If you have the proper cold weather attire and gear, you’re more likely to stick to your exercise goals. Extra layers, water/windproof shells, merino wool socks, and more can make a big difference in your comfort level. You do not need to drop a fortune on an entirely new workout wardrobe, though. Invest in a couple new pieces of clothing, such as a fleece or reflective rain jacket, to help you stay safe and comfortable during outdoor workouts.

Hit The Trails

Whether you want to go for a hike or run the trails, a softer surface can help reduce the impact on your joints. That means investing in a quality pair of trail-running shoes with great support can help save your knees and ankles. Uneven terrain can also increase cognitive motor function and overall coordination. Taking a break from listening to music or podcasts can also help you tune into nature. Researchers suggest that running on a trail and listening to nature sounds can improve mental health more than drowning out nature sounds with loud music.

Try A New Class

Is your current workout regimen causing you to lose interest? Perhaps you are not developing the strength or mobility that you want to achieve. A new workout class may help reignite your love for physical activity. Pilates, for example, may help improve core strength and flexibility. If you belong to a gym, consider taking part in their group classes. If you don’t have a gym membership, consider ClassPass, which helps you try classes at different locations in a commitment-free way. You can also try out a streaming workout service from the comfort of your own home. 

Venture To A National Park

National parks offer some of the best terrain in the country. The best part of exploring them during fall is that you are not oppressed by the same heat that exists during summer. Plus, parks are usually less-crowded, making trails a bit easier to navigate. Campsites are also less crowded as a result, if you enjoy camping. Maybe you want to take a beginner rock climbing course or start mountain biking in Moab, Utah. Whatever your adventurous desires are, we encourage you to attempt them and tackle activities with nothing but excitement. 

Do A Pumpkin Workout

Pumpkins are starting to show up in different stores. You may buy one or two and put it outside your home until you carve it closer to Halloween. That’s fine and dandy, but what if you use that pumpkin as a weight and engage in a creative pumpkin workout? Treat your pumpkin like a medicine ball or kettlebell and engage in some lower body workouts. You can do a lunge with a twist, goblet squat holding the pumpkin under your chin, or perform thrusters, squatting with the pumpkin and then pressing it above your head. There are many people who have developed pumpkin workouts online, so give the old Google a search and see what you find!

Connect Your Mind And Body

Not all fall workouts have to be adventurous. Sometimes, it can be highly beneficial to look inward and deepen your mind/body connection. The back-to-school rhythm of life can help prepare you for a healthier winter. That makes fall the perfect time to engage in yoga, Tai Chi, or other restorative exercises. These activities can help improve balance, relieve stress, and help you think more clearly. 

Exercise With A Friend

Motivating yourself to work out can prove challenging as the seasons change, especially during the holidays. With a workout buddy, you can help hold each other accountable, rain, shine, or snow. Begin a lunchtime walking club at your office or host walk-and-talk meetings to change up the scenery. Check local coffee shops for community center boards that offer workout groups or classes. You can even check NextDoor or Meetup to help find workout groups in your area.

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Back-to-school season tends to bring about mixed emotions. Parents are eager for their kids to get back into a routine and kids may feel excited to reunite with friends. It’s also possible to feel a little sad about saying goodbye to the good times of summer. That is true for family members of any age, not just the kids.

Many children also experience back-to-school jitters. Perhaps they are worried about what the school year will bring or how they will fit in. Parents may wonder how to calm those nerves and help their children better navigate this busy time in their lives. In an effort to mitigate those back-to-school jitters, you can get your kids involved in various processes. Asking them to participate in various tasks can help distract them and increase their responsibility requirements. Here are a few ways to prep tips as kids head into the school year. 

Create Family Mindfulness Routines 

Most parents will say that one of the biggest back-to-school adjustments is reestablishing healthy morning and bedtime routines. There is no secret code that unlocks the perfect bedtime or morning routine for every child. One way to incorporate the whole family is to work together to find mindfulness routines that everyone can practice. In the morning, for example, consider reciting a daily affirmation that encourages positive thinking and confidence. Affirmations can help children face tough challenges that they may encounter at school. In the evening, engage in a shared gratitude practice, during which everyone shares one thing they are grateful for. 

Allow Children To Craft Grocery Lists And Help Meal Plan

Whether you have kids or not, grocery shopping is something you must do. Kids can help make grocery lists, restock the pantry or fridge after a grocery run, and write down when things are running low. Take that a step further by involving your kids in meal planning. Come up with a weekly calendar of meals and talk about what you will need to buy for certain meals. You will also need to include snacks and treats that everyone can enjoy. Consider trail mix without chocolate or carrot sticks with hummus. Plus, getting everyone involved with grocery planning can help your kids later in life when they have to shop for themselves. 

Let Kids Pack Their Own Lunches

Take a chore off your morning to-do list by allowing your kids to pack their own lunches. If they are too young to make lunches, let them help place the contents inside their lunch boxes. Giving your children a sense of autonomy over chores is essential for growth and development. They will also learn how the food they pack can help fuel their bodies. To make this process easier, give them a checklist of foods to include. Break it down into protein, vegetables, fruits, and treats. Work with them to help better educate them about healthy food choices. 

Get Out And Explore

One of the reasons that the back-to-school transition proves difficult for kids is because they spend less time outdoors. They are in classrooms all day with a small break for recess. Take them out to walk the dog in the evening or plan small bike rides to the local park. Exposing children to natural light after school can help boost their mood and encourage better sleep at night. You can also plan more elaborate weekend excursions, such as hikes, picnics, beach days, and scavenger hunts. Involve the kids in these plans by having them help pack the essentials for your excursions the night before. 

Create New Family Traditions

The start of the new school year is a time of change. Kids and families can find it very disorientating, but you can help develop new routines that your kids can look forward to. Weekly traditions for the family can be very exciting. Perhaps one plan is a weekly dinner where kids get to plan pizza toppings. Another idea is to have one family member pick a game to play on the weekend. Maybe you have a movie night at home with theater-inspired concessions. The possibilities are endless!

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It can be frustrating to arrive at the day’s end, only to feel like you did not accomplish anything. You may feel like there are not enough hours in the day or days in the week to complete all the tasks on your to-do list. Even though there is a lot to do, there are many distractions that can absorb your attention for hours. You may not even realize how quickly time passes when you engage with them! To help you regain focus and accomplish daily tasks, we put together a list of five hacks that can help you improve productivity. 

Set Your Goals

The first step is to set goals. Don’t set lofty goals, for example, to clean the entire house in two hours. Instead, set smaller, more attainable goals to tackle them more efficiently. To do that, though, you first have to think through your goals before you set them. Imagine that you want to get detailed directions to a destination. Do that for yourself, but with goals, in order to maximize your likelihood of success. Live by the SMART acronym: Smart, Measurable, Achievable, Relevant, and Timely. If you follow the SMART method, you’ll be knocking down goals left and right!

Reassess Your Schedule

Does your current schedule match up with your goals? It is easy to get caught up in a certain pattern, but specific goals may require you to shake things up. Perhaps that looks like saying no, especially if you are a people pleaser. Problems tend to occur when you spend the majority of your time doing things that you didn’t originally plan on doing. That doesn’t leave time for the goals you want to achieve. Naturally, various obligations, opportunities, or exciting events pop up. Social media can make you feel like you’re missing out. If you say yes too often, you are usually missing out on the things that matter most in life: family, solo time, etc. Just remember that every yes means that you’re saying no to something else. 

Plan Ahead

The best way to set time aside for your most important tasks is to establish time blocks. Plan your day simply and effectively by saying that you will complete certain tasks in a specific window. That way, you can be more purposeful with the time you spend on these actions. Additionally, keep in mind that planning affords you the opportunity to set your priorities with intention. That can help you be more purposeful with your time and the goals you want to accomplish. Planning can also help you avoid distraction, especially when you begin with intent. 

Focus On Priorities

Distractions are commonplace nowadays. If you work on a computer, you can easily visit infinite websites that distract you from the task at hand. You can also get caught up in social media scrolling or games on your phone. These devices just suck you in and you lose track of time instantaneously. Remember the time blocks we mentioned in the previous paragraph? Well, having a specific amount of time to tackle a task can show you how easy it is to get distracted and how hard it is to stay focused. Don’t allow distractions to control your time. You have to fight distractions in order to do that, and that can be very difficult at first. You have the power to come up with ways to get around distractions and do the things you have to do in your time block. 

Stack Habits

Working towards your goals is easier when you have a schedule and when you work on your habits. Change your habits by way of stacking them, which is a simple productivity hack. Habit stacking, essentially, is taking a habit that you have and stacking a new habit you want with it. Starting a new habit is a little easier when you pair it alongside an existing one. If you want to drink more water, for example, drink a glass of water to your pre-existing habit of eating. Do you eat breakfast at 730 a.m. every morning? Add a glass of water to that meal and it will feel like killing two birds with one stone. Attaching a new habit to an existing one is much easier than beginning a new one by itself. In fact, it can be more distracting to set aside time for a brand new habit!

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The word “holiday” is essentially synonymous with food. People get together and celebrate with unlimited drinking and eating. More often than not, the food and drinks are of the less-than-healthy varieties, especially during Labor Day celebrations. 

People often refer to Labor Day as the last hurrah of summer. People bid adieu to the summer fun in the sun and prepare for cooler days. BBQs, football, shopping, potlucks, and beach parties go hand in hand with Labor Day. In fact, an average of 160 million Americans enjoy a cookout at some point during the holiday weekend.

When you come face to face with so many temptations, it’s hard to resist them or maintain discipline. Because most people fall into the trap of indulging more than they should during Labor Day weekend, we have detailed many helpful tips to stay healthy. Avoid diet pitfalls and stay on track. We believe in your willpower!

Don’t Skip Meals

For most holidays, including Labor Day weekend, the common thought is to skip meals to save room for the big feast. This is the worst approach you can have because skipping meals often leads to overeating. It’s better to have several nutritious snacks or smaller meals throughout the day before the potluck, party, or festivity. A handful of nuts, plate of fruit, fruit and vegetable smoothie, or even a small salad are excellent options to help you feel full and keep you from overindulging. 

Consider Which Parties To Attend

There are parties that have every unhealthy food under the sun, and then there are parties with a more health-conscious theme. Everyone has friends who want to lose weight or put their health first. If you receive an invite from one of those friends, consider attending that Labor Day event versus the unhealthy one that is essentially a ticket to high blood pressure and weight gain. When you spend time with like-minded people who have more of a focus on health, you will benefit. 

Grill Healthy

Hotdogs, burger patties, slabs of steak, and ribs aren’t the only things you can cook on the grill over the holiday weekend. You can shift your focus from meat to vegetables. Slice a head of cauliflower into thick steaks or grill portobello mushroom caps. Marinate veggie kabobs and then grill them for maximum flavor and a little char. There are many healthy ways to grill, so look up some recipes online and get creative with your food. 

Survey The Spread Before You Load Up

When you go to a table of food without a plan in place, you will most likely grab a little bit of everything, and then some. Don’t just wander the food table and grab anything that looks appetizing. Scan the table and take a closer look at what you can eat. Come up with a plan for what to grab and then go in. Additionally, it’s beneficial to pinpoint the foods you really want. You don’t have to eat everything just because it’s there. Make an effort to control portion sizes and try to make at least 50% of your plate consist of vegetables. 

Avoid Alcohol

Some people don’t count liquid calories, but knocking back a few alcohol beverages can quickly ramp up your caloric intake. It’s very common for people to drink alcohol at Memorial Day, Labor Day, Thanksgiving, and Christmas celebrations. If you are trying to eat mindfully, though, it’s best to avoid alcohol. Not only does alcohol lead to excess food consumption, but it also impairs your ability to resist temptations. After a few drinks, the desserts you are trying to avoid may quickly find their way onto your plate. 

Just Say No

The power of the word “no” is very real. You don’t always have to say yes to every food item in sight. For instance, if someone wants to offer you something that you know you should avoid, you can politely decline by saying, “It looks so tasty, but I’m too full right now. Thanks for asking, though.” 

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