12 Tips on Setting Realistic Goals

setting realistic goals

Setting realistic goals functions as a crucial step towards success.

When you set unrealistic goals, you make it difficult to measure progress and make changes when necessary. For example, if your goal is to spend less than $100 on groceries this month, but you end up spending $150, then what do you do?

You need to either change your goal or find a way to stick closer to the initial goal. So where do you even begin with all of that? Here are a few tips on how to set realistic goals.

Define Setting Realistic Goals

A realistic goal can be achieved without you having to go well beyond the limits of what’s reasonable. Remember that not every goal is realistic for you, so it’s okay if your goals aren’t achievable for everyone.

Establish SMART Goals

When setting goals, follow the SMART goal structure. This means that your goals should be:

  • Specific (What is it that you want to accomplish?)
  • Measurable (How will you know when your goal has been met?)
  • Achievable (Is it something you can actually do within the time frame given?)
  • Relevant (Does this goal help you accomplish a bigger goal?)
  • Timely (What is the deadline for your goals? When do you want to have them finalized by?)

Be Realistic About Time

You don’t have an infinite amount of hours in your day. Only so much can be accomplished in 24 hours no matter how time-efficient you are.

Plan out each day, week, and month to see where you have free time. This way, you can schedule the things that are most important so they get done.

Be Flexible About Your Goals

Life doesn’t always go according to plan. You may wake up one morning and learn that you have a medical emergency.

If this happens, then it’s perfectly okay to reschedule your goals for another day. You can’t control what happens around you, but you do have the power to change your response to it.

Appraise Your Progress Often

Don’t get discouraged! Try to figure out why something didn’t work and what can be done differently next time.

If you couldn’t stick to your diet because you had a stressful day at work and caved when someone brought in donuts, then maybe you should try and work on some stress-relieving techniques so that you can better cope with stressful situations. It might also help to plan out healthier alternatives to your favorite snacks ahead of time so that you have a backup when cravings hit.

Set Goals that are Achievable

Setting goals unachievable goals can lead to disappointment. Even if you feel like it’s something you should be able to do, if you’re not setting aside enough time or resources for it then your goal might be unrealistic.

Work Backwards for a Better Outlook

If you want to save $500 this month, what does that mean for your budget? Probably cutting out eating out and going shopping. This can help keep you accountable as well as give a clear picture of the steps needed to achieve your goals!

Write Down Smaller Milestones

One way around making realistic goals is by setting smaller milestones along the way. For example, if you want to lose 20 pounds in a year, maybe your goal should be to lose one pound per month instead. If this is too big of a jump for you, then break it down even further – losing two pounds every other month or ten pounds during winter are both great goals that are easier to achieve.

Don’t Be Afraid of the Long Term

While it’s great to have shorter goals, don’t shy away from longer-term ones as well! If you want to make a career change in the next five years, then go ahead and set that goal for yourself without feeling too overwhelmed by all those months or years you still have to achieve it.

Focus On the Process, Not Just the Result

When you focus too much on an outcome or time frame, your mind can easily wander and set unrealistic goals in that way. For example, instead of saying “I want to be debt-free by next year” try saying “I want to pay off my student loans by next year.” The goal remains sizable, but it’s something that you can do step-by-step.

Set Daily or Weekly Goals

Instead of setting monthly or yearly milestones, set smaller ones for yourself each day and week! If you have a big idea of what you want to accomplish, break it down into smaller steps so that they’re achievable.

Readjust Goals as Needed

Life happens and things don’t always go according to plan! When this does happen, just reevaluate your goals and see if there is anything else you can do in the meantime until the time comes when you need to start working towards the original goal again.

Remember Your Sense of Self

You’ll make plenty of mistakes and miss the mark in the beginning. That’s normal, so don’t beat yourself up over it. Often, we can be a little too hard on ourselves about our capabilities. My book, Life After Low Self-Esteem, provides advice on how to change our self-talk to be more encouraging and uplifting.

Give it a read and let me know what you think!

It’s Hard to Diet. Let’s Talk About It!

hard to diet

It is hard to diet, and if you’re like me you’re pretty much over it.

Dieting takes a lot of willpower and determination, especially when you’re surrounded by temptations every day. However, if you want to lose weight, some strategies can make the process easier for you.

Let’s get into why dieting gives us the blues and how we can make it a little more…exciting?

Why is it Hard to Diet Anyway?

Our culture, unfortunately, encourages overindulging. Junk food invades every corner of our lives, from movie theaters to vending machines in our break rooms.

If you have a sweet tooth, bakeries line every corner, and chocolate bars pop up in the checkout aisle at your supermarket.

And with so many places offering free or discounted snacks for kids after school, it’s no wonder that obesity has become an epidemic among children today!

Is it Even Worth It?

It’s easy to get discouraged from following a diet when you feel like the odds are stacked against you. Studies show that diets fail about 95% of the time. So it can be hard to keep your motivation up when temptation rears its ugly (yet tantalizing) head.

It doesn’t have to be this overwhelming, though! If you want to lose weight and get healthier, you CAN do it! Let’s go over a few strategies to help make the process easier:

Take a Look at Your Budget and Meal Plan

Or, if you’re anything like me, check to see if they even exist. One of the first things that people look at when they decide on a new diet is how much money will be spent vs. what groceries can be bought for their meals throughout the week.

It’s a good idea to look at how you can save money by meal planning and sticking with a grocery list. A lot of people will go out for lunch every day, which is great… as long as they don’t mind spending more on food than what it would cost them to make their meals instead!

Exercise More Often

Eating healthy is important, but if you want to lose weight and keep it off for good then exercise is just as crucial! Look at how many times a week you can go walking or running.

Try jogging instead of driving when your errands take you around the block. Do some push-ups in front of the TV during commercial breaks so that by nighttime you’ll be more tired and less likely to go for that bowl of ice cream in the fridge!

What Can You Do When Temptation Strikes?

It’s easy to give in to temptation when you’re surrounded by food every day. Junk foods make it even harder when placed right within your reach. They tend to prefer kitchen counters or in the break room at work.

So make sure to plan for how you can avoid falling into temptation’s grasp when it comes down to those moments where most dieters crumble!

Don’t Forget About Sleep and Stress Levels

When we are sleep-deprived, our bodies release cortisol, a hormone that increases appetite. If you’re stressed, resisting those donuts that your co-worker brought in to the office can prove much more difficult.

Try going for a 15-minute walk every day after work. Also, don’t forget about sleep! Get an hour of shut-eye before midnight. By the time you wake up in the morning, your cortisol levels will have already started to drop. Then, you’ll be less likely to go for that donut!

A Well-Planned Diet Helps Prevent Boredom and Cravings

Junk food proves hard to ignore when you’re bored, but don’t let yourself get too hungry either. Try having healthy snacks like fruits or nuts at your desk or in your kitchen. This way, you’ll have something to munch on that won’t break your diet.

It’s also important not to allow yourself too much time between meals. That’s when stress and boredom can make us fall into bad habits. Keep healthy snacks on hand so that you won’t feel deprived and tempted to eat a full meal just because it’s lunchtime!

Staying Motivated! You’re Not in This Alone!

Diets can be the bane of our existence sometimes, but there are a few things that can help.

First, keep a food diary! Use apps like MyFitnessPal to write down everything you eat for a week. Then, look at how many calories it added up to. You might be surprised!

Second, get a friend or family member to join you on your diet journey. This can make the process more fun and social, as well as provide some extra accountability.

Last, remember why you’re dieting in the first place! Keep your goals in mind and don’t let yourself get too discouraged. Rome wasn’t built in a day, so remember to be patient with yourself as you work towards a healthier lifestyle.

5 Signs You’ve Been in Your Job Too Long

been in your job too long

You feel burned out, and you’ve probably been in your job too long.

Have you been in your job for 5 years or more? If so, it might be time to move on. Of course, no one should quit their job without a plan. However, if you feel like stagnation has set in, then this article is for you!

Is It Possible to Have Been In Your Job Too Long?

Many people stay with jobs simply because it’s a source of income. They can separate their job completely from their personal life, no matter how demanding the job is.

Others need a more cohesive balance between their job and the universe outside of it. Without that balance, they can become burned out, leading to stress and potential health problems. Everyone has different needs and expectations, and everyone has a limit. Your “stopping” point may look different from everyone else’s but it usually involves one of several factors.

There’s a Lack of Recognition

You’re rarely recognized for your work. You’re not demanding a promotion every year, but at least a thank you would be nice, right? If you feel like there’s no room to grow in your current company and see a lack of advancement opportunities, then perhaps it’s time to move on! You don’t want to stagnate in a career that doesn’t value your efforts.

Lack of Personal Development Opportunities

There’s nothing worse than feeling like you’re working just for the sake of keeping busy and surviving. If there are no new opportunities on the horizon, then it might be time to move along. You don’t have anything else to offer the company unless you continue to develop yourself.

Lack of Engagement with Coworkers or Clients

If your colleagues are difficult to interact with, then perhaps it’s time for new people! When there’s no camaraderie among co-workers and clients, it can feel like you’re just another number on a spreadsheet. That’s a red flag.

No Room for Advancement

In addition to looking out for the factors that limit your professional development, you should also look at what opportunities are available outside of your current job description. If there’s nothing on the horizon and no room to grow in the company, then it might be time to move along!

You’ve Been Burned Out for a While

Do you feel like your job is taking a toll on your mental and physical health? The signs of burnout can be easy to spot if you know what to look for. If you’ve become lethargic, irritable, and forgetful over the past few months, then it might be time to wrap up your work life and move on.

You don’t want to lose yourself in a job that slowly erodes all of the good feelings that come with being an employee. Burnout can be hard to avoid when you feel like the only thing keeping your company alive is you!

Is It Time to Leave?

If one or more of these factors ring true, it might be time to move on. While you shouldn’t leave your job without a plan, sometimes there’s nothing better than starting something new! If any of the above apply to you, then get ready to start looking for something that’s a better match.

With the right attitude, you’ll find something in no time!

Signs of Burnout: How to Identify and Deal with It

Signs of Burnout

Address burnout before it addresses you.

Burnout is a mental and physical state that occurs when someone is pushed to their limits. It can happen in any profession, but it’s most common among people who work too hard without taking time off from the daily grind.

The signs of burnout often go unrecognized until they have already begun to take a toll on your life and productivity. This makes them difficult to deal with once you’re experiencing them. Let’s work to identify the signs of burnout so that you can avoid or reduce its effects!

Why Do We Get Burned Out?

We often don’t realize we’re burned out until we start to feel the negative effects of being overworked, but burnout usually starts much earlier than that.

The constant feeling of rushing from one task to another can be exhausting and stressful for an individual, causing them to become overwhelmed by their workload whether it’s real or imagined.

The feeling of being overworked can be exacerbated by difficult coworkers or bosses who make you feel like they don’t value your time. This makes it even more likely that the individual will work longer hours with little recognition for it.

This is especially true for people working in service-based industries where their interactions with customers are often draining and stressful because no one is satisfied with the response they receive.

Burnout also happens if your work doesn’t have a clear direction or meaning to it. You may not feel like what you do has an impact or makes a difference.

It may sound counterintuitive but less pressure often leads to lower stress levels and a more fulfilling experience for employees who are allowed to do their job at a more reasonable pace.

What Are the Signs of Burnout?

Being overworked is one of the most common causes of burnout, but there are several other signs to watch for that can indicate you’re on track toward mental and physical exhaustion.

  • You may start making uncharacteristic mistakes in your work, or the mistakes might be more serious than usual.
  • Meeting deadlines will become a problem as you have too many tasks that need to be addressed.
  • You might experience physical symptoms like sleep problems or stomach aches, both of which can be caused by stress and anxiety at work.
  • Your body may feel like it’s “off” due to its natural rhythm being disrupted. This is normally due to your body producing the stress hormone cortisol, which gives you an energy spike but leaves you feeling drained and out of balance.

Exhaustion can be difficult to notice at first because it’s often accompanied by feelings of apathy and disinterest. This can make you feel like you’re in a rut or that your work no longer holds any meaning to it.

How Can You Deal With Burnout?

Once burnout has set in, the best thing to do is take some time off work. This won’t be easy for most people. However, more employers are starting to understand the importance of a healthy work/life balance. Talk to your managers and explain your situation to see about getting additional time off.

Consider These Tips

  • Take a vacation! Research shows that even two weeks away from work can have positive effects on someone suffering from burnout.
  • Exercise! Commit to working out as frequently as possible. This will get you away from your work for a little while so that you can decompress and release stress.
  • Switch it up! For example, take a walk a night to clear your mind instead of heading home and watching TV.
  • Get more sleep! Set aside some time each evening before bedtime to wind down rather than continuing with your routine.
  • Take more breaks! Go for a walk on your breaks and emphasize removing yourself from the workspace.
  • Ask for help! Try to reduce the amount of stress in your life by delegating tasks rather than taking on everything yourself.
  • Show appreciation! Try writing a note or email thanking someone each day, even if it’s just something small like saying thanks after receiving an important report from your co-worker.

Chances are you’re not the only one experiencing burnout. Others wrestle with stress and fatigue just like you do, so remember to be kind, patient, and gracious.

Remember to Uplift Yourself

When stressed, it’s easy to develop a negative self-image. We can feel like we’re failing at life, performing our jobs poorly, or unworthy of our achievements. I wrote a book, Life After Low Self-Esteem, filled with many tools to combat a negative self-image.

Check it out, and let me know what you think!

8 Simple Steps To Improve Your Sleep Hygiene

sleep hygiene

Sleep hygiene represents one of the most important aspects of your health.

Did you know that sleep deprivation can impair your immune system, lower your cognitive abilities, and increase anxiety? Who knew losing sleep could wreak such havoc on our bodies!

The good news is that improving your sleep hygiene can help turn these negative effects around! Read on for 8 steps to improve your sleep hygiene in order to get the restful night’s rest you deserve.

What is Sleep Hygiene?

We see the word hygiene and think of body odor and gum disease, right? So, what exactly is sleep hygiene? And how do we know if it’s good or bad?

Simply put, sleep hygiene means creating a sleep-friendly environment. This means taking care of your bedroom, using it for sleep only, and adhering to a few basic rules.

What is A Sleep-Friendly Environment?

A sleep-friendly environment has three main components: dark, cool, and quiet! If you’re exposing yourself to any light while sleeping (aka your phone screen), it’s likely your room isn’t completely blacked out.

And if there are disruptions in the room, like a heater or noise from outside, you won’t be able to get the best sleep. Your room needs to have darkness and quiet for your body clock to wind down at night!

How Can I Create A Sleep-Friendly Environment?

It’s easy! You can make a few small changes, such as:

  • Shutting your bedroom door.
  • Using a fan or white noise machine to block out outside noises.
  • Turning off your phone at least 30 minutes before bedtime.

What Can I Do If My Sleep Friendly Environment Isn’t Working?

Do you have trouble falling asleep because of stress or anxiety? Do you wake up frequently during the night? These are signs that your sleep hygiene may need a little work.

If you’re having trouble sleeping, try practicing mindfulness techniques before bedtime to help calm your mind and body down for the night. Also, be sure to give yourself at least 20 minutes of relaxation time to wind down from a busy day!

Steps To Improve Your Sleep Hygiene:

  1. Limit caffeine and alcohol consumption at least six hours before bed.
  2. Create a relaxing environment that is dark, quiet, and cool to promote optimal sleep quality.
  3. Exercise during the day but not too close to bedtime as this can actually have stimulating effects on your body.
  4. Don’t eat heavy meals right before bed; if you do, focus on foods that are high in tryptophan (i.e., eggs) which can help promote sleepiness while avoiding sugary and starchy carbs like pasta or bagels because these will simply leave you feeling more awake after eating them.
  5. Limit your screen time (TV, laptops) at least 30 minutes before bedtime.
  6. Be sure to give yourself 20 minutes of relaxation time before bed.
  7. Remember to practice mindfulness techniques like deep breathing or meditation to calm your mind and body down for the night.
  8. If the above steps aren’t enough, your doctor may recommend taking melatonin (a hormone that regulates sleep) or practicing cognitive behavioral therapy.

Remember that every person is different so not all of these suggestions will work for everyone. Only take what works for you and your body to get the restful night’s sleep you deserve!

Why You Need Better Friends

You need better friends

We all need friends, but it’s possible you need better friends.

Social status and popularity influence who we choose as our friends. However, if you want to live a long life with lots of happiness and satisfaction, you should make sure your friends are worth your time and effort.

The old saying “you are the company you keep” remains as true now as it was when this proverb came into existence. Your friends will either help or hinder your success. So, if you’re looking for a way to improve yourself, you may need to find better people to associate with.

How Do You Know You Need Better Friends?

Toxic relationships come in as many forms as there are people. Generally, a toxic friendship is one where the other person puts you down or makes your life more difficult. If you feel someone regularly criticizes, judges, shames, and/or blames the decisions you make, then they are toxic to your well-being.

In addition to being hurtful emotionally, these kinds of friendships can often lead to you making poor decisions and even doing things that will harm your health. If a person is constantly causing drama, this can be just as bad for someone’s mental well-being and cause unnecessary drama.

How Do I End a Toxic Friendship?

It can be difficult to end a friendship with someone who has been in your life for a long time. Remind yourself that friends should make each other better people and help them achieve their dreams, not prevent those from happening!

Before ending the relationship, talk about what is going on between you two and why they are causing you so much stress. If they are willing to change their ways, it could be an indication that the friendship can be saved. There might be hope for a better future together.

If your friend is not open to changing or has already made up their mind about how things will play out between the two of you, then you may need to sever ties. It’s never easy to end a friendship, but it can be done if you remember to consider your goals and dreams. A toxic person’s behavior won’t help them come true anytime soon!

How Can I Make Better Friends?

If you’re looking for better friends as an adult or adolescent, consider the different things you can do to help you achieve your goal. First, be a better person and show people that you are worth getting to know by being more social and open with others.

Secondly, research what type of activities the friends you want might enjoy doing together. These might volunteering, going on hikes, or playing sports. Venturing out will help you find common ground where everyone feels comfortable.

Start With Your Sense of Self

Sometimes we think we deserve harmful relationships because that’s what we’re used to. However, just because something is familiar doesn’t mean it’s what’s best for you. In my book, Life After Low Self-Esteem, I talk about how a negative low self-image can affect your ability to form healthy relationships.

Even if you’ve got enough self-confidence to spare, check it out and let me know what you think!

5 Reasons People Love Drama

People love drama

People love drama. It’s the spice of life, but it can be really difficult to understand what makes it so alluring.

There are quite a few reasons for this, some of them psychological and others just based on human nature. What does drama do? Why do we love it? And what about the people who don’t like it at all? Let’s explore these questions and provide answers!

People Love Drama Because It’s Exciting

Come on, admit it. You love drama, too. Whether you’re watching a TV show or reading a book, there’s something about the tension and suspense of an argument that gets your adrenaline pumping.

We’re pretty much trained by the media to sensationalize everything. News stories quickly get exaggerated into life-threatening events only to sizzle into oblivion by that same evening. Reality shows and talk shows also do this quite often, creating a story out of nothing so that they can keep their viewers tuned in until the next big thing happens.

Even fictional stories often have the main character go through a lot of drama so that they can be seen as “interesting” or even stay the same. Generally speaking, we think that the more intense a story is, the better it will be, and so drama gives us what we want.

People Love To Watch Others Experience Drama

We all love a good story, and we’re always waiting to see what happens next. Watching or reading about drama is a way to experience something exciting without actually being there. We feel like we’re living through an adventure even if things aren’t too intense in our own lives.

It’s like having an adrenaline rush without getting hurt! However, just because we don’t act on some of these feelings doesn’t mean we don’t have them. Sometimes, people just want to see what it would be like if they were in a similar situation instead of actually doing it.

Drama Can Be A Way To See Ourselves In Others

Some people just love drama for the sake of loving it. However, for many others, drama can be a way to see themselves in another person. It’s like saying “I’ve been there before”, and we’re able to relate and connect with other people through this feeling.

Seeing someone else go through something similar can be a way of letting us know that we’re not alone and that things can get better. However, this doesn’t mean that every time someone has a problem, we will immediately want to jump in and help them! Sometimes, we just enjoy the fact that someone else is experiencing something similar to what we’ve experienced (and would like to forget) ourselves.

People Mistake Drama For “Real Life”

Many people think that drama is real life, and their lives are boring without it. When you watch a TV show or read a book, there’s always something going on. However, this doesn’t mean that people are like that in real life. Just because things are more interesting on TV doesn’t mean that people have lots of drama all the time!

Your life doesn’t have to be filled with action 24/7 to be meaningful. People make drama seem more interesting than what it really is because they don’t know how to enjoy real life without all of the action.

People Love To Be In The Know

Drama provides a way for people to feel included and involved without actually having to do anything. They want all the gossip and want to know all that’s going on. It gives them something interesting to talk about, as well as a way of sharing experiences with people who might be going through the same thing.

However, gossip can be toxic and hurtful. Once a story gets twisted, it can be difficult to go back and fix the problem because people’s opinions have already been made! This can affect someone’s life, whether they’re the person everyone is talking about or just someone who happens to know one of them.

Why Drama Can Be Harmful

Drama can be harmful to some people for several reasons. Sometimes, they might get swept up in the moment and start participating without thinking first. This can end up getting them into a lot of trouble or exhausting themselves from doing too much.

Sometimes, it’s not the best idea to make a big deal out of something, especially if the situation is not that serious. While drama can be fun and exciting for some people, it can be exhausting and harmful for others. After a while, people get tired of hearing about crisis after crisis from an individual.

It’s important to know how it affects you before getting yourself involved in something that may not end up being worth it.

Does It Mean You’re Attention-Seeking?

Some people love drama because it means they’re the center of attention. Unfortunately, this can have negative consequences for them in other areas of their life. For example, this could mean they’re constantly asking for help even if they don’t actually need it.

When you have a hard time focusing on your own life and what you want, you may struggle to get where you need or want to be. This can affect your career or relationships in a negative way if you’re constantly looking to others to fix your problems.

There’s nothing wrong with wanting attention, but it should only be from people who are giving it to you in a healthy way.

Drama Can Be Healthy in Small Doses

Some drama can be good for people. For example, if they’re dealing with a problem that needs to be fixed or worked on, having lots of people around them who want to help can be a good thing. It’s also nice to have something interesting and exciting going on in your life every once in a while!

However, it’s important to know how much drama is too much. If you find yourself constantly getting wrapped up in other people’s problems, it might be a good idea to step back and focus on yourself for a while.

It’s important to find the right balance of drama in your life so that you can enjoy it, but also protect yourself from the negative effects of too much.

Remember Your Sense of Self

I, myself, struggle with my love of being dramatic. Often, it stems from a place of low self-esteem and self-worth. In my book, Life After Low Self-Esteem, I cover ways to overcome negative self-talk and practice gratitude. Check it out and let me know what you think.

Which Sleep Style is Right for You?

Sleep Style

Have you ever wondered what your sleep style says about you?

Sleep often determines the quality of your physical and mental health. It also affects how you feel, which can affect your mood the next day. There are many different sleep styles to choose from, so it’s important to figure out what works best for you.!

So, if you’re feeling sleepy, here are some common sleep styles.

Why Do People Sleep on Their Back?

Sleeping on your back is linked with a lower risk of heart disease. People tend to sleep on their back because it’s a comfortable position, but it is also linked with an increased risk of snoring and obstructive sleep apnea.

Some people may not be able to get good sleep this way because their airways are obstructed during the night. If you suffer from sleep apnea or find yourself snoring, consider sleeping on your side instead.

Why Do People Sleep on Their Stomach?

Fun fact: people who sleep on their stomachs are more likely to be extroverts. This may be because they’re out-going and like meeting new people, or it might just be that this is the most comfortable position for them!

This sleep style can make snoring an issue due to the position of the tongue and airway. Some people sleep on their stomach to feel secure, which is totally fine if it helps them get a better night’s sleep.

Why Do People Sleep On Their Sides?

People who sleep on their sides tend to be more social and outgoing. They may also be less likely to snore than people who sleep on their backs or stomachs because this position makes it harder for your airways to collapse, so you can get a good night’s rest!

What’s the Best Sleeping Position for Me?

The best sleeping position for you is the one that makes you feel rested in the morning!

There are many different sleep styles to choose from, so it’s important to figure out what works best for you. Proper sleep hygiene looks different for everyone, and it’s important to take your own sleep preferences into account when making changes.

Erase Toxicity: How to Stop Being Toxic

how to stop being toxic

Toxicity seems to surround us lately. That’s why it can be hard to figure out how to stop being toxic.

Sometimes, it seems like you’re the only one who even wants to figure it all out. Toxic behavior can be a hard thing to stop when it’s hard to identify the toxic habits you have. However, if you want to stop being toxic and become more positive in your life, these tips will help!

What is Considered Toxic Behavior?

There are many ways to be toxic, whether it is through gossiping or negative thinking. Generally, toxic behavior can be defined as anything that spreads negativity and is harmful to your wellbeing.

When someone comes into your life that has a lot of toxicity there will be moments where this person tears down all the positivity around them. When you feel like you need positivity, be mindful of the people you surround yourself with.

Despite circumstances where one may be tempted to engage in negative behaviors with others, practice mindfulness. Even with a close friend, you don’t have to give in to their negative actions. While this may be difficult at times, it’s necessary for personal growth and a more positive outlook on life.

What Are Some Examples of Toxic Behavior?

There are many different types of toxicity, such as:

• Negative thinking and pessimistic attitudes. When you notice yourself feeling negative, stop and think about why you’re feeling this way before reacting negatively.

• Gossiping. You’ll always be tempted to talk about other people, but gossip creates a negative environment for everyone involved. Instead of talking bad about other people, focus on how you can improve your own life.

• Complaining and focusing too much on the negative. Instead of complaining about how bad your life is, focus on the things you are grateful for.

• Putting others down or being mean to other people. You don’t need to be mean or negative towards others.

• Holding grudges and being resentful of others. It’s important to put your ego aside and move past the behavior of others.

• Not taking care of yourself or establishing healthy boundaries with other people. Being conscious of your thoughts and actions will help you to stop the toxicity before it starts.

What Can We Do to Stop Being Toxic?

Once you identify your toxic behaviors, you can start working towards improvement.

• Acknowledge your negative thoughts and work to replace them with positive ones. Make a list of the things you are grateful for. You can also write down positive thoughts onto sticky notes to remind yourself of the good things in life.

• Learn how to forgive, whether it be forgiving yourself or others. Holding onto negative feelings towards someone can cause mental illness and stress over time. Forgiveness is necessary for your own personal growth.

• Get comfortable with being uncomfortable and try new things! Taking risks can help you to change your perspective on life and give you a new outlook on your life.

• Stop worrying about what other people think of you and focus more on yourself!

• Spend time with positive people and make an effort to improve your relationships.

Remember Your Sense of Self

Sometimes, we take on a toxic mindset due to a low self-image. I wrote a book, Life After Low Self-Esteem, where I talked about my self-esteem struggles and how I overcame them. Check it out, and let me know how it helps you!

How to Choose a Pillow: Your Sleep Style

how to choose a pillow

A good night’s sleep makes all the difference. That’s why figuring out how to choose a pillow can become one of the most important decisions you’ll make.

A bed with old, saggy pillows won’t allow you to fall asleep comfortably and will lead to a restless night of tossing and turning. If you’re struggling with insomnia or other sleep problems, it may be time to get a new pillow that suits your individual needs.

How to Choose a Pillow

Pillows come in many different types, each one suited for a particular sleep style. If you’re a back sleeper, for instance, it’s best to choose a medium-firm pillow that will support your neck throughout the night. On the other hand, those who prefer sleeping on their stomachs should invest in soft or firm pillows that cradle their head while allowing sufficient airflow.

If you have a partner, consider buying two different kinds of pillows for yourself and let your sleeping companion choose the one they prefer. After all, no person is an island! Many couples sleep with separate pillows because each person has different needs when it comes to getting restful slumber.

Finally, if you suffer from allergies or asthma, choose a hypoallergenic pillow that won’t irritate your respiratory system. The American Academy of Allergy Asthma & Immunology (AAAAI) recommends choosing one made with synthetic materials like polyester and cotton over down-filled pillows.

How Long Can I Use the Same Pillow?

As a general rule, you should replace your pillow at least once every year. If it begins to show signs of wear and tear such as flattening, sagging or fiber migration, then it’s time for a new one!

However, if you’re using the right type of pillow for your sleep style, it should only take about three months before you notice signs of wear. Prolonged sleep on a worn pillow can lead to muscle strain, stiff necks and even headaches.

When it comes time to invest in a new pillow, choose one that suits your individual needs. A good night’s sleep begins with the right support!

How to Keep Your Pillow Clean and Pest-Free

Cleaning pillows isn’t difficult. They only need regular washing like any other bedding. Start by removing the pillowcase and washing it in a standard or gentle cycle on cold water. Then, place your pillows into the dryer with three to five clean tennis balls for 20 minutes on low heat. Tennis balls help fluff up your pillows as they’re drying!

While many people choose not to wash their pillows very often, you can keep them fresh by placing an open fabric softener sheet inside the pillowcase before replacing it on your bed. You’ll never have to worry about that unpleasant musty smell again!

Start Enjoying Your Sleep Again

Sleep remains important for your health and productivity. Finding the right pillow can seem like more of a chore than what it’s worth, but the benefits outweigh the effort.

Without proper sleep, you can’t function at your best. That’s why choosing a pillow should be carefully thought out to make sure that you are getting enough sleep each night. So, if you’re having trouble sleeping, it may be time for an upgrade. You’ll be glad you did!