25. tammikuuta 2017

25 lists to make when you're feeling overwhelmed


I have always had a gift of making sure I keep busy and so it's no surprise that sometimes it all just starts to feel a little overwhelming. At night when I go to bed my mind just doesn't want to turn off. That overwhelm feels like your mind is on overdrive. It runs all your thoughts over an over again to the point where you start to feel stressed and a little bit dizzy.

Maybe this is where my love for lists comes from. Creating lists helps to get all my circling thoughts out so that my mind doesn't have to go over them time and time again. 

Writing everything down also makes me see the big picture. It makes me feel organized and in control. It also helps me to take a step closer to where I want to be. Because those lists that I just made are my road map for my dream life.

lists to make when feeling overwhelmed

So what are these lists that I keep talking about? Well they can be of whatever you want. Imagine that you take all the thoughts you have in your head and write them out one by one and categorize every thought to a suitable list. For example if the thought is "Someday I want to go to Rome" then that would belong to a list called "places I want to travel". Get the idea?

This kind of "brain dump" is a  really powerful way to stop feeling overwhelmed and gain back that feeling of control.

I thought I'd share some examples of these lists with you in case you're not sure where to begin. I hope these will help you get the ball rolling.

Lists to make when you're feeling overwhelmed:

  1. Books you want to read
  2. Movies & TV-shows you want to watch
  3. Places you want to travel
  4. To-do list
  5. A shopping list
  6. Meal plan for the week
  7. Bucket list - fun things you want to do
  8. Your goals for the week, month or year
  9. Your priorities/focus points for the week, month or year
  10. Things that are causing you stress
  11. Things that make you happy
  12. Things that you love about yourself
  13. Self-care activities or ideas
  14. Things that you are grateful for
  15. Your favorite inspirational quotes
  16. Your favorite positive affirmations
  17. Skills you want to learn
  18. Hobbies you want to try
  19. Recipes you want to try
  20. Restaurants & Cafe's that you want to try
  21. Songs that always make you feel better
  22. Gift ideas for loved ones
  23. Appointments you need to make (dentist, doctor, bank etc.)
  24. Key dates for the year (birthdays, events, holidays etc.)
  25. Things you dream about

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19. tammikuuta 2017

10 tips: How to form a new habit


We all have either some healthy new habits we would like to start or some bad habits we would love to get rid of. Either way we tend to be a bit impatient when it comes to developing new habits. We expect to change our entire behavior in one night and then feel bad about ourselves when we can't make our new habits stick. Sound familiar?

Well I have some good news for you! Creating a new habit or changing a bad habit is actually easier than you think. In this post I share with you 10 amazingly powerful tips that are going to help you develop those new habits and make sure that they stick. Let's dive in!

How to form a new habit

1. Start small. If you want to form a habit of going for a jog 5 days a week I would recommend starting with just one day a week and then adding up. The more you need to invest time and effort to your new habit the harder it is to accomplish especially in the beginning. By starting small completing the task is going to feel so much easier. Therefore you are less likely to skip it.

2. Focus on one new habit at a time. Don't try to change your entire behavior in one night as that is sure way to fail. Instead try focusing on forming just one new habit at a time. Once you feel comfortable about that habit and you feel like you've made it stick then you can add a new habit to the mix.

3. Set up reminders. Sometimes in the beginning of starting to build a brand new habit we simply forget to do it. As it's not something we're used to doing we might end up laying in bed at night and remembering "oh I was supposed to do that!". I would recommend setting up reminders for your phone. These reminders will help you stay on track.

4. Make it a part of your routine. I'm a big fan of routines. I feel like so many things are so much easier to do when you've created a routine. When you have routine of doing something you begin to do it "on autopilot". You do these tasks automatically without giving it much of thought. This can be a real game changer when trying to build a new habit.

5. Think about your why. Why do you want this change? Is it about taking care of your health or reaching a specific goal? Think about the reason behind this habit. Make sure it's something that you create for YOU. Don't make a habit that other people think you should have. Make it ONLY because YOU want it. This makes sure that you're motivated to keep that habit.

6. Figure out what your challenges are. When you've decided to form a new habit but then end up not doing it try to analyze why. What part was difficult for you? What obstacle did you face? After that try to make adjustments that eliminate that obstacle. For example maybe you wanted to start a habit of drinking more water but then after that one glass felt like the kitchen was too far so you never ended up getting another glass of water. Maybe in this case you could pour a big jug of water and place it next to you. This way the water would always be at hands reach. So find your obstacles and eliminate them.

7. Tell someone about your new habit. Telling someone about your new habit puts just the right amount of pressure on yourself to make you work on that habit. You will feel more accountable for completing those tasks.

8. Visualize. Visualization has always been said to be one of the most powerful ways to shape our mindset. It makes us believe that we are already doing something and thus makes us more determined on completing our tasks. So visualize yourself doing this new habit regularly. It's truly amazing how powerful this trick actually is.

9. Create a 30 day challenge! Although there is no specific number of days that it takes to successfully form a new daily habit since this varies from person to person I would recommend focusing on the 30 day mark. Though if your habit is something you do only once or twice a week maybe that 30 days is not a sufficient amount of time to make that habit stick. In this case I would recommend trying a 90 day challenge instead. 

10. Write it down. Writing down your new habit will make it more real for you and it helps you focus on your end goal. It reminds you of the promise you made for yourself and keeps you accountable.

Hope you found these tips helpful and good luck on forming those new habits!

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 Kata

12. tammikuuta 2017

5 ways to make your mornings more efficient


Early mornings tend to be quite rushed for many of us. We wake up later than we had planned and we never seem to have enough time to get ourselves out of the door in time. We then end up skipping breakfast and feeling stressed. So how to make your mornings more efficient?

I get stressed very easily so for me being organized is a must. I've found that the biggest impact I can make for my mornings is to make some preparations the night before and these have been lifesavers for me. In this post I wanted to share with you these simple habits that have made my mornings soooo much easier.

ways to make your mornings more efficient

Things to do in the evening:

1. Pack your bag. Whether you're going to school or work pack your bag in the previous evening. Make sure you have packed everything you'll need the next day. This way your morning won't be spent running around the house looking for your keys or wallet.

2. Choose clothes for the next day and lay them out. Early mornings are the absolute worst time to choose your outfit for the day. You might have something in mind but either you can't find it or it's in the laundry. Planning your outfit the night before and laying everything out beside your bed can be a HUGE time saver in the morning.

3. Set your alarm for 5 minutes earlier than usual. Honestly you can do sooooo much in five minutes.

Things to do in the morning:

1. Get up as soon as your alarm goes off. Snoozing is one of the biggest time kills in the mornings. You won't believe how much time you'll save if you get up right when your alarm goes off.

2. Create a morning routine. I've found that I function most efficiently when I have a routine. That's why I do all of my morning tasks always in the same order. This way I move from one task to another without even thinking about it. Morning routine makes my mornings sooo much more organized and efficient.


These simple actions have made my mornings way less stressful and way more productive. I actually have time to even drink my morning coffee now!

Hope you found this helpful and let me know in the comments below what are some of your favorite ways to make mornings more efficient.

Ps. Check out also my post about how to become a morning person.

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 Kata

3. tammikuuta 2017

5 tips: How to become a morning person


I always say that there are SO many things I want to do in life that 24 hours a day is just not nearly enough. That's why I love mornings. I love the feeling of being well rested and having the whole day ahead of me to do all these amazing things. I feel like I have always been a morning person but every now and then things like super late shifts at work or vacations ruin my sleeping pattern. That's when I need to start teaching my body and mind how to get back to being a morning person.

There are so many things you can do to achieve this and what works for one might not work for another so it's just about finding the right tricks that work for YOU. In this post I talk about some methods that work for me personally. Hope you find these helpful!

First let me give you a little background info about my situation. I have a job where I work almost only in the evenings so I really don't HAVE TO wake up early every morning. But the thing is that because I do need to work on my thesis AND my blog before work, I really want to get an early start on the day. I have found that if I sleep late I'm not really motivated to get anything done because I just want to have some free time before work. So I need to be able to get myself out of bed earlier. And here's how I do that!

Become a morning person

1. Go to bed earlier

Yeah yeah what else is new but just hear me out. An adult needs about 7 to 9 hours of sleep and this varies from person to person. The first thing you need to do is to figure out how much sleep do YOU need. However remember to keep in mind that too many hours of sleep on a regular basis actually makes you even MORE tired and makes you feel like a total zombie.

So figure out what is the optimal amount of sleep for you and at what time you would want to wake up in the mornings and then start going to bed according to that. For me I've found that about 8 to 8,5 hours is the best amount of sleep for me so if I want to get up by 7 am then I need to be in bed by 10:30 pm at the latest. 

2. Take small steps

If you're not a morning person and you're used to waking up at let's say 11 am it's going to be really hard to suddenly start getting up at 7 am. Try to take small steps that eventually get you where you want to be. So maybe first try getting up at 10:30 am the 10:00 am then 9:30 am and so on. You can even make these steps as small as 15 minutes. As long as you are getting up earlier than yesterday. By doing this you will wake up one day at 7 am and it's not going to feel as big of a change as it would have been jumping straight from 11 am to 7 am.

3. Stop the habit of snoozing

I never used to snooze. When the alarm went off I got out of bed. Period. Over the years I started to learn the habit of snoozing from my boyfriend and it has completely screwed up my mornings. I went from having the alarm go off at 7 am and getting up exactly then to having the alarm go off at 7 am and getting up maybe at 9 am. Not good. I hate that I've learned snoozing and getting rid of this awful habit is going to be one of my main goals for this year.

Because guess what! Snoozing doesn't help you. What it does is it interrupts your sleep over an over again which only makes you even more tired. You will just end up walking like a zombie for the rest of the day. So this habit needs to go. NOW.
become a morning person

4. Make it fun!

In our minds the whole idea of waking up early is usually connected to getting to work or school and that's why we usually don't want to get up. My favorite trick to get out of the bed early - and the one that gets me the best results - is to dedicate the first hours of the day to something fun.

I have found that I work best from 10 am to 3 pm and that's why I have created a system where I keep those as my working hours for my thesis and my blog and I can do fun stuff BEFORE that. So this means that if I want to spend two hours of the day playing the Sims then I better get up by 8 am because at 10 am sharp it's time to get working. This kind of a "carrot" makes me WANT to get up early because it basically means that the earlier I wake up the more time I have to play! Yay! Talk about motivation!

5. Make it a routine

Set up a routine to wake up at the same time every morning. After a while your body will begin to remember this and you will start waking up naturally at the same time even without that damn alarm clock. Score!


 Kata