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Winter Self Care Activities and Ideas plus A Mandala to Color

Winter Self Care Activities and Ideas plus A Mandala to Color

Winter: 30 Days of Self Care This self-care list includes ideas and activities for self based on Good Food; Self-Love; Fun; Learning; Relaxation; Quiet; Creativity; Gratitude; Nature; Movement Also included is a mandala to color for some quiet time. Get the printable list and mandala […]

Reminder to Embrace Your Gratitude for Even the Bad Stuff

Reminder to Embrace Your Gratitude for Even the Bad Stuff

Unwanted situations, uncomfortable events, undesirable people happen for every one. Within these words is our little reminder that gratitude is not just for appreciating the good stuff in life, but also the unwanted. Gratitude for the undesirable takes an incredible amount of self-discipline of the […]

Six Steps to Define and Accomplish Your Desires and Goals

Six Steps to Define and Accomplish Your Desires and Goals

Goal Setting, New Year Resolutions, Dreams, Desires. Yes, yes, yes, yes! You must. You can. Keep it simple, achievable, repeatable, trackable, rewardable.

Fancy planners and systems are great and there are many wonderful ways to plan and accomplish tasks. Some of us love the technical/detailed way more than others.

I prefer simple and achievable using a simple notebook/notepad/steno-pad; a wall calendar, and some other free tools to get things done.

I also prefer the Holistic Goals approach as it encompasses not just one specific area such as just weight loss or health but overall desires including family, fun, health and sometimes the more serious accomplishments. All connected.

Go for 2-4 Main Goals in a year, 7-10 Goals overall and break them down to 1-3 per month. Some take the entire year or more, others will be done in a month.

Step One. Define What you Want. This May be a New Way!

This exercise will help you Be Specific and Clear and Prioritize what you want to accomplish.

You can use it at the beginning of a year only once, at the beginning of each month, or periodically when you are in need of goal defining.

My mother taught me this technique as a teenager and I use it frequently to get very clear about what I want to do, what I desire to accomplish, and to define any incomplete or outstanding goals in my life.

Go back to this activity anytime you are needing more clarity.

As you use it over time, you will find it satisfying to see how in different years the priorities of the categories change. Two years ago, for example, I had a lot of items listed in the Health Category which I accomplished and crossed of my list using this process. This year, I have more items listed in a Business Goals Category.

First, take a sheet of paper or if you have one use a Steno Notebook with the line down the middle.

On the left side of the paper, create Categories with space below each category and first just free write all goals and desires for each category. Brainstorm and write it all out.

Examples of Categories and Possible Goals for the Category:

Relationships

Call my brother weekly

Create a time to visit my Aunt in California

Spend quality time with my kids every Saturday

Career and/or Business

Increase accounts by 12 this year

Finances

Pay off loan to brother

Health

Fix Teeth

Check Up

Lose 10 pounds

Appearance

Haircut

Mend clothing

Fun

Trip to the Beach

Second, after you have brainstormed all ideas for each Category, consider in each category which are most important and number in order of importance. Cross off any that are duplicates or not really as important.

Third, make your Master List in categories (you may need to rewrite them).

For your Big Goals that need your clear Why, continue on to Step Two.

Step Two. Why.

Be very clear on your why. Some why’s are apparent such as wanting a great smile to look good = get your teeth fixed. This can be motivating in itself. (this was one of my goals last year which I accomplished one tooth at a time).

Other whys may need some reminding when you want to lose weight and are standing in the kitchen in front of your husband’s candy stash. Why? Recall that wedding in June and how you want to look great in the pictures!

Make a note of your whys for the big longer term goals for Step Four.

Step Three. List Actions and Intentions.

With your categories listed by priority and your notes made for your whys, list Actions.

On the right side of the paper, list actions you need to take for each goal in your category. You may not know all the actions needed but start with what you do know.

Some action items are easy and can be completed immediately (such as calling your brother).

Others take some time to work backwards to break down the goal actions such as weight loss.

Example, weight loss goal of 20 pounds in two months, calculate backwards. How many pounds per week is this? List how you are going to do this, post this on your fridge for example.

List of Intentions

  • Cut out carbs
  • Cut out Sugar
  • Exercise Daily
  • Drink one Gallon of Water a Day

Note: I like to make these lists with exaggerated intentions and if I hit a bit below, then excellent!

Step Four. Motivate with Your Why.

If you need reminding and motivation in your physical world for your larger goals, type them up, print them, frame them or post it on your mirror in your bathroom, in your car, or on your refrigerator door to read every day.

Hint: move the list around to different parts of the mirror, refrigerator or area frequently so the list gets noticed.

With your printed list of goals you’ve posted around your house, desk, car,  Ask yourself every morning, “How can I take action towards this goal today?” and Do the Action.

If you are a visual person, I highly recommend a Vision Board – they are really fun and if feeling doubtful, seeing images of the beach in Australia can remind you.

I save images from the web into a word document, print in color (or take to a printers), cut out and hang with ribbon and paperclips on the wall in my meditation area. Visual reminders of what we want are very motivating and I like to know that some of the things I want already exist in the world.

Step Five. Track.

Tracking is incredibly important as tracking keeps you in the know of where you are at regarding your goals.

Programs such as Weight Watchers work because of the formula “what gets measured gets done”.

Example: If you know how much you weigh each week, you can track and measure if your reduction of carbohydrates is helping your weight loss. No weigh in, no idea where you are at.

Things to Track and Measure May Be:

  • Your Weight;
  • Balance of Debt you are Paying off;
  • Blood Sugar;
  • Sugar Intake;
  • Daily Calories;

You get the idea, yet so many people don’t do this almost like they don’t want to know!

Tools for tracking

Weight loss

  • MyFitnessPal, MyPlate and LoseIt! – apps for your phone/computer. Basic apps are free. Great for tracking food intake, water consumption, calories, exercise. If you begin tracking your food, you may be astounded about some food items.

Budget

  • Mint and YouNeedABudget – apps for tracking expenses.

Basic Wall Calendar

  • Keep it in your bathroom. Write your accomplishments/actions you took daily, give yourself a check mark.

Day-Timer or printable monthly google calendar

  • Print out, for the week, write in actions to take, check off items you completed. Keep it simple.

Step Six. The Satisfaction.

Reward yourself with checking off or crossing off daily actions taken via your calendar(s). This activity can be very satisfying.

Actions you take daily or weekly or monthly towards your goal are important and you should acknowledge yourself for every step – for motivation!

Say to yourself every morning: “Today I take action towards my goals!” [Tony Robins]. Then decide what are the top three actions you need to take that day to get you closer to your goal and do those actions.

I like to list on my bathroom wall calendar each day any small steps such as:

  • 10k Steps Walked
  • 1 Gallon of Water Consumed
  • Meditated 45 Minutes
  • Exercised/Went to the Gym
  • Made a payment on my loan to my brother

Another way to reinforce satisfaction is to list all the actions you took and/or things you did right in your day.

Acknowledging that you did something will make you want to do more. Try it for a week and see!

Books You May Want to Read or Listen To for Motivation for Your Goals – Some of my Favorites

Money: You are a Badass at Making Money: Master the Mindset of Wealth by Jen Sincero

Diet: Sugar Impact Diet by JJ Virgin

If you like planning: Getting Things Done: The Art of Stress-Free Productivity by David Allen

Just for Motivation: Awaken the Giant Within by Tony Robbins

Goal Achieving: Your Best Year Ever: A 5-Step Plan for Achieving Your Most Important Goals by Michael Hyatt

Summary

Keep defining, tracking, rewarding, taking actions and believing in yourself!

Much love,

xoxo

Signe Holiday

#clevergirlbeautytips, #clevergirl, #goalsetting #goalachieving

Work with your Pineal Gland for Better Sleep, Anti-aging and Increased Intuition

Work with your Pineal Gland for Better Sleep, Anti-aging and Increased Intuition

The pineal gland is a powerful little organ and could be your answer to sleeping better, increasing your intuition and living a healthier, longer life. When the pineal gland is functioning properly, you feel content, happy, aware and well rested. In this post, learn more […]

Increase Your Intuition to Accomplish Your Goals

Increase Your Intuition to Accomplish Your Goals

Intuition is most commonly thought of as a feeling – a bad feeling one may have regarding a person or a situation. A sense that would warn us and keep us from being harmed. Hair-raising instinctual thoughts have certainly protected me from horrible situations that […]

Five Meditation Styles to Try Plus a Few Tips!

Five Meditation Styles to Try Plus a Few Tips!

There are greater than 20 styles of Meditation practices and maybe even more! The actual number is uncertain and this alone can be overwhelming especially for a beginner. Meditation practices exist in every culture known to man.

All types of meditation help increase the ability to concentrate and focus and is an incredible practice for relaxing the body and reducing stress. There are other amazing personal benefits that come with practice and time. I am in awe after 5 years of serious meditation how much my life overall has improved.

Meditation is truly the best discipline I have ever done and this practice has affected all other disciplines I am committed to.

Initially, I began meditating to create discipline and frankly because I wanted something(s) – to manifest and create tangible items into my life and I was not succeeding otherwise. I was familiar with visualizing to create an outcome and meditation to me seemed the next best step.

After practicing meditation for a bit, I found the following:

  • I had a greater ability to concentrate and focus;
  • My recall of information became easier;
  • I was able to do projects for longer periods of time;
  • I had ideas flowing to me quicker than ever;
  • I was more relaxed around other people and they “got on my nerves” a lot less;
  • I was able to easily create those things I wanted in my life;
  • My face became relaxed – and you know what that means? – less wrinkles and a more youthful appearance.

Several of the above have surprised me and I now find if I do not meditate that I become aggravated and uneasy – yet I know what to do! Meditate! It’s easy, it’s free…

Below are Five Meditation Types to get you started and I believe are the most talked about so you will understand when reading or hearing about these methods with confidence.

Check out the Meditation Tips too that helped me when I began.

Enjoy!

 

Mindfulness.

Buddhist

Very popular.

How to do it:

Be aware of breathing in and out. Detach from your thoughts.

Listen to your breathing. Breathe in, Breathe out.

Have a thought? Watch the thought go by. Detach from the thought and visualize the thought floating by with no attachment, no judgement.  After the thought has gone go back to focusing on breathing in, breathing out.

Rid the thought, come back to the breath. Repeat.

Transcendental.

Hindu

A bit advanced.

How to do it:

Sit in lotus posture (cross-legged posture with feet not touching the ground).

Focus on breathing, a word or mantra is repeated over and over silently. The possibility is to rise above all physical elements and experience out of body sensations.

You can learn Hindu mantras or create your own such as:

“Love and Peace” “Love and Peace”;

“Breathe in relaxation, Breathe out stress”;

“I am safe” “I am safe”;

“I am healthy and happy” “I am healthy and happy”;

“Abundance and money flows to me” “Abundance and money flows to me”;

Kundalini.

Hindu.

A bit advanced.

Great for creating a physical experience with meditation. See also Kundalini Yoga practices for more.

Kundalini = latent female energy at base of spine.

Great for balancing and grounding. Uses breathing patterns to become aware of breathing.

Each breath used to move energy from lower body (base of spine) to up and out of body to the crown chakra (top of head).

May include repeating a chant out loud and creating a rhythm with your breathing.

Great How To Methods for Kundalini here: 4 Ways to do Kundalini Yoga and Meditation

Guided Meditation.

Non spiritual.

Easy.

Typically a recording to listen to. Eyes closed. A person will guide you through imagery to relax muscles and decrease anxiety. Concentration is involved.

Often the meditation has a theme, with relaxing music in background.

Great for beginners or if you struggle with sitting still.

Attention is placed on a specific outcome.

I very much enjoy Deepak and Oprah’s 21-Day Meditation Experience, an online program you can use via an app on your phone. Each meditation lasts 21 days with new subjects based on an overall theme for 21 days. The free recordings become available often and when the free recording is over, you can purchase the meditation to listen to on your phone or computer for around $50 depending upon length. I have purchased several.

Visualization Meditation.

Non spiritual.

Easy.

Can do in 5-10 minutes. Good for beginners.

Think about what you want.

Picture it while breathing in and out and focusing on your breath.

How does what you want look, smell, feel, who is with you, what good things are others saying.

Smile.

Good to set a timer so you can commit to a set time and not finish too quickly.

Meditation Tips.

Breathe in an essential oil. Strong smelling essential oil like peppermint, or eucalyptus can help you remain present and focus in the beginning.

Burn Incense. Some incense sticks are designed to burn for 45 minutes – almost like a timer. My favorite is Japanese Cypress, brand name Nippon Kodo.

If you are having a lot of trouble quieting your thoughts, try lighting a candle and focusing on the flame. Every time you find yourself lost in thoughts, return your focus to the flame which will move slightly as you are focusing upon it. This is how I began.

Find a mentor – on line or locally you can learn from and practice with.

List any negative feelings before beginning with the intention of changing them to the positive.

Listen to sound recordings via YouTube with headphones, focus on the sounds, notes, instruments you are hearing while breathing in and out. Search by a topic such as gratitude or stress relief.

For inspiration to meditate, watch the movie On Meditation on Netflix – this film highlights different types of meditation and features a few well-known individuals that use meditation to improve their lives.

Be patient. You may only be able to sit quietly only a little while at first, you will work up to longer and longer.

Find what works best for you.

I often tell myself: “I am doing this now” if my mind begins to wander and think about things.

Search for some mantras online via a YouTube video. Such as Jason Stephenson’s 17 of the BEST affirmations for your Morning.

Love,

 

 

 

 

Signe

#clevergirlbeautytips #meditationtips #meditationtechniques #benefitsofmeditation

 

Home Remedies for the Cold or Flu you “Don’t have Time For!” – Six Actions to Feeling Well

Home Remedies for the Cold or Flu you “Don’t have Time For!” – Six Actions to Feeling Well

I despise having a cold or the flu and when I am sick I spend most of my time resisting the fact that I am sick especially in the beginning. I deny, I complain, I whine, I struggle. What a bother! Who the heck has […]

Nine Tips for Eating Healthy this Thanksgiving

Nine Tips for Eating Healthy this Thanksgiving

I am with you that Thanksgiving is a day to indulge a bit, however, if you are like me, you have had years filled with regret about over over-indulging, being overweight and justifying that it is the holidays.

We know that there is no real answer to “how to lose weight fast”, so we must plan and pace ourselves for a healthy body.

Hopefully you are with me in at least not gaining any weight this holiday season. Weight loss would be an unreasonable stretch for myself, yet maintaining my weight, I have done before and at the end of the holiday season, I was far happier with myself.

With me? Let’s start now!

Thanksgiving Day Tips:

1. Move in the morning – even if it is just a little bit – walk around the block; run a mile with the dog; if counting steps, go for 5k steps; join a morning Turkey Trot

2. Drink plenty of water in the morning, before eating and with your meal

3. Fill your plate with green veggies or fill up on the veggie plate before filling your plate

4. Enjoy the yearly treats, just keep the portions moderate and if you really don’t care for something, don’t eat it

5. Savor every bite. No need to shovel it in. Leftovers are likely

6. Eat a sensible breakfast such as yogurt and fruit or plain eggs

7. Limit your sugar intake which includes sweets, breads and alcohol

8. Eat sitting up straight as you will be more aware of your body versus standing or slouching over

9. Move after eating. Walk and talk with your friends or family before having a nap or watching football

 

Happiest and Healthiest of Thanksgivings and let’s look forward to being the best we can be in the upcoming year.

Much love,

 

 

 

 

Signe Holiday

#clevergirlbeautytips #clevergirl #thanksgivingtips

 

Six Indicators Your Health is Needing Attention and the Easy Fixes

Six Indicators Your Health is Needing Attention and the Easy Fixes

Mirror, Mirror in the Bathroom – communicates a reflection that we are or are not caring for ourselves – if we are not eating well, not drinking enough water, not sleeping enough, the mirror is our friendly feedback friend. Pale Skin; Dry Hair; Puffy Eyes; […]


All Time Favorites

Reminder to Embrace Your Gratitude for Even the Bad Stuff

Reminder to Embrace Your Gratitude for Even the Bad Stuff

Unwanted situations, uncomfortable events, undesirable people happen for every one. Within these words is our little reminder that gratitude is not just for appreciating the good stuff in life, but also the unwanted. Gratitude for the undesirable takes an incredible amount of self-discipline of the […]

Six Steps to Define and Accomplish Your Desires and Goals

Six Steps to Define and Accomplish Your Desires and Goals

Goal Setting, New Year Resolutions, Dreams, Desires. Yes, yes, yes, yes! You must. You can. Keep it simple, achievable, repeatable, trackable, rewardable. Fancy planners and systems are great and there are many wonderful ways to plan and accomplish tasks. Some of us love the technical/detailed […]

Increase Your Intuition to Accomplish Your Goals

Increase Your Intuition to Accomplish Your Goals

Intuition is most commonly thought of as a feeling – a bad feeling one may have regarding a person or a situation. A sense that would warn us and keep us from being harmed. Hair-raising instinctual thoughts have certainly protected me from horrible situations that […]

Five Meditation Styles to Try Plus a Few Tips!

Five Meditation Styles to Try Plus a Few Tips!

There are greater than 20 styles of Meditation practices and maybe even more! The actual number is uncertain and this alone can be overwhelming especially for a beginner. Meditation practices exist in every culture known to man. All types of meditation help increase the ability […]

Home Remedies for the Cold or Flu you “Don’t have Time For!” – Six Actions to Feeling Well

Home Remedies for the Cold or Flu you “Don’t have Time For!” – Six Actions to Feeling Well

I despise having a cold or the flu and when I am sick I spend most of my time resisting the fact that I am sick especially in the beginning. I deny, I complain, I whine, I struggle. What a bother! Who the heck has […]