Tag: wellbeing

THE BEST TIME TO START IS NOW: 5 HEALTHY HABITS YOU CAN START TODAY

THE BEST TIME TO START IS NOW …

Friday is usually the day we start to relax, drop our healthy routines & let go ahead of the weekend. It’s a day that signals the end, not the beginning, but there’s no reason Friday can’t be the day you start, the day you start something new, the day you make that positive change. And so today I thought I’d share 5 healthy habits that you could start today, that will help lead to a healthier, happier day, every day.

5 HEALTHY HABITS YOU CAN START TODAY

Drink more water

First things first, if you’re anything like me, drinking enough water each day is a serious battle. I’m constantly dehydrated and always forget to have a glass of water by my side. It’s a very unhealthy routine to have, and something that is easily changed. Start today by getting yourself a nice reusable water bottle, and ensuring you top it up at the start of the day. Most of the time, if it’s by your side you’ll drink it, it’s just remembering to get it in the first place.

Walk more often

Exercise and fresh are two things that immediately give you a little boost, but when we’re busy or feeling exhausted from constantly running from a to b, we can forget to get outside, and actually breathe and walk. Cabs and tubes become the extent of your ‘outdoor’ life. So why not today, ditch the tube, the bus or the cab and simply walk. Skip the escalator and take the stairs. Pack some comfy shoes & just get outside.

Ditch your tech

As millennials we virtually sleep with our phones in our hands. When I recently was at a talk being hosted by Arianna Huffington she was talking about the importance of truly switching off in the evenings, giving your brain a rest from tech. She had made a pact to leave her phone outside of her bedroom, so that checking emails or scrolling news feeds wasn’t the last and first thing she did every day. It’s a small change that can lead to a super healthy long term habit.

Take a pack lunch

I’m a sucker for a morning coffee and an ‘on the go’ lunch, whether that’s nipping to my work canteen or out to the nearest café to grab a salad or something, it’s convenient and it’s usually tasty. But you know what, it’s expensive and it’s probably far less healthy than a lunch I’d make myself at home. So why not make a healthy change today, that will not only save you money but maybe a few pounds too, ditch the take out coffee and pret lunch, and instead make yourself a delicious pack lunch & make a coffee at home for your commute to work (I use this for mine, it makes proper coffee).

Treat your body like your temple

By gosh we take advantage of our bodies sometimes, putting them through all sorts of strains & pressures on a daily pressure, whether it’s a handbag that’s far too heavy, stressing our minds out and causing migraines, or simply slouching & not looking after our core. It’s easily said but spending a little time each day stretching, and relaxing your body and mind can do wonders for your health and happiness. Whether it’s a 45 minute Pilates session once a week, a regular stretch away from your desk (stand up, roll your shoulders and take a brief walk in the office), a bit of time out or a serious #notsorry stress overhaul … every little genuinely helps. More than that … give your mind a time to relax, taking 5 minutes out to relax, practising a little meditation and mindfulness (I shared my tips on how to be more mindful this year & my tips for using your commute to be more mindful here). There are so many super easy ways to give your body a little more love than you currently do, and it can really make a whole world of difference.

YOU MIGHT ALSO FIND THESE POSTS HELPFUL

. HOW TO CREATE GOOD HABITS & MAKE THEM STICK . HOW TO CREATE A HEALTHIER WORKING DAY . 10 MORNING TIPS TO HELP START YOUR DAY RIGHT .

. JIGSAW COAT (SIMILAR) . BRETON TOP . ZARA CROPPED TROUSERS (SIMILAR). ZARA SUEDE BOOTS . CHLOE HAYLEY .

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I’m so glad today is Friday, I’ve had a really good week, it’s not been too stressful which is always a bonus and I’ve had a few dinners out which have been a really lovely treat, but I’m definitely feeling exhausted and a little ‘unhealthy’ as a result. I’m heading home this weekend to see my family & little ruby (i miss her so much), it’ll be a really relaxed weekend and a chance to reboot before a trip to Bordeaux next week with my girlfriends. But ahead of then … I’m channelling a different style of Bordeaux, Bordeaux red cropped trousers. A seamless link don’t you think? These pantaloons were a Zara buy last year but I still love them now, they’re super comfy and actually look great styled almost anyway, but today I’ve opted for a casual breton tee & my suede booties. The ideal Friday style vibe.

Do you have healthy habits, or like me do you struggle to make them stick? I’d love to know if you have any other ideas or recommendations of simple ways to improve your health and happiness?

March 11, 2016
5 INSPIRING QUOTES TO HELP YOU LEAD A HAPPY & SUCCESSFUL LIFE

MY FAVOURITE, MOST MOTIVATING AND INSPIRING QUOTES

I love quotes, if you read my blog tips posts then you’ll know I always love to back up a point with a rather inspirational or motivational quote. You see I find them quite affective in boosting my mindset and they always fill my mind with all kinds of creativity and ideas. Today I thought id share 5 of my favourite quotes, all of which to me reinforce a way of living or a mindset which I truly believe in.

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5 INSPIRING QUOTES TO HELP YOU LEAD A HAPPY & SUCCESSFUL LIFE

“What if I fall? Oh my darling what if you fly?” E.H

I love this quote. To me it reminds me of something my mum would say to me, almost word for word, if I was suffering with a moment of doubt or a lack of confidence. Whenever I feel a little anxious about something I want to do or achieve, I think of this quote.

“Never let the sadness of your past, and the fear or your future ruin the happiness of your present”

I’ve never really found the perfect quote to sum up this sentiment, but this one does a pretty good job. When I was a teenager I suffered a lot with anxiety, self depreciation and a lack of self belief, and I remember someone telling me once that to find true happiness i must forget the past, stop worrying about my future and focus solely on living in the present, embracing the moment and finding happiness in the now. It’s so true, and it’s really at the heart of mindfulness. This quote helps articulate the sentiment I try hard to live my life by … living in the present. And in the words of Jack Kerouac “Be in love with your life. Every minute of it.”.

“You can tell who the strong women are, they’re the ones building each other up, instead of tearing each other down”

Call me a feminist, but I believe in equality and I really support female empowerment, it’s at the heart of all my career tips features and something I truly feel passionate about. On our journey to individual success and genuine female equality, it’s so important to bring other women (and men for that matter) up with us, and this quote for me sums it all up. I also really love to bear in mind these two quotes when I think about success; “Successful people are not gifted; they just work hard, then succeed on purpose” & “The temptation to quit will be greatest just before you are about to succeed.”

“Never be so busy making a living, that you forget to make a life”

I’m super driven and super passionate about achieving the things in life I want to, but this quote for me, reminds me to keep perspective, to remain grounded and to ensure I always maintain a healthy work life balance. Life is for living, and we mustn’t forget to live it.

“If you have good thoughts they will shine out of your face like sunbeams and you will always look lovely.”Roald Dahl

I love this quote, because it’s true. I love the innocence behind the words, but the power they also have. Life throws us lemons, there’s no denying it, but it’s our attitude and positivity that makes all the difference. After all it’s “our attitude that is the difference between an ordeal and an adventure”.

Read all my favourite quotes here.

“Wake up early. Drink coffee. Work hard. Be ambitious. Keep your priorities straight. Your mind right and your head up. Do well, live well and dress really well. Do what you love, love what you do. It is time to start living.”

What are your favourite, most inspirational and motivational quotes?

March 5, 2016
HOW TO PICK YOURSELF UP WHEN YOU FEEL RUN DOWN

HOW TO PICK YOURSELF UP WHEN YOU FEEL RUN DOWN

There’s not a single person I know who hasn’t just faced a bout of the common cold, snotty nose, painful sinus, headaches, not to mention that god awful cough … check check check. But whether it’s the annual winter cold or just a period of feeling totally worn out and run down, knowing how to pick yourself up is key.

So today I thought i’d share a few of my favourite pick me ups, in case you too are really feeling a little run down and in need of a good pick me up.

A FEW OF MY MOST LOVED ‘PICK ME UPS’

Home Comforts

Theres no denying that my favourite way to pick myself up is by indulging in some home comforts. When I’m feeling run down or not that well, a blanket, hot water bottle & a good cup of tea snuggled on the sofa is a simple way to make myself feel a little better. Surrounding yourself with your favourite things and enjoying some down time is usually all you need to feel a little better and more relaxed. Taking the time out to enjoy some comforts is often hard, but even spending a day recovering can help a great deal.

Healthy Food

Filling your body with healthy, nutritious and healing goodness is clearly another way to boost your body when you’re feeling run down. There’s no denying when you feel run down you want to turn to naughty treats and sugar, and within moderation some of this is needed, but also filling your body with healing foods is also a good idea. Lots of vegetables, immune boosting goodness like ginger, honey and garlic, as well as just well rounded meals that give you all the right vitamins and minerals. And don’t forget the obvious, lots of water to keep yourself hydrated.

Remedy

Whether you advocate medicine or not, finding remedies that make you feel better, take away your symptoms or generally help you feel a little more energised is obviously key. When I suffer a sore throat, a home made honey, lemon and ginger tea does well to soothe my throat, when I have tummy ache peppermint & hot water bottles work well, when I suffer from migraines a chilled flannel on my forehead and herbal oils (like Albas Oil) help clear my head. Finding your own remedies and pick me ups is a good idea, so you always know how to help yourself when you’re feeling a bit worn down.

Fresh Air & Breath

When you’re ill or feeling run down getting out is the last thing on your mind, but sometimes it’s the best thing for you, picking yourself up and getting out into the fresh air, even if it’s just to sit in the garden and take a cup of tea, or perhaps a walk to the local shops. 10 minutes in the fresh air, breathing in clean, fresh air often does a world of wonders to how you feel.

Sweat It Out

It’s not always possible, but if you have enough energy to get active, building up a sweat and ridding yourself of all those germs & toxins is a great way to boost your wellness and help yourself feel a little more energised. Don’t go nuts, but a simple jog can be enough.

Hot Bath

A bath can cure anything right. Run yourself a lovely bubble bath, crawl on in, and just soak up the warm goodness until you feel yourself again. It’s great to help your muscles relax and it’s even better for kicking any fever. It often can swipe all your energy, but I often find it’s worth it in the long run.

Take Time Out

We live such busy and demanding lives, when we feel run down more often than not we just push on through and try and fight reality. Been there, done that (in fact i’m doing it right now). But you know what, it doesn’t help. It only wipes you out even harder when you’re body finally tells you it needs a break. So when you start to feel something coming on, or when you find yourself getting run down, stop, breathe and take some time out. A few hours, a day, a weekend, a week. Whatever you need, take some time out and give yourself the chance to recover. You’ll only come back full of more energy and motivation.

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. HOW TO BOOST YOUR HEALTH . WHY YOU NEED TO TAKE A BREAK . HOW TO DEAL WITH STRESS .

What are your favourite pick me ups? How do you recover when you’re feeling run down or suffering with the cold or flu? I’d love to hear your tips!

March 3, 2016
HOW TO BUILD YOUR SELF BELIEF & GAIN CONFIDENCE

THE ESSENTIALS: SELF BELIEF. SELF CONFIDENCE. SELF ESTEEM.

Self belief is an asset we should all have and pride ourselves on, but it’s actually something we either let slip from time to time, or even worse simply never form.

As a teen my self belief was pretty low, I didn’t believe I was capable of doing or achieving the things I wanted to needed to, i got anxious, nervous and stressed when faced with situations where I had to prove my ability (netball matches, exams, ski races, tests). It’s something that’s more common than I probbaly realised at the time, but a lack of self belief can be so disabilitating, especially when growing up.

Over the years I proved to myself over and over again that ‘I CAN’ do it. And it was this proof that eventually helped me gain self belief and self confidence. It took a hell of a lot of time and far too much stress and upset than it was worth to get there. But having self belief is liberating, and something we should all have in our lives.

So today I thought I’d share 5 simple things that will help you build your self belief, your self confidence and your self esteem.

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HOW TO BUILD YOUR SELF BELIEF & GAIN CONFIDENCE IN YOURSELF

FOCUS ON YOUR STRENGTHS

First things first, its fine to have weaknesses, it’s fine to be stronger at some things than others, and it’s absolutely fine to not be the best. When it comes to building your self belief and your self confidence, start with accepting the things you feel less positive about, but then swiftly move on to acknowledging all the things you are good at. It can be really easy to knock yourself down and revert to ‘I’m not good enough’ in response to any challenging situation, but the point is you are good enough, and you do have strengths that in your own way will allow you to tackle any goal, challenge or task in hand. But you have to focus on your strengths … get rid of the ‘I can’t’ and focus on the ‘I can’.

BE MINDFUL

Stress and anxiety can dissolve all rational thoughts. If you’ve ever experienced severe stress or a period of real anxiety you’ll know this all too well. And that’s why it’s so important to always try and stay in the moment, to stay rational and to maintain perspective. When your mind is in a positive and well place, you’re far more likely to think positively about yourself, the situations you’re faced with, and also your ability to face these. A positive mindset can truly impact your self belief and self confidence levels, and so focussing on always trying to maintain a positive state of mind is an easy way of maintaining your self esteem, your self confidence and your self belief.

ALWAYS REWARD

How often do you say well done to yourself?

Someone asked me this last year and I realised that It’s not all that often I actually congratulate myself, or pat myself on the back for a job well done. Often we seek validation and praise from external sources, which is fine, but don’t forget the importance of doing this yourself too. When you’ve delivered a piece of work you felt unconfident about, when you’ve presented in that meeting that you weren’t sure you could face, or when you’ve just sat that exam you felt unbelievably stressed about … say well done to yourself. because you did it. No matter what self doubt you had, you overcame it. You actually did it. Well done to you.

Over time this positive reinforcement will help build your self belief, and before long you’ll start to believe you can do it from the outset.

COACH YOURSELF

As I mentioned, often we rely on external sources to build our confidence, boost our morale & praise our delivery. But you can be your own coach too … pep talks, motivational advice, a well needed confidence boost. Just like you’d support your friends in their moments of self doubt, you can support yourself too.

Tackle those voices in your head, head on, with your own coaching advice and encouragement. And if you do need a little extra help, then I recommend listening to a few TED talks, Amy Cuddy’s talk always boosts my confidence and self belief.

EMBRACE THE JOURNEY

And finally, just stop with the pressure. Your life is your journey, the more you experience the better you’ll become and the more confident in turn you’ll be. When you’re experiencing new things, new pressures and new challenges, accept that of course you’ll feel a little nervous because they’re new, but with time and effort spent preparing you’ll find yourself brimming with confidence in time. Just be sure to reward yourself along the way, no matter how big or small the challenge.

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. WHAT I’M WEARING .

. ZARA BLACK TOP (SIMILAR) . ASOS FARLEIGH JEANS (SIMILAR). PHILLIP LIM MINI PASHLI (SIMILAR) . NIKE 4.0 CUSTOM ID TRAINERS (SIMILAR) .

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It also has to be said that the way you dress can almost certainly affect your confidence too. Whilst building your confidence from the inside out is definitely what we should be aiming for, there’s no harm in boosting your self esteem through investing in a wardrobe that makes you feel comfortable & relaxed. For me there’s nothing like a relatively loose fitting all black ensemble to help me feel comfortable in my own skin … it’s classic, it doesn’t call out for attention, and it’s a comfortable fit too (anything too tight makes me feel super self conscious). For me, a luxury accessory always adds the perfect finishing touch & gives me that extra boost … this little Pashli is the newest addition to my designer collection & it’s a little number i’ve been wanting ever since I invested in the medium Pashli back in 2014.

Are you a confident person? What are your methods for building your self belief and boosting your self esteem? Do you have any dressing tricks that help give you that confidence boost?

February 22, 2016
HOW TO MAKE YOUR DAILY COMMUTE MORE MINDFUL

HOW TO USE YOUR COMMUTE TO BECOME MORE MINDFUL. IT’S POSSIBLE I PROMISE.

2016 has been a bit of a revolution for me so far. I’ve got my work life balance back in check after a rather difficult 2015, I’ve created a fitness habit which I so desperately needed (currently using my Monday & Tuesday lunch times for a regular Pilates & body pump class, but hoping to get my weekly netball back on the schedule too), I seem to have tackled my weekly migraines and reduced these down to one a month (probably thanks to less stress & looking after myself better), and more than that I’ve started to take back control of my life and my time by practising #NotSorry religiously. These changes are not fads, they’re lifestyle changes which I promised myself at the end of 2015 that I would put in motion. I wanted to get my wellness back in line, and in turn become a little more mindful (I even wrote a feature on how to be more mindful).

Mindfulness and wellness are two things that really hit the Zeitgeist radar in 2015, and for good reason. As a career driven, time limited, always busy, perfection seeking female, I often find myself overworked, overwhelmed with stress & with no time to spend properly looking after myself … and so the rise in awareness of well-being and mindfulness is something I have really welcomed, can appreciate and want to strive towards.

But I get it, time isn’t limitless, and so finding time to practice mindfulness and live a well life can be tricky. But I’ve found an easy way to dedicate 20-40 minutes twice a day to being a little more mindful. And that’s your commute. It’s typically the least peaceful and relaxing part of most commuters day, but actually it has the potential to be a little sanctuary time. So today I thought I’d share how …

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Mindfulness (NOUN): a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.

#1 POD CASTS

The hustle and bustle of a packed train, tube or bus can be a little stress inducing I know, but finding a way to escape on that journey, and potentially learn something at the same time is not a bad way to maximise your time, and practice a little mindfulness on route. There are tons of podcasts available out there, and tons designed to aid mindfulness too … as a starter for 10 why not try the TED talks as a way to inspire you on your commute?

#2 READ

My favourite way to relax & focus on my inner ‘calm’ on my commute is to read. Currently I’m reading all about Sarah Knights #NotSorry theory which I absolutely love (and am practising religiously in 2016 as I mentioned), but a good chic lit or even a motivational novel like Arianna Huffington Thrive, or a mindfulness journal which you can write on your way to work (try the Kikki.K mindfulness journal) is a great way to practice mindfulness on your otherwise hot, sweaty, stressful commute.

#3 MEDITATE

Have you tried Headspace yet? If not, get it. 10, 15, 20, 60 minute meditation pod casts to help you practice mindfulness in a really simple, easy to use app. It’s genius. When I was suffering badly from my migraines last year I started using the app to try and help me relax my mind. But it’s a great way to get some good use out of your commute (and don’t worry there’s no Buddha posing required, you can simply listen along sitting or standing).

#4 FUEL RIGHT

Whilst women eating on the tube is clearly a huge social issue (jeez guys), I suggest we ignore the haters and start using our commute to fuel our body (and our minds) ready for the day ahead! Prepare yourself a fresh, energy boosting juice, a healthy breaky and savour every minute of the tasty experience. Rather than rush it all before leaving the house, use that 40 minutes on the train to start your day properly. And if possible … don’t multi task. Simply focus on eating & enjoying your meal.

#5 TAKE THE SCENIC ROUTE

For me the best way to ‘be in the moment’, feel calm & relaxed and also to connect with my mind & work through all the thoughts that are buzzing around is to be out in the open … whether that’s running, cycling, scooting (I can’t believe how many middle age Londoners scoot to work these days – YOLO) or simply walking. Being in the fresh air and physically active is a great way of feeling connected and in turn a great way to boost your mindfulness.

Mindfulness doesn’t have to be a big thing, nor a thing that takes tons of time from your life, it’s just about allowing yourself moments to stop, breathe, reconnect & embrace the moment.

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Oh … as for the look. A classic trench will never go out of fashion, this Zara one is a firm staple the third year running. Don’t you agree?

How do you maximise your commute to work? Are you a believer in mindfulness, how do you practice being mindful in your day to day life?

February 19, 2016
WHY IT’S GOOD TO TAKE SOME TIME OUT

WHY IT’S GOOD TO TAKE SOME TIME OUT

In todays world, our lives are jam packed with things to do, things to think about and things to stress about. I’m sure you, like me, find yourself constantly running from a to b, juggling far too many balls and generally just living on high energy to try and keep up with lifes demands. But with a fast pace and demanding life and career, often we can forget to take a moment out, stop, breathe, get some perspective, just relax.

I have made a pact with myself that this year i’ll get my ‘wellbeing’ in much better check. I’ll take more time to look after myself, and spend more time doing, well, nothing really. The benefits of taking some time out are too good to be ignored, so today I thought i’d share with you why I think it’s good to take some time out & how it can actually help you in the long run.

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5 REASONS IT’S GOOD TO TAKE SOME TIME OUT

#1 RE-ENERGISE

Taking time out helps your body and mind rest and refresh itself, more often than not when you take a little time out, you end up feeling more energised and motivated than if you just keep ploughing on. When we’re busy and stressed, taking a break gets de-prioritised completely, but actually this in itself is counter intuitive, as actually taking a break and some time out is a guaranteed way to help feel re-energised (and boosts your productivity, more on that to come).

#2 HAVE PERSPECTIVE

Stepping away from day to day life, and taking some time to yourself, whether it be an hour to have a coffee and read your book, a weekend away or a week or two abroad, is a great way to garner a little perspective. When you open your life to more beyond just work or your daily stresses, you help give yourself some clarity, some perspective and gradually what felt stressful before, feels far more manageable. Because you’ve had time to get some perspective.

#3 GET CREATIVE

When you’re relaxed, you’re more creative. A relaxed state allows you to access a different part of your brain (I wrote all about in my tips post about boosting your creativity), so when you take time out to chill, to relax and to unwind, you’ll find yourself more inspired and thinking more creatively. It’s why the best ideas always come when you’re on holiday (or on the toilet). So if you’re needing some inspiration, take some time out, it’ll come naturally before you know it.

#4 BE PRODUCTIVE

Having time to rest and recuperate is the simplest way to ensure you are always productive. The more you wear yourself out, the less efficient and productive you become. This is especially pertinent when you’re working and swamped in deadlines and work loads, the stress and pressure means you stop taking breaks and giving yourself a moment out … but actually taking time out in these moments has never been more important.

#5 KEEP POSITIVE

And more than anything, have time out to spend with your loved ones, to yourself or simply to do the things you love, of course boosts your positivity and happiness. It’s so important to have a good balance in life, and taking time out to just escape the day to day is so important in helping you keep that positive outlook in life. I for one love to spend time escaping the day to day through my blog, or weekend trips to see my family, or even just little trips to the seaside for a beach walk – the ultimate cure for any stresses.

So stop making excuses. Take some time out. Dedicate some time to yourself. Not only will you love it, it’ll actually have tons of benefits too.

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Do you take time out for yourself every now and then? What are your favourite ways to escape the day to day grind & relax?

January 24, 2016
5 TIPS TO CREATE A HEALTHIER WORKING DAY

A HEALTHY WORKING DAY

It’s easy to form bad habits, in fact in my opinion it’s far easier to form bad habits than it is to create good ones. This is especially true when I think about my working day, my routine & daily habits. 2015 saw a ton of bad habits form for me, late nights, weekends spent working, no lunch breaks, unhealthy lunches, late night dinners, no exercise, and high stress. If you’ve read my resolutions post then you’ll know I’m all about positive change this year, and for me that’s starting with creating a positive and healthy working day.

So today I thought I’d share 5 small ways to positively improve your day, make it that little bit more healthy & of course try and create a much healthier work life balance.

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. WHISTLES MAGGIE COAT . ZARA BRETON KNIT JUMPER . MADEWELL JEANS . RUSSELL & BROMLEY LOAFERS .

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#1 TAKE YOUR LUNCH BREAK

The worst habit you can form at work, is not taking breaks. When work gets busy the first thing we drop is a regular break from your desk and time out of the office at lunch. But it’s so counter-productive, not only will the break help re-energise you, it’ll also help boost your productivity overall. I’ve set myself a target in 2016, to truly make the most of my lunch break, no matter how busy I am. I’ll be using my break to add some exercise to my daily routine, a pilates or a weights class for example. Not only will the break help clear my mind, i’ll be adding in some much needed exercise to my weekly routine.

#2 DRINK MORE WATER

I’m rubbish at drinking water. Unless it’s in front of me, I simply forget to drink. But this year I want to change that, and genuinely try and drink those 2 litres a day. I find a really easy way to up your water intake is by drinking lots of herbal teas, it’s a little more interesting than water alone, and actually encourages you to take a couple of minutes away from your screen throughout the day too. Double bonus.

#3 LEAVE ON TIME

The culture in the UK right now isn’t all that healthy when it comes to work life balance, whether it’s your own internal pressures or a company lead culture, we seem to sit at our desks until 8-9pm working our butts off. Not only does this mean you don’t get an evening to relax, it also sets a bad precedent when it comes to work, efficiency & managing deliverables (and makes other employees feel as though they too should be doing the same). Of course there are times when you have pitches, big projects to deliver on or simply a crazy deadline to meet, but generally speaking we should all be making a concerted effort to create a healthy (and productive) work life balance. Aiming to leave on time 80% of the time is a really good target to set yourself. Working long into the night doesn’t necessarily look like dedication & hard work, it can be perceived as inefficient and unable to manage deliverables, clients and work streams. So when you can, leave on time.

#4 TAKE THE STAIRS

Lifts don’t do anything for your legs, butt or aerobic fitness. Stairs do. If you want to get fit, boost your energy & live a little healthier at work, take the stairs, walk to meetings and skip the cabs. It’s actually the little things which will make the biggest impact over time. I for one have made a pact with myself to take the stairs each day.

#5 FACE TIME

Email is easy. But it doesn’t have that personal touch that face to face meetings have, it can leave messages open to (wrong) interpretation, it’s less engaging and generally doesn’t help you build long term relationships. Face to face meetings often produce far better results, are more enjoyable and can actually help get you away from your desk too. It’s not a huge change to introduce, but becoming more sociable and less reliant on emails will actually make your day that little bit more enjoyable. I’m sure of it!

So there you have it, 5 simple ways to make your day that little bit more healthy (and productive). Why not give one of these a go this week and see how it changes your working week?

January 12, 2016
HOW TO CREATE GOOD HABITS & MAKE THEM STICK

MAKE NEW HABITS. MAKE THEM STICK.

Tomorrow is my official start to 2016. It’s my return to work after a long Christmas and New Years break, and it’s the moment I’ll start to put my New Years resolutions and blog goals into action. For me 2016 is all about positive change, but most importantly It’s change that sticks.

For me, my resolutions and goals aren’t short term targets, they’re longer term, more lifestyle based ambitions, and that means forming new positive habits, and making them stick too. In many ways I’m really good at creating habits and routines and committing to them with discipline (blogging for example), but in other ways i’m useless, if my brain isn’t fully committed or engaged, I just won’t stick to it. This year I have a few resolutions which will require that commitment to make them work, getting my health & fitness on track, redefining my work-life balance, and generally just living a little more #NotSorry.

So today I thought i’d share 5 ways that will not only help you (and me) create good habits, but also to make them stick too.

5 WAYS TO HELP YOU CREATE POSITIVE LIFE CHANGES

#1 Motivation

First things first, I think to form a new habit and make life changes (as opposed to fad or short term changes) you need to be motivated. It’s no good trying to force yourself to create change or to work towards something unless you really want to, unless you feel passionate about it and unless you feel motivated. It’s amazing how the mind can spur you on, or slow you down when you’re trying to achieve something.

#2 Small Steps

More often than not, we fail at forming new positive habits because we’ve overwhelmed ourselves by the task in hand. I find the best way to make change is to make it slowly, start with small steps that over time will help you ladder up to your over all goal. For example if you want to lose weight or tone up, rather than give yourself a mammoth target, start with a few small changes (like adding a fitness class to your weekly schedule & cutting out that 11am snack), you’ll find the process so much easier and the results will shine in no time at all.

#3 Don’t over commit

Closely linked to taking small steps, is also not to over commit. Namely that means don’t take on so much that you don’t give yourself the time or the chance to form these new habits. Ensure you free up time in your diary to give yourself the opportunity to do new things, to settle in your new habits & to take on these new positive life changes. Often sacrifice is required, so be prepared to make the change.

#4 Make it fun

If you want to form new habits & create positive change, then you have to make it fun. Life should be enjoyable and you should fill it with things that make you content and happy. So if you’re trying to form new habits, make the process fun, you’re far more likely to stick to it & enjoy it too. Back to the fitness analogy, weight loss doesn’t need to be a restrictive, dull and socially awkward diet, exercise and healthy eating can be really fun. Mix things up, keep it fresh & work out a way to make it enjoyable for you.

#5 Positive reinforcement

And an important point to finish on. Positive reinforcement. For me, motivation is fed by achievement. The better I do, the more achieve, the more spurred on I feel to keep going, to do more, and to try harder. Set yourself small goals, with small steps, and be sure to congratulate and reward yourself when you achieve at each stage.

Positive reinforcement is key to forming new, long lasting habits.

Did you find these tips helpful at all? What tips do you have to help me form positive new habits … and of course make them stick too.

January 10, 2016
5 WAYS TO GET MORE HAPPY, LESS STRESSED & ENJOY LIFE MORE #NOTSORRY

2016, my year of enlightenment?

This week my friend sent me a Guardian article entitled ‘Drowning in commitments? It’s time to stop giving a damn‘, she sent it to me, because she thought of me. I read it, and I too saw myself in the feature. The article written by Sarah Knight is an extract from her book ‘The Life-Changing Magic Of Not Giving A F**k’ (which I immediately ordered), she wrote it because she found herself drowning in life, commitments, demands, others … And i have to say, I felt relieved to know that I wasn’t alone.

I started writing my tips features on mediamarmalade in honesty, as advice to myself, what I write is from the heart and more often than not i’m relieving my own tension, stresses and pressures by giving myself the advice I know I need to hear. It just so happened that clearly you too felt the same way more often than not, so could relate. Since I started my life, career, blog & photography tips they’ve become my most popular for you, and probably for me too.

I’m a driven person, I strive for success, to better myself, to grow, to do the best I can, to always deliver for myself, for my family, for my friends. To never let anyone down, including myself. That’s great in many ways, and one of the main reasons I have achieved so much in my career to date, but in other ways it’s concerning, always trying to do everything, with everyone. More often than not i’m juggling more in a day than is feasibly possible, I run a full time blog and have a full time career (and because i’m a control freak I won’t sacrifice either), I am known to be late (because I simply commit to too much), I wear myself down, and I feel like I let people down in turn. My mum is forever telling me to stop worrying about others and focus on myself sometimes, if people truly love you they will understand. She’s right. It just took a painful year to realise it.

So when I read Sarah Knights editorial at the end of 2015, I resonated with it, more than I thought I would, and perhaps more than she realised others would. And her theory’s made sense to me. Isn’t it about time we start to focus on our wellbeing, our own personal happiness and cutting out the things that don’t aid that? It isn’t necessarily about being selfish, in many ways it’s simply about taking a pressure off your shoulders and being more true to yourself … and in turn allowing you to focus your energies on the quality of your time, your effort and your enjoyment. Time spent on the projects you love, with the people you care for, and doing the things that make you happy.

Sarah Knight is Enlightened. And 2016 I hope is my year of enlightenment too (read the article to explain).

#NotSorry.

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5 WAYS TO GET MORE HAPPY, LESS STRESSED & ENJOY LIFE MORE.

#NOTSORRY

Today i thought i’d share with you, inspired by my year passed and also the #NotSorry theory that Sarah Knight talks so candidly about, 5 simple ways that are sure to help you focus on your happiness, become less stressed, and generally just start enjoying life a little more, with just a little less pressure on your shoulders.

#1 LIFE KPI’S

I want to write a whole post on this very topic soon as it’s something I’ve really started to think about a lot, become quite interested in, and generally feel inspired by too. But in relation to living a happy and content life, firstly you need to think about what it is that you want. What it is that makes you happy. What is it that makes you feel content. What is it, overall, you want to feel, experience, do in your life? Having a really good think about what makes you happy is a really easy starting point to cutting out the bad stuff and getting more of the good stuff.

#2 CUT IT

Once you know what makes you happy, joyful, content, you’ll also start to understand the things that counter that. And you can probably quite easily identify the things that add pressure, stress or no enjoyment to your life too. In reality some of those things will be in your control. So why don’t you change those?

#3 STOP COMPARING

Why on earth do we all compare ourselves to others. I am terribly bad for it. I suppose in many ways we see it as a way to measure our success in life. But that’s just so totally wrong, and deep down we all know that. When I think about the moments I feel down, hard on myself, and negative, it’s usually because i’m comparing myself to others and in turn feel like i’m rubbish (to put it bluntly). But when I take a look at myself, my work, my life in isolation, actually I can start to see that I have lots to be proud of, to say well done for, and that for me, are my successes.

#4 DON’T OVER COMMIT

This is probably my one weakness. When I truly think about my life, my stresses, my pressures, in all honesty, most of them are because I over commit. In an effort to please people, to please myself, to please society, I say YES. Yes is great, it’s full of opportunity and chance. But sometimes, you need to learn when perhaps ‘Thank you, but not this time’ is actually the answer you really want to give. I don’t want to let anyone down, so I always try my hardest to do everything. But you know what, sometimes it’s too much.

#5 DO MORE

Do more of what you love. Do more of what makes you happy. Do more of what makes you feel content. Simple.

I’d love to know if you relate at all to this? Hear your own story & of course hear any advice or tips on the #NotSorry topic that you have?

January 6, 2016