Wellness

Creating a Calm Home

3 Comments / joy, Wellness /

Ever find yourself in the middle of a whirlwind of daily demands, leaving your mind and space a tangled mess? No judgement here because you’re definitely not alone. When I am stressed or busy it definitely shows in my space. For starters my morning routine of making the bed before I start working is usually the first to go. The tell tale sign of multiple pairs of shoes at the front door is another way that you can tell when I am overwhelmed. I don’t mind sharing my messy truth because I know that our surroundings shape our mental state. I also know that creating a serene environment is key to maintaining my well-being. So let’s explore some practical ways to infuse tranquility into your life. I am talking about mindful decluttering, incorporating nature, and interacting with people in a way that maintains your serenity. Here are some simple yet effective strategies that I have found that to make your home a haven of peace, even amidst the chaos. Understanding Chaos and Its Impact on Well-Being Chaos can mean a lot, from the unpredictability of life’s events to the internal turmoil we experience. It disrupts our plans, throws us off balance, and challenges our peace of mind. Recognizing the dance of chaos helps us navigate it gracefully, keeping our mental health resilient. I shared with you that we moved in March to accommodate my partner’s work, all while I was dealing with a concussion. So here we were, in a new city, me barely functioning (because of course I was managing what I later learned were migraines, and light and sound sensitivity) while trying to set up a new home and him working on site everyday. Talk about stress. I was completely off-balance, every plan was disrupted, and I was constantly in search of peace that didn’t involve screens, light or sound. Fun times. It was hard on me and hard on my relationship. What I found was that focusing on my own well-being helped me to show up as the best version of my self, which then created calmer interactions in the relationship even though everything around us was constantly evolving and changing. But that’s another story for another day. Creating a Serene Environment at Home Transforming your home into a tranquil sanctuary isn’t just about aesthetics—it’s about crafting a space where peace isn’t just possible, but a constant presence. The good news for us, is that we were able to do a lot of our decluttering before we moved. But decluttering is definitely necessary to creating calm. So here are some tips I have used and continue to use. Decluttering Your Space We know that a cluttered space can lead to increased stress and anxiety. I don’t know about you but when I am not in a good space and my home is also a wreck, it drives me crazy. Not to mention, my partner is a neat person so he definitely is not about that clutter life. Here’s how we tackle it. Incorporating Nature Bringing the outdoors inside isn’t just beautiful; it’s beneficial. So I have to admit, before my encounter with the sidewalk, I was not a plant person. I was convinced that I could not take care of them. But something about being in this new space where I have morning sunlight and a balcony I never use, screamed plants. So I jumped in with both feet. Choosing Calming Colors and Decor Colors deeply affect our emotions. Opt for shades that bring you calm to enhance the tranquility of your space. Now when you research this you will find conventional wisdom, but remember its your space, so think about what brings you peace. I am a beach girl. There is nothing I love more than a day lounging at the beach or floating in the pool. I also like a space that feels warm and comforting like my dear departed grandma’s hug. So I have a large cozy couch in a bold color and reminds me of sunshine, a material that feels like a cozy sweater. I balance it with pillows and a rug which are more neutral. The Impact of Interactions on Serenity Now that we have talked about designing the physical space, there is something to be said about maintaining peace in your space. The way we interact with people in our space definitely affects its serenity. Positive interactions enhance the calmness of a room, while negative ones can disrupt it. The goal is to enhance the calmness, so create some rules for your space. Practical Tips for Peaceful Interactions: Conclusion Creating a serene environment amidst chaos is not only possible but essential. Take one step towards investing in your tranquility. Will it be decluttering a space or enjoying a moment of quiet? Share your journey towards a calmer home and inspire others to do the same. Let’s nurture our spaces to reflect the peace we seek within. Here’s to creating homes that are not just living spaces but sanctuaries of calm and joy! What steps will you take to bring more peace into your home? Share your thoughts and let’s support each other in this journey. If you enjoyed this post please like and/or comment. If you think it would be good reading for someone else, please do share. I would be overjoyed if you subscribe and follow me on Instagram. Ever find yourself in the middle of a whirlwind of daily demands, leaving your mind and space a tangled mess? No judgement here because you’re definitely not alone. When I am stressed or busy it definitely shows in my space. For starters my morning routine of making the bed before I start working is usually the first to go. The tell tale sign of multiple pairs of shoes at the front door is another way that you can tell when I am overwhelmed. I don’t mind sharing my messy truth because I know that our surroundings shape our mental state.

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Reclaiming Your Power

5 Comments / Wellness /

Ok so let’s get real for a moment. By the time we hit our mid-thirties and beyond, life has taught us a thing or two. We’ve seen the highs and the lows, and we’ve got the wisdom to match. But sometimes, life’s challenges can make us feel like we’re stuck, or like we’ve lost touch with who we really are. If that sounds familiar, this one’s for you. It’s time to reclaim your power and create the life you truly deserve. Step 1: Know Yourself, Know Your Power One of the biggest lessons life has taught us is that knowing yourself is everything. So, start by getting back in touch with what makes you you. Remember what you loved before life got so busy. What lights you up? What gives you energy? Whether it’s getting lost in a good book, dancing like nobody’s watching, or just having a quiet moment to yourself, reconnect with that joy. This is your foundation. Practical Tip: Set aside 10 minutes each day for reflection. Whether you just sit quietly, journal, or swing on a swing, make time to check in with yourself. I love to do this while I am floating in the pool. Step 2: Reclaim What’s Yours It’s easy to lose parts of ourselves when we’re taking care of everyone else. But now’s the time to reclaim what’s yours. You’ve earned the right to be unapologetically yourself. Think about what’s been missing, and make a plan to bring it back. Maybe it’s your creativity, your sense of adventure, or even your voice. Whatever it is, it’s yours, and it’s time to take it back. Practical Strategy: Write down one thing you want to reclaim this month. Then, make a small change every week to bring it back into your life. Whether it’s picking up an old hobby or saying “no” to things that drain you, take steps to prioritize yourself. My reclamation began with this blog. Step 3: Own Your Worth By now, you’ve learned that confidence isn’t just about what you do—it’s about who you are. When you truly know your worth, you don’t need external validation to feel good about yourself. This is where your power lies. Look at how far you’ve come, what you’ve overcome, and recognize the strength in that. You are valuable, just as you are. Practical Tip: Keep a “Victory Journal” where you jot down something you accomplished each day. At the end of the week, take a moment to read through it and celebrate your progress. Treat yourself to something special. I love to throw my hands in the air and do a chair dance to celebrate. Step 4: Learn from the Queens Who Came Before Us Our culture is rich with examples of powerful women who’ve faced adversity and come out stronger. Think about women like Michelle Obama, who turned her challenges into opportunities for growth, or Maya Angelou, whose words continue to inspire generations. Their stories remind us that we, too, can rise above whatever comes our way. Practical Strategy: Spend time each week reading about or listening to the stories of women who inspire you. Let their experiences remind you of your own strength and resilience. Step 5: Prioritize Your Self-Care Rituals In a world where you’re constantly giving—whether it’s at work, at home, or in your community—self-care isn’t just a luxury; it’s a necessity. Reclaiming your power starts with taking care of your mind, body, and spirit. This means setting aside time for rituals that nourish you, whether it’s a weekly bubble bath, a morning walk, or an evening spent reading your favorite book. Self-care is an act of self-love, and it’s crucial for maintaining your mental and emotional well-being. Practical Tip: Create a weekly self-care calendar. Schedule at least one non-negotiable self-care activity each day, even if it’s just 10 minutes. Treat this time as sacred—because it is. Whether it’s a skincare routine, a cup of herbal tea before bed, or a moment of meditation, make sure you’re pouring into yourself regularly. Final Thoughts Reclaiming your power isn’t about reinventing yourself—it’s about reconnecting with the woman you’ve always been. You’ve got the wisdom, the strength, and the experience to live life on your terms. So, take these steps, and let’s make the rest of your journey the best of your journey. You’ve got this, sis! 🌟 Feel free to adjust any details or add personal touches that resonate with your audience!

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The Power of Forgiveness

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Boosting Your Mental Fitness with a Smile Hey, Beautiful Souls! 🌟 Let’s chat about something as vital as your grandma’s secret sweet potato pie recipe: forgiveness. Now, before you roll your eyes and mutter, “Here we go again,” hear me out. Forgiveness isn’t just about letting someone off the hook. Think of it like a spa day for your mind, minus the cucumber slices and awkward small talk. Why Forgiveness Matters for Your Mental Fitness You know that feeling when you’ve got 99 problems, and holding a grudge ain’t one? Well, there’s a reason for that. Letting go of grudges can improve your mental well-being, helping you bounce back from stress like a pro. According to a study by the Journal of Behavioral Medicine, forgiveness is linked to lower levels of anxiety, depression, and major health benefits like reduced blood pressure. So, let’s dive into some tips and strategies to flex those forgiveness muscles and boost your mental fitness. Ready? Let’s go! 3 Tips to Embrace Forgiveness 5 Practical Strategies to Practice Forgiveness The Science Behind Forgiveness Dr. Fred Luskin, director of the Stanford Forgiveness Project, found that people who practice forgiveness experience a greater sense of peace, hope, and overall well-being. His research suggests that forgiveness can reduce stress, improve relationships, and even enhance physical health. In another study published in the journal Emotion, researchers found that individuals who practiced forgiveness reported fewer symptoms of stress and better mental health compared to those who held on to grudges. So, science is basically saying, “Forgive and live your best life!” Wrapping It Up Remember, forgiveness isn’t about saying what happened was okay. It’s about freeing yourself from the chains of resentment and stepping into your power. So, the next time you’re tempted to hold a grudge, remember these tips and strategies. Your mental fitness will thank you. Now, go ahead and be the fabulous, forgiving soul you were always meant to be. Let’s Connect! Have some forgiveness stories or tips of your own? Drop them in the comments! And don’t forget to share this post with your circle. We’re all in this together, growing and glowing. Stay Blessed and Unstressed.

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Boost Your Self-Worth

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A Guide Inspired by Dr. Christina Hibbert’s This Is How We Grow Hey there, beautiful! It’s time to elevate your sense of self-worth. Rest assured, whenever I encourage you to take action, I always provide practical steps. Firstly, I drew inspiration for this post from Dr. Christina Hibbert’s book, This Is How We Grow. She makes a fascinating differentiation between self-esteem and self-love, and I am here for it. She defines self-esteem as our thoughts, feelings, and beliefs about ourselves and self-worth as an unshakable understanding that we are valuable, lovable, essential to this life, and of immeasurable worth. She believes that we can have “high self-esteem,” meaning that we can acknowledge our skills, yet still not be entirely convinced of our lovability and worth. When I read that I felt like she was ‘strumming my pain with her fingers and singing my life with her words’, to quote Roberta Flack and Lauryn Hill. That made so much sense to me, because I was always clear that I was smart and able to rack up accolades, but I did not always feel valuable and worthy. So to say this resonated with me was an understatement. As if my mind was not blown enough, she went on to talk about the fact that self-esteem can’t be sustained or even be effective if we do not have a sense of self-worth. So her whole vibe is, let’s stop worrying about self-esteem and let’s look at self-worth. She created a pyramid for achieving self-worth and names the key elements of self-worth as self-awareness, self-acceptance, and self-love. So let’s get into it and you know me there will be a smidge of humor, a dash of sass, and whole lot of concrete ways to increase our self-worth so that we can increase our mental fitness. 1. Self-Awareness: Reflect and Shine Let’s begin at the beginning. In order to be self-aware you have to be willing to see yourself for who you really are – the good, the bad, and the ugly. And who amongst us does not have some ugly tucked away in the back of our closets? So it’s nothing to be ashamed of, own it. Do you like to cuss like a sailor? Own it. Or maybe you sneakily like to watch other peoples’ calamity. Own it. The point is not to judge yourself but to really know yourself. And not just your social self, the self we present to world, it’s important to know your essential self. The one that probably never sees the light of day but is who you really are deep down inside. Listen, you will never see this but I suck my tongue when I am falling asleep. I don’t care if you judge me, it soothes me and it is what I do. Self-awareness is knowing all the pieces that make you, you. Your strengths, your areas of growth, your talents, your skills, your abilities, your mistakes, the things that you can’t do but wish you could (Is singing on your list? It’s on mine but it remains a wish.), and the things you have zero interest in ever learning (Fishing, if I never learned how to fish it would still be too soon). The goal of self-awareness is seeing the whole picture—flaws, fabulousness, and all. If the thought of this causes you to break out in hives, take a deep breath and consider some of these activities. Practical Ways to Boost Your Self-Awareness: 2. Self-Acceptance: Embrace Your Whole Self When you become truly familiar with your self it’s time to accept all your parts. Yes the cellulite and soft belly need acceptance too. And that body part that you think isn’t your best body part, it needs acceptance too. And those mistakes you made, they need acceptance too. Because accepting the pieces that you aren’t the most proud of, means you aren’t discounting any of your parts that make you, you; and owning that you don’t need to be perfect, you just need to be your best you. Listen this one is deeply resonant for me cause I remember hating my dark skin, my full nose and my full lips when I was younger and by doing the work I am suggesting below, ya girl’s favorite lipsticks are now two bold colors by The Lip Bar – Bawse Lady and Rich Auntie. It didn’t happen overnight but over time I learned to love all of me. Does that mean I don’t still try to get rid of the muffin top, heck nah. I love me and I want to be my healthiest me and I know that muffin top could increase my health risk factors. So here are some things that work for me. Steps to Foster Self-Acceptance: 3. Self-Love: The Ultimate Love Affair The third and final component is self-love! This is where you treat yourself like the gem you are. Self-love means nurturing and caring for yourself, being kind to yourself, and allowing love to flow in and out of your life. And if you are unsure about this remember that gems are formed under pressure and aren’t always flawless. E.g. did you know that rubies are generally rarer than most diamonds? But because more people want diamonds, diamonds are generally more expensive. Let that sit in your spirit for a minute. Curate Your Self-Love: Conclusion Ok. So there you have it. If you want to learn more I would recommend grabbing Dr. Christina Hibbert’s This Is How We Grow. Remember, enhancing your self-awareness, embracing self-acceptance, and cultivating self-love, will help you to free your essential self from its prison of social norms and and shine brighter than ever. Start today and watch your self-worth multiply exponentially. Let me know if any of the steps above work for you. If you found this content helpful, please like, share, comment and subscribe. Don’t forget to follow me on Instagram, and if you or someone you know needs coaching, a speaker or a podcast

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When “No” Stings

authenticity, Wellness /

Using Mental Fitness to Counteract Rejection Rejection. Ugghhhh, Just hearing the word can make your heart sink a little, right? It’s that annoying part of life that none of us can avoid, no matter how much we want to, and unless we plan on living as hermits, at some point no is inevitable. I used to be so terrified of no that I wouldn’t even try for things. But here is what I’ve learned, rejection isn’t the end of the road. In fact, it’s often just the beginning of a new, exciting path. Alright so let’s get into it. Let’s talk about how to handle rejection with grace, a bit of humor, and a whole lot of mental fitness. Rejection: It’s Not Personal First things first, let’s address the elephant in the room: rejection feels incredibly personal. But, research shows that most of the time, it’s not even about you. A study conducted by the University of California, Berkeley found that rejection is frequently influenced by factors beyond an individual’s control, such as organizational constraints, market conditions, or subjective preferences of decision-makers. What that means in plain English, is that most of the time people aren’t rejecting you the human. And even when they are rejecting you the human, it’s generally more about them than it is about you. Practicing mental fitness helps you to not only understand this, but to detach your self-worth from the “no”. In other words someone telling you no does not mean you are not worthy of the yes. You just can’t get it from them right now. No Doesn’t Have To Define You I know you are probably thinking it’s really easy to say that in an abstract context. I knew you would, so let’s look at three real life examples of folks who didn’t let no define or stop them from being their fullest and most authentic selves. Let’s start with the track star Sha’Carri Richardson. When Rejection Stings Rejection can sometimes sting and sometimes it can feel like you have been impaled by a stake. And I am not here to tell you how to feel or even what to feel. Allow yourself to feel your emotions, but don’t park there. Don’t make the no your garage. There are steps you can take to move past the hurt in productive way. Last Word Ok so the point is, rejection is tough, but it’s not the end. It’s a stepping stone to something greater. So, the next time you face a “no,” learn from it, and keep moving forward. You’re not alone in this journey, we all face that no at some point in our lives. My goal is to help one million women to improve their mental fitness. I would love your help with that. If you found this post helpful – like, share, and subscribe to my blog to stay connected and inspired. If you or someone else needs to recover your joy and purpose, check out my judgement free coaching options. And finally I would love it if you follow me on Instagram for more uplifting content. Stay strong, stay positive, and keep chasing your dreams! Sources:

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Secrets to a Mentally Fit Mind

8 Comments / Wellness /

Mirror Neurons I love when I am in the grocery store or at an event and a random stranger smiles at me. It makes me feel more connected and less anxious especially when I am one of the few Black people in the room. Well it turns out, I am not just a weirdo looking for validation from complete strangers. It’s science! It’s all thanks to my mirror neurons, which are a type of neuron that are active when someone performs an action, or when seeing someone else doing the same or a similar action. These neurons play a key role in our mental well-being. They are like little personal trainers for the brain, helping it to learn and grow continually. And they impact us in a number of positive ways. Just think back to when you were upset about something and someone gave you a warm hug, or spoke to you in a calm tone. It works. So how does it support with mental fitness? Glad you asked. The Power of Mental Fitness Emotional Resonance So if you’ve ever felt emotional during a movie or empathized with a character’s feelings, that was completely because of your mirror neurons. They help you connect with others’ emotions, which of course helps to enhance your empathy and emotional intelligence. For me the movie that taught me this was the Joy Luck Club. I notoriously have a hard time crying, but when the sisters reunited at the end of that movie, I was a blubbering mess. In that same vein, when I struggled with depression comedy shows became an integral part of my healing. I watched them before bed to help me relax and fall asleep. Thank you mirror neurons. Relieving Stress You can also thank mirror neurons if you have ever used yoga or meditation to feel more relaxed. Your mirror neurons mimic the instructor’s calm movements and peaceful mindset, which in turn reduces your stress levels and promotes mental clarity. This is one of the reasons that I begin and end each day with meditation. It helps to increase my calm and feelings of well being throughout the day, and helps me to fall asleep with a clearer mind at night. It sure beats my more angst ridden days when I was waking up and falling asleep to the news. Don’t judge me. Building Relationships Social interactions also activate your mirror neurons, because they help your brain to mirror the expressions and emotions of others, which in the right situations helps foster understanding and connection. This is why it is so important to be mindful of who you spend your time with and to power up with positive emotions before interacting with people whose mood does not help yours. At work, I try to put harder meetings in the morning when I am most energized, a la my morning meditation. In my personal life I have playlists for situations that heighten my anxiety so that I am on 10 when I encounter people who stress me out. I also try really hard not to keep conversations and thoughts positive so that my mirror neurons can help me and the people with whom I am interacting. Learning Your mirror neurons are also at play when you are learning new things. You can thank them for allowing you to imitate the actions of others, which has been proven to accelerate the learning process and enhance your proficiency. I recently learned to swim and I can definitely say they helped there. But when I was in college trying to step, well, let’s just say my mirror neurons must have been otherwise occupied. It was not a pretty sight. Communication Mirror neurons also help us understand non-verbal cues like body language and facial expressions. And we all know that non-verbal communication can be the key to having great chats. Because sometimes it is what is not explicitly said that speaks the loudest. Of course, we should always double check our assumptions with genuine curiosity and respect, before making judgements. I cannot tell you the number of times that someone has asked me what’s wrong when I was simply focusing. Cultural norms play a huge role in non-verbal communication, and all of us don’t express ourselves the same way. So instead of thinking you know, notice the non-verbals and ask when it is appropriate to do so, especially when you don’t know the person. And also please don’t walk around telling people to smile. Ughhh. If you want to see them smile, try smiling at them. It just might work. Mirror Neurons and Mental Health Battling Anxiety and Depression Activities like hanging out with friends, interacting with folks who increase your positive vibrations, or joining group activities can totally help with shaking off anxiety and sadness and leave you feeling more upbeat. But again, you have to be careful that the people you will be around will increase your feelings of safety and connection as opposed to decreasing it. We all have people in our circle who feel like a warm hug, and then we have those who can feel like you wrestled with a forest of cacti. On a down day, maybe don’t spend so much time with the cacti. Maybe choose to engage in a mindfulness activity instead. Studies have shown that watching someone perform a calming activity, thanks to your mirror neurons, can help you internalize their calm state, and enhance your mindfulness and mental stability. How to Boost Mental Fitness with Mirror Neurons At the risk of sounding repetitive, here is a list of ways that you can boost your mirror neurons. Chances are you already know this intuitively, but I would not be doing my English teachers proud if I did not include this paragraph. Parting Thoughts Mirror neurons are like the superheroes of your brain, always working hard to level up your mental game. By tapping into their power, you can boost your mental fitness, relax more, and build

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See, Believe, Achieve

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The Power of Visualization Sometimes we all need a little boost to accomplish our goals. Whether its because you can’t seem to find the time or deep down you are just a little worried that it’s out of reach. One good way to get that boost is visualization. Let’s take a look at how you can use visualization to make your goals a reality. And don’t just trust me. Trust the science. The Science Behind Visualization Before we get into the nitty-gritty, let’s talk science. Visualization, or mental imagery, isn’t just wishful thinking. Research has shown that it can significantly impact our ability to achieve goals. Studies have found that mental practices, like visualization, can enhance motivation, increase confidence, and improve performance. One study published in the Journal of Applied Sport Psychology showed that athletes who used visualization techniques improved their performance more than those who didn’t. Another study in Psychology Today showed that our brains can’t distinguish between a real memory and an imagined one, which means visualizing success can trick your brain into thinking you’ve already achieved it, which then boosts your confidence and performance. Isn’t that great? So let’s talk about how. 1. Picture Your Paradise First things first: you need to vividly imagine your end goal. I mean really imagine it. Close your eyes, see the goal in technicolor. The more detailed, the better. Imagine the sights, sounds, the smells, who is there with you, how you feel. Get all of the details. Example: If your goal is to run a marathon, visualize crossing the finish line. Picture the crowd cheering, feel the burn in your legs, see the other runners, and imagine the sense of triumph washing over you. 2. Frame Your Focus Now that you’ve got that crystal-clear image in your head, it’s time to create a vision board. Yes, we’re going old school with this one. Cut out pictures, words, and anything that represents your goal. Stick them on a board and place it where you’ll see it every day. Personally I prefer to do it on my computer. I google the images, arrange them on a PowerPoint slide and save it as a JPEG. I can either print it and hang it or save it as the wall paper on my computer. I love the ease of it and there is no clean up after. Don’t judge me. Example: Want to buy a house? Fill your board with pictures of your dream home, keys, a happy family, and even mortgage papers with a big “PAID” stamp on them. 3. Daily Dose of Daydreams Make visualization a daily habit. Spend a few minutes each morning and night closing your eyes and seeing yourself achieving your goal. This primes your brain to stay focused and motivated. Example: If you’re aiming for a promotion, visualize yourself in that new office, handling your new responsibilities with ease, and getting congratulated by your colleagues. 4. Affirm with Attitude Combine your visualizations with positive affirmations. Speak them out loud with confidence and sass. Words have power, so use them to reinforce your vision. Example: If your goal is to get fit, say things like, “I am strong, I am unstoppable, and I am crushing my fitness goals!” while picturing yourself lifting those weights or running that extra mile. 5. Feel the Feels Visualization isn’t just about seeing; it’s about feeling. Emotions are a powerful driver. As you visualize, let yourself feel the joy, pride, and excitement as if you’ve already achieved your goal. Example: If you’re aiming to write a book, feel the weight of the finished manuscript in your hands, the excitement of signing a publishing deal, and the pride of seeing your book on a store shelf. 6. Action, Action, Action Visualization without action is just a daydream. Take consistent steps towards your goal. Use your visualizations as motivation to keep moving forward, especially when things get tough. Example: If your goal is to travel the world, start by saving money, researching destinations, and planning your itinerary. Visualize each step to keep yourself motivated and on track. 7. Adjust and Adapt Sometimes goals shift, and that’s okay. Revisit and tweak your visualizations as needed. Stay flexible and adapt your vision to match your evolving dreams. Example: If your career goal changes from climbing the corporate ladder to starting your own business, update your vision board, daily visualizations, and affirmations to reflect this new direction. I update mine every quarter. 8. Celebrate Your Wins Finally, celebrate your achievements, big or small. Recognize your progress and reward yourself. This reinforces the positive behavior and keeps the momentum going. Example: If your goal was to complete a project, celebrate when you reach milestones. Treat yourself to something special. I love to celebrate even the small wins with treats. Maybe I just love treats. So there you have it. Visualization isn’t just some woo-woo concept; it’s a practical, powerful tool to help you crush your goals. I have used it myself to accomplish my goals – which is why I have to update my vision board every quarter. So give it a try, see it, believe it, and achieve it. Your goals become more attainable when you visualize them. At one point Chocolate Serenity was just a name on my vision board. Now I have clients. Yay! If you like this post, please like it, share it, subscribe, and follow us on Instagram.

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Maslow & Mental Fitness

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Climbing the Pyramid: How Mental Fitness Elevates Maslow’s Hierarchy of Needs Welcome, fellow climbers of life’s pyramid! Today, we’re embarking on an adventure that explores how mental fitness isn’t just about flexing your brain muscles—it’s the key to ascending Maslow’s hierarchy of needs. Buckle up, because this journey is packed with practical tips and real-life anecdotes, and a bit of my signature sass to keep things light and lively. The Base Camp: Physiological Needs At the base of Maslow’s pyramid, we have our physiological needs—those fundamental essentials like food, water, and sleep. Think of this as the foundation of your pyramid. Without it, you can’t build anything stable. Tip: Prioritize Your Sleep Sleep is the unsung hero of mental fitness. I remember when I was in grad school and raising kids and I would try to conquer work projects, school assignments, and taking the kids to all the places with a steady diet of B-12 sublingual tablets (I don’t drink coffee.) and 4-hour naps. Spoiler alert: I crashed. Hard. Sure I graduated but afterwards I couldn’t read a book, any book, for like eighteen months. My sleep pattern was wrecked and I felt drained and miserable. After I was able to get back on a regular sleep schedule, my focus improved, I felt more energetic, and I was just more pleasant. I felt like I was living again, not just surviving. Anecdote: Try My “Sleep Like a Hibernating Bear” Experiment To test the impact of sleep on your mental fitness try enforcing a strict 8-hour sleep schedule for a month. It will mean you have to say no to some outings, and be intentional about getting into a good bed time routine. When I was able to do this, it revolutionized my life. Try it if you can. You won’t regret it. The Next Step: Safety Needs Once you’re well-rested and nourished, safety needs come into play. This includes personal security, health, and a stable environment. Mental fitness here means managing stress and ensuring you feel safe and secure. Tip: Create a Safe Space Designate a corner of your home as your relaxation zone. Fill it with things that make you feel safe and happy—a cozy blanket, a favorite book, or a calming essential oil diffuser. Anecdote: The Zen Den I have a tiny nook in my office that is my “Zen Den.” I have a green comfy chair and ottoman, a light blanket, and it right near a window so I get lots of natural light. Whenever life gets overwhelming, I retreat to my Zen Den for a meditation session. It’s my way of hitting the reset button. Social Climbing: Love and Belonging Needs At this level, our focus shifts to relationships and social connections. Feeling loved and part of a community is crucial for our mental well-being. Tip: Schedule Regular Friend Dates Just like you’d schedule a meeting, set regular dates with friends. It could be a weekly coffee catch-up or a monthly game night. The key is consistency. Anecdote: Virtual Dinner Parties I can’t lie, I am not great at this one. But I am working on it. Here is an idea from someone else. During the pandemic, friends started a tradition of virtual dinner parties. Every Friday, they would cook the same recipe and eat together over video call. It was a great way to stay connected and share laughs, even from afar. Put your own twist on this. Self-Esteem and Achievement Now, we’re reaching the esteem needs—recognition, respect, and a sense of accomplishment. Mental fitness here involves building confidence and celebrating your achievements. Tip: Keep a Gratitude Journal Write down three things you’re grateful for every day. It sounds simple, but it shifts your focus to positive experiences and boosts your self-esteem. Anecdote: The Gratitude Jar Start a gratitude jar where you jot down small wins or happy moments on slips of paper. Reading through them at the end of the year will be a powerful reminder of how much you have accomplished and how many wonderful moments you have experienced. Reaching the Summit: Self-Actualization The peak of Maslow’s pyramid is self-actualization—becoming the best version of yourself. This is where mental fitness truly shines, helping you realize your potential and pursue your passions. Tip: Set Personal Goals Identify what you’re passionate about and set small, achievable goals to pursue those interests. Whether it’s learning a new language, writing a novel, or mastering a musical instrument, incremental progress is key. Anecdote: The Guitar Hero My son Aaron always wanted to learn guitar but never took lessons. During a particularly stressful period of his life, he decided to dedicate a few minutes a day to practice. Over time, those few minutes became his passion, and he’s now playing guitar professionally in two bands and feeling more fulfilled than ever. The Climb Continues Remember, climbing Maslow’s pyramid is a continuous journey, not a one-time ascent. Mental fitness is your trusty guide, helping you navigate each level with resilience and joy. So, keep climbing, keep striving, and don’t forget to enjoy the view along the way. Here’s to reaching new heights and becoming the best versions of ourselves—one step at a time! 🏔️ Feel inspired to tackle Maslow’s pyramid with renewed mental fitness? Go for it and share your thoughts, tips, and personal stories in the comments below so that we can cheer you on! Let’s learn from each other and keep climbing together. 🚀 Don’t forget to like and share this content if you find it useful. You can also follow me on Instagram and subscribe to this weekly blog for more on mental fitness.

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Increase Your Mental Fitness

3 Comments / Wellness /

Last time we talked about the why’s and how’s of mental fitness. Today all I want to talk about is the what. Meaning what exactly can you do to improve your mental fitness. I am only going to share things that I have actually tried and that have worked for me. There are probably tons more, but here is what works for me. By the way today is the perfect day for me to be writing about this, because I am not feeling my best and I have had to do several of the things I list here. Those are some of the things that keep me mentally fit. And no it wasn’t easy, but it was simple. For me the key is to choose what mental fitness I want to include in my daily routine, and make it a part of my regular day. One good trick is to add it to something you already do. E.g. If you have to pick the kids up from school, you can use the time you wait to do an open eye guided meditation. I do a closed eye meditation every morning and every night. I also eat mindfully whenever I eat, so it just becomes a part of what I do daily. What it requires is intention and commitment. I remind myself when I am tempted to skip it, that the breaks I take to do these things help me to be the best version of myself. I am more curious, compassionate and creative when I am my best self. I like me so much better and I am much kinder to everyone else. But the best part is that I see the difference in my sleep, in my body, and I spend way more time in a better mood even on days like today when life is challenging. So, how are you keeping mentally fit? Don’t forget to like, comment, subscribe and follow. I would love to hear from you.

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