Morning Rituals – Of Undisputed Origin

Keeping Calm, A Critical Keystone Habit

November 22, 2016 Madeline JohnsonLeave a comment

What are Keystone Habits?

Habits are what we do every day. Habits can help us grow or hold us back. Some habits are more important than others — they have the power to transform our lives.

Keystone habits lead to the development of multiple good habits. They start a chain effect in your life that produce a number of positive outcomes.

Getting enough restful sleep every night is a keystone habit. It will help you face the next day with energy, help you be more productive and think more clearly.

Exercising everyday is a keystone habit. Walking and working out will give you strength, keep off unhealthy pounds and boost serotonin to the brain, a chemical that will keep you serene.

Saving some money for the future is a keystone habit. Socking away a few bucks will keep each week will have you feeling more secure about that unpredictable rainy day ahead.

Read more about keystone habits in The Power of Habit.

Keeping Calm, A Crucial Keystone Habit

Chances are if you are reading this, you are to some degree stressed out. Focusing on managing our emotions while nurturing a peaceful mind is imperative to navigating the chaos of every day living.

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The Multitude of Benefits that Come from Keeping Calm

Keeping a cool head, remaining calm, no matter what situation arises is key to retaining common sense and gaining others’ respect.
Managing our emotions in times of stress helps us maintain control over our lives.
Standing composed while all around you is flipping out in a chaotic crisis helps keep your thoughts collected.
A calm mind will bring about peaceful contentment.
No matter what is happening, remaining calm will give you a sense of confidence.
A peaceful and clear head will keep your vision for the future clear. Calm begets clarity.
Staying calm during the biggest of battles will help you appear less crazy than your colleagues.
Your concentration increases with each calm breath you take.
Your worries become lighter and your state-of-mind more carefree.
The thoughts that you have and words that you speak are less crass and more compassionate.
Life is easier when we move with through challenges creatively in a calm way.
We become more proactive and less reactive.
We become kinder and less cruel when we are calm and take more thoughtful calculated risks instead of impulsively moving in every direction.

A calm demeanor is contagious. Try it. The next time you are in a situation where everyone is flying off the handle, stay calm. Don’t speak, don’t yell, don’t move. Just be the calming force, the rock, the reminder of how powerful a calm state-of-mind can be.

Okay, My Ideas on How to Stay Calm

Know that things are bound to go wrong today. They just are. Ain’t no getting around it. Someone will piss you off, drive you crazy, make you angry, but on the other hand, something good will happen today too. Guaranteed. Life is peppered with a bit of both.

Redefine what stress means to you. A dropped cell call? A cracked laptop screen? The wrong dressing on your salad? What does life-threatening stress look like to you? Define what a real threat looks like. Categorize what constitutes a real problem before you get hit with one. Everything else is easy.

Slow your speech and your gait. Seriously. Walk like a old wise spirit. No rushing, just simple, confident steps with your posture strong and your head held up high. Or sit still. Unless the house is burning down or someone is bleeding out, don’t react. Process the pain in the moment and then decide how you will react.

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Put your hand on your heart. Close your eyes. Breathe deeply. Remember what really matters. Remember how short life really is. Ask yourself, what is most important to you right now?

Smell your way to serenity. Use calming oils throughout the day. Inhale lavender, rosemary or geranium before you send that scathing email or make that frustrating phone call. Keep an oil by your desk or burn a soy-based scented candle in your home or office.

Take calming action. Take care of what is in your control. Don’t hesitate. Get what you can get done. Don’t know what to do first? Make a priority list and check it off. Realize that life is 10% what happens and 90% how you react to it.

Clear all the clutter from your life. Your home, your desk, your relationships. If it isn’t serving you well, get rid of it. If you are going through a crisis, keep everything in your life really, really simple.

Carve out moments of joyful time. Hack your happy chemicals. Slip away for a while, get lost in a book, go for a walk, ride your bike, safeguard your sanity.If you are in the midst of a long-standing stressful situation, like caregiving for the terminally ill, making your way through a divorce, trying to find your next job, take a moment to do what you enjoy. Lower your level of cortisol by doing something that makes you happy.

Ask yourself what is good about this? Even though this horrible thing is happening right now, what is good about it? Perhaps it is a problem that finally came to a head? Maybe it will finally move you in a new direction that you knew you were suppose to go? Perhaps this problem offers you an opportunity to try something new?

Slow down on the consumption of everything. This includes drugs, alcohol, food and caffeine. Purposefully chew more slowly. Talk more slowly. Walk more slowly. Slow down to a very soft and gentle pace. Rushing to nowhere will bring no good effect.

Watch a sad, sad movie and cry really fucking hard. Cry until your eyes sting with pain. A list of heartbreaking movies to get you going here.

Realize how short life really is. Check out the internet’s friendly reminder of how long you are going to live, aka the Death Clock.

Give up your mind. Listen to a guided meditation. Author of Radical Acceptance and mindful meditator, Tara Brach offers a free podcast.

Play with puppies or watch puppies. Check out these live puppy cams.

and. . .

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For more powerful tips on how to remain calm throughout the day, check out this article on LifeHacker and this one on Forbes.

Credit for today’s Illustrations and Ocean inside me

From Gratitude to Forgiveness

April 27, 2016 Madeline Johnson1 Comment

Now that we have this whole #gratitude thing down, the morning daily ritual to be thankful for everything we have that’s been buzzing around the interwebs, I make a wholehearted recommendation that we also keep a forgiveness journal.

Mark my words, scientists will discover and the media will soon expose –

FORGIVING OTHERS LEADS TO LONGER, HEALTHIER LIVES

Join me if you dare. Every morning I will add one person to my morning gratitude journal that I choose to forgive with all my heart.

Holding a grudge? Disappointed? Can’t let go?

Let’s try it together.

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Self-Awareness – Observing and Learning

April 25, 2016 Madeline Johnson2 Comments

A quote from Ralph Waldo Emerson “We are by nature observers, and thereby learners. That is our permanent state.”

Paul Coelho, author of “The Alchemist” said something very enlightening on Tim Ferriss’ podcast “The Habits of a Master” interview about observing, listening and learning as we live our lives. He believes it is not so important to journal and evaluate every action we take. He believes if we think about our lives and contemplate our actions and then let it go, the important will remain with us.

Somewhere between Paul’s no need to take notes, go live and the daily habit of keeping a diary/notebook of our daily thoughts, I believe we can grow so much faster and in turn become better versions of ourselves.

I know keeping a journal (morning and evening) helps me observe and consider my emotions and behavior in any circumstance that moves me. There are lessons that life teaches us from every situation that we could never learn in “school”. Every encounter that makes us angry, happy, sad or relieved is an opportunity to learn.

If we observe our thoughts and behavior as life unfolds we can begin to see what type of people we are and decide who we want to become. Like a scientist taking field notes from the front lines, we can observe ourselves and contemplate why we do what we do.

And hopefully, the important will remain.

The Smartest Way to Success

October 3, 2015October 3, 2015 Madeline Johnson10 Comments

“We don’t see things the way they are, we see things the way we are.” Anais Nin

For those of you who have been following me, you already know that I am determined to improve myself daily with the goal of going to bed a little smarter and stronger every day. I have a firm belief that it is my duty to give the best version of me to the world each day. Better Together

I am on a quest to learn and acquire new habits, rituals, patterns and thoughts to become the best version of me, because I can’t just “think” my way there. It takes action and deliberate practice. I hope to form a community here on this blog of like-minded motivated people so we can help each other grow mentally, physically and emotionally every day. We can learn a lot from each other and in turn become our best versions together. So with that stated, I really appreciate your advice and contributions. What has worked for you? What books are you reading? What exercises are you doing? What classes are you taking?

“Each friend represents a world in us, a world not born until they arrive, and it is only by this meeting that a new world is born.” Anais Nin

Lightening Up, Sparking Joy, Creating Love

So, today, I am sharing a smart, practical approach to organizing and achieving your personal goals for success.

Before that, a quick assessment.

What I have accomplished so far (a year of daily deliberate practice).

I lost 25 lbs on The Four Hour Body, a slow carb diet

I highly recommend: The 4 Hour Body: An Uncommon Guide to Rapid Fat Loss, Incredible Sex and Becoming Superhuman

I wake up with gratitude and journal everything I am thankful for
I started a daily workout routine and began Spinning and dancing weekly
I began a daily practice of mindful meditation to clear my head
A commitment to reading and learning something new daily
30 minutes of writing and reading aloud my purpose and plan for my life
and devoted Sunday mornings to a one hour spiritual ritual with my husband

This next year I hope to spark joy in my life by letting go of everything that I no longer need while continue to lighten up and create love out of everything I do – cooking, working, writing, sharing, everything. Inspired by Marie Kondo’s book The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing

Taming the Wild Within

Just like everyone else, I struggle with certain things and one of my biggest challenges is getting overwhelmed. I have too many goals, too many dreams and I vibrate on the side of hyper mania. This drives my family and my friends nuts, but they love me just the same. So calming myself down daily is a big thing for me. See “mindful meditation” practice above. I meditate for me and everyone that has to deal with me. I believe that mediation + movement (exercise) = my daily dose of medication.

“Dreams pass into the reality of action, from the action stems the dream again; and this interdependence produces the highest form of living.” Anais Nin

So my practical advice today is to follow along with me as I show you how I am going to organize my goals in a way that will not overwhelm me, allow me to be successful and continue to become the best version of me. There is one rule: I can only do one goal at a time and make it a habit for the year.

Step 1. Categorizing Life

Here are my categories:

Relationships & Family
Professional & Career
Financial Health
Physical & Health
Emotional & Spiritual
Time Management & Routines
Household & Living Environment
Personal & Intellectual Development

Step 2. Rating My Development So Far

The rating scale: 0% = completely unhappy to 100% this is the best version of me

Here are my categories:

Relationships & Family – 45%
Professional & Career – 60%
Financial Health – 15%
Physical & Health – 50%
Emotional & Spiritual –80%
Time Management & Routines – 75%
Household & Living Environment –35 %
Personal & Intellectual Development – 75%

Step 3 – Identifying What Needs Improvement

Relationships & Family – 45%

“You cannot save people, you can only love them.” Anais Nin

More forgiveness, patience and quality time scheduled with everyone I love. Friends and family.
Make new friends from around the world through this blog.

Professional & Career – 60%

“One’s life shrinks or expands according to your courage.” Anais Nin

Continue to inspire each day by sharing what I am learning each morning.
Writing my book “Lightening Up, Sparking Joy, Creating Love” Giving Your Best to the World
Helping new clients grow with my marketing and public relations skills
Continue to improve my Social Media, Photoshop and WordPress skills

Financial Health – 15%

Learn how to invest in successful companies for the long term while allowing compound interest work for me.
Pay down left over credit card debt, reduce my living expenses and understand if the insurance I have is the best for my family
Save 10% of what I earn monthly, no matter what.

Physical & Health – 50%

Lose 5 more lbs, Tone my body with an increase in pushups, situps, planks and weights.
Carry less tension in my body and practice a full body scan meditation to release that tension
Visit my doctor for a full check up and blood work
Become a more mindful eater with a mindful kitchen to prepare healthy meals

Emotional & Spiritual –80%

Continue to remove negative thoughts of anger and doubt
Practice radical acceptance with compassion and loving kindness
Develop a schedule of meditation practices to do throughout the day

Time Management & Routines – 75%

Develop a mindful relaxation ritual at night that does not include more than one glass of chardonnay
Continue to write my 90 seconds of daily victories each evening
No phones, laptops or tablets in the bed
Relaxation stretches and meditation before bed

Household & Living Environment –35 %

“Anything that I cannot transform into marvelous, I let go.” Anais Nin

Purge everything that doesn’t spark joy for me in my entire house and care for everything I decide to keep. – clean it, paint it, fold it, organize it, make it shine.
Refrain from buying anything new unless absolutely necessary for the entire year.

Personal & Intellectual Development – 75%

Find my work and home “uniform” – clothes that suit the occasion that I feel great in and that I don’t have to think about too much.
Read and learn how to continue to become a better writer. I just found this amazing list of 150 free writing tools here
Complete books I am reading including The Tools and my winter reading list.

Dodging Raindrops, Brilliant Podcasts and Rising Above A Toxic Workplace

September 30, 2015 Madeline Johnson5 Comments

Two words, good posture.

Stop. Did you just do what I think you did? Did you just sit up a little straighter?

Next time you walk into the elevator or a big meeting, think about what your posture says about you as you pass through those doors. Then try these exercises for better posture.

It’s early morning, pouring rain, headed to the office in Soho (70 minutes, stuck in traffic, bumper-to-bumper, followed by a soaking 30 minute walk). Rain coming in sideways. I feel like –

Wellness in the Workplace

Now, while big corporate decides whether there’s enough ROI (return on investment) around creating a “corporate wellness” program at your office (read: you healthier in their work camp), organizations are adding things like energy-absorbing flooring and enhanced air and water filtration. That’s all well and good but you must take matters of health into your own hands and back to your cozy cubby.

Movement + Meditation = My Medication

When there is no time to work out in the morning I walk the five miles to and from work.

Walking at various speeds with intervals of stairs help me stay energized throughout the day and less guilty about not getting to the gym. Except when it rains really hard. Then I’m just like, what was I thinking?

That’s why I have invested in some serious commuter gear – I have provisions -umbrellas, rain coats, knapsacks, rain boots, you name it.

Love these rain boots and my jacket below from Uniqlo

Sperry Top-Sider Women’s Pelican III Rainboot

Totes Signature SuperDome Auto Open/Close Umbrella, Black, One Size

Learning on the Go

Podcasts I listen to at the gym and on my warrior walk to work.

The Unmistakable Creative – brilliant interviews with super creative people.
The Tim Ferriss Show – the #1 business podcast on iTunes right now
School of Greatness with Lewis Howes – because he just wants to get better and better and so do I.

Or sometimes I simply walk and meditate. Huh? How do you do that? Well, you breathe and walk and just be aware of the fact that you are breathing and walking. Unless you are like me and want to Instagram every little stupid thing. Then you might want the guidance of a walking meditation app.

Movement meditation can be a very accessible way to restore the equilibrium of the mind.

Workouts During the Work Day

Not as powerful as sweating it out for 45 minutes on the elliptical at the gym, moving throughout the day gently keeps my body and head in check. Evidently, according to this Forbes contributor, there is something to this fidgeting.

Here’s what I am trying to do every day at work.

10 Exercises to Do at Your Desk on Forbes.com here
A full glass of water (8oz) every two hours.
A healthy lunch – salad with protein.
Two 100 calorie snacks. Almonds or apples. (buy in bulk at Costco).
Always take the stairs and go outside every few hours.
1 minute of breathing meditation at my desk on the hour.
A moment or two to laugh. Best of Jimmy (Fallon) here
Network – spend a little time connecting with others.

Are you shy? Want to make friends but feel a bit socially awkward?

Listen to this brilliant Tim Ferriss episode “How to Build a World Class Network in Record Time.“

Daily Victories and Mapping Out a Successful Day

September 28, 2015September 28, 2015 Madeline Johnson4 Comments

Most of you will agree that we can read, listen and study for hours upon end on how to enhance our minds and become 1% better versions of ourselves daily, but the greatest lessons in life are from actual experience.

Mapping Out a Successful Day

I am a professional list maker and note taker. If I don’t write it down, my wild and creative crazy nine year old inner child takes over and the next thing you know I have 20 projects that I have begun but will probably never finish. This is one of the things that I struggle with daily, so I have decided that as I begin to declutter my life and brain, I will become more mindful of my approach and system to tackling the day.

Listening to an interview with one of my favorite writers, Elizabeth Gilbert, author of Big Magic: Creative Living Beyond Fear I love the way she handles the creative younger sister in her mind, the one who wants to do everything at once. She calms her down by devoting 15 minutes a day to letting her mind run free and capturing those creative thoughts on index cards and in notebooks – to do later on. Listen to her interview with Rob Bell here.

The Morning Journal, Master List and the Top 5 for the Day

As for prioritizing my daily to do list, I have a new approach. I have come to appreciate the wild and creative mind that I have as just an excitable version of me that wants it ALL and that is okay. I love that about me, I just know that I can’t do it ALL right now. So here are my steps/system to making it happen over time.

The Morning Journal

After a five minute gratitude journal moment, I write down my goals and tasks for the day/week/month in Evernote. I love how Evernote is accessible from everywhere – my phone, desktop, tablet and laptop and automatically syncs my lists so they are always updated.

Organizing My Tasks – The Master List

I organize these tasks in three categories: Personal, Work and Creating (writing, photography, making things). I dump everything I want to include in this master list – things like outlining my book, clients I have to call, learning more about social media strategy and tools like Periscope, etc.

My Daily Top Five

I then take a notebook from Muji (love this Japanese store) and write down the Top 5 tasks I will complete for the day – or start for the month. I am sure to include at least one thing from each area of my life to keep it balanced. I prioritize by sense of urgency and importance.

I also use Moleskin note books and Pinterest to help keep track of things that inspiring me throughout the day.

Recording Daily Activities

Try this with me. I am now committed to taking an extra 90 seconds a day and recording not only what I have achieved, but how it felt to accomplish the task. This will include my personal and work achievements because I don’t believe any one of my clients is recording my wins. This job journal will come in handy later on when I decide to raise my fees and move towards more.

Organizing Systems

If you love journals and notebooks and have developed a system for creating tasks and documenting wins I would love to hear more about what works for you. Be sure to comment in the section below.

Moleskine Classic Notebook, Extra Large, Plain, Black, Soft Cover (7.5 x 10) (Classic Notebooks)

Not just for wandering the world, Midori Traveler’s Notebook Brown Leather (1, 1 LB)

Because inspiration can spark at any time. . .

Rite in the Rain – Green Tactical Note Book (All Weather)

On your road to greatness, the details make all the difference. Write them down.

Leuchtturm Medium Notebook, Ruled, 5.75 x 8.25 inches (LBL11)

True Grit, The Act of Envisioning and Living to 100

September 26, 2015 Madeline Johnson6 Comments

I am adding yet another new daily habit of 30 minutes of focus and deep concentration by journaling precisely what I want to create in life with the honest intention of being in service to everyone I meet. I imagine and behold a (super) better version of myself, eliminating any negative thoughts including envy, hatred, judgement, selfishness or cynicism. No matter what, I will carve out this time to make sure this becomes a ritual in my life.

“. . . in applying one’s whole soul to doing right and speaking the truth. There remains only the enjoyment of living a liked succession of good deeds, with not the slightest gap between them.” – Marcus Aurelius

Study: Meditations (Hardcover Classics)

System Restore -A Metaphorical Moment

The other evening I was pulling my hair out while trying to free up some space on my computer with Daisy Disk (not worth the $9.99, a total waste). After backing up my laptop I had to restore my operating system. Not something I wanted to be doing at 11 pm at night. I have no patience for this, but it’s like laundry and cleaning the kitchen, it just needs to get done. But I had a moment of true realization while I waited for my Mac to restart with a new blank desktop – I am also in the process of refreshing and restoring my operating system. Some call it reinventing ourselves.

The Act of Envisioning the Future

The way I see it, we can worry about the future or we can focus on creating a better story for tomorrow. Recognizing that the dominating thoughts of my mind will eventually transform themselves into physical reality, I have committed to concentrating my thoughts on precisely who I want to become and I am creating a crystal clear picture of that person each day, by writing a new future. This also helps with incessant useless monkey-mind worry because I am putting my thoughts to better use. I highly recommend you try it for yourself.

True Grit

Just like building a start up or pursuing any dream, this life project of mine requires deliberate practice and focus and as many have come to understand a great dose of grit. Grit defined as perseverance and persistence coupled with an unwillingness to wilt, complain, or cry about my current state. It’s the ability to accept my reality and make the best of it, never wishing I was somewhere else, or in someone else’s shoes.

I have come to understand that people who value grit have a number of things in common. They appreciate everything in their lives and what they have right now.

The “gritty” among us also –

Remain cautiously optimistic.
Exercise their muscle of self-control.
Have a higher level of social intelligence.
Maintain the ability to preserver through even the toughest times.
Stay enthusiastic about the process.
Embrace the art of curiosity about everything. Even their problems.

Grit: harnessing the courage, the resiliency, and the power within.

Climbing Hills and Recreating Blue Zones

Barring heavy rain or deep wet snow, every day I take a 25 minute steep hill hike around my town. What I am trying to do is recreate the effect that blue zones have on the body. Blue Zones are places in the world where people live to 100 and stay healthy.

The five blue zones are as follows:

The Italian island of Sardinia
Okinawa, Japan
Loma Linda, California
Costa Rica’s isolated Nicoya Peninsula
Ikaria, an isolated Greek island

The people in blue zones don’t need to artificially incorporate exercise into their lives with machines. The exercise comes for free, already built into their daily lives naturally. Common across all of the blue zones is that the people climb mountains, walk through the hills, work the land, and generally use their bodies in a constant grind as they perform their daily activities. And it doesn’t have to be high intensity “run as fast as you can” exercise either.

To live long and healthy requires a constant, daily lifestyle of positive enrichment for the body and mind. For many this may seem hard, but it doesn’t have to be. Read more about what it takes to live to 100 here.

Read: The Blue Zones Solution: Eating and Living Like the World’s Healthiest People

Rules of a Renegade

September 25, 2015September 25, 2015 Madeline Johnson5 Comments

The more I learn and think about how I want to design my life, the more I believe it is important to write my own rules, have my own set of commandments, my own guiding principles for success.

This list here includes some of the most important ways in which I wish to serve the world. I am sure it will grow and change as I progress. Does anything ring true with you? Anything you recommend to add?

If I don’t feel it, I won’t do it.
Set (very) clear expectations with everyone.
Build my life on truth and all will be okay.
Don’t be a slave to striving.
Grit, what it takes to persevere, is a combination of gratitude, optimism, self-control, social intelligence, enthusiasm and curiosity.
Pros do what they have to do. I choose to go pro.
Don’t act on auto pilot.
Seek to discover new solutions to sticky, old problems.
Slow down a bit. Give myself some more time to complete things in an improved way.
Say know. Know what I must do to make the day just 1% better, each day.
Don’t try to control what others are doing.
Beware of getting caught up in group think – the delusion of the masses.

Read Rules for Renegades: How to Make More Money, Rock Your Career, and Revel in Your Individuality

7 Mindful Habits for Growth

September 20, 2015September 20, 2015 Madeline Johnson5 Comments

Learning is an investment in yourself. I am obsessed with learning and discovering new ways to amplify my growth and expansion. Every day I commit some time to listen, watch or read something to expand my mind. For a list of what I am currently reading, etc., click here.

My learning ritual forces me out of my comfort zone, helping me climb to a new more expansive view of reality while I continue to discover true daily disciplines and mindful habits to incorporate into my practice. Remembering this, here is what is resonating with me right now . . .

My purpose is to create extraordinary value and serve others as profoundly as I can.
Frustration is my friend. Like a true friend, frustration has an important message to help me grow. I curiously listen to my frustration so I can learn.
Rejection is just feedback. Understanding this, I am able to review this feedback and correct my mistakes and move forward.
I keep a beginner’s mind. I remember that my growth is a never ending process of improvement and transformation.
Life will pay me exactly what I ask for it and it is okay to ask for more.
My life, relationships and investments in myself and others must be managed and cared for daily. I remain grateful for all that I have right now.
I commit to giving more than I expect to receive. Always.

How about you? I would love for you to share what is resonating with you.

The Art of Mindful Living and Challenging Your False Limitations

September 16, 2015September 17, 2015 Madeline Johnson3 Comments

Living mostly in our minds we notice that it travels constantly between the past and the future. It rarely ever stops for a visit in the present moment.

Questioning Your Limiting Beliefs
Training oneself to awaken to the moment right now, to just stop the senseless, ruminating thoughts and mindless chatter in the brain for just a second can help us break through false limits we have created for ourselves.

How it Works

Here were some of my limiting beliefs this morning.

I can’t run. I’m just not a runner. (I have seriously told myself this my whole life).
During my workout on the beach I challenged myself to run 50 seconds at a time. Interval running. I did it.

By questioning my false limitations, I re-frame the story I am telling myself. Now I know, I can run.

Second false belief, I’m not creative. I don’t have the talent. I can’t draw, paint or photograph to save my life.
I challenged myself again. I took out my phone and recorded some video and photographs and used a VSCO filter.

Look at that, I can take a photograph.

Third False Belief

I don’t have the time to do what I want to do today. I’m so damn busy.

And now, I challenge that belief. My plan today is to challenge the way I waste time. I am committing myself to asking the question about everything I have on my list today –

Will this activity bring me closer to my intention? One step nearer to my goal? If not, I will replace that activity with something that will. As I become more mindful of what I am doing all day, I will find the time for what is most important to me.

Think about it. What limiting belief is holding you back from breaking through and becoming a better version of you today? I’d love to hear how you are challenging your false beliefs today.

Pro tip – As you challenge yourself, re-frame your questions –
Don’t ask Can I? ask How will I?

How will I find the time? How will I learn something new today? How will I honor myself?

Inspired by the book Mindfulness by Ellen J. Langer

Read more here – Mindfulness, 25th anniversary edition (A Merloyd Lawrence Book)