Fun and Easy Ways to Refuel Your Emotional Tank

fuel gauge showing and empty tank
A clear sign of burnout is when you feel tired all the time. Exhaustion can be emotional, mental or physical. It’s the sense of not having any energy, of being completely spent.

Read: Ten Signs Your Burning Out and What to Do About It

Yes we all need a good night’s sleep and maybe a cat nap during the day to refuel. Eating healthy and regularly throughout the day is important for staying energized too.  However I have noticed that much of my exhaustion comes from rushing, worry, feeling unorganized and overwhelmed. This isn’t physical, this is complete mental exhaustion.

Crash and Burn

If I don’t take a moment to refuel throughout the day, I am usually spent by the end of the day. No time left for me, him, the children. No one. Truth be told I am so tired of the daily crash and burn.

Stop and Pause.

Take notice of what is good right now. Be mindful of how great this moment is. It’s a beautiful fall day. The air is crisp, the leaves are changing, my coffee is strong and I am writing this post. Life is good. All is okay.

Take a Energizing Breathe.

Not working? Can’t get there? Mind is too wound up with ruminating thoughts? Stop, pause, breathe. Breathe in for the count of 6, hold your breathe for 2 and release slowing through your mouth for 7.

Inspired by Others.

Be inspired by others. The women in front of me in Spinning class this morning had a double mastectomy and reconstructive surgery less than three months ago. The woman to the right of me teaches autistic children all week. They were sprinting way faster than I was. They completely inspired me.

Easy Access to Joy.

Deliberately create easy access to joy. Organize your home, office and car with refueling stations.

  • Listen to a great podcast or audio book on your drive.
  • Fill a full gallon of water with fresh lemon slices to drink throughout the day.
  • Make a tray of energizing ice cubes. Mix 1 tablespoon of spirlulina with 12 oz of lime juice and freeze. Add two cubes to your water. Spirulina ice cubes idea from Dr. Oz. Add a bit of honey to the water to sweeten it up.
  • Create a quiet haven in your home with books, a candle and a comfortable chair so you can sit and read for a while. This is like your own little refueling station.

Transition throughout Your Day.  Create 4 Refuel Rituals to help you –

  • Start your morning in a more powerful and energized way. Start with a little gratitude.
  • Create a mid-day recharge ritual
  • A work to home ritual without the alcohol.
  • Finally, create a relaxation ritual to calm you down.

Enjoy an Energizing Snack.

One word: Chocolate

Taza “Wicked Dark” 95% Dark Stone Ground Chocolate, 2.5oz/70g

chocolate

Do the One Thing and Do the Fun Thing.

When running through your tasks and to do’s for the day, be sure to include the one thing that you should have done months ago that is weighing you down with worry and the one fun thing that you keep putting off.

Tidy Up.

Fold your laundry. Clean out the junk drawer. Take everything off your desk. Organizing something makes you feel so in control, doesn’t it?

 The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing

tidying up

Laugh.

You can’t go wrong with Ellen. Here she is with Johnny Depp playing Never Have I Ever. Play a funny prank on someone. Seriously. Find something to laugh at or someone to laugh with. Read a funny book. Esquire Magazine’s list of funniest books ever here.

Pranks

Buzz feed’s 25 Easy pranks to play here.

How do you refuel during the day? I am always looking for something fun, new and creative to try.  Please share in the comments below.

10 Super Simple and Easy Ways to Drastically Improve Your Workout

fitness-061. Build Your Mind Muscle. Meditate your way to a deep sleep every night. In order to have a great workout routine, you must have a nightly relaxation ritual that does not include a couple of drinks to calm you down. Some of the best guided meditations for sleep and relaxation are here.

2. Be your Own Best Coach – but first you must listen to how you feel. Do you hold any guilt, anger, resentment? You can’t carry that extra weight to the gym. It’s not like fat that you can burn off. That baggage is heavy and more exhausting to schlep around than those extra pounds.

 

Really get a sense of how you feel during the day. Log those emotions. Do you tighten up when you see your coworker? Feel anxious when someone stands just a bit too close on the train? Feel like you want to choke the loud cell phone talker on the street in front of you? Those emotions are invaluable. They’re keys to the things that will really improve your life if you dig into them, because those kinds of emotional responses that we quickly temper are signs of an internal disagreement.

More on how to be your own life coach here.

Remember, resolving the internal disagreements that lead to unhealthy emotions and choices  are vital for improving your life.

3.You can’t head to the gym in your paint-stained sweat pants that double as your bathroom/kitchen cleaning outfit. Eventually you will want to go pro and prepare with the right workout gear. This includes clothes, water, podcast or music playlist, headphones, FitBit, etc.

My favorite picks for the gym here and more here –

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Nike Team Training Gymsack Black/White Size One Size

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Nike Women’s Free 5.0+ Running Shoe

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Aquasana AQ-6006-BLU-TR 18-Ounce Glass Water Bottle with Silicone Sleeve, Blue

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Champion Women’s Absolute Workout Capri Legging

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Champion Women’s Absolute Workout Sports Bra, Black, Medium

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adidas Performance Women’s 24 Seven Deep V-Neck Tee, Midnight Grey, Large

4. Play the Leading Role in The Award-winning Film of Your Life – This is what worked for me. Weigh yourself, look in the mirror, see yourself as you are now.You are the star. This your time. Every day.  Then, in your mind, see yourself as you want to be. Visualize yourself. Want to drop 10, 20, 50 pounds or more, fit into a tight tee shirt or just feel more energized?  List the things you must do to become who you want to be. Write them down. Now do one simple thing each day on this list to get yourself closer to where you want to be during your workout. Note: you need to eat less to weigh less, so tracking calories for a 500 deficit each day is imperative to losing weight. Do this in conjunction with your work out if you want to lose weight.

5. Talk to YourselfIncessantly. I repeat the following to myself every time I walk into the gym. 123 Tone. That’s my goal weight of 123 pounds and my tone body. I have linked it to the photo of myself in my mind of what I look and feel like at 123 pounds with slim tone arms, a flat stomach and strong legs. Keep that vision in front of you as you work out. See yourself slipping into those jeans.

6.Set a time limit and and a target list of what you will perform while you are at the gym- don’t leave until you are done. Today my goal was 60 full minutes of cardio and three rounds of 22 push ups, 60 and sit-ups. Although I fought it – yes, I really did want to leave early, I did not walk out the door until I finished. It wasn’t easy.

7. Listen to Someone Motivating. If you have a smart phone, down load a motivating podcast to listen to while you are on the treadmill.  My favorite todayThe Good Life Project. Click here for more.

8.Sweat and track you success daily. I have come to understand that if I am not sweating or getting really heated up during at least a part of my workout, than, I are not working out hard enough. You have to push yourself.  But first you must know your target heart rate. It is a very simple calculation and you can find it at Every Day Health, here. After working out a while, you will be able to physically tell if you are in fat-burning mode by the way your body feels.

9. Switch it up. Do not do the same thing every day. You will get bored and you will not optimize your workout. Try new machines and classes, today I did 20 minutes on the tread mill -a set of sit-ups and push ups and then 20 minutes on the Elliptical followed by another set of sit-ups and push ups and then another 20 minutes on the other machine that looks like the Elliptical but it’s a stair climber thing. Play with the buttons on the treadmill – build an incline, jog for a minute, slow walk, then speed walk, etc.

10.  Move Every Single Day. Do something active every single day. I work out every day but every day is just bit different. One day is a 5-7 mile walk with hills and stairs, another a day at the gym, another is Spinning class, etc. I don’t take a day off from movement and do not believe it would help if I did.

Do you have a workout tip that is simple, easy and effective? I would love to learn from you, so please share in the comments below.

Keep it Simple

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Daily Victories and Mapping Out a Successful Day

BigMagicFinal_cropped-for-headerMost 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.

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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.

Muji-Notebooks-2

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

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

Because inspiration can spark at any time. . .

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

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

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

True Grit, The Act of Envisioning and Living to 100

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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)

marcus-aurelius-quote-fridge-magnet-2_largeSystem 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.

small-daily-improvementsThe “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

Ikaria_1428628iThe 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.

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

7 Mindful Habits for Growth

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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 . . .

  1. My purpose is to create extraordinary value and serve others as profoundly as I can.
  2. 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.
  3. Rejection is just feedback. Understanding this, I am able to review this feedback and correct my mistakes and move forward.
  4. I  keep a beginner’s mind. I remember that my growth is a never ending process of improvement and transformation.
  5. Life will pay me exactly what I ask for it and it is okay to ask for more.
  6. 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.
  7. 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.