I am sharing some of my favorite quotes and short exercises with the idea of creating the perfect week — seven days of reflection and action to help you live better, more resiliently, and more peacefully. You know my mantra – sometimes, action is more important than over-thinking😊. The first tiny step you take to your important goals, people and dreams is the key to your success, love and joy in your life.
“essentials to happiness in this life are something to do, something to love, and something to hope for.”
― Hector Garcia Puigcerver, Ikigai: The Japanese Secret to a Long and Happy Life
Write on a few post-it notes and leave it scattered around your house – your bathroom mirror, by your bedside, in the kitchen, at your work desk “I change best by feeling good, not by feeling bad”
Day 1: Start with Love and Connection
Everyone knows that I love hugs – I have been getting a lot of them “virtually”. Take time to connect with your family and friends. Make a list of 5 family/friends with whom you have not connected in a long time. You can check your phone, social media or email for these connections. Send them a note on your status and ask them theirs! Easy Peasy!
Tiny action: Today, when I talk to any family member, beloved friend or respected colleague, I will acknowledge in my mind and through words or actions as to why they are important to me.
Mini-reward – Sing and/or dance along to your favorite song. My favorite song is Happy by Pharrell Williams
Day 2: O stands for Optimism and Opportunities
I have suddenly found time for many of my pet projects (Unfortunately, my room is cluttered as ever). I am making time to explore some ideas, read books that I have kept for a rainy day (who knew?) and helping friends with their business ideas. Make a list of your pet projects or ask your loved ones how you can help. Be prepared for surprises.
Tiny action: Each time, I finish a phone call, I will write out an idea or pet project that I want to work on
Mini-reward – if you capture at least 3 pet project ideas, eat a small piece of dark chocolate or a favorite treat. Okaaaay – one glass of wine after 5 PM is acceptable. LoL
Day 3: R for Resilience
“The Devil whispered in my ear, “You’re not strong enough to withstand the storm.” Today I whispered in the Devil’s ear, “I am the storm.””
Journaling is a great way to capture these tough times. I promise you; these days will be over in a flash. Take time to record your fears, anxieties and anger. You will look back at these days with fondness because these days will make us stronger. Set a timer for 5-10-or-15 minutes and write . . . it is as easy as that!
Mini-task – After I finish an important task, I will set a timer for 5 minutes and reflect on my challenges and “difficult” emotions. No judgement or self-criticism
Mini-reward – Watch my favorite TV episode or read a short story on the internet
One of my favorite sci-fiction stories – Isaac Asimov – Nightfall -http://www.astro.sunysb.edu/fwalter/AST389/TEXTS/Nightfall.htm
Day 4: E is for energy – start your day with music, dance and exercise
Yes! I know the gym is closed, we are supposed to be inside the house. Just check out the number of free online Zumba, yoga and meditation classes that are available. Make time to do one new class. If you are on Facebook, join your friends and do the class with them virtually
Mini-task – After eating any snack or meal, I will dance, walk around or do stretches for at least 5 minutes
Mini-reward – Buy something online for under $10.00 as a gift for yourself or for a loved one. Write a nice thank you note to yourself for keeping on this journey!
Day 5: Make time for “Negative Feelings’ Anger, Anxiety, Sadness …
“Never apologize for being sensitive or emotional. Let this be a sign that you’ve got a big heart and aren’t afraid to let others see it. Showing your emotions is a sign of strength.” –Brigitte Nicole
If you know me well, you know that I will never ask you to put on a “happy” face. The world is going through challenging times. Today, reach out to a friend who needs emotional support. Reach out by phone or the internet.
Mini-task – As soon as you wake up, set an alarm on your phone to call or reach out to a family or friend who you know is in pain or going through a difficult time. Email, call or
Mini-reward – Give yourself a massage – check out youtube for some great 5 minute self-massages - https://www.youtube.com/watch?v=uUNi-lqZz84
Day 6: Reflect on your life goals and objectives
“Remember how far you’ve come, not just how far you have to go. You are not where you want to be, but neither are you where you used to be.” –Rick Warren
Many of our plans and actions have come to a standstill. This is a great time to evaluate
Mini-task: Set a 30 minute appointment with yourself. Use color pens and your journal. Write your bucket list, text your family and friends for ideas and suggestions. At the end of the day, plan to start your work on 1-2 of your favorite bucket list item.
Mini-reward: Take a 15 minute nap – My favorite sleep nap app - https://pzizz.com/
Day 7: Gratitude – the Key to Joy!
“Gratitude is the healthiest of all human emotions. The more you express gratitude for what you have, the more likely you will have even more to express gratitude for.” —Zig Ziglar
This is the easiest and most powerful of all exercises. If you struggle with this exercise, reach out to me and I will give you a personal 15 minute guided session. Why? Because you have read the article till this point. You are clearly interested in this program! Good for you!
Task: Each time you sit down, write down what you are grateful for and what you do to make it happen. Check out this blog article for more ideas
Celebrate your end-of-the week with some “sinful” eating (ice-cream and chocolate?) or binge-watching. My favorite binge watching channel is hoopla – there are many great Canadian, Australian and British TV series in that free channel from my local public library. Schaumburg District Township Library is one of the top 10 best libraries in USA!
Please send me your comments and suggestions after you try out these ideas.
If you liked this article, check out this blog article -
Start Your Day Right - Simple Routines For A Successful And Happy Life
Here are 40 simple ways for accessing joy on a daily basis
Want reward ideas – check out this blog article 155 Ways to Reward Yourself for Reaching Your Goals
BJ Fogg Ph.D, Tiny Habits: The Small Changes That Change Everything (2019, BJ Fogg Ph.D (Author)
Anxiety is an emotion we all feel from time to time--sometimes for good reasons, and sometimes not so much. Anxiety is one of the strongest emotions we feel, and it can provide us with motivation, power, push, and drive.
Human brain has evolved uniquely for us to look at the future and review the past. Mother Nature also has provided us with a negative bias. Clearly, these adaptions have helped us survive as a species. Anxiety often comes when our brain creates images of our future that can be scary (remember our inherent negative bias).
At its worst, anxiety can be incredibly frustrating and challenging, we can experience debilitating fear, worry and nervousness. At its best, however, anxiety is an emotion that can fuel us to great success--and ultimately, even happiness--so long as we control the anxiety we feel, and don't let it control us.
Anxiety often can help us pay attention to detail and provide us energy to push through roadblocks. I always remind myself that anxiety and excitement have the same physical “symptoms”, the only difference is the thoughts we have. Change your thoughts and you can change anxiety to excitement!
Want to learn how to turn your anxiety into success? Here are 3 steps to do just that.
Step One - Pause
Naturally, the most straightforward thing to do is simply to observe your anxiety. For most of us, anxiety manifests in form of rapid heart rates, breathing and sweating. One of my students, a busy executive, sits down and writes a blessing “May I be happy and peaceful” and puts his palms over his belly and just observes his breath. This pause often interrupts our negative bias.
Step 2 - Reflect
A nurse friend of mine grabs a pad of paper and writes what is worrying her. The act of writing slows down her thinking and she is able to look at her fears with a more balanced perspective. Write the worst thing that can happen and then look at other possible outcomes. Sometimes, it helps to talk with trusted colleague, friend or family member.
Step 3 - Act
Physical activity is an important step for most of us. In many cases, I will walk out of my office and go for a walk around the block. If the weather is not favorable, I will walk up and down the staircase. Another friend likes to use the coloring book for 5-10 minutes. Dancing to your favorite relaxing music can be powerful. Many of my students like to use “Blessing Meditation” Check this link out for more details.
Be patient and kind to yourself. Gently remind yourself “This too shall pass”. The more you take time to practice these three steps Pause, Reflect and Act”, you will be able to train your brain for love, peace and joy. Send me your questions and comments!
Disclaimer: One in five Americans suffer from anxiety disorders. It's not uncommon for someone with an anxiety disorder to also suffer from depression or vice versa. Nearly one-half of those diagnosed with depression are also diagnosed with an anxiety disorder. Anxiety disorders are highly treatable, yet one in three of those suffering receive treatment. Check your healthcare provider and local health department for resources.
a guided finger meditation
Engage your senses with soothing music, guided imagery and a labyrinth tracing activity which leverages the power of touch. Click the album cover to learn more.