Relax Into the Day.

Find ways to relax into the day.

Even if the day seems as busy as ever.

Take a few deep breaths.
Listen to some music.
Play with your pet(s).
Take a short walk.
Do some quick exercises.
Watch a funny video.
Talk to someone.

Find the ones that help you relax and incorporate them throughout your day.

Because tension is unproductive, uncreative and uninspiring.

“Not being tense but ready.
Not thinking but not dreaming.
Not being set but flexible.
Liberation from the uneasy sense of confinement.
It is being wholly and quietly alive, aware and alert, ready for whatever may come.”
– Bruce Lee

Training for Strength vs Muscle Growth.

If you’re into fitness and lifting weights, what are your goals?

Are you more concerned with building strength?

Or are you more interested in muscle growth?

Because they both require very different training philosophies.

Someone who wants to build strength would do best lifting very heavy weights in the 3-5 rep range.

It’s all about lifting as heavy as you can for strength.

On the other hand, someone who wants to maximise muscle growth should be lifting moderate weights in the 8-12 rep range.

It’s all about time under tension for muscle growth.

Train according to your goals.

An Easy Way to Meditate.

Observe your bodily sensations.

When you’re working at your computer, notice how your fingers feel as you type the keyboard.
When you’re doing the dishes, notice how the running water feels against your hands.
When you’re walking, notice how your feet feel with every step you take.

Meditation is all about encouraging a heightened sense of awareness and attention.

So it doesn’t always have to be done in a seated position or in silence.

You can meditate anywhere.

Just focus on what’s happening in the present moment.

Why Being Alone Is Awesome.

Society has somehow conditioned us to think that being alone is bad.

But it’s really not.

Being alone doesn’t mean you’re lonely.
Being alone doesn’t mean you have no friends.
Being alone doesn’t mean anything bad at all.

Spending time alone is actually quite awesome.

You get to choose what you want to do.
You get to pick the movie you want to watch at the cinema.
You don’t have to worry about anyone else around you.

This doesn’t mean you should be alone all the time.

That’s not healthy either.

But recognize that there are moments where you need to spend time by yourself.

“Fall in love with your solitude.”
– Rupi Kaur

Routines vs Habits.

Routines and habits appear to be similar but they do have one obvious difference.

Routines do not occur as subconsciously as habits do.

Habits occur more automatically with a lesser amount of effort or intention than a routine does.

Why this matters to us is because a lot of us have routines but not habits.

This means we have to constantly drag ourselves to complete our daily routines which might feel like a chore.

Turn your routines into habits.

Connect.

Humans are social beings by nature.

Regardless of how introverted or shy anyone can be, we all need some form of social stimulation every now and then.

Have you noticed how you feel after talking or spending time with the people you love?

We were designed to connect with each other.

Scientific evidence also proves that mental and health disorders can develop from a result of social isolation.

Spend more time with the people you love.

An Easy Way to Get More Energy.

Here’s a free and convenient way to get more energy throughout the day.

And all you need is just a few seconds.

Think of the most convenient exercise you’re able to do.

Now you just have to do it throughout the day.

For me, it’s calf raises or wall squats.

So what I’ll do is I’ll perform just a few reps of calf raises every half an hour or so.

You don’t have to burn yourself out every time you do the exercise.

You just need to get up and do it.

The more you exercise, the more mitochondria is enhanced which will give you more energy.

Anxiety Relief.

Here’s a simple exercise that might help to relieve some anxiety.

And you can do this even if you’re standing, sitting or lying down too.

Simply place a hand on your stomach.
When you inhale, focus on inflating your stomach.
When you exhale, focus on deflating your stomach.
Your hand is just there to make it easier to do so.

This is called diaphragmatic breathing or “belly breathing” and it’s been known to reduce anxiety and help you relax.

Do this for a couple of minutes and see how you feel.

Fall in Love with Boredom.

A professional musician has to practice countless hours to be proficient at their instrument.

A competitive weightlifter has to lift countless reps for many years to gain strength.

That doesn’t really sound exciting at all if you think about it.

But mastery is achieved through repetition sustained over a long period of time.

That’s just the plain boring truth.

And it’s the difference between an amateur and a professional.

So if you’re not at a level where you’re happy with a particular skill/hobby/activity, keep going and keep grinding.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit”.
– Will Durant

Stop and Observe.

Take a quick moment right now to drop everything you’re doing and just observe.

Observe your breathing as you inhale and exhale.
Observe how your behind feels against the chair as you’re sitting.
Observe any tension you have in your muscles and body.

This is you being in the present moment.

How does it feel?

We’re often too caught up being anxious about the future or depressed from the past that we neglect the present.

But all that matters is the here and now.

So whenever you’re feeling overwhelmed with your thoughts, just remember to stop and observe.

Live life in the present moment.

“If you are depressed you are living in the past.
If you are anxious you are living in the future.
If you are at peace you are living in the present.”

– Lao Tzu