3 Evening Routine Tips to Increase Your Daily Productivity

Posted on October 17, 2019 by Sabrina Renee

Having an Intentional Routine

Everyone talks about the importance of a morning routine meanwhile, the evening is neglected. Although I am an advocate for having an intentional and considerate routine once that alarm goes off, I also know the importance of preparing for rest in the evening.

A routine at the beginning of the day emphasized the importance of getting ahead of the day. But as the day goes on you collect energies, experiences, and beliefs about what transpired. Some days are likely going to be more demanding than others, which can often cause people to come home without the thought of dealing with what they’re feeling. Instead, they say “I can’t wait for this day to end” while looking forward to crashing in bed and hoping tomorrow will be better. But as the great Rachel Hollis says, hope is not a strategy. If you want things to go in a more progressive direction it takes planning and conscious effort to execute those actions.

If you’re being intentional about how you start the day and careless about how you end the day, what are you bringing to bed with you every night?

Releasing the day

The subconscious mind is retaining information at all times and is most susceptible once you wake up and before you go to sleep. Therefore the behaviors you engage in at the end of the day are making a massive impact on your belief system. Let’s say you had a negative interaction with a co-worker or classmate before heading home that left a bad taste in your mouth. By choosing not to unpack what happened, how it made you feel, and what behavior occurs as a result, you are adding a sense of heaviness to your evening. All of which you take to sleep with you among the thousands of other thoughts.

Start letting go of whatever you are holding onto. Each night reflect on what has affected you the most emotionally, how it weighs on you mentally, and decide how you can begin to release its mental grip on you. The way to invite a more peaceful way of thinking is to ask yourself questions that guide you toward calm. After you allow yourself the chance to accept what has already happened, you can begin to detach from the worry or false sense of control that follows. Bring to mind all the ways you gave your all and acknowledge that at this moment the best thing you can do is be at peace with what has already occurred.

What am I willing to improve?

For most people letting go is a challenging thought, so it helps to put it into practice by considering the ways the can improve next time. Whether you can anticipate the situation arising again soon or down the road at some point, bring to mind what is giving you the most difficulty. How did you handle it this time around? What worked for you and what didn’t? If you could go back and make a better decision, what would it be?

Before getting to the part where you ask questions on how you are willing to improve, you have to come to an understanding that what’s done is done. There is no going back and changing the past but you do have the opportunity to learn from it. Take that drop of wisdom and apply it to your mental arsenal for the next time you come across a similar circumstance. At the end of each day, your checklist isn’t always going to prove you did your best, but you can always learn to be better by checking in.

Morning Routine Starts at Night

The responsibilities of tomorrow begin hours before they are completed. Some people visualize their results, others plan out meticulously, some people do both of these and more. Preparing the night before is a successful habit to ensure you get the most of your time each morning. If you wake up early plan your outfit the night before, have an idea of what you’ll have for breakfast and what you’ll dedicate your first hour doing/having or being.

After practicing what to release and how you’ll improve, you have a clear idea of the type of person you want to become. Maybe you’ve realized you’re lacking patience or that you could practice more kindness to yourself and others. Maybe after reflecting on your day you see that you’re just going through the motions and wish to be more intentional. Maybe you’re exhausted and want to find pockets of the day to recharge so that you may be your best self. Whatever you choose to bring attention to at night could easily be your focus the following day.

Let’s Review

The three things to incorporate into your evening routine to increase your productivity the next day are: releasing the day, asking yourself where you are willing to improve, and starting your morning routine at night. It’s time that you prioritize your evening routine as much as your morning routine because both of these times are sacred. Each routine provides a sense of stability, reflection, awareness, and the opportunity to become a better version of who you are. If you’re allowing the evening to be driven by the demand of the day you’re missing out on the chance to be more productive and mindful being. Start your evening routine tonight and set yourself up for a better tomorrow.

MindBody

How To Start Your Morning

Posted on October 14, 2019 by Sabrina Renee

The choices you make at the beginning of the day set the tone for the rest of your day. This is the most important time of your day to practice mindful awareness. First consider the initial thoughts as the day begins. Then consider the time you prioritize for getting ready, as well as transportation to work or school.

Is your attention focused on what you have to do or are you enjoying the first moments of your day? Do you stretch out your body or jump out of bed and into your routine? Are you allowing enough time between your alarm and the moment you need to arrive somewhere? At any point have you expressed gratitude for simply waking up and having the opportunity to begin again?

Mindset
Notice if your thoughts are focused on what needs to be done next and bring them back to right now. Your thoughts live in the future, taking you away from the present. If you find these thoughts are negative tell yourself “Today will be a great day because” and name three reasons.

Body
Check in with how you are feeling today. Notice the sensations in your body, any tightness or tension you’re holding. Take a deep breath and on the exhale relax your body. Bring attention to all five senses and practice gratitude for being able to use them all for another day.

Responsibilities
When looking ahead into your day do so with an attitude of gratitude. Instead of viewing your responsibilities as chores or burdens, appreciate all of the amenities these responsibilities have brought you. Give thanks for your job, for your ability to go to school, to drive or find transportation to anywhere you need to be.

Setting Intentions for The Day

Overwhelm is experienced when you lack preparation. Plan the day out first thing in the morning with an intention. An intention is an attitude or way of being that you aim for throughout the day. The most fitting intention is to become aware, starting with your thoughts.

A few other intentions that would help you optimize your day:

Patience
Positive outlook
Gratitude
Kindness
Confidence
Productivity
Practice pause
Practice stillness
Focus
Clarity

If you’re reading this in the middle of the day you can still set an intention for the remainder of your day. Change doesn’t happen when you get a fresh start. It happens when you become aware of your choices and make a conscious effort to choose something better for your mental and physical health. Start by setting an intention, by checking in with your thoughts, by being grateful for this very moment. Just start.

Healing, MindBody

Practices of a Healthy Mind

Posted on October 11, 2019 by Sabrina Renee

What is Meditation?

“A quality of high attentiveness and concentration. An attitude of open mindedness and curiosity.”

Meditation is the disciplined practice of concentration and focus, whether it be on the breath, a movement, a repeated phrase or an object. It can be done while sitting in a chair or on a mat, standing, lying down, practicing yoga or taking a walk. Essentially, it is the act of paying attention and increasing your focus muscle, inviting a sense of calm and clarity to the mind. This is often misinterpreted as clearing the mind of all thought, but that’s definitely not the point of meditation. It’s about practicing the art of slowing down both mentally and physically.

There is no end goal to meditation. It is a practice meant to be applied throughout your life. The more you practice the better you become at practicing stillness. It’s important not to become discouraged by any difficulty in the beginning. One of the biggest challenges when starting a meditation practice is that there is no instant gratification. The world we live in thrives on immediate answers to questions and solutions to problems. Moreover, our emotions are lacking regulation because we simply don’t take the time to experience them as they occur. It isn’t easy to face the reasons why we feel pulled in 6 different directions at one time, however it is important to get in touch with those reasons.

Slowing down and paying attention is exactly what we need to balance us out in such a fast paced society. It allows us the chance to be present and appreciate what we have in the midst of striving for more. The mind won’t function at a higher rate with the same mentality that burns it out. The definition of insanity is repeating the same actions and expecting new results.

So what is Mindfulness?

Mindfulness is a practice of awareness. Practicing awareness is bringing your focus to either your thoughts, physical sensations or breathing, whatever is occurring at this moment. When you are being mindful you are utilizing the traits of patience, acceptance, forgiveness, nonjudgment and having a beginner’s mind toward yourself and others. Whether in the form of anxiety or a difficult emotion, we need to start paying attention to our emotions and learn to regulate them in the moment.

Although mindfulness and meditation are both practices they are not one in the same. Mindfulness incorporates the principles listed above and can be practiced at any moment. It is the simple act of paying attention to the minor details that are normally glanced over. Brushing your teeth, showering and walking out of your house, just to name a few. For instance, have you ever driven from one place to another and didn’t remember the actual driving process? After learning how to drive it becomes habitual. The mind kicks in when it’s necessary, like an emergency brake or when traffic breaks so we speed up. But for the majority of the time we allow our autopilot to take over.

If we can allow our awareness to shut off when we are operating a vehicle daily,

how many other vital moments are we missing?

Mindful Awareness Meditation

This is a simple discipline that will both challenge and change you, combining both mindful awareness and meditation into one very powerful practice. First you need something to focus on and in this case it will be your breath. The only way to know when you are distracted is if your attention is on one thing to begin with. The breath is portable, easily accessible and always in the present moment-making it the ideal single point of focus.

Next you’ll need to find a comfortable posture. If you’re choosing a chair I would recommend one without arms to practice proper posture, feet flat on the floor. Placing your palms on your knees, facing the ceiling or resting on your lap (pretend you’re holding a giant imaginary wheel.) Remember you can also lay down and practice on a mat. I wouldn’t suggest doing so on your bed; your body understands that comfort zone as place to sleep, not pay attention.

Finally set a duration of time, preferably 10 minutes to start, and focus on your breath. Your thoughts will absolutely interrupt you and pull you away from your purpose. Some may be unpleasant or fantastical, continue to remind yourself gently why you are sitting here. Keep coming back to the breath. Losing your train of thought is just another form of practicing patience with yourself. Don’t attach expectations of disciplined stillness onto this practice when this is something you’ve never done. And don’t give up at the first sign of frustration!

Struggling to sit in stillness for 10 minutes is why you should continue to practice sitting still.

Practicing Discipline and Responding to Distraction

When you first begin to meditate your thoughts will be running wild. Your mind thinks this way 24/7. The only difference is now you are paying attention to those rapid thoughts. That’s a HUGE step in the direction of progress. Remember meditation is a disciplined practice. Be kind, patient and forgiving toward yourself when losing track of the breath. Keep coming back to the breath over and over and over again.

The time of day you choose to meditate varies for each person. Most of the books I’ve read recommend doing it first thing in the morning to set the tone of the day. I’ve found it helps pairing meditation time with a responsibility or chore. My morning practice takes place after I brush my teeth. I sit on a chair or mat for at least ten minutes, focusing on my breath and visualizing the day ahead. On the days that I am extremely distracted struggling to stay still, I gain the most from my practice. With that experience in mind I know it’s important to continue checking in on my moods and thoughts throughout the day.

Keep coming back! This advice can not be said enough. Come back to your breath, the chair, the reason why you sat still to begin with. Only then will responding to the mental distractions become easier. It’s not about clearing your mind but rather working toward peace of mind. Committing to meditation, even just ten minutes a day will build your awareness of self and increase your ability to regulate emotions.

TRY THIS AT HOME!

If there were a way to slow the chatter of your mind, learn to control your moods, and ultimately become a better person you’d jump on the chance. Meditation is that practice. It is not a quick fix because it’s the journey that is meant to change you. Only in experiencing moments of discomfort are you pushed to fulfill your potential. Practicing stillness makes you grow through what you go through.

Whatever success looks like in your life meditation will only help you get there. Commit to your future self’s mental health and practice meditation for one week, 10 minutes a day. Pay attention to the challenges, not with a judgmental mind but with an open awareness- get to know the real you.

Meditation is not just for religious people, spiritual people, or those who believe in something higher. It’s for those who wish to function optimally in an ever-changing world.

Healing, MindBody

Coping With Anxious Mind

Posted on October 7, 2019January 24, 2023 by Sabrina Renee

“Problems cannot be solved with the same mindset that created them.“

-Albert Einstein

If you’ve experienced the power of anxiety you understand that it can often paralyze your mind and body. When your thinking gets hijacked by anxious thoughts it can create havoc in your life and quickly destroy inner peace. It’s possible to understand how to cope with an anxious mind but first, you have to get ahead of it. Taking back your thoughts starts with changing your thinking.

The time to learn how to redirect your thoughts isn’t in the midst of an anxious moment. It isn’t when you’re body is reacting to the emotion you’re experiencing. It definitely isn’t when you’ve already taken a negative action toward yourself or another person. The right time to understand the importance of redirecting your thoughts and shifting your focus is before it arises again.

Coping With An Anxious Mind

Coping with an anxious mind is a marathon, not a sprint and the training is extensive. The mental exhaustion caused by the creation of hypothetical scenarios is enough to keep you indecisive and filled with fear. That same amount of energy can be utilized to rewire the mind to focus the attention on the present moment.

As with all change, it begins with awareness of yourself. It requires a practice of separating the components of anxiety, understanding the mind and body connection, and implementing pause to practice responding appropriately to the experience. The separation exercise is what I use and teach my client, to break anxiety into 3 tangible parts: Thoughts, Physical Sensations, and Behaviors.

Each person’s level of anxiety differs from manageable to debilitating, with multiple levels in between. By understanding the cycle of anxiety you can acquire the tools to combat it when it rears its ugly head, no matter how intense it is. It’s essential to separate yourself from anxiety-producing thoughts such as self-doubt, fear, angst, scarcity, etc. The thinking mind is one of the first things to get hijacked when under anxiety’s grip, therefore it’s important to practice noticing when it begins creeping up.

How to Take Action

The trick to communicating positively with your thinking mind is to ask the right questions. If you ask “why do I feel this way?” you’ll typically start spiraling even quicker into whatever negative emotion you’re feeling. However, if you try asking yourself “how can I feel better?” you’ll get a more direct answer leading you away from how you feel and toward where you want to feel.

What thoughts are you experiencing right now?
What questions am I willing to do to heal from here?
How can I feel stronger? Happier? In control? More confident?

Physical sensations in the body are connected to the thoughts you are thinking, emotions you are feeling, or behaviors you are choosing to act on. An example of this anxiety would be heart palpitations, sweaty palms, dry mouth, tight chest, clenched fists, etc. This is the body reacting to warn you of danger or protect you because it perceives your anxiety as life-threatening.

When you zoom out of the severity of the situation, or when you’ve finally calmed down, it seems silly to have jumped to such intense conclusions. But the truth is the mind and body were working together to keep you safe and protected, from yourself.

The solution? Start paying attention to your body like it’s a science experiment through mindful awareness. This exact process helped me combat debilitating anxiety and I believe with some consistent practice, patience, and a smidge of humor you could do the same.

Start by taking notice of how your body is reacting. State it to yourself without judgment, be curious, open, and present at this moment. Avoid words like good, bad, scary, always, never, happy, sad, exciting, nervous, etc. Describe your experience with facts only, not emotion or past experience.

“My heart is beating very fast, interesting.”

“My palms are sweaty, huh.”

“My breath is shallow.”

“My stomach/chest feels tight.”

After each observation, take a few deep breaths, inhaling through the nose and exhaling through the mouth. Make your exhalation a bit longer than the inhalation to relax the muscles, letting your mind and body know you are taking control now.

Behaviors are decisions you come to after your thoughts have driven you to choose a particular path. However, behaviors under the influence of anxiety are intoxicated with whatever emotion you are feeling.

For instance, if your anxiety is fueled by fear of public speaking, your thoughts will trick you into thinking you are inadequate, and your physical sensations may be a closed throat and trembling body, therefore your behavior will be to never practice public speaking. Because you were under the influence of fear you’ve lost out on the opportunity to rise to the occasion of trying something new.

To be sure you are choosing your behaviors with a wise mind practicing pause is a significant practice. Before you make a choice under the influence of anxiety pause. Run through the ‘thought questions’, check in with your physical sensations, and decide if you’re capable of making a conscious decision right now.

When your thinking mind has been hijacked by anxiety everything has a sense of urgency, time is flying by, and each decision feels as if it needs to be made quickly. More than likely there is plenty of time to take time to sober up your thinking through deep breaths, come back to the present moment, and make a conscious effort to think clearly again.

Let’s Review

The thoughts in your thinking mind are influenced by the emotions you have or currently are experiencing. These emotions are what fuel the behaviors and decisions you choose. By practicing the separation exercise each day you can get a better understanding of what your triggers are, how they influence your decisions, and what it will take to take control over your thinking.

Remember, you don’t want to consider your exit strategy when the building is already on fire. Start working on your thoughts and noticing what experiences they lead to before you fall into the tight grips of anxiety.

Dealing with anxiety is in no way an easy feat, and rewiring your thinking process won’t be either. The choice you need to make is, which difficult road will bring you closer to solutions and peace of mind?

Love. Heal. Grow.

Learn how to manage your reactions to stress. Click here to join my free Stress Relief Workshop.

Uncategorized

Experiencing The Feeling of Now

Posted on October 4, 2019 by Sabrina Renee

Seasonal Mantra

Today I choose to be awake. My emotions will always be intense, only my perspective can change. I understand that I do not own these feelings. I possess it for some time and will make the best out of it. It may hurt or it may heal but it will always teach.

Acknowledge Appreciate Release

Some people cling to the summer sun before autumn visits for the next few months. In time they come around to embracing the coming back of sports, the change in weather and the holiday season. But often the essence of this beautiful season goes unnoticed to many. Autumn teaches the precious lesson of acknowledging the beauty of nature, of life and death.

As the morning arrives later the dark sky appears earlier in the evening. The leaves trade their green layer for bright oranges, vibrant reds and that rare deep purple. It’s incredible to watch as they slowly become naked trees blowing in the chilled air. When approaching the autumn season with a mindful curiosity, you could observe the importance of letting go of that which no longer serves. The color changing process- something viewed by people as portrait worthy images, is really the end of that tree as you know it.

Finding The Beauty In Impermanence

The past is too heavy to hold onto. The future is too vast to get stuck worrying about. The only way to achieve a life of peace and happiness is to live in the present moment. Life is happening right now. You are creating memories, overcoming obstacles, enjoying the company of others or making decisions that effect your very being.

Living life to its fullest potential comes with experiencing emotion with great intensity. It’s easy to become frightened with what you experience deeply, however you should never let this fear make you cowardly. Emotions are fleeting, so why not start appreciating them while they visit? Embrace all of feelings, especially when it’s not easy; whether labeled negative, positive or indifferent. Once you understand that all emotions are temporary the potential for learning, growing and healing expands.

To be mindful is to accept without judgment that your life is right now. Thoughts become things so the answer lies within the belief system. All we need to do is pause, take deep breaths and remember the importance of stillness. Be patience. Be kind and gentle. Be here with the happiness you will one day miss. Be here with the sadness that will one day pass. Be here with the people that could be gone tomorrow.

Nothing is too good to be true, we are all deserving of happiness and goodness in our lives. Our minds are just not entirely sure how to receive such joy without matching it with disappointment. Let downs and bumps in the road are guaranteed but this very moment in time is not. Someone wishes they could feel the way you do right now. At some point in your life YOU probably wished for this feeling to overcome you. When it does do not hold on to it for it is not yours. Do not let go simply because it may one day fade. Be with everything you feel until it is time for it to pass and keep your heart open for what lies ahead.