Author: Christopher

Build Structure – Write a schedule of activities at night that you will complete the next day. Having a routine and some structure to your day will help you maintain a positive mindset, keep negative emotions at bay, and increase your productivity. Get Adequate Sleep – Adequate sleep is anywhere from 7-9 hours. This varies based on age but for most it is between 7-9 hours. The most important thing is that you wake up feeling RESTORED. Regulate your sleep cycle by getting up the same time every day regardless of when you fall asleep (but try to get that…

50 JUMPING JACKS 25 PUSH UPS 25 BURPEES 50 HIGH KNEES 50 SQUAT JUMPS 25 SIT UPS 25 LEG RAISES 50 DIPS 1 MINUTE PLANK 25 JUMP LUNGES 25 TUCK JUMPS 50 MOUNTAIN CLIMBERS How To Do Jumping Jacks 1) Begin stretching the muscles of your legs and arms. 2) Stand with your feet together while you place your hands down by your side. 3) Slightly bend your knees, jump up and raise your arms above your head. 4) Reverse motion by jumping back to the starting position. How To Do Push Ups See full instructions on how to do push…

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Having self-awareness means that you have a sharp realization of your personality, your thoughts, beliefs, your strengths and weaknesses, and your motivations. The better our metacognition is the better we are at adaptively processing information. Most people believe they have an adequate sense of self-awareness, however recent studies have proven that we are not as self-aware as we think. Organizational psychologist Tasha Eurich found in her studies that only 10-15% of people are actually self-aware! Cultivating self-awareness is a task but can be done if you dedicate yourself to it. Below we will review what needs to be done in…

Banish Anxiety in 10 Steps “Hey you! Yeah, YOU! Stop WORRYING!” If only it were that easy.  Let’s first determine if what you are experiencing is everyday anxiety or if it is an anxiety disorder. Take a look at the graphic below provided by the Anxiety and Depression Association of America (ADAA): Okay, now that we’ve determined you have an anxiety disorder let’s get to work! Learn to recognize your symptoms. Becoming more self-aware is one of the greatest things you can do for yourself. What triggers your anxiety (e.g. crowds, the subway, traffic, social situations, etc.) ? What happens to…

How to peacefully resolve arguments in 4 simple steps

The Gift of Gratitude What if we could learn to survive and even love the holidays? What about learning to appreciate the people in our lives, the things we already have, and, most importantly, ourselves? Recent research shows that practicing gratitude and being thankful can make you happier (and healthier). And who doesn’t want to be those two things? Practicing gratitude may sound difficult but if you remain mindful, and follow the steps below, you will find that you’re giving yourself the greatest gift of all this holiday season—gratitude. • Focus on the Positive. Our tendency is to harp on…