This Is Why You Should Never Go to Sleep Angry or Frustrated

Anyone I have ever known has had the advice that we should never go to sleep angry.

But did you ever wonder why?
A new study in the journal of Social, Psychological, and Personality Science has shown that if you go to sleep angry or with an unresolved issue can massively impact your sleep quality.
Unresolved arguments cause your sleep to be lower quality and less restorative, which can massively impact on your health.
Scientists analyzed data from nearly 700 couples with specialist sleep monitoring devices and found that couples who took the time to resolve issues before going to sleep were able to fall asleep much faster. This also helped them get the right amount of REM sleep to stay healthy and alert throughout the day.

How to achieve a better sleep.

Solving arguments before going to sleep removes the anxiety that comes with arguments and allows you to relax.
Anxiety produces adrenaline, and this is what makes it difficult to get to sleep because the adrenaline is preparing your body for something bad to happen.

Removing this anxiety and adrenaline makes us “feel cared for, understood, and validated” by our partners, allowing us to feel much safer and secure, and enabling us to relax and fall asleep much easier.
This effect has also been found in younger children, who go to sleep much more soundly when a parent or guardian is present, as they feel safer and more protected than they would if they were alone.
As well as providing you with a better nights sleep, resolving an argument before going to sleep can also create a much deeper, stronger bond in your relationship.
Taking the time to listen to each other and resolve the argument makes both of you feel much more respected and helps you to get much closer as a couple.
Resolutions that create a compromise can also show to your partner that your relationship is much more important than winning the argument, and this makes them feel more important to you, and shows that you value your relationship more than anything else.

Resolving the argument before going to bed also gives you a new start the next day, so you can move on and have a much brighter day.

So when your mother told you to never fall asleep on an argument, she wasn’t just helping you to protect your relationship, she was also helping you to get the sleep that you need to maintain better health.
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10 Motivational Quotes That Will Make You Believe In Yourself Again!

In the spirit of self motivation, one line can change the whole life of an individual.
Of course, reading a book has so many benefits, such as developing imagination and vocabulary, but there are only couple of sentences that will really hit you and make complete sense only to you. The same goes for movies.
That is why we found these 10 quotes to help motivate and hit you like the hit we just explained above.
When things are not going as you have envisioned, you can rely on these quotes to remind youself thatYou and only YOU have the key to your happiness. In moments when you’re in lack of self-inspiration and motivation, make sure to remind yourself THIS:

1. “Don’t let yesterday take up too much of today.” – Will Rogers
2. “Finish each day and be done with it. You have done what you could. Learn from it; tomorrow is a new day.” – Ralph Waldo Emerson
3. “Don’t quit. Suffer now and live the rest of your life as a champion.” – Muhammad Ali
4. “Rock bottom became the solid foundation on which I rebuilt my life.” – J.K. ROWLING
5. “It does not matter how slowly you go as long as you do not stop.” – Confucius
6. “If you’re going through hell, keep going.” – Winston Churchill
7. “Everything you can imagine is real.” – Pablo Picasso
8. “In order to be irreplaceable, one must always be different.” – Coco Chanel
9. “Start where you are, use what you have. Do what you can.” – Arthur Ashe
10. “The mind is everything. What you think, you become.” – Buddha
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Your Body’s Acidic pH Is Allowing Cancer To Multiply. Here’s How To Restore Balance Fast

Martini, Bartholomew and Bledsoe in 2008 said: “The maintenance of normal acid-base balance is one of the body’s most important homeostatic functions”. Our body need to keep the balance of pH in order to stay healthy or in homeostasis. Every organ has its own pH value determining its state. Blood, for example, has a pH value between 7.35 and 7.45 remaining in homeostasis. If these values go too low or too high, the body is more susceptible to diseases which can be often fatal. Nowadays, people’s pH values are mostly acidic.
Cancer thrives in acidic state
Cancer is a disease which thrives when the blood falls under the 7.35 mark and becomes acidic. The external pH of a tumor is also acidic as a result of increased metabolism of glucose and poor perfusion. There are some preventive measures we can take to reduce the rate of cancer. If you keep a normal acid-base balance, your body will be able to defend itself from tumors and diseases.
You need to establish the pH levels in your body, and to do that, you need a pH-testing strip kit. There are two ways in which you can use it to determine the pH levels: with your saliva or urine.
The saliva is less reliable than your urine. The best time for the test would be in the morning. If the average level of urine drops below 6.5, the body’s buffering system is overwhelmed and enters a state of “autotoxication”, so your attention should turn towards lowering the acid levels.
If you choose to test your saliva, you should make sure you haven’t eaten anything in the past two hours. Swish some saliva in your mouth, place the strip on the tongue and compare the results against the color guide on the strip.

If you choose urine testing, do it when you first urinate in the morning. Compare the results on the color guide. If the saliva’s pH is too low (below 6.5), the body may be overwhelmed by acids and it has lost its ability to flush them out through urine. If the level is too high (over 6.8), then you will experience gasses, constipation and increased yeast, mold and fungus production. This effect is similar to testing chemicals in a swimming pool.
How to correct your pH levels
There are numerous ways to get the pH levels back in balance. Everything you eat or drink makes a change in the pH levels. Think of it as a swimming pool: if the pool’s pH is out of range, algae and fungi will grow in it. It becomes difficult to get the balance back            , so the water cannot be crystal clear. This means that we need to focus on what we eat to maintain our pH levels.
Try eating as much raw and pure food as possible. This means that processed foods should be forbidden. Eat organically, which will reduce the number of chemicals that enter our body. Every chemical that enters must be processed in the body. An ideal pH balance is crucial for our general health.
You must also understand which foods are acidic and which are alkaline. To make matters simple, every raw vegetable is alkaline, and meat fall in the acidic category. However, you should not completely remove meats from your diet, although there are benefits from this.
You need to eat more vegetables and less meat. Proper diet is the key to restoring your body’s pH levels.
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7 Everyday Food Items That Could Kill You If Eaten Raw

Ok, so we are all aware that certain foods contain harmful toxins and chemicals that can cause various chronic diseases. But, did you know that there are certain very common foods that may even cause death if eaten raw?

Yes, it’s true! We might not have known about it as consumption of these are not very common. In a panic mode already? Good! Here goes –

1. Apple Seeds

An apple a day keeps a doctor away, but did you know that an apple seed can have the reverse effect on your body? The reason? Apple seeds contain traces of cyanide that may make you feel nauseated or sick. However, a small amount, like a seed or two cannot prove to be fatal. However, if you have enough of them, you may die!

 2. Nutmeg

Nutmeg contains myristicin, and consumption of even small amounts of this spice can lead to hallucinogenic symptoms (we are not kidding at all!). The consumption of 5 grams of nutmeg is enough to cause convulsions. If you have more than that, you may suffer from seizures as well! Do not try to mess around with this spice.

3. Cassava

This famous shrub contains cyanide in high amounts. Though the woody shrub is a staple snack in Africa, which they either boil or steam, the leaves and roots are very rich in cyanide.

4. Kidney Beans

Remember, we are talking about eating it raw! I know rajma is one of the favorite dishes of most people, especially vegetarians, but these kidney beans, when consumed raw, can directly take you to your grave. Raw rajma contains cyanide, and when these beans are crushed, they form hydrogen cyanide, which can be fatal to your health. So, never ever swallow raw rajma!

5. Potatoes

Somebody dying because of eating potatoes is not a very common occurrence. However, when the leaves and stems of potatoes are kept for a long time and turn green, they produce a toxic element known as glycoalkaloid that is not good for our body. Enjoy the potatoes but leave them alone when you notice them turning green!

6. Cashews

Raw cashews contain urushiol, which is poisonous for our body. Thus, they are processed thoroughly before they are ready to consume. Only have cashews that are marked ready to be consumed.

7. Almonds (Bitter Ones)

Almonds are both sweet and bitter. Sweet almonds are edible whereas bitter almonds are used to extract oils. But eating a handful of bitter almonds can cause serious troubles as they contain high amounts of cyanide.
These everyday food items can kill you if eaten raw. If you have eaten any of the above-mentioned items recently, better rush and see a doc immediately.
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3 Ways to Stop Overthinking Immediately

The mind loves to think and it always seems to want your full focus. In fact, the mind sometimes resembles a five year old child – it wants it’s way and it never wants to sit still. Sometimes, it’s even so reckless that it makes us think and even say things we normally wouldn’t if we were in a more relaxed and quiet space.

If you allow your brain to continuously run a mile a minute without ever interjecting, it will only press on with the madness until you discover that your mind has slowly become a prison. Learning to take time quiet your mind, instead of destracting it, can be one of the healthiest things you can do for yourself. It seems so simple, yet it’s life changing.



If you don’t live or work in nature, than you need this the most. Take time to get out in nature. This could mean going on your lunch break in a nearby park, or going on a vacation to get away. Anything you can do to strengthen your bond with nature will greatly benefit your mind and stop overthinking immediately.
You can focus on the beauty in the trees, a leaf,  a waterfall, the sky, mountains, a lake or whatever you gravitate towards. This will immediately stop your mind.  When you allow yourself to do this, you will find that you will think more clearly throughout the day.


Pay attention to your brain at this very moment…what kinds of thoughts do you observe? Most likely, you will notice that the majority of your thoughts center around what you have to do today, or what someone said that made you angry, or even degrading thoughts about yourself. Don’t feel bad, though; with so much negativity around us, maintaining a consistent positive mindset isn’t always easy. However, you can actually counter the negative words and over thinking with the repetition of peaceful words.
Anytime you notice you are overthinking or you feel anxiety or worry coming on,  stop those thoughts in their track as soon as you realize it with calming words. Whatever words resonate with you better.
Examples are: Peace. Love. Light. It’s ok. Life is Good. I’m ok.
While this isn’t completely quieting your mind, it does stop overthinking, it will allow your mind to slow down and focus on what really matters in this moment.  Words carry a lot of meaning and power, so use them to your advantage whenever you feel stressed out.


We suggest meditation a whole lot on our website, but for good reason. When you meditate, you stop the flow of overthinking and negative thoughts bombarding your consciousness every second, and instead move into a space where stillness takes precedence.
While you don’t have to turn off your brain to meditate, many people feel that their thoughts slow down incredibly and overthinking stop immediately.
If you try it and find you still cannot stop thinking, try a guided meditation or yoga. These practices bring awareness into the body, and makes it much easier to cope with daily challenges.
If you want to stop overthinking and cultivate more peace in your life, these three habits done consistently will bring that. There are 1,440 minutes in a day, take atleast 10 minutes a day for one or all of these activities. You will find that overall, you will do less overthinking and feel more relaxed. In turn, you will be even more productive.
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3 Reasons The Law of Attraction Isn’t Working For You

The New Age concept called “The Law of Attraction” basically states that you attract the energy you put out into the world. Whatever thoughts you repeatedly give your energy to, experiences of that nature will show up in your life, simply because you have created them subconsciously. The quote “What you think about, comes about” best summarizes the law of attraction. In order to manifest anything in your life, you have to first bring it into your field of consciousness with your thoughts, which transform into visions, and then action.

So, if you focus on negative thoughts or people, you will have more negative experiences. Conversely, if you shift your attention to the positive aspects of your life and what feels good, you will see more of that appear in the future. The law of attraction concept has been popularized in recent years due to the book and film “The Secret,” and although it shed much-needed light on one of the most hidden universal truths, it also raised many questions about how people can actually get this to work for them.
If you have been struggling with the Law of Attraction in your own life, you might want to review this short guide of common problems people face, and how to fix them:


Remember, the Law of Attraction will always work, whether you realize it or not. It obeys your every thought, so if you constantly place your energy on the bills you have to pay, the long hours you work, lack of time for relaxation, etc, it has no choice but to bring MORE of that into your life.
How to fix it: The second you notice your thoughts wandering to negative territory, reign them in and show them the light again. You have the power to control your mind, so exercise your rights and remember that you get to create your experiences based on your predominant thoughts. Start up a gratitude journal if you have trouble keeping your mind focused on positive thoughts, or take some quiet time to meditate. Remain grateful for what you do have, and the universe will have no choice but to send you even more things to be thankful for.


“What you resist, persists.” Any time you put up walls between you and an experience or person, you will only encounter it more often until you face your fears and confront any challenges head on. Change can seem uncomfortable and scary at times, but you can’t evolve if you don’t allow yourself to transform from a caterpillar into a butterfly. We all have come to Earth to get in touch with our highest selves, and that involves breaking the mold and leaving behind old thought processes and habits in order to reach our full potential.
How to fix it: Instead of focusing so much on how vulnerable you feel from going through changes, just embrace it. Open up your heart and mind to new experiences, and focus on how you can learn and grow from exposing yourself to new people and places rather than the fact that you have put yourself in unfamiliar territory.
Remember this quote to help you out: “Only those who risk going too far can possibly find out how far one can go.” – T. S. Eliot 


Trying to control outcomes can easily impede the Law of Attraction from working properly in our lives. Ever since birth, we have been taught to micromanage ourselves and others, and not allow any room for the universe to help us along. We have been fooled into thinking that only the future matters, and the present moment has no value. Remember that the Law of Attraction takes time to manifest what you wish to see, and it doesn’t just transform your life overnight. Try to enjoy the lessons you have been shown from each moment you have been given instead of setting your sights entirely on the future.
None of us truly knows what the future holds, anyhow, so it seems fruitless to fret over something that hasn’t even happened yet that we have limited ability to predict.
How to fix it: Redirect your attention to The Now anytime you catch yourself worrying or contemplating the future too much. It’s fine to have goals and dreams for the future, but when you live solely for the future, you have sacrificed the only time we truly have, which is the present one. Consciously create your reality based on what feels right in your heart, and the universe will always show you the way.
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How You Can 10x Your Happiness

Adrenaline ran through my entire body and specs of mud splattered on my legs. The clouds had just opened up to unleash a warm summer rain shower and I was ripping through the tight single track trail surrounded by massive pine trees. Every so often I’d emerge from the forest to capture views of the ski town of Park City, UT below and a field of sunflowers. I was in total flow as I maneuvered my mountain bike gracefully through the tight flowy single track. Coldplay’s song “Adventure of a Lifetime” was blaring into my ears through my headphones and the timing and lyrics couldn’t have been more perfect.
Then it hit me. “I’ve never felt happier. Not just in this moment, but in my life overall.” Maybe you’ve had one of these moments in your life. A moment where you say to yourself, “I love my life and I truly feel happy.”
I pondered over the past 7 months at what had taken place in my life, and as soon as I got home I started writing down exactly what I’d been doing in my life to create this overall state of happiness. I realized I wasn’t just a little bit happier, I was 10x happier! And yes, in case you were wondering, I still feel that feeling at this very moment as I write this post.
I’d like to open up and offer some suggestions of some things that we can all do to 10x our happiness.
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1) Leave Relationships That Don’t Serve Us

Please don’t mistake me, I’m all for working through problems and challenges with your intimate partner. That’s part of life. But we all have our breaking point.
Being in negative relationships that drain us of energy and peace of mind can be one of the key limiting factors to our happiness. One key question that we can ask is, “Is this person helping me to be the best version of myself?” If the answer truly is “no” then it may be time to reevaluate whether it’s best to stay in the relationship. Sometimes we just need a little break and some space. We need to be able to remove ourselves from the whirlwind of chaos and negativity. However if even that break is not enough to allow each person to grow and get back into alignment, then it might serve both people to move on.
In the end, your partner can’t make you happy, only you can make you happy. And a magnificent awakening can truly begin when we take 100% responsibility for our self. Can you relate to this situation? Are there people in your life that you need to sever intimate ties with in order to find greater clarity and joy?

2) Stop Kidding Ourselves About Work We Don’t Love

Do you have to talk yourself into why you are going to your office every day? Are you justifying your job saying, “It’s not that bad,” or, “It’s just for a little while.” What if you die tomorrow? There are no guarantees, so we need to create a little bit more urgency in this area to 10x our happiness.
Getting brutally honest with yourself about the work you are doing is key. Do you dread most of your working moments? That sounds a bit extreme and you might not be to that breaking point, but could you do something that you really felt charged up about? I know we can. Life is way to short to be doing something we dislike. It might not take that long either to find your dream work or career once you put it out there to be manifested.

3) Begin to See Each Moment As Perfect

Whether we are stuck in traffic with kids, flying on an airplane, or spending time in nature, we can begin to notice moments more. Some are amazing, and some are well, less than ideal. We can begin to reflect at the end of each day and ask one simple question which can be written in our journal; “What did I learn today?” This will be a game changer! You’ll begin to see that on the challenging days you actually learn more about yourself than on the days where everything seems blissful.

4) Begin Eating Cleaner and Healthier

My downfall in eating has always been that I justify eating crap because of my workouts as an endurance athlete. Have you ever done this too? One very simple shift we can do to start eating cleaner is to commit to eating 1 pound of raw veggies per day and 1 pound of cooked veggies.
Start your morning off with a massive green smoothie adding your favorite mixed greens. That alone will be close to 1 pound. Then in the evening, cook up 1 pound of your favorite mushrooms, spinach, Brussels sprouts, or whatever you can imagine. Use great spices to enhance the experience. Once you have the 1+1 down, add in 1 can per day of organic beans. I personally love chickpeas. I either add them to my cooked veggies or I just cook them up by themselves. This little shift of focusing on what you can add in, versus just focusing on cutting stuff out can be a massive shift to eating cleaner and getting leaner.

5) Become More Adventurous

Enhance your “adventure factor.” So many people don’t ever try anything new and they lead very dull lives. Don’t let be the person at the party that has nothing new to catch people up on. This doesn’t mean that you have to put on a hat like Indiana Jones and trek through jungles, although that can be cool. Adventure can simply be mixing up your routine. Do you like to typically do the same things? Next time you go running, veer off and take a trail or path that you’ve never taken before. Try that new restaurant that you normally wouldn’t consider. Listen to music or pick up a magazine just to get a creative perspective. Simply ask the question, “How can I make this situation more fun and adventurous?” Have fun with this question. It gets your brain working at a whole new level!
Give these things a shot or do what you know works for you personally. There’s likely 25 more things that you already know in your heart make you really happy. It definitely takes a lot of courage to implement significant change to become happier, but I know that everyone can do it. Even if you just start small, begin. Life is too short for you to not live at a 10x happiness level.
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7 Habits That Make Your Brain Work Better

In a hyper-competitive world overflowing with information, our brains need to be able to keep up and outpace our competitors. Who doesn’t want their brain to process faster, remember more information or be able to come up with elegant solutions to complex problems? Cogito ergo sum. I think therefore I am. Our brains more or less define our existence and who we are. So how can we get our brains to work better, faster and more efficiently?



Exercising promotes blood flow, cardiac health and releases beneficial hormones and proteins into your body. These hormones and proteins protect your neurons, which are the cells that make up most of your brain, and encourage them to multiply and make new connections. Studies have shown that exercise helps you learn faster and remember more information. Further studies have shown that exercise helps your brain work faster and more efficiently.


Getting a good night’s sleep can help you integrate experiences and learning you experienced throughout the day and increase the retention of information. Your brain replays events from the day and helps commit them to memory during sleep. Lack of sleep inhibits brain function and slows down your thinking and ability to retrieve memories. Sleeping helps you feel refreshed and focus on solving complex problems without the fog of mental exhaustion.


You can do one thing really well or three things poorly. Focus on one task at a time so you can apply your brain’s full potential to solving that problem before moving on to the next problem. Don’t divide your mental energy among several things, but instead focus like a laser on one to the exclusion of everything else until it is accomplished. In this way, you can maximize your brain’s efforts for the best outcome.


Staying motivated helps to limit distractions and to maintain focus on your objective. Listen to some motivating music when you feel discouraged. Watch a motivational speech from your favorite movie to help you get your energy up. Do whatever it takes to keep your mental energy up and working towards finishing your task or moving toward your objective. If you need a break from your work, then get up and take a short walk to clear your mind. Go get something to eat and get your body recharged to try and maintain that motivation to finish your work. Sometimes, a fresh start is really what you need to finish.


We are surrounded by information these days and it is easy to get sidetracked by social media or news. It is easy to get sidetracked by watching videos or reading articles when you should be working or thinking about something else. When you are working on your project or task, try to limit outside distractions. Turn off your Wi-Fi, turn off your TV, turn off that podcast and concentrate on what you are doing. Limiting distractions helps to maintain focus and keep your mental energy up by not wasting that energy processing unnecessary information.


In your free time, try playing challenging puzzle games that require creative thought and intense concentration. These types of games can increase our mental abilities and encourage creative solutions to difficult problems. These types of games will also better your task-switching skills and increase your ability to adapt to new situations and problems. Challenging games push your brain to think more creatively, think faster and process information better. Games can be integral in maintaining brain health and even preventing diseases like Alzheimer’s disease.


Stress can severely inhibit your ability to think. By managing your stress well, you increase your brain’s endurance and ability to think when under pressure. Make sure to take time for yourself during the week to relax or relieve stress. Get a massage, go for a relaxing walk in the park, or relax with a light read on the couch. By managing your stress, you limit the release of cortisol which can wear away at the short term memory part of your brain. Immediate stress also reduces your ability to think clearly by releasing hormones and preparing you to fight or flee. Those hormones can also elicit emotional responses such as anger or fear, which further reduce your ability to think clearly. You think best and most efficiently when you are calm and your emotional state is balanced.
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8 Things Every Person Should Do After 8 PM

1. Have Moments With The People They Love

Never forget to spend real, fulfilling time with those who you love. After a busy day it can be hard to forget that sitting next to each other on the couch while both of you are on your phones, doesn’t count as quality time together.
And human contact is extremely beneficial both physically and emotionally. It induces oxytocin, the “bonding hormone,” which helps reduce stress, increase the sense of security and even lower cortisol levels.
Here are a few tips on how to get more time with your loved ones even as (very busy) working professionals:
  • Plan ahead. Coordinate schedules and free up the evening/weekend if you need to.
  • Organize specific activities. Don’t just say “let’s do something”, plan something specific. Like grabbing dinner together, going shopping or just taking a stroll through the park.
  • Unplug from technology.  Just keep your phone out of reach when you are hanging out with someone.
  • Listen. You will need to invest time and energy into learning how to really communicate with someone. To really know and understand what is going on in their lives. But it will be worth it.
  • Don’t underestimate the value of random “good morning” and “how are you”  messages. Even when you can’t meet up face to face, send the person you love a text message.

2. Practice Self-Care

This is another great way to improve your mental health. Try to implement tiny self-care habits every day. They can take as little as 15 minutes. So no need to feel guilty about doing something just for yourself.
Here are a few easy self-care practices anyone can do.
  • Go for a walk
  • Take a bath/shower
  • Get a message
  • Do your favourite DIY activity
  • Watch your favourite movie
  • Listen to your favourite music
  • Read for pleasure
  • Have a tasty snack
  • Take a quick nap
  • Stroke a pet
  • Take a home spa
  • Plan a two-day holiday for next weekend

3. Declutter The Mind

Every evening you need to “switch off” and restart your mind.  Get rid of that constant “voice in my head” telling you about all the things you should worry about.
IN our busy lives there is so much going on that we start to feel overwhelmed, stress and anxiety begin to form and never really go away.
The easiest and quickest way to relax and declutter your mind is to do a simple mindfulness meditation.
For example, the free Zen12 audio will take you through one meditation session in just 12 minutes. Try it after a busy day to get immediate benefits like  a better mood, less stress and less mental chatter.

4. Account And Report

Put your experiences and thoughts on paper. Take as long as you need. If something important happened you may even want to spend a couple of hours journaling… but if it was just a normal day, a few minutes can be enough. It is completely up to you.
This will help you to get your feeling out, calm down, look at the bigger picture, understand yourself better and build your serenity.
Here are a few tips for journaling:
  • Date every entry
  • Take as much time as you need
  • Don’t worry about keeping it too tidy
  • Don’t overthink it
  • Keep (and re-read) what you write
  • Be honest with yourself

5. Say “Thank You”

This too will not take too much time.
In fact, just take three minutes to write down in your gratitude journal (or even just simply think about) the three things you are thankful for today.
Don’t overdo it, just keep it personal and find something you are really thankful for. It can be something small. Like that you got home early. Or that your boss complimented you on your work.

6. Prepare For Tomorrow

If you want to avoid having to be in a rush the next day and being stressed all over again, plan your day ahead:
  • Pack your bag
  • Choose what you are going to wear
  • Prepare breakfast and lunch
  • Think about what you will need to do when you wake up
  • Visualize your day
  • Make a plan for the day
  • If there is something small you can do today instead – do it

7. Tidy Up

We are not talking about doing a spring clean here. Just take a few minutes to tidy up  so that you wake up to a neat space.
Wash dishes and sweep the floor in the kitchen. Maybe even empty the trash and put out a new tea towel. Just think about how good it will feel to walk into a clean kitchen in the morning. It’s a real mood-booster.
Hang up the clothes you wore that day, throw away any little bits and pieces that you may have left in your pockets. Like old receipts and tissues.
And don’t make a mess in the bathroom when you are getting ready to go to sleep.

8. Go To Bed On Routine

Take some quiet time out to unwind before going to bed and go to bed at the same time every day. Having an evening routine will ensure that you are more happy and productive the next day.
A few examples of what you can include in your evening routine (an hour before going to bed) are:
  • Disconnect from work
  • Unplug completely
  • Take a bath
  • Make a to-do list for the following day
  • Write in a journal
  • Go for an evening stroll
  • Meditate
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Reading This Beautiful Story Might Just Save Your Relationship. Choose Him or Her Everyday

I was scrolling through Facebook when I came across a story written by Bryan Reeves, a former US Air Force Captain who in his own words has survived multiple dark nights of the soul and done many stupid things that have taught him well.
I think most people who have experienced love will be able to connect to this story and I feel that it has the power to even save relationships by acting as a wake-up call to people who have someone special in their life.

I spent 5 years hurting a good woman by staying with her but never fully choosing her.

I did want to be with this one. I really wanted to choose her. She was an exquisite woman, brilliant and funny and sexy and sensual. She could make my whole body laugh with her quick, dark wit and short-circuit my brain with her exotic beauty. Waking up every morning with her snuggled in my arms was my happy place. I loved her wildly.
Unfortunately, as happens with many young couples, our ignorance of how to do love well quickly created stressful challenges in our relationship. Before long, once my early morning blissful reverie gave way to the strained, immature ways of our everyday life together, I would often wonder if there was another woman out there who was easier to love, and who could love me better.
As the months passed and that thought reverberated more and more through my head, I chose her less and less. Every day, for five years, I chose her a little less.
I stayed with her. I just stopped choosing her. We both suffered.

Choosing her would have meant focusing every day on the gifts she was bringing into my life that I could be grateful for: her laughter, beauty, sensuality, playfulness, companionship, and so … much … more.

Sadly, I often found it nearly impossible to embrace – or even see – what was so wildly wonderful about her.

I was too focused on the anger, insecurities, demands, and other aspects of her strong personality that grated on me. The more I focused on her worst, the more I saw of it, and the more I mirrored it back to her by offering my own worst behavior. Naturally, this only magnified the strain on our relationship … which still made me choose her even less.

Thus did our nasty death spiral play itself out over five years.
She fought hard to make me choose her. That’s a fool’s task. You can’t make someone choose you, even when they might love you.
To be fair, she didn’t fully choose me, either. The rage-fueled invective she often hurled at me was evidence enough of that.
I realize now, however, that she was often angry because she didn’t feel safe with me. She felt me not choosing her every day, in my words and my actions, and she was afraid I would abandon her.
Actually, I did abandon her.

By not fully choosing her every day for five years, by focusing on what bothered me rather than what I adored about her, I deserted her.

Like a precious fragrant flower I brought proudly into my home but then failed to water, I left her alone in countless ways to wither in the dry hot heat of our intimate relationship.

I’ll never not choose another woman I love again.
It’s torture for everyone.
If you’re in relationship, I invite you to ask yourself this question:

“Why am I choosing my partner today?”

If you can’t find a satisfying answer, dig deeper and find one. It could be as simple as noticing that in your deepest heart’s truth, “I just do.”
If you can’t find it today, ask yourself again tomorrow. We all have disconnected days.
But if too many days go by and you just can’t connect with why you’re choosing your partner, and your relationship is rife with stress, let them go. Create the opening for another human being to show up and see them with fresh eyes and a yearning heart that will enthusiastically choose them every day.
Your loved one deserves to be enthusiastically chosen. Every day.
You do, too.

Choose wisely.

Author Bio :  Bryan Reeves works with men, women and couples as a thriving life & relationship coach and teaches mindfulness to military vets. His book “The Sex, Flirting, Dating, Hunting & Hoping Diet” is now on Amazon. Connect with Bryan on Facebook.
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THIS Simple Exercise Removes Back and Belly Fat in No Time!

What if I told you I had a secret to share that could create a total body transformation in just 4 minutes?
No, I’m not trying to sell you a collection of DVDs or some phoney wraps that break after one use.
Instead, what I’ve got to share with you today is a single exercise that only takes 4 minutes a day for 28 days to help you increase strength and endurance and decrease body fat.
I’ve been doing it for 20 days, and I’m already beginning to see definition in my abs and arms. Mind you, I’m not expecting to look like Arnold Schwarzenegger by the time I’m done with this exercise, but I certainly am noticing a difference compared to the only form of exercise I was doing before this, which was cycling.

It’s called the Plank Challenge, and it works you with just 20-45 seconds of planking per day during the first week, all the way up to 3-4 minutes by week 4.
Form is important here, and I’ll share a video on that in a second, but first let’s go over the challenge.
How To Do The Plank Challenge
On the first two days, aim to hold the plank for 20 seconds. Build that up to 30 seconds on the 3rd and 4th days.
On the 5th day, aim for 40 seconds.
Take a break on day 6 and then on days 7 and 8, hold the plank for 45 seconds. On days 9 through 11, hold for a full minute.
On day 12, aim to plank for a full 90 seconds. Day 13 will be another rest day before you resume with 90 seconds on days 14 and 15. When days 16 and 17 roll around, aim for 120 seconds.
On day 18, plank for 150 seconds and take day 19 off.
On days 20 and 21, hold the plank for 150 seconds. Days 22 and 23 will see you holding the plank for 180 seconds.
Day 24 is when you hold the plank position for 210 seconds. Take day 25 off, and hold the plank for another 210 seconds on day 26. 
When day 27 rolls around, hold the plank for 240 seconds and on day 28, plank for as long as you can!
It’s so simple! How could it possibly work?
Planking actually gives your full body a workout. The muscles you use to maintain the position are located in various parts of your body.
And speaking of position, here’s a super-important guide to planking properly.

Don’t stop once you’ve finished the challenge! Continue to fit as much planking as you can throughout your day to keep the benefits rolling.

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