A Year of Daily Intentions

Bluebird of happiness image by AcrylicArtist

A quick life coach tip for you: set a daily intention each morning. Make it something positive to set the tone for your day. If you meditate, you can also use it as a mantra.

This morning I realized I'd been purposefully setting a "daily intention" each morning for over a year. Today, my focus is a farewell for a dear friend who's moving away, so my intention is "friendship."

I think I started this habit to set a good example for a small group I coach. When I first started I picked any word that came to mind and didn't have any rules. As time went on I realized that sometimes I'd have the same word for days on end so I decided to repeat intentions no more than once a week (not a hard and fast rule, but a general guideline to keep myself open minded each day).

This only takes me a few seconds a day and I usually do it after my morning prayer and Bible study. I think the time is well spent because it helps me stay more focused and positive.

I edited a few entries (taking out, for example, the name of the guy who crashed into our bushes last January) but most are exactly as I set them. I'm sharing in hopes that it will help or inspire you in some way so if it does, please let me know.

10.29.15 Friendship
10.28.15 Project Management
10.27.15 Discernment
10.26.15 Relative rest
10.25.15 Worship God
10.24.15 Love
10.23.15 Rest and recovery
10.22.15 Gratitude
10.21.15 Kindness
10.20.15 Friendship
10.19.15 Hydration
10.18.15 Worship God
10.17.15 Love
10.16.15 Kindness
10.15.15 Rest and recovery
10.14.15 Relative rest
10.13.15 Mindful productivity
10.12.15 Patience
10.11.15 Worship God
10.10.15 Love
10.9.15 Hydration
10.8.15 Adaptability
10.7.16 Mindful Productivity
10.6.15 Friendship
10.5.15 Loving kindness
10.4.15 Worship God
10.3.15 Health
10.2.15 Rest and recovery
10.1.15 Compassion
9.30.15 Mindfulness
9.29.15 Rest and recovery
9.28.15 Kindness
9.27.15 Worship God
9.26.15 Love
9.25.15 Creativity
9.24.15 Mindfulness
9.23.15 Joy
9.22.15 Rest and recovery
9.21.15 Loving kindness
9.20.15 Worship God
9.19.15 Love
9.18.15 Rest and recovery
9.17.15 Friendliness
9.16.15 Rest and recovery
9.15.15 Compassion
9.14.15 Patience
9.13.15 Worship God
9.12.15 Love
9.11.15 Gratitude
9.10.15 Mindful productivity
9.9.15 Compassion
9.8.15 Mindfulness
9.7.15 Relaxation (it's Labor Day!)
9.6.15 Worship God
9.5.15 Love
9.4.15 Peacefulness
9.3.15 Compassion
9.2.15 Loving kindness
9.1.15 Mindfulness
8.31.15 Kindness
8.30.15 Worship God
8.29.15 Love
8.28.15 Compassion
8.27.15 Mindfulness
8.26.15 Alignment
8.25.15 Rest & recovery
8.24.15 Understanding
8.23.15 Worship God
8.22.15 Love
8.21.15 Love
8.20.15 Gratitude
8.19.15 Rest & recovery
8.19.15 Rest & recovery
8.18.15 Kindness
8.17.15 Respect
8.16.15 Worship God
8.15.15 Love
8.14.15 Patience
8.13.15 Healing
8.12.15 Compassion
8.11.15 Kindness
8.10.15 Mindful productivity
8.9.15 Worship God
8.8.15 Love
8.7.15 Respect
8.6.15 Compassion
8.5.15 Mindful productivity
8.4.15 Kindness
8.3.15 Awareness
8.2.15 Worship God
8.1.15 Loving kindness
7.31.15 Courage
7.30.15 Goodness
7.29.15 Mindfulness
7.28.15 Joy
7.27.15 Kindness
7.26.15 Worship God
7.25.15 Obedience
7.24.15 Perceptiveness
7.23.15 Mindfulness
7.22.15 Kindness
7.21.15 Peace
7.20.15 Mindful productivity
7.19.15 Worship God
7.18.15 Love
7.17.15 Calmness
7.16.15 Mindfulness
7.15.15 Loving kindness
7.14.15 Godliness
7.13.15 Healing
7.12.15 Worship God
7.11.15 Love
7.10.15 Alignment
7.9.15 Healing
7.8.15 Relative rest
7.7.15 Wellness
7.6.15 Compassion
7.5.15 Worship God
7.4.15 Patriotism
7.3.15 Loving kindness
7.2.15 Kindness
7.1.15 Alignment
6.30.15 Mindful productivity
6.29.15 Healing
6.28.15 Worship God
6.27.15 Love
6.26.15 Loving kindness
6/25/15 Kindness
6.24.15 Wellness
6.23.15 Healing
6.22.15 Mindful productivity
6.21.15 Worship God
6.20.15 Love
6.19.15 Alignment
6.18.15 Healing
6.17.16 Wellness
6.16.15 Mindful productivity
6.15.15 Kindness
6.14.15 Worship God
6.13.15 Love
6.12.15 Kindness
6.11.15 Peace
6.10.15 Wellness
6.9.15 Wellness
6.8.15 Healing
6.8.15 Healing
6.7.15 Worship God
6.6.15 Loving kindness
6.5.15 Healing
6.4.15 Compassion
6.3.15 Healing
6.2.15 Alert kindness
6.1.15 Healthy choices
5.31.15 Worship God
5.30.15 Love
5.29.15 Healing
5.28.15 Healing
5.27.15 Healing
5.26.15 Wellness
5.25.15 Healing
5.24.15 Love
5.23.15 Worship God
5.22.15 Love
5.21.15 Kindness
5.20.15 Healing
5.19.15 Intentionality
5.19.15 Home blessing
5.18.15 Healing
5.17.15 Worship God
5.16.15 Love
5.15.15 Prioritizing
5.14.15 Gentleness
5.13.15 Kindness
5/12/15 Healing
5.11.15 Trusting God
5.10.15 Worship God
5.9.15 Love
5.8.15 Kindness and Wellness
5.7.15 Healing and joy
5.6.15 Healing
5.5.15 Healing and alignment
5.4.15 Healing and mindfulness
5.3.15 Worship God and rest
5.2.15 Loving kindness
5.1.15 Peace
4.30.15 Healing
4.29.15 Healing and compassion
4.28.15 Rest and recovery
4.27.15 Healing and fellowship
4/26/15 Worship God and rest
4.25.15 Healing and kindness
4.24.15 Healing
4.23.15 Survival
4.22.15 Healing and openness
4.21.15 Healing and mindfulness
4.20.15 Healing & mindful productivity
4.19.15 Worship God
4.18.15 Healing and love
4.17.15 Healing 
4.16.15 Healing and mindfulness
4.15.15 Healing
4.14.15 Healing
4.13.15 Healing and kindness
4.12.15 Worship God
4.11.15 Healing and love
4.10.15 Healing & loving kindness
4.9.15 Healing
4.8.15 Healing & compassion
4.7.15 Healing
4.6.15 Wellness
4.5.15 Celebrate Easter!
4.4.15 Healing & kindness
4.3.15 Healing
4.2.15 Healing & love
4.1.15 Healing & kindness
3.31.15 Healing
3/30/15 Healing & mindfulness
3.29.15 Worship God
3.28.15 Love
3.27.15 Healing & loving kindness
3.26.15 Healing and mindfulness
3.25.15 Healing & compassion
3.24.15 Healing
3.23.15 Healing & mindful productivity
3.22.15 Worship God
3.21.15 Healing & love
3.20.15 Healing & rest
3.19.15 Healing & mindfulness
3.18.15 Healing & mindfulness
3.17.15 Healing & hydration
3.16.15 Healing & kindness
3.15.15 Worship God & rest
3.14.15 Healing & relaxation
3.13.15 Healing & compassion
3.12.15 Healing
3.11.15 Healing & mindful productivity
3.10.15 Healing & mindfulness
3.9.15 Healing & mindfulness
3.8.15 Worship God & rest
3.7.15 Healing & loving kindness
3.6.15 Healing & compassion
3.5.15 Healing & love
3.4.15 Healing & courage
3.3.15 Healing & peacefulness
3.2.15 Healing & mindfulness
3.1.15 Worship God & rest
2.28.15 Healing & loving kindness
2.27.15 Healing
2.26.15 Healing & Va claim
2.25.15 Healing & kindness
2.24.15 Healing & mindfulness
2.23.15 Healing
2.22.15 Worship God & rest
2.21.15 Healing & love
2.20.15 Healing & mindful movement
2.19.15 Healing & kindness
2.18.15 Healing & calmness
2.17.15 Healing & kindness
2.16.15 Healing & mindful movement
2.15.15 Worship God & rest
2.14.15 Healing & love
2.13.15 Healing & kindness
2.12.15 Healing
2.11.15 Healing & mindfulness
2.10.15 Healing & compassion
2.9.15 Healing & love
2.8.15 Worship God & rest
2.7.15 Healing & compassion
2.6.15 Healing
2.5.15 Healing
2.4.15 Healing
2.3.15 Healing
2.2.15 Healing & rest
2.1.15 Worship God & rest
1.31.15 Healing & rest
1.30.15 Healing
1.29.15 Healing
1.28.15 Healing
1.27.15 Healing
1.26.15 Rest & recovery
1.25.15 Worship God & rest
1.24.15 Healing
1.23.15 Healing
1.22.15 Wellness
1.21.15 Healing
1.20.15 Wellness
1.19.15 Healing
1.18.15 Worship God & rest
1.17.15 Healing and relaxation
1.16.15 Healing
1.15.15 Healing
1.14.15 Home blessing
1.13.15 Celebrate!
1.12.15 Healing
1.11.15 Worship God & rest
1.10.15 Loving kindness
1.9.15 Mindful productivity
1.8.15 Mindfulness
1.7.15 Christian love
1.6.15 Crisis management
1.5.15 Mindful productivity
1.4.15 Worship God & rest
1.3.15 Kindness & mindful productivity
1.2.15 Loving kindness
1.1.15 Joy
12.31.14 Healing
12.30.14 Gratitude
12.29.14 Wellness
12.28.14 Worship God & rest
12.27.14 Loving Kindness
12.26.14 Gratitude
12.25.14 Love
12.24.14 Joy
12.23.14 Hydration
12.22.14 Healing
12.21.14 Worship God & rest
12.20.14 Loving kindness
12.15-19.14 Healing
12.14.14 Worship God & rest
12.9-13.14 Healing
12.8.14 Mindful productivity
12.7.14 Worship God & rest
12.6.14 Rest & recovery
12.5.14 Healing
12.4.14 Healing
12.3.14 Healing
12.2.14 Mindfulness 
12.1.14 Mindful productivity
11.30.14 Worship God
11.29.14 Friendship
11.28.14 Wisdom
11.27.14 Thanksgiving
11.26.14 Kindness
11.25.14 Healing
11.24.14 Love
11.23.14 Worship God
11.22.14 Loving kindness
11.21.14 Kindness
11.20.14 Healing
11.19.14 Loving Kindness
11.18.14 Rest & recovery
11.17.14 Healing
11.16.14 Worship God
11.15.14 Gentleness
11.14.14 Healing
11.13.14 Rest & recovery
11.12.14 Healing
11.11.14 Love
11.10.14 Rest & Recovery
11.9.14 Worship God
11.8.14 Loving Kindness
11.7.14 Rest & Recovery
11.6.14 Healing
11.6.14 Rest & Recovery
11.5.14 Healing
11.4.14 Mindful productivity
11.3.14 Mindful home blessing
11.2.14 Worship God & Rest
11.1.14 Gratitude
10.31.14 Nurturing relationships
10.30.14 Healing
10.29.14 Rest & Rejuvenation
10.28.14 Wellness
10.27.14 Mindful productivity
10.26.14 Worship God
10.25.14 Loving kindness

May God bless and keep you!

Related posts:
Simplifying home journey: http://lovejoyandpeas.blogspot.com/2014/07/my-simplifying-home-8-week-journey-week.html
Sugar free September: http://lovejoyandpeas.blogspot.com/2015/09/sugar-free-september-day-1.html
New Year blessings: http://lovejoyandpeas.blogspot.com/2014/01/happy-new-year-blessings-butterflies.html

Dave Lakhani's Seven Steps To Activating The Power Of An Hour

Image by monosodium

Years ago I read Dave Lakhani's great book Power Of An Hour: Business And Life Mastery In One Hour A Week. I just came across my notes of his seven steps to activating the power of an hour and thought I'd share them with you. The book goes into great detail as to how to implement each step but if you, like me, have already read the book and just want a reminder of the seven steps, I hope you find this to be a handy efficiency and effectiveness tool.

1. Clearly identify what you need to change
2. Apply critical thinking to identify the structure of the change
3. Apply creative thinking to identify other solutions
4. Identify next steps
5. Schedule your change and take the first action
6. Evaluate your activity and measure your success
7. Reward your successful completion

Source: page 3,  Power Of An Hour: Business And Life Mastery In One Hour A Week, by Dave Lakhani

Related posts:
http://lovejoyandpeas.blogspot.com/2013/08/my-top-4-tips-for-limiting-internet.html
http://lovejoyandpeas.blogspot.com/2013/06/lift-helps-people-form-habits-and-help.html
http://lovejoyandpeas.blogspot.com/2013/06/lift-helps-people-form-habits-and-help.html

Self Talk for Sound Sleep - Two Free Scripts

Marianne's sound sleeping kitties, Giacomo and Mookie
Photograph by Marianne, used with permission

Earlier this week my friend Marianne shared her self talk for sound sleep and kindly agreed to let me edit and share it with you here (hearty thanks to Marianne for doing so!). Self talk can be a wonderful natural sleep aid that can help your sleep get better and better the more you use it. 

First I'll share Marianne's personalized version of self talk for sound sleep and then I'll share the one I developed for you all. Feel free to use either or both (or parts of either or both) as part of your positive self talk for just the kind of sleep you need.

Marianne's Self Talk for Sound Sleep

• I get a good night's sleep every night and it makes me feel great
• I value my sleep and never let less important activities interfere with my good sleep habits
• I wake up feeling rested and refreshed
• Because I am well rested I can get up early and do my cardio workout
• Getting great sleep allows me to wake up before anyone else and have our home to myself and that quiet time is something I treasure

Your Self Talk for Sound Sleep 

• I love to experience deep, restorative sleep
• I sleep soundly each night and wake up feeling refreshed and energized
• I turn off all screens at least an hour before bedtime
• I keep to a regular bedtime schedule, going to bed at the same time each night so my body can prepare for its well deserved rest
• In that last hour before bed I enjoy relaxing activities to unwind as part of my pre-sleep routine 
• Because sleep is important to me and my health, I make relaxing before bed and getting to bed on time high priorities
• My bed is my haven, a great place to relax, let go and enjoy soothing, serene sleep
• Getting great sleep allows me to enjoy my life more fully 

I recommend that you post your version of self talk for sound sleep somewhere you'll read it every night as you prepare for bed (perhaps where you brush your teeth). Even if you don't yet have good sleep habits, read it as if it's already true. Read it aloud when you can. Read it often and soon your brain will be working with you to establish great sleep habits and hopefully you too will be experiencing nights of deep, restorative sleep.

May you experience the best sleep possible! May God bless Marianne and may He bless you too! 

Related posts:
4 Simple Tips for Better Sleep: http://lovejoyandpeas.blogspot.com/2013/07/4-simple-tips-for-better-sleep-and.html
DIY Sleepy Time Tea: http://lovejoyandpeas.blogspot.com/2013/08/diy-sleepy-time-tea-recipe.html
Sleep hypnosis: http://lovejoyandpeas.blogspot.com/2011/11/pill-free-natural-sleep-aid.html
 

DIY Sleepy Time Tea Recipe

Image by Krosseel

Insomnia and other sleep issues affect a lot of people. However, I was surprised to learn that almost half of America has trouble sleeping. 30-50% of the population struggles with insomnia, according to Get Better ZZZS. In the article by nourishedkitchen.com they recommend this DIY sleepy-time tea to enjoy before bed to "help you unwind and bring on the zzz's.

Ingredients

• 1 tablespoon dried lemon balm
• 2 teaspoons dried peppermint
• 1 teaspoon fennel seeds
• 1 teaspoon dried rose petals
• 1 teaspoon dried lavender flowers
• 2 slices dried licorice root

Directions
Ground the ingredients in a mortar and pestle, then combine with boiling water in a teapot. Strain and enjoy!"

I enjoy a cup of tea as part of my nighttime winding down routine so I thought I'd give my own version of this tea a try. I don't happen to have all of the ingredients listed above on hand but I do plan to dry some of the lemon balm, peppermint, rose petals and lavender flowers from my garden and give that combination a try. If you have digestive woes though, the fennel and licorice would probably be especially beneficial.

On nights when I have trouble sleeping, I still use this hypnosis program. But most of the time my routine helps me wind down and sleep soundly. 

What works for you for good sleep? I hope you have deep, restful sleep tonight! May God bless and keep you and give you deep, restorative sleep!

Source: 
Get Better ZZZS article on page 76 of the Fall 2013 issue of ZLife Magazine (for Zumba Instructors who are ZIN members)

Related articles:
Natural sleep aid: http://lovejoyandpeas.blogspot.com/2011/11/pill-free-natural-sleep-aid.html
Tips for better sleep: http://lovejoyandpeas.blogspot.com/2013/07/4-simple-tips-for-better-sleep-and.html
Happiness tips: http://lovejoyandpeas.blogspot.com/2013/08/75-ways-to-feel-happier.html 

Disclaimer: This post is my opinion only and I wasn't paid or asked to write it. My only connection to anyone or thing mentioned is as a certified Zumba instructor.

My Top 4 Tips For Limiting Internet "Wasted" Time

Image by DHester

Some people use programs that lock them out of the internet during certain hours or that log all of their online time but my favorite tips (that I use myself) are low tech. These tips are little habits that lead into one another and, together, when I use them, help keep my internet time down to less than half of where I started.

1. A Paper Log: Jotting down the start/end time of my computer sessions helps keep them shorter and I'm mindful the total time spent. When I use this method I tend to use a piece of scrap paper or a post it note for the day and I'll tally my total non-work related internet time. When I first started doing this I was astonished at how much time I spent online. Awareness is a great first step to change.
2. Timer: I find that setting a timer for whatever amount of time I've decided is acceptable (say 15 minutes) for the session will help me keep to that time. This is especially useful for minimizing my morning Facebook time. I cut that time in half by using a timer (and the log helped me see how long I'd been spending to begin with). Speaking of which, I need to go back to using a timer because since I stopped my time increased. The timer really makes a difference for me.
3. Avoidance: Seriously. Try not going online for every little thing. I track a lot of things and I used to go online to input the data throughout the day. To reduce computer time I don't just pop on here and there (because that 1 minute to log something in can easily turn into an hour chatting with friends, writing emails etc.). 
4. Batching: Now I keep a notebook by the computer and write down the tracking numbers I want to input and do it all at once in a session towards the end of the day. By grouping my online tasks I manage my time better. For example, when I first started using Lift I would log on after each habit was done to check it off. It's far more time efficient to wait until my late afternoon session (when hopefully I've finished all my Lift habits for the day and can check them all off at once) than to log on every hour to check them off one or two at a time. 

I hope you find these tips help you reduce your internet time and wish you increased productivity and all of God's best blessings!

75 Ways to Feel Happier

While decluttering I found this undated list of happiness / positive thinking and living strategies I wrote some time ago. Rather than just type it up for myself I thought I'd share it with you. It's not a definitive list, just the result of a little brainstorming. These are things that work for me, my clients or people I know. There were 18 items on the list but as I started typing I thought of more and added them. They're in no particular order and I'm not sure what book(s) I was reading at the time I wrote the original list but The Holy Bible, The Happiness Project, and The Power of Less are some of my favorite books so they probably informed the list some. I'd be glad to do posts on any you'd like more information on - just comment below or email me at lovejoypeas@gmail.com. May God bless you!

1. Blessing counting
2. Sing praise or happy songs
3. Deflect negative self talk
4. Use positive self talk
5. Create a positive environment
6. Focus on priorities
7. Arrange joyful experiences
8. Relive joyful experiences
9. Anticipate joyful experiences
10. Enjoy joyful experiences
11. Give others the benefit of the doubt
12. Look for the silver lining
13. See through eyes of love
14. Give genuine complements
15. Smile
16. Be productive
17. Spend time with supportive family members and friends
18. Volunteer
19. Choose to be positive
20. Healthy habits
21. Focus on gratitude
22. Meditating on uplifting scripture 
23. Pray
24. Worship God
25. Morning pep talk
26. Evening relaxing routine
27. Positive routines
28. Seek peace - peacefully
29. Build fun into your daily life
30. Help a stranger
31. Hug someone you love
32. Enjoy the beauty in life
33. Give to charity
34. Complete a nagging task
35. Choose compassion
36. Let go of worry
37. Enjoy life
38. Meditate on God's Word 
39. Read uplifting quotes
40. Enjoy a comedy
41. Be creative
42. Kiss a baby 
43. Spend time helping people less fortunate than yourself
44. Cherish little moments of happiness
45. Take time to celebrate your successes
46. Tell your loved ones how much they mean to you
47. Give a truly meaningful gift
48. Call someone who is lonely
49. Visit someone who is suffering
50. Forgive
51. Say no 
52. Schedule breaks into your day
53. Get enough quality sleep
54. Eat healthfully
55. Exercise regularly (check with your doctor first)
56. Get rid of the clutter in your life
57. Don't nitpick
58. Put whatever's bothering you in a long term context (will it matter 5, 10, 20 years from now?)
59. Question any limiting beliefs
60. Act like you're happy 
61. Read good-news stories
62. Read uplifting books
63. Limit your exposure to negativity
64. Savor the little pleasures of life
65. Align your behavior with your beliefs 
66. Enjoy some fresh flowers
67. Relish a bite of dessert
68. Write a love letter
69. Release unrealistic expectations of yourself and others
70. Replace bad habits with good ones
71. Enjoy some music
72. Play with your pet (or a friend's)
73. Walk in the rain
74. Spend time in nature
75. Choose joy

Related posts: 
Clutter clearing: http://lovejoyandpeas.blogspot.com/search?q=clutter
New way to think about productivity: http://lovejoyandpeas.blogspot.com/2012/05/new-way-to-think-about-productivity.html
Encouraging words: http://lovejoyandpeas.blogspot.com/2012/11/encouraging-words-day-26-of-30-days-of.html 

Disclaimer: I wasn't asked or paid to write this post and am not affiliated with anyone mentioned except as a follower or customer.