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2 Minute Habits That Will Change Your Life For Good

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“Good Habits formed at youth make all the difference.” – Aristotle

We all have plans to get healthier and lead a happy life. But most of the time we don’t know where to start. When you’re not sure what direction to go, start small. You don’t have to revamp your whole life all at once. You can embark upon the journey toward a healthier lifestyle simply by incorporating any of these 10 healthy habits into your life today. They don’t take a ton of time, but they have tremendous health returns!

Have A Goal For The Day

Habits

set goal, make plan, work, stick to it, reach goal – a success concept presented with colorful sticky notes

It really only takes a couple of minutes to figure out what you need to get done each day. However, many people skip this important step, and therefore, try to get too much done in 24 hours. In turn, they feel frazzled, unfocused, and anxious. To alleviate those feelings, simply set realistic goals for the day so that you know where to focus your energy. This is perhaps one of the best pieces of lifestyle advice we could give you because focused energy has the power to totally change your life.

Make Lemon Your Friend

Habits

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Your body needs to be rehydrated first thing in the morning. But swap out the ice water and add warm lemon water to your daily routine instead. Warm lemon water quenches thirst, preps and primes your digestive system, aids in detoxification and supplies a free-radical-crushing dose of vitamin C. Lemons may taste acidic, but they are actually alkaline-forming, helping the body maintain an ideal pH balance and neutralizing free radicals to keep you feeling vivacious and looking vibrant. Lemon water benefits the enzyme functions in your body, stimulating the liver and flushing out toxins.

Long Deep Breaths

Habits

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When you feel anxious, you disrupt the ease and flow of your breath. You might not even notice these slight disruptions in your breathing pattern and how they affect you. But reestablishing normal breathing restores your energy and focus. To do this, breathe in through the nose for a count of five. Feel as though there’s a balloon that is filling your entire pelvis and causing it to stretch out in all directions. Hold that inhale for a moment, and when you exhale, contract all the muscles in and up the spine as you exhale for a count of five. Hold the exhale for a moment and repeat 10 times.

Move Every 1 Hour

When it comes to improving your movement, it’s not just about doing your workout for an hour in the morning and checking it off the list. Your body thrives on movement. More movement all throughout the day is highly beneficial for your body and brain. Mobility exercises help lubricate the joints to ward off stiffness, aid in circulation and help boost energy levels and increase focus and productivity. For every hour of sitting, aim for at least a few minutes of mobility drills, such as alternating between arm backstrokes and pelvic circles.

Make Gratitude A Habit

Courtesy- Depo

The society is constantly telling us we need to be more, do more, have more and achieve more. It can be depleting and depressing. Keep your vibe high and light by filtering out the noise and filling yourself up with gratitude throughout each day. Keep a journal in which you jot down what you’re grateful for each evening before bed or when you wake up in the morning. Try writing affirmations positive things about yourself and your life. Or write a thank-you note to someone to say how grateful you are to have him or her in your life.

 

Hope these habits take you along your goals. Related article- 6 Simple Eco-friendly Habits We Can All Adopt In 2019

 

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Lifestyle

Mental Traps To Be Aware Of!

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Human Cognition is a complex, mysterious as well as an intriguing area of study. But this area of Human Cognition is not just for academicians and psychologists. Each and everyone should have the knowledge of Human Cognition to some extent at least. This is necessary mainly for us to function better. Here you will read about the Mental traps that even our high functioning cognition cannot escape. 

“Humans are Cognitive Misters.” 

-Daniel Kanheman

Till date, we as humans have consistently supported this claim of Kanheman about humans.

This article draws inspiration from the work of Anna Borges. Anna is a writer, podcast host, health editor and an advocate of mental health.  As she beautifully pens down self-care tips in her latest book ‘The More or Less Definitive Guide to Self-Care’. She has talked about those traps of the brain that stop you from reaching success.

Mental Traps in Anna Borges Book

The function of The Brain

Our Brains are complex. The body may sleep but the brain never sleeps. Our brain makes sense of the world we see, processes the emotions we feel and the actions that we indulge in. However, the judgments made by the brain are not always correct. Sometimes the brain becomes the prey of what is called Cognitive Distortions.

Cognitive Distortions leading to Mental Traps

What are Cognitive Distortions? 

Cognitive Distortions are those of our irrational or exaggerated thought patterns. In simple terms, Cognitive Distortions are certain conclusions that we jump to or certain “musts” that we feel should happen.

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Raise your hand if you engage in mental short cuts and cognitive distortions. ✋🏻 * * Cognitive distortions are irrational logic in our thinking that we have simply accepted as our truth-and they come in many forms. My favorite (automatic) form is catastrophic thinking. * * Catastrophic thinking is when we ruminate about irrational worst case scenarios. Keep in mind many of these fears can be based on witnessed events, stories told by others. It becomes catastrophic and irrational when we allow ourselves to go down the rabbit hole of illogical thoughts, resulting in increased anxiety, panic, and feelings of being “stuck.” * ❗️For example: My family was supposed to be home 10 minutes ago. I keep calling. No one is picking up. They must have gotten into an accident or something bad has happened. This ⬆️ is a very common one. It feels silly to some, but to others it can cause a spiral into panic. * * Ways to combat catastrophic thinking and all cognitive distortions: ✔️Create your own CBT thought record. ✔️Learn to recognizing the thought distortion. ✔️Separate your thoughts and your feelings. ✔️Challenge it (where is this coming from for you). ✔️Creating rational counter statements. * * It can feel odd as a practice, but I promise with repetition you will find yourself reframing and restructuring with little to no prompts. #cognitivedistortions #cbttherapy #catastrophe #mentalhealth

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These Cognitive Distortions are the reason why we don’t see the reality as it is. This is one of the reasons why realities are said to be constructed and subjective.

Some people are more successful than others because they have identified the harms of these distortions. They know that these exist and these should be avoided.

Most Common Mental Traps

Mental Trap of Emotional Reasoning

Keeping emotions over facts while decision making. A typical example of this would be “I feel that bad things only happen with me. Therefore, I will mess up in my presentations.”

While making this conclusion, one often ignore all those times when they have made a good presentation. In reality, the good ones are bound to be more than the bad ones. However, the distortions don’t let one realize this.

To combat this, one should search for facts that support their conclusion. The irrational thought will be highlighted as a result of insufficient evidence.

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How often do you believe your feelings? – Like really believe in the feeling? VS. The Emotional Reasoning that comes with it? – Emotions are signals, the mental chatter that sometimes accompanies them is not. 💭 – Emotions often times start the process of thoughts that lead us to believe our emotion is justified. – For example jealousy could lead us to believe so many different scenarios or situations. Often times about others and not ourselves. – However, what if we took a step back before the mind took over with Emotional Reasoning and really looked at this with clarity. – This emotion of jealousy could also mean "I feel low self worth", "I've been feeling less confident lately", or "I'm feeling afraid you will reject/leave me." – So believe emotions when they send their signal, and remember, it may take a deeper look into yourself then what you initially think. – Also, don't always believe the "stories" your mind creates, open up, seek deeper, discuss openly with a partner. – Do you let your emotions reason for you? We've all probably been there. 🤬 – Learning to recognize your own Emotional Reasoning is so important to learning emotional regularity, which leads to more joyful and satisfying relationships! – Tag someone or leave a comment if this was helpful. 🙏 . . 💓ԹӀɑվ ҽղժӀҽՏՏӀվ.💓 . . . #ThePlayBoxLa #PlayEndlessly #Love #Emotional #Relationships #Pleasure #Mindful #EmotionalReasoning #Aware #EmotionalControl #Love #Beautiful #MentalHealth #Relationships #RelationshipEducation  #IncreasePleasure #MustKnow #RelationshipGoals #MindfullyLive #Intimacy #Connection #Emotions #Emotion #ExploreYourself  #LetThePlayBegin #Wellness #subscriptionBox #CoupleEntrepreneurs #LosAngeles #SelfLove

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It is useful to understand what your thinking style you have in particular which ones are unhelpful to you. Some people have one style that dominates and some people have a mixture. Three thinking styles that often seem to be used at the same time are: Catastrophising, making mountains out of molehills and emotional reasoning. People who catastrophe imagine and believe that the worst possible thing will happen. Making mountains out of molehills is an exaggeration of danger or negatives and emotional reasoning is where the person tells themselves that because they feel bad or anxious they might be in danger. If you can identify your unhelpful thinking styles you can start to challenge them. #therapy #thinkingstyles #catastrophising #mountainsoutofmolehills #emotionalreasoning #exaggeration #negatives #anxiety #unhelpfulthinking #perception #mentalhealth #mentalhealthawareness #counselling

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Blaming as a Mental Trap

I don’t think this distortions needs any explanation. Anything bad that happens we look for something or someone to blame it on. Though this might take the responsibility off our shoulders, it does not help in the long run. One eventually gets accustomed to hold others responsible for their actions and feelings. Thus, they loose the right view of reality.

Catastrophization

The commonly occurring tendency to believe that a disaster is about to happen with oneself.

An example of this would be when looking at a news telecast of robbery and housebreak, one starts to think, “What if my house is on target?”, “My house is surely the next one to be robbed.”

These kind of conclusions only increase far. They are far from being useful for anyone.

Fallacy of Fairness

Thinking that all situations must work according to the laws of fairness. It is a bitter truth that Life is not always fair. In such a case, when things do not follow a fair path, they result in anger, resentment or hopelessness.

Example: You getting less marks in a group assignment than others. In this case you usually think that, “How can others get more marks when I was the one who worked harder?”

It is necessary that one realizes that one cannot have the control over situations always. But maybe things can be made better by discussing with those in control of situations.

Personalization as a Mental Trap

Personalization refers to the act of taking everything personally. It is a form of blaming directed towards the self. However, there is no logic that supports this act.

Example: “The event organized by my team didn’t go well. It was all my fault. I should have worked harder.”

Such kind of Personalizations can lead to shame, guilt and a feeling of being inadequate.

Words of Worth

Resorting to all these distortions is easy but breaking free from them is hard. Your life is ultimately what you think of it to be. So stop distorting and start living!

Here are a few words that can help…….

Mental Health and Well-Being are very important. To know more about your emotions, maintaining your Mental Well-Being and more about lifestyle only on Little Letters Linked.

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Lifestyle

7 Buddhism Principles To Follow For A Happy Life

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Buddhism is all about finding inner peace and controlling one’s self-desires. Not many people are aware of the fact that Buddhism is the fifth largest religion being followed all over the world. It has over 520 million followers who comprise almost 7% of total world’s population. The religion is encompassed by the teachings and beliefs of Buddha.

1. Be mindful

Buddhism

One of the core beliefs of Buddhism is the idea of right mindfulness. When we’re mindful, we stay in the present moment and really pay attention to what we are doing rather than dwelling on past events or worrying about future ones. This is the real heart of Buddhism. Wisdom will emerge if your mind is pure and calm. So next time you practice mindfulness  you would certainly see the difference in your mood.

2. Avoid comparisons

Buddhism

The Buddhist principle of equality says that all living entities are equal. In addition, the Buddhist belief that we are all connected makes a nonsense of comparing ourselves to others. There is no superiority or inferiority when we are all parts of a unified whole.

3. Don’t strive for money

Buddhism

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Buddhism says that relying on materialism to bring us happiness is a false refuge. While money is important in that it helps us meet our physical needs, we will not find long term satisfaction in striving for money and material goods. Scientific studies have suggested the same. People who put money high on their priority list are more at risk for depression.

 

4. Work towards meaningful goals

Bodhipaksa says that ‘The whole point of being a Buddhist is in order to attain spiritual awakening — which means to maximize our compassion and mindfulness. What could be more meaningful than that?’ The Buddhist principle of right effort tells us to find a balance between the exertion of following the spiritual path and a moderate life.

5. Develop close relationships

Adults and kids sitting on the grass in a garden

To the Buddha, spiritual friendship was the whole of the spiritual life. Generosity, kind words, beneficial help, and consistency in the face of events” are the things that hold people together. Buddhism also emphasizes the idea of non-attachment, which allows us to love our friends and family unconditionally without any need or desire to control or change them.

6. Practice gratitude

The Buddha said that gratitude, among other qualities, was the highest protection, meaning that it inoculates us against unhappiness. It is by being grateful and appreciative that we begin to focus on the blessings in our lives, which makes us more positive and happy.

7. Be generous

Young woman doing yoga in morning park for Relaxing . Wellness and Healthy Lifestyle.

Buddhism has always emphasized the practice of dana, or giving. As well as giving money or material possessions, Buddhism recognizes the benefit of giving less tangible gifts such as time, wisdom and support. Generosity is a gift you can give yourself. Being generous take courage but it liberates you heart and mind.

Related content-  https://littleletterslinked.com/find-unmatched-happiness-in-these-little-things/Find Unmatched Happiness In These Little Things!

 

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Lifestyle

Best Nail Care Tips For Stronger Nails

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nail care tips

Nail care is something that we ignore many a time. However, you cannot deny the fact that nails are an important part of our body and should not be ignored at any cost. Today, we have brought to you some nail care tips that will help you get stronger, healthier and nourished nails. These tips will help anyone who is trying to grow their nails, improve the quality or just wanting to maintain them.

We have some tips from the nail experts of the industry, right here:

Use cuticle oil regularly

We have often seen our cuticles become dry and rough, so do not let them damage and get it the habit of applying cuticle oil daily. You can also apply olive oil before going to bed, that works just fine!

Do not miss your nail tools

While taking care of our nails, we forget to take care of our of the tools we use for nail care. Thus, one of the most prompt nail care tips would be to clean and sterilize your nail care tools.

Use A Good Moisturizer

We know how much popular hand creams have become nowadays, hence, it shows how important it is to use. Keep your nails well-nourished and that will benefit your nails as well.

Give your nails a break

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#hazehairandbeautytips

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While we all may just love getting nail extensions, it is necessary to give your nails a break. The acrylic can make your nails brittle and affect the growth of your nails.

Keep your nail filer handy

You must invest in good nail care tools. A filer is a requirement that you can never ignore and one should keep one handy in case of emergencies and keep your nails in shape.

Consume more vitamins

B-complex vitamins are vitally essential for healthy nails, also known as Biotin. Also, applying vitamin E oil helps in the growth of stronger and healthier nails.

File your nails in one direction

When filing your nails, make sure that you file them in one direction only. You can also decide which shape you want to opt for, which is almond, round or square.

Do not stress

In the end, do not take the stress of the maintenance. Just try to have fun, keep them moisturized and clean and once in a while experiment with colors and keep up with the joy!

Have you started your nail care routine yet?

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