Goal Setting

I am one to procrastinate and I admit I have a short attention span.  My life seems to be ongoing moments of “Squirrel”.  I am finding it harder and harder to complete things and to keep on track. So I am writing a blog about goal setting as a way to help improve my life.  

What I have read is that “goal setting is a powerful process for thinking about your ideal future, and for motivating yourself to turn your vision of this future into reality.”  Setting goals gives you long-term vision and short-term motivation. It helps you to focus and organize your time and resources so that you can make the most out of your life.  

Goal setting can be used to organize responsibilities and tasks for a day (ie. a to do list) or a weekly/monthly planner.  I am thinking more the “Big Picture” type personal goal setting.  There are three things you need to do to set your goals. First, create your “big picture” of what you want to do with your life (in say, the next 10 years). Identify the large-scale goals you want to achieve. Then break these goals down into smaller targets you must hit to reach your goals. Finally, once you have your plan, start working on the tasks needed to achieve these goals.

For instance, I want to go to University for Nursing. That is the “Big Picture”. In order to do this I must first graduate from high school; I also have to take specific science courses in high school; and get good grades in these courses. So small tasks I would have to do are: take the appropriate classes, attend classes, get good grades, and pass the course.  

A useful way of making goals more powerful is to use the SMART mnemonic, which stands for:

S – Specific (or Significant)

M – Measurable (or Meaningful)

A – Attainable (or Action-Oriented)
R – Relevant (or Rewarding)

T – Time-bound (or Trackable)

So instead of my prior goal statement “ to go to University for Nursing”, it’s more powerful to use the SMART goal of “To be accepted into the Nursing program at the University of Windsor in September 2018”.

When you achieve a goal, take time to enjoy the satisfaction of having done so. Rewarding yourself for achieving a goal helps build your self-confidence and self-esteem.

Personal Goal Setting: Planning to Live Your Life Your Way

https://www.mindtools.com/page6.html

Happiness is Ivory Ella

I said I would write a blog about happiness. The timing couldn’t be any better for this blog. I have never been happier then right now. I just received my order of two long sleeve shirts from Ivory Ella. The anticipation. The excitement. Apparently the key to happiness is shopping. My mother is giving me the evil eye for simplifying happiness.  So if I want to live another day to shop, I better expand this blog.

Well, it also makes me happy to know that with my purchase I am supporting a good cause. Ivory Ella donates 10% of its sales to Save the Elephants charity. It feels good to contribute to a global initiative to save the planet and animals; and that makes me happy.

As well, the elephant logo is so cute; it would make anyone feel happy. The company attaches to every article of clothing a little elephant card with positive affirmations. 

The cards read, 

You are Incredible
You are Valuable
You are Outstanding
You are Radiant
You are Youthful

You are Elegant
You are Lovely
You are Likeable
You are Amazing 

These affirmations made me feel happy. So I started to think, what are Affirmations? And why are they used to boost one’s happiness? Well, affirmations are positive statements that describe a desired belief, situation or goal.  When these statements are repeated often, they become truths to the subconscious mind. This process causes the conscious mind to strive to work on your behalf to make the positive statement come true.  When you know how to use affirmations, you possess a great tool for achieving success, happiness, and improving your life.

Most people repeat in their minds negative words and statements such as “I can’t do this”, “I stupid”, or “It’s not going to work out”. Words have the ability to build or destroy. It is the way we use them that determines whether they are going to bring positive or negative results.  It is important to know that saying positive statements for 5 minutes a day and then thinking negative for the rest will not bring about positive change. If you want to get positive results you have to refuse to think negative thoughts.

                          

                         

This is how to use Affirmations

1. Choose affirmations that are not too long.
2. Repeat them every time your mind is not engaged in something important. You may also repeat them in special sessions of 5 -10 minutes several times a day.
3. Be relaxed
4. Pay full attention to the words you are repeating.
5. Have some faith or belief in what you are saying. As my mother says, “Fake it till you make it”.  It is not easy to fully accept positive statements when your conscious mind is not used to hearing them.
6. Choose positive words with no negative connotations. For example, if you want to lose weight do not say, “I want to lose …”. Negative statements bring into the mind mental images of what you do not want. Instead repeat, “I am my ideal weight”.
7. Most importantly, use the present tense, not the future tense. Make the statements as if they have happened. Saying, “I am happy” rather then “I will be happy”.  By stating what you want to be true in your life, you mentally and emotionally see and feel it as true, in spite of your current situation.

8. So I decided to try to implement affirmations in my daily routine. My positive affirmations are:

I am happy and healthy
My family and friends love me
I am smart and successful
I am rich and shopping (hee hee) 

                                       

http://www.successconsciousness.com/index_00000a.htm
The Power of Affirmations By Remez Sasson

http://ivoryella.com/ 

Just Chillaxing

Practicing relaxation techniques can help reduce stress by:

·      

-Slowing your heart rate

-Lowering blood pressure

-Reducing levels of stress hormones

-Reducing muscle tension

-Improving concentration and mood

-Reversing tiredness

-Reducing anger and frustration; and

-Boosting confidence to handle problems

The simplest method for relaxation is deep breathing.  The key to deep breathing is to breath from the abdomen, letting as much air into the lungs.  This allows you to get more oxygen in. 

 This is how to practice deep breathing.  Sit comfortably with your back straight and feet flat on the floor.  Put one hand on your chest and the other on your belly. Breathe in slowly through your nose. The hand on your belly should rise instead of the hand on your chest. Exhale at the same rate through your mouth, pushing out as much air as you can while contracting your abdominal muscles.  Continue breathing in and out equally for 5 minutes.  It may help to count on intake and exhale so that they remain equal.

Breathing is something that you can practice throughout the day, even when you are participating in other activities that may be relaxing as well.   It is important to learn proper breathing when doing physical activities such as exercising, doing yoga, or walking.  Breathing can also be practiced when sitting scrolling through social media apps, listening to music, or watching movies.

To get the most benefit, use relaxation techniques in conjunction with other positive coping skills, such as positive thinking, finding humour, managing time, problem-solving, exercising, and getting enough restful sleep.

As you learn relaxation techniques, you will become more aware of muscle tension and stress levels within your body.  Initiating the practice of relaxation techniques when you first notice you are stressed will help you to prevent stress from spiralling out of control.  

Sources

http://www.helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm#

And my mom 

Colour me Happy

Adult colouring books are popping up everywhere as the newest trend.  An activity I once loved as a child is now being promoted as therapy for adults.  With all the talk about colouring, it made me wonder what the benefits are in reference to self-improvement. 
These adult colouring books are similar in nature to Buddhist mandalas, with their detailed designs and patterns. The term Mandala is Sanskrit for “circle” or “completion”.  The mandala symbolizes the universe, cosmos, Life, and God. There is a sense of beauty in the complexity of the motif.

The famous psychologist Carl Jung (1875 – 1961) was the first to use mandala colouring books with his patients. He found colouring allowed patients to access the images and energy of their unconscious mind, which helped them in their spiritual and psychological growth.

The act of colouring helps you bypass your conscious mind (your left brain) and access your intuition (your right brain).  It is almost hypnotic to colour. Getting lost in colouring the patterns is a form of meditation for many.

Colouring is good for the brain. It is shown that the frontal lobe and cerebral cortex of the brain is stimulated when you colour.  Thinking about balance, colour choices, and applying colour pencil to paper helps develop problem solving and fine motor skills.

It is also found that colouring calms the amygdala (the fear center of the brain) allowing your mind to rest and relax. In other words, it is a stress reliever.

Colouring in the lines takes focus and patience. When I colour I am able to forget my worries for a while. Studies show that being able to live in the moment and be mindful of an activity is a critical skill in helping reduce stress and manage life’s demands.

From the information that I found, I now realize that colouring is beneficial to the brain, is relaxing, and is great to build coordination.
At the end of the day, colouring is healthy for you because it is fundamentally fun!

Sources
One Million Mandalas for you to create, print, and colour by Madonna Gauding
http://www.medicaldaily.com/therapeutic-science-adult-coloring-books-how-childhood-passtime-helps-adults-relieve-356280
http://blogs.psychcentral.com/emotionally-sensitive/2012/04/self-soothing-calming-the-amgydala/
http://www.psychologytoday.com/blog/arts-and-health/201003/cool-art-therapy-intervention-6-mandala-drawing

How to Get Rid of a Cold

So it's sorta hard to think of self-improvement topics when I am at home, sitting on the couch in my pyjamas, sick with a cold. I have already missed several days of school and my main focus right now is getting better so I can return to class. 

There is nothing fun about having a cold, and the shorter the time I have to be sick the better.  I have taken several over the counter medications with no relief. But I keep thinking that there must be something out there that will get rid of my cold symptoms fast. So I took it to Google to try out possible cold remedies that I will share with you. 

I know under age drinking isn't cool, but once in a while for medicinal purposes (and with parental consent) shouldn't hurt. My grandmother's home remedy was to take a sip or two of brandy, which she says coats the throat to help quiet a cough. I don't know if I was coughing, but I know I slept a lot. 

Sleeping is also something people say to do when you're sick. Although for a while I never understood why sleeping was so important when you're ill.  Well Google answered that for me... actually a nurse on ca.answers.yahoo.com, answered it for me. See, she says you need more rest, because your body heals itself while you sleep, and the longer you sleep, the more time you give your body to replenish itself. It all makes sense now.

Another thing you should keep in mind is to have warm liquids, such as soup or tea. The ideal tea to drink when you are sick is Chamomile or Elderflower tea. I found it tasted better when I added all natural honey, which also helps to soothe the throat. Several sources say to eat soup when sick, not simply for the nutrition, but because the steam from the hot soup helps clear congestion and keeps you hydrated. 

It is also recommended to take a hot bath to sweat out the cold. Like I just said, steam is super beneficial when sick because it acts as a de-congestant.

To help with congestion when you are sleeping, it is recommended to use a humidifier in your room to keep the air moist. It is also suggested to use saline nasal rises to eliminate mucus, but I think this sounds so disgusting, I was not willing to try it. 

Another home remedy that my grandmother showed me was the benefit of gargling salt water to help soothe a sore or scratchy throat temporarily. 



Most people think that vitamin C helps quickly get rid of a cold, but unless you're consuming a large amount it won't do anything. Vitamins can help prevent a cold if taken prior to becoming sick. 

Another thing people assume is that it is possible to get rid of a cold in as little as 24 hours; but they're wrong. Unless you have super healing powers you can not completely get rid of a cold in such little time. A common cold generally lasts a week to ten days, before symptoms are gone.  


In reviewing all the information online, I would have to say that the most effective methods to get rid of a cold for me were to drink lots of fluids, use a humidifier, and get lots of rest. I hope none of my readers get sick this season, but if you do, feel free to try out any of these remedies.  

Sources: 
https://ca.answers.yahoo.com/question/index?qid=20110212192343AAz6F4x
http://www.elephantjournal.com/2013/11/19-things-that-can-help-us-feel-better-when-were-sick/

How to Improve Your Sleep

With life’s stressors and extreme use of electronics, we are getting less restful sleeping.  Facts state that adults need more than 8 hours sleep and adolescents require up to 10 hours of sleep a night.  The decreased amount of sleep effects concentration, happiness, and one’s general health.  

Here are 6 simple ways to help you improve your sleep. 

Maintain a sleep routine.  Try to go to bed at the same time each night; even if it’s the weekend.  Once a bedtime routine is started, your body will automatically shift to go into a sleep mode. 

Consider the environment. Make sure your room is comfortable and not too hot. A cooler room helps deepen sleep.  You can sleep sounder when the mattress, sheets, and comforter are made of good quality.  It is important to block out distractions such as noise and light.  Make the room as dark as possible; this helps notify the brain that it’s time to sleep.  A fan can act as white noise to drowned out any sounds that are distracting. 

Limit the electronics. I know you don’t want to hear this, but hear me out. I know that not having my phone at my fingertips can cause distress, but research shows that constantly relying on my phone affects my quality of sleep. Aside from the distraction of scrolling social media feeds and electronic games that waste hours of our time, the blue light from computers, cell phones and televisions stimulate the brain to stay awake.  By removing all electronics from the bedroom, you are less distracted and you can focus on sleeping.  

Clear your mind. If you are anything like me, I find my mind does not shut off when it is time to sleep.  If anything, the quietness just magnifies my thoughts.  Suggestions to slow wondering and racing thoughts include setting aside time during my day to address worries; or have a note pad beside the bed to write down thoughts that need attention the next day.  Give yourself permission to deal with worries and racing thoughts tomorrow.

Learn to relax. Tense muscles can ruin sleep. A technique called ‘’progressive muscle relaxation’’ helps you recognize the difference between tense and relaxed muscles by making you focus on tensing specific muscle groups then releasing the tension.  This technique can also help stop wondering thoughts by making you refocus on your muscles. 

Eat healthy foods and exercise.  Even though a healthy lifestyle is encouraged, it is recommended that you avoid eating a heavy meal before bed because it takes too much energy to process it.  Exercise within 3 hours of bed can cause an increase in endorphins that stimulates the brain and keeps you awake. 

sources and other information: 

http://www.quickanddirtytips.com/health-fitness/exercise/should-you-work-out-before-bed?page=1

https://sleepfoundation.org/ask-the-expert/electronics-the-bedroom

https://sleepfoundation.org/media-center/press-release/national-sleep-foundation-recommends-new-sleep-times

And my mom - Jane Gagnon  (Registered Clinical Social Worker) 

Introduction

Hi my name is Lauren i'm 15 years old and my mom is a registered social worker. I know you may be asking "Lauren what does your mom have to do with your blog?" well growing up with her has been anything but boring and she has taught me different ways to help myself grow as a person, including how to be more social, relax in stressful times even different ways to boost my happiness and I intend to share everything she has taught me thought this self-improvement blog.

In this blog I intend on informing you on different way to make yourself a better you. This blog will include multiple tips and trick that I like to use and that I think would be help full to you too.


Different entrees you will find in this blog include:
-how to sleep better,
-how to feel happier,
-how to be more relaxed,
-ways to bust stress,
-how to eat healthy,

-how to boost self-esteem,

-how to manage time, 

-and more..

This blog is not intended to anyone in specific and so it is for anyone to read. There will be no gender specific entries meaning there will not be any specific topics for females or males only. (i.e.: girly ways to improve your makeup, how to improve your hair styles or ways to make girls attracted to you etc.) I would like to also state that this blog will not be age specific meaning it will not be addressed only to teenagers or adults. In other words, this blog will be for anyone and everyone willing to read it.

So in conclusion, I hope that the things I've learned from my mother that I intend on sharing with you in this blog can help you on your journey of self-improvement.

See ya next time,
Lauren