Health, Personal development

Self-care is a guaranteed way to make yourself succeed!

Do you tell yourself that you have no time? Or that it isn’t important to take care of yourself, because of kids, partner, family and friends? Answer me this; At what cost do you want to achieve success?

The real hard truth is that if you want to be successful, you need to make certain sacrifices. Your health on the long term, should not be one of those sacrifices. But the hard question is, how do we take care, of ourselves when we have more responsibilities?We all know as an entrepreneur your days are sometimes way longer than if you would work 9-5 right?

Here are my 4 tips for making sure that self care is a part of your life, letsa go!

Number 1 – Organize time for yourself

Make a morning/evening routine that is customized just for you. Yes, even if you have kids. When you have kids you must play around with the schedule a bit. Maybe your own routine can only start when they are all asleep. Maybe it starts way earlier to make sure they haven’t gotten up yet. Either way, make sure you have 15-30 minutes, just your time.

I can already hear the excuses rolling in. That is so long what if they barge in etc etc etc. What if I have just given birth. I mean on the short term you might need to sacrifice your own time. But telling a 4 year old that mommy or daddy needs a bit of alone time is perfectly acceptable. It is ok to teach your kids that you need your own time, and that it should be respected.

It is also ok to ask your partner to take care of the kids in the morning so you get your alone time then and you do it for them in the evening.(or other way around) It is all about how you organize your time. Maybe it is for you when everyone is at work/school/kindergarten. Either way mark it into your calendar, so you know it isn’t something you are willing to compromise unless the house is on fire. (Or your kid is really sick and other reasons that are not daily)

Number 2 – Make lists of self-care things

Write things that you want to do for self care, so you actually know what you want to do, when you have a certain time frame. You can even have more than one list. For example, a list with things that take 15 minutes or less (e.g. face masks, meditating, writing into a journal) a list for 30 minutes things (e.g. doing a yoga sesh, going for a walk, organizing your papers so work is easier later) things that take an hour + (movie, reading an amazing book, booking a facial, etc,etc,etc.)

The things on these lists should be 100% customized to your needs. For someone taking care of themselves is a skin care routine, for someone it is going for a hike , either way, its is great because it is your time

Number 3 – Have conversations

You might need to take your partner, family member/friend aside to talk with them. Maybe you have a friend who wants your to always go for a drink on Fridays. And you just don’t want to spend your Friday like that and Saturday morning with a head ache.

Perhaps your family wants to have you every 3 days over and you just need that one day to just be on your own. Maybe you want to plan a trip on your own and your partner things its a romantic trip. Explain to them all of them why you don’t want to do things. Instead of compromising your own well being every-time.

If someone doesn’t get the need to have alone time, then they aren’t having a healthy life, or they do and they are just selfish when it comes to you. Have open conversations, try to figure out how you can fit all those people in your life, without forgetting that you need to take care of yourself too.

Number 4- Check yourself

Mark into your calendar when you have had your time. Sometimes we are surprised of how we spent our time just scrolling the phone and that isn’t a good way to self-care. So write what you did. What ever that means to you (Sometimes it can mean spending time with friends or family. Not all self-care needs to be done alone.)

When you see weeks without any time for self care, go out of your way to take that time. It can be 5 extra minutes, preparing for work, you make time for a more in depth skin care. Or it could be 5 extra minutes stretching. It could be taking 5 minutes at the kitchen table talking with your family. You don’t have to free a whole day (thought it might be a good idea once in a while) for yourself, but if we spend 5 minutes daily being conscious about ourselves, we end up having 35 min to our selves a week. It might seem like very little but, it is better than nothing. (and lets all be honest if you don’t have 5 or even 15 minutes a day, to take care of yourself….you do not have a life.)

Should we make this topic a series?

Maybe you guys want me to make it into a series? Self care Monday? Once a month, where I give you guys ideas for self-care and how to make time for it. Like if you would like to have it every month and comment your own situation, so I can plan a realistic self-care routine for you. So you don’t come up with excuses 😉

Thanks for reading like always and don’t hesitate to reach out to me, here or on my socials!

Xoxo, Alisa

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Fitness, Goals, Health, Personal development

Positivity doesn’t equal being delusional

#Bodypositivity #deathpositive #drugpositve #serialkillerpositve. FIRST THINGS FIRST

I AM part of the positivity movement. I AM a positive person. I AM a fucking spiritual person who believes in Law of Attraction (we can debate that another time) but I AM NOT delusional. And you shouldn’t be either.

Being positive about something doesn’t mean you should close your eyes from facts. If I get run over by a car, no amount of Law of Attraction will stop me from dying if my injuries are fatal.

No amount of body positivity will take away your risks of heart failure or joint failure if you are obese. NOW before you start attacking me ever so “politely” in the comments saying I shame people. Absolutely I do not. If you are happy in your body and you accept the health risks, or you aren’t happy and you work hard to make sure you turn your life around. I will treat you the same. But please for the love of God do not tell people bullshit stories about how no matter what you can be healthy and that no matter what positivity is 100% the answer.

If drug positivity or alcohol positivity, serial killer positivity etc etc etc would be movements we wouldn’t stand by them. The word positivity isn’t going to change the result of something.

Where does positivity 100% make a great impact?

When you have a positive mindset about being able to change your life for the better. When you talk positively about people to people, and don’t concentrate on other peoples shortcomings, what ever those are. Taking the time to see the good in the world. The beautiful fucking butterfly, the cute ass dog/cat. Meditating while believing that this day is going t be great and taking the time and effort to see the positive things in your day. This will make life amazing. It will give you power, instead of taking away the power. It will make sure that you can be proactive instead of reactive.

Positivity shouldn’t be a cover up. You don’t have to pretend to be happy if you are depressed. But you don’t have to start a “depression positive” movement, to counter act that having a depression is a serious issue. If you are depressed you should seek help, it can be a friend, family member or someone with a medical degree. The word positive doesn’t erase the original meaning of the world.

Great idea, but what about the implimentation?

Body positivity is a great movement. Shaming anyone for having a different body that someone else, is a despicable thing to do. A) When you shame someone you hurt them and they retreat into their shell and can end up being even more unhealthy. B) Shaming and scaring people isn’t going to make them change, that is why horrible pictures on cigarette packets don’t make people want to quit smoking.

So should we incorporate more positivity into the world of fitness? Yes. You don’t have to be size 0 to be healthy. You don’t have to have six pack abs. You don’t have to have the same goal as me or a body builder. But you should do everything in power of being “health positive”. Health doesn’t look the same for everyone. But there are limits to what healthy is, and we should be aware of that. No matter how much it sucks that burgers aren’t healthy, that sugar doesn’t have any nutritional value or that if you don’t move you are in a way bigger risk for different health issues.

Ending on a positive note 😉

I love all people. No matter shape, size, color, religion, sexual orientation, gender and all of the other ways people can be shamed. I also happen to love the power we have as people to make changes in our lives. It requires effort, and it take time to change your life. But no matter what you can do it. You just have to see a reason for it. And living a fulfilling, long life with meaning and great experiences, seems like a good fucking reason to do it… wouldn’t you say?

Leave a comment bellow with your opinions on it. Let’s have this conversation. Let’s be positive yet realistic about it! Don’t hesitate to also follow me on my social media and join the community <3

Health, Personal development

5 ways to feel rested with no napping

So you have a huge to do list to complete and you really want to sleep, but you know you can’t because there would be no power in the whole world that would get you out of bed if you’ll lay on it? Yeah, I know that feeling all too well. As a student… let’s just say it is almost a daily struggle. So what to do? I have seriously quite many ideas for you but since I know you are supposed to be working/ studying right now, I will give you five. Maybe we can make this into a series if you feel interested 😉

  1. Get up and do some jumping jacks or push ups or just walk. Honestly I know this feels like the dumbest thing ever. What, I’m supposed to do fitness stuff when I want to sleep. Yeah not gonna happen. But honestly you don’t have to do it for hours. Just a couple of movements and a little bit of stretching will get your blood pumping and your heart beating and the best part is since you are moving your brain gets activated because it is getting a signal that stuff is happening. So, move you booty!
  2. Go make yourself a tea or coffee, eat some fruit. This is helpful again because you actually move, you get some nutrients in ya that you brain might just like, annnnd you get to do something else than just stare at the screen or book, without actually understanding shit. But after the pause actually get back to work….no honestly, yeah… I see you on the Instagram… you can’t fool me. I’m the queen of procrastination, I know whats going down when no ones watching.
  3. Chew gum. It activates your brain more because again you are actually doing something. Don’t over do it. But especially if you know you have to remember something, chew gum and use the same flavor in the exam. 😉
  4. Make a realistic to do list. And this is kind of a tip for before you even start working. In the morning (or the night before) you think you are a superwoman(or man) and you can get anything done. Writing a report in 5 minutes? No problem! Then the next day you look at the 50 item to-do list and you start snoring before you finish reading it… So actually make it realistic.
  5. Meditate, journal and/or do some breathing exercises. This make you get to the present moment. To some this will sound very spiritual, but honestly it is just as well psychological. (If you want to make it spiritual be my guest, I myself do it so) How ever if you aren’t into the “voovoo” stuff; here is how I would do it. I would sit down, put calm nature/classical music on and concentrate on the breathing. Nothing more nothing less. This makes you calm down your nervous system and makes you more creative and relaxed. This in turn especially if you make it a routine makes you, more productive. Journaling is also great because it releases all of your brain space. Instead of having 50 things in your mind, you know you have it written down and you can get back to it later, and surprisingly enough you don’t get tired as easily. Why? Because you aren’t busy trying to make you brain shut up. Ever had those moments of writing an essay and having to constantly tell yourself to stop thinking about xyz and no you don’t have to do that other task now rather than writing etc. All of this is by the way also proven scientifically, so go ahead give it a try!

As you might have noticed none of these tips were how to miraculously work through 48 hours and not sleep at all. What this was; plan things smarter and take smart breaks not to be dead. It seriously does work. So go and have a try. Oh and make sure not to disregard these tips because you can’t apply them 100% If you work a very busy job while going to the bathroom do a breathing exercise, or on the bus. If you can go get a cup of coffee, stand up at you desk. If nothing else with a pretense of searching for a paper etc. You can always do something for self-care. And if your company doesn’t allow that, trust me when I say you can find better. Maybe not right now, but you can.

As always thanks for reading and comment down below if you want to ask something or add something!

If you haven’t yet, join the Changed Life Facebook community. The goal is to keep up a conversation and help one another! Link is here: FB ChangedLife
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Fitness, Health, Personal development

Nutrition and productivity

Have you noticed that on some days you are supper productive and efficient. You get an amazing amount of tasks done and you feel like you are on top of the world? But to balance those days out some days you have a feeling that a sloth could get more done and you are no smarter than an amoeba….sound familiar? For me too.

There are many reasons why you might have an unproductive/ sluggish day; lack of sleep, dehydration, lack of exercise. Then what we will concentrate on today; bad nutrition. Now before you start to attack me with your (pitch)forks, I would like to mention that your meals can be generally healthy and you still could be feeling like a blob. And if you can honestly say that you are healthy with your diet, hydration, sleep and fitness and you still feel bad; please contact a doctor. Heck contact them anyway. But for those people who can’t honestly claim even 90% healthy habits, this post is for them. (ME)

why you might have an unproductive/ sluggish day; lack of sleep, dehydration, lack of exercise. Then what we will concentrate on today; bad nutrition. Now before you start to attack me with your (pitch)forks, I would like to mention that your meals can be generally healthy and you still could be feeling like a blob. And if you can honestly say that you are healthy with your diet, hydration, sleep and fitness and you still feel bad; please contact a doctor. Heck contact them anyway. But for those people who can’t honestly claim even 90% healthy habits, this post is for them. (ME)

Through out history we have been developing and adapting. Many theories suggest that one of the biggest changes for us humans, and why we as a species have survived was first introducing fish and meat into our diet and then learning how to cook it as well. This however has within couple of decades turned against us. While I honestly believe that some fish and meat products in our diet can be healthy, I will be first one to admit that being mostly meat based is probably no the healthiest (especially not when it is part of fast food).

Heavy saturated fat based foods make us groggy as it is more difficult to digest, making the blood from our head go to our digestive system. On the other hand too many carbs/sugars makes us have a spike of energy and then we are all of a sudden very tired. Usually this is followed by us eating again or drinking coffee/energy drinks to get us back to being able to work. Then we crash again and it ends up being a vicious cycle.

How should we eat? I don’t think I can answer that without some disclaimers: 1) I am not a doctor, nutritionist nor have I researched the topic enough to promise miracle results. 2) I don’t think there is a diet that fits everyone (and I don’t think there are miracle diets). I can however suggest some things by what I have read. This is based on my research on what are healthiest foods for productivity A well balanced diet with healthy fats from nuts and seeds, avocados (can I hear a YAY from all the millennials) Some good carbs; for example vegetables, fruits, whole grains. And proteins from either plant sources, like legumes and if you aren’t vegan then some fish and lean meats. Now even if you are vegan I know you can have a balanced diet. Just don’t restrict yourself and remember to take supplements. Especially B12 and iron. B12 is very hard to get from plants only and iron while possible, is often something that will be lacking on a vegan diet.

Speaking of vitamins and minerals, some that are supposed to help with productivity are B-vitamins, vitamin D3 (D-vitamin deficiency is especially common in northern countries due to the lack of sun light, just keep that in mind, especially during winter months.) Omega 3 Fatty acids, vitamin C and magnesium. Most of these are reasonably easy to have in your diet. But if you have some dietary restrictions, like being vegan, not being able to eat fish or being allergic to some fruits/veggies with these vitamins/mineral, please do take the time to supplement. More info about these vitamins and where to find them: 5 Vitamins & Minerals to boost focus, concentration and productivity

Productivity is a result of many things. Healthy lifestyle, good habits and systems that make it easier to do things than to procrastinate.

What do you think is the biggest aspect of your lack of productivity? (If you lack it) Eating habits, lack of exercise, lack or sleep (perhaps them all?) Being unorganized, not having discipline(actually meaning having good systems in place)

Comment down below, I would love to engage with you! And as always thanks for reading 🙂

Xoxo

Goals, Personal development

Productive resting

Having freedom is dangerous. What if you never do anything actually good for you and your health, whether it is mental or physical? What if when you make your choices you don’t think about how they will affect you in a couple of years?

I am a lazy person. I could easily just veg out and watch YouTube for my whole life. How ever I try really hard not to do that, so what can I or us do that will make us feel rested but still not be a total waste of time.

I want to put a disclaimer here because I am sure someone is feeling very threatened that someone dares to tell them not to watch YouTube. You can do it. Just keep your head in the game and don’t over do it.

If you would die today. Would you feel like you had a fulfilled life? Would you feel like you did all that you could to achieve goals? Did you get anything done from your bucket list? No? Me neither.

So here are some ideas for you to start resting productively, letssaaa go 😉


Photo by Sidney M. on Unsplash
  • Make a bucket list of things you want to try. This can be an event you want to participate in, a habit you want to try, anything. I will next list out ideas that could go into your bucket list.
  • Date night; this can be with you and your partner, you and yourself or maybe you and your friends. Whom ever you will share this time with, try to plan. Don’t make it too simple like; Veg out and watch YouTube. That is what we want to avoid doing. Maybe plan an outing or a game night. Of if you are doing a date night alone, plan a pamper routine. Read a book you have put aside for “when I have time”…. yeah the time is this date night 😉
  • Travel to a destination that you want to visit. This could be near or far away, what ever suits your life right now. If you can’t afford to go on a road trip on your own, how about you save up for a while and ask your friends/partner join you. This way you will be able to have more money and not be alone. However there is nothing wrong with going on your own. It might just be a bit of a longer time that you have to save, depending where you want to go. Plan it out.
  • Meditate
  • Watch a Skillshare video that will teach you something and actually implement it: Skillshare To try out click here and get a 2 months free try out. (I am not sponsored at all I will however get one month free for everyone who becomes a premium member after the 2 months are up)

Photo by JESHOOTS.COM on Unsplash
  • Watch a documentary. And don’t be passive about it. Write up notes as you watch. Check out some details after. It might never do anything for you or one day you might impress your potential boss by knowing about something that they wouldn’t have expected you to have know. (You can obviously do for the sake of curiosity as well)
  • Practice a skill. It might be doing a handstand, maybe a Yoga pose. What ever it is. Just use a couple of hours to work on that skill. Who knows it might become your thing 😉
  • I kind of already mentioned this but read. Read read read. It makes you rest from what ever you have to do. But it is still keeping your brain active. If you read a non fiction book you can learn and maybe implement new ideas. But even with a fiction book, you will get a lot of benefits. Making up a world in your head and escaping the reality can do great things for your health and creativity in your own projects. I personally at least feel like I am a lot more rested after reading a fiction book than just staring at the screen for ages.
  • Go for a walk. Yes it is that simple
  • Figure yourself out. Journal, have a journal prompt. Figure out anything you can about you. Isn’t it weird sometimes that we know a friend better than we know ourselves? I mean why can we give advice to a friend but when it comes to ourselves we are clueless? Well…. maybe after journaling and figuring things out, you can give advice to yourself
  • In case my ideas didn’t show case my point I shall write it here in a more clear way. When I am mentioning productive resting I mean getting our mind of work/studies or what ever else is stressing you out, and giving it a break, while not shutting it totally off. Shutting off is sometimes a good thing. But when it becomes a method to procrastinate, or to veg out totally, it becomes unhealthy. And while I am sure that the ideas I mentioned in this post are something you can still over do, but most of the time the risk is smaller than with say Instagram, YouTube or other social media.

If you want some ideas for challenges you could do or things to put on bucket lists check out the Goal Guys on YouTube (no the irony isn’t lost on me) Goal Guys My favourite video from them right now is this : I tried to go 7 Days Without Procrastination One of the reasons why I love them is because they inspire you to gamefy your goals and try new things without huge commitment fear 😉

Also here is a link to my bucket list on Pinterest: Bucket list Pinterest

Thanks for reading and hope to hear from you in the comments. What should I write about next? What are your bucket list items?

Xoxo, Changed Life

Personal development

Why you should never trust anything?

Not everything is the way it seems. Have you noticed how sometimes you listen to someone and they seem to know what they are talking about… but do they? A politician who says strong words that we sometimes sound kind of true in the moment but a bit later when you think about it it really starts to sound like propaganda?

Have you thought about why you trust politicians? Or those “health gurus”. In the end, it is so much about how they talk… and if you don’t have any knowledge about the subject you are very easy to manipulate. Almost anyone can convincingly talk you into believing anything they want. What then? Well… then you can ruin your health or you start acting like an idiot because of what someone else told you to do. You can ruin your chance and a great life. But what should you do?

Research, research ….research yes, it is that simple, kind of. It just takes more effort than to just blindly follow. However, if you want to be sure that the information you get is the truth, research the shit out of the topic. If you can have a conversation with the politician or the health guru, try to do it. Do they answer your questions or do they try to evade the questions?

Research Research Research:
Photo by João Silas on Unsplash

If you can have an adult conversation and they give you good answers to your questions it is always a great sign. If they get offended and call you a hater… well that seems a bit childish and them yelling loud they are right doesn’t mean that they are. So if they seem to get weird about questions, you should probably research more. Even if they are transparent, research a lot but especially if they seem to be hesitant to answer your questions.


Question, Research and then Form an educated opinion of your own

Me

My point is that in today’s world we have information, billions of sites and pretty much anyone can become a political leader or a health practitioner. And that is why we must question everything and everyone (hey, you should question yourself too, don’t you forget that you can be a fraud as well)

If a doctor tells you to take antibiotics…question it. Research it. There are more and more studies that prove that antibiotics aren’t the greatest answer. So just make sure you see if there are other options. And if there are no other options remember to take super good care of your gut during and after taking antibiotics.

Also… this is not something you should read and be like ok whatever she says is the law. It isn’t. Everyone is different if we think about health. And everyone has different life views and I wouldn’t try to force my views on someone who doesn’t want them. So take my blog with a grain of salt. And be sure to check my resources and find your own and make up your own mind. You have a great brain use it.

People who have helped me to think outside the box and their recourses:

Tom Bilyeu: https://www.youtube.com/channel/UCnYMOamNKLGVlJgRUbamveA

Thomas Frank/The College Info Geek:
https://www.youtube.com/user/electrickeye91
https://www.youtube.com/channel/UCqfULGuGGjpAfVsADlVR6vQ

I have other people I look up to in these kinds of topics, but these have been my most favorite videos/podcasts lately. What do you guys think? Hope you have a great week and comment below what you would want to read about next!

Xoxo Changed Life

Personal development

January Favorites

Music

Ahhhh music… I don’t know what I would do without it… I swear music makes everything amazing. Anyway, in general in music, I like deeper more melancholic music right now. Not sad music, just not upbeat like I used to. (Tho I love some pop to dance to once in a while 😉 ) But right now my favorite singer of all time is LP go listen to her here: https://www.youtube.com/watch?v=wDjeBNv6ip0&list=RDMM&start_radio=1

Learning

  1. I love listening to Audio Books on Scribd. It is a platform with books, audiobooks, and magazines on any topic. It is pretty affordable considering how many books you can get for the one monthly price of about 8 €/ month (not sponsored)
  2. Skillshare: With less than 100 € a year you get an unlimited amount of courses. The topics go from learning the coding language to painting with watercolors. Learning about business to writing better. Languages, business and pretty much anything else ( oh and if you are great at something you can make a course yourself as well!)
    (not sponsored)

Photo by bruce mars on Unsplash

Fitness

I have been so lazy for pretty much most of my life. Now I am back on track going to the gym and taking lessons! I love my gym. It has so much variety classes range from dance to yoga to muscle training and obviously, in the gym itself, you can work out anything you want.

Comment down below what your favorite things are right now. And also should I make this a recurring monthly post? What do you guys think?

Thanks for reading

Xoxo Alisa

Personal development

5 Habits before 2019

1) Structure

I want to wake up around 4.30 and 5. I know many people will get very tired of hearing this. Especially if you feel you are a night owl.  I understand as someone who kept telling myself I prefer to work at night. And well sometimes I do. But if I have to do creative things and/or concentrate on myself once in a while I do like to do it in the morning. 

  1. When you wake up early you balance out your hormones. You can read more about this here: 4 Sneaky Benefits to Waking Up at 5 AM but science states that because waking up early requires going to sleep early you balance out your hormones. The best sleep time for being the healthiest happens between 10 PM and 2 AM. That is the reason you might now wake up tired even if you wake up super early. 
  2. Waking up this early would also give me more structure. Especially if I have days I go to work later or if I don’t have work/ school at all. 
  3. Waking up at 4.30 or 5 requires some decipline. If you succeed in that it means you start your day right away with saying yes to the hard things.  

2) Going to sleep early 

This probably should have been the first goal for me, because this is what ensures that I actually have the energy to wake up. But we will roll with it. I actually don’t have an issue to go to sleep early. But I don’t have a routine set for the night and that can cause some issues…especially after a long work day when my brain runs around like a hamster in a wheel. “Gonna be late, gonna be late… for what? I dunno, just gonna be late” 

Gnight sleep tight, don’t let the bed bugs bite 😀

3) Use my phone less…

 We already established earlier on in the blog post about phone addiction that I use my phone too much (and that you probably do as well…). I mean 5+ hours a day… that is WAY too much. Even if I use my phone a lot for work.  The phone distracts me from work, studying and from going to sleep. I usually do end up putting it away by 22 or very least 23 PM but, that doesn’t mean I get good quality sleep. And 5 hours from the day is like one third of my whole day…. so that is very scary. 

4) Read for 30 min- 1h a day

Yes, this is very much possible. Instead of being on youtube for 3 hours… I could read for that time. And since I know that I won’t be able to do it for that long right away I will start slow with  30 minutes  to an hour. Obviously I can do more, but to start of slow and steady. I really can’t use the excuse of not having time to read when I literally kill it by scrolling on my phone… 

 A great time to read when everything else is silent. Morning and evening

Photo by Yuri Efremov on Unsplash

5) Gratitude/Meditation 

So this is something that many people kind of want to brush off as a bit of whoo whoo. But well, first of all, I am a bit whoo whoo and second science actually backs this up. Soooo…. let’s get to the point. Gratitude makes you stop that hamster wheel and makes you be happy right now. Instead of always thinking about the day you get/achieve something and “Then I will be happy” … nope, you won’t be, because there is always another shinier goal you have to get. So be thankful now.

The other part of it is meditation (or you could do a thankfulness meditation and that way kill two birds with one stone). Meditation has been shown to change the way your brain is wired and if you do it in nature it is even better. Meditation clears out the clutter in your brain, making it easier for you to do what you set out to do. This is why I really need this goal in my life. Because I always have 50 things on my to-do list. But then I just feel like my brain explodes because I can’t concentrate on the one thing I am doing.

In conclusion 

This year has been about changing my life for the better. It has been about executing more and thinking less. Planning less and just doing it. And I have achieved a lot of that …. but not as much as I want. So with these habits. Which I hope to actually make constant before 2019 … I hope I will step up my game.  

 Thanks for reading…. tell me what are your goals for before 2019? 

Goals, Health

Change my life in 365

Let’s be really really realistic here. I will not achieve every single goal that I want in 365 days. But I have until May 12, 2019, to change some shit in my life fundamentally. I will not take credit for this idea. I was inspired by Dottie Jame a YouTuber with this video she posted a while back, and I saw a while back as well. (Check the video here: https://www.youtube.com/watch?v=qlhtued3OEw)  But today is when I want to officially start my journey.

I will sound harsh in this post, but I don’t want you to think that I hate myself or that there isn’t love in the relationship I have with myself. It is exactly that love that is pushing me to change who I am rapidly becoming the person I actually want to be.

I suck:  I seriously am bad in some of the most important things in my life

  1. My eating habits
  2. My fitness
  3. My sleep rhythm
  4. I tell myself I will do xyz but I don’t do them for more than 2 days.
  5. I pity myself
  6. I blame everything and everyone else in my life, except myself.
  7. I am not organized
  8. I don’t actually try and I’m lazy

I’m in a vicious cycle and it is all my own fault

I am good at: It isn’t all bad.

  1. When I have to do something I commit to it
  2. I am there for my friends
  3. Even if it takes a while I admit when I am wrong
  4. Once I get past a certain point I no longer sugarcoat things
  5. I am passionate even if my other life choices have dimmed the light
  6. I realize I have to change

What are my goals for the next 365 days?

Really I have just one goal. Get my energy back. I have been energetic when I have been younger (and I’m 22 now, so it wasn’t that long ago). I would be headstrong and I wouldn’t let anything stand in the way. But at somepoint, I started to listen to other people’s opinions and voices and they became my voice. And I am not blaming anyone, because I have let other people’s  approval dictate who I should or shouldn’t be.

In order to get my energy back I have certain things I must do:

  1. Change my diet
  2. Start exercising by doing what I actually enjoy doing
  3. Having a routine and folloing through with it.

Now I am fully aware that I will not change all of that right away and there are days that I will fall off my path.

Regarding my diet, I swear that I will never be able to only eat healthy food. Not because I wouldn’t be capable. But because I just don’t want that kind of limitation for my life. If I go out with my friends and I want that burger, Imma eat that burger. On average I want my diet to be mostly healthy.

Exercising will also be a challenge because it has been so long since I have done it properly. I am not going to promise 6 times a week gym sesh. Its good if I will make it to the gym two times a week. Because I don’t like the gyms that much (mostly because I have no clue what I am doing) Forming a daily routine that I will actually stick to is going to be a killer for sure. 

I am sure we have all heard of how habits are formed. Good or bad. How the brain’s neurons literally form pathways so that those habits are easier for us to access. This means that in order for me to change those habits I have to fight against the brain’s natural inclination on doing what is the easiest for us. So eating fries because making a salad is slower or laying in bed instead of going for a walk/ gym session. Rather watch netflix instead of actually working on the projects you have and so on.

Oh boy is this going to be one crazy journey for me!  And it will be a hard one too. Wish me luck and you are welcome to join me on this journey as well. If you will leave a comment telling what your goal(s) for the next 365 days will be.

xoxo

Alisa

 

Personal development

Are you addicted to internet? I am

While researching this topic  I found an article written by Billi Gordon: “How social media is harmful to your brain and relationships”.  (PsychologyToday)

The phrase that stood out the most was  “Right place, wrong brain” What he meant by this, is that our brain isn’t up to date with the new technology. Our brain still lives in the society where we have to be afraid of bears and wolves. Our brain really needs an update, but it seems our brain evolves very slowly, last change has been about 6 000 (Correct me if I am wrong) years ago, and major changes were probably 10 000 years ago if not more.

According to Gordon’s article, there have been negative impacts to our health from overuse of the internet. Ventral Tegmental Area (VTA) in our brain, that monitors our social needs, doesn’t see the difference between social behavior online and in real life. This means that we get as much dopamine, the feel-good hormone, from a successful picture post to Instagram as we would if we would have an actual conversation with a person.

This also means if we don’t get “enough” likes our pleasure hormone levels go into deficits. This experience could be compared to being banished from a tribe for our ancestors, as Gordon states. The problem with VTA in regards to social media is that is can’t control its reactions. It is too primitive.

Social media encounters are seen as a threat by our brain, and internet trolls and death threats aren’t helping our brain with that. These experiences are stored in the hippocampus that works as the memory center in our brain.  It then compares what it sees on the outside with the information that it has already obtained. Technically every time we are on social media, we are reinforcing some sort of a version of the reality into our hippocampus, whether it’s negative or positive.

Due to the perceived threat, our Hypothalamic Pituitary Adrenal axis initiates the stress response. The same as in the old times would have made us run from wild animals. The issue with is is that stress in small doses is perfectly normal, healthy even. But stress on the daily, many times a day can lead to elevated blood pressure, which is meant to help us in a fight or flight situation.

Too much stress can lead to cardiovascular diseases, insulin resistance, diabetes, and obesity plus many other health issues, whether physical or mental. Stress makes us reactive, as we stop thinking logically and think with the animal part of the brain “Survive now, ask questions later” as Gordon put in his article.

It also makes us more awkward in actual social situations, online we are way more comfortable just saying what we think and being ourselves (or assholes sometimes). A YouTube video by Asapscience mentioned 5 ways that social media is changing our brains and behavior. First of all due to the fast dopamine release when we use social media 5-10% of internet users are not fully in control of when they use it. Have you sometimes noticed that you reach for your phone because you swear you heard a bling or it “vibrated”? This phenomenon is called Phantom vibration syndrome and it is fairly new, but the idea of it is terrifying. Can you imagine, that your brain is so addicted to the social media, it will imagine a sound just to get to check it again?

Dopamine releases are so addictive, that actual brain scans reveal that people with drug addiction have similar impairment in their brains as internet addicts.

What else are we all addicted to? Talking about ourselves, in a normal face to face conversation we talk about ourselves 30-40% but online it is up to 80%. And imagine how much dopamine is released when you are celebrated by hundreds of people? Or how horrible it feels if no one likes that one super cute picture of you?

Social media is giving us the same dopamine boosts as love, motivation, and orgasms give. Imagine the generation that would rather just sit on the computer than find love or have the satisfaction of finishing a demanding task. Or that likes to pretend that we achieved something just because the picture of our dog got up to 100 likes (or more, if you are really famous online), oh wait that generation sounds a bit like the current one… oh shit…

What is the harm in being addicted to social media/internet?  Spending hours in front of the computer for work, plus social media? Not going out with real friends because Friends are airing their 6000000th episode? (Or you have to watch all the previous ones) Not being satisfied with anything because it doesn’t happen in 1.5 seconds? All of these things are going to affect your life and how fulfilled you feel in it. I have often felt and still feel like I am unmotivated and “shit” at something because it doesn’t happen fast enough. Or I start looking at social media or my email in the morning and I feel like I don’t even want to get up because that girl is so pretty and I am not and also I have to answer to 5 emails.

Schedule social media and emails in, if you lose people with taking care of yourself? Well, then those people weren’t supposed to follow or be your friends anyway. Adios to them!

It has been a while since I have written, how this post makes up for it a bit. I should be back with full vengeance again. Please tell me what you thought about this blog and what you would like to learn next. Until next time 

– Alisa
Sources:

Social Media Is Harmful to Your Brain and Relationships, Billi Gordon, Ph.D. 

https://www.psychologytoday.com/us/blog/obesely-speaking/201710/social-media-is-harmful-your-brain-and-relationships)

5 Crazy ways Social Media is changing your brain right now, AsapScience, Youtube

https://www.youtube.com/watch?v=HffWFd_6bJ0

Is the human brain still evolving?

https://science.howstuffworks.com/life/inside-the-mind/human-brain/brain-evolution1.htm