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Kathryn Sason

Wholesome Mind

How to Meditate for Beginners – A Wholesome Guide

How to meditate for beginners: the guide you’ve been looking for!

If you’re looking for information on how to meditate, you know this is more than just a trend. You’ve probably noticed how a lot of people, including famous and recognized people, are benefiting from it. Meditation has actually been practised since ancient times in countries like Japan, China, India, among many others. Monks have used it for millennia to achieve enlightenment.

Now, thanks to globalization and the internet, this practice is just one click away. And it’s helping thousands of people to live a more wholesome and peaceful life.

That’s why I’m so glad you’re here!

You’re taking the first step into improving your life and your mental health. That’s something to be proud of. And I’m more than happy to help you with this guide on how to meditate for beginners.

Let’s get to it!

beginner meditation

What is meditation, and what are its benefits?

When following too many influencers and coaches on the net, we may mistake meditation with some out-of-world experience. I’m sure we have all seen those memes about meditation being a psychedelic trip. And for people that meditate as a way of living like monks, it can happen, although I wouldn’t know for my own experience.

As a beginner in meditation, you’re not likely to feel like you leave your body; neither will you feel like your soul is soaring in an empty sky… Sorry about that. To most, meditation is more like a grounding experience, one that brings us to the here and now. A tool to improve and harmonize the relationship we have with our minds.

The point is to let go of the urge to control our stream of thoughts. It’s not about fighting against distractions; it’s about just allowing them to pass… not clinging onto them. Instead of getting infatuated with your thoughts, you’re allowed for that short period to just observe them. There’s no need to judge your emotions; just acknowledge them and then let them flow naturally.

That’s what meditation is really about, giving your body, mind and soul, a break to recharge energy and lower down the accelerated pace from day-to-day.

Among the advantages you’ll achieve with this practice, I think you’ll be interested in these proven health benefits:

  • Healthier heart
  • Stronger immune system
  • Coping skills for stress, depression, and anxiety
  • Improved memory
  • More quality sleep
  • Management of premenstrual syndrome.

And if these weren’t enough, learning how to meditate can provide these other science-backed upsides:

  • Increased concentration and focus
  • Increased self-esteem due to a better understanding and consciousness of your true self
  • Improved response in addiction fighting
  • Management of chronic and acute pain
  • Promotes empathy towards others

Meditation types: which one is recommended for beginners?

You may not know it, but there’s not just one type of meditation. Different techniques are available for distinct purposes, while some may serve far more than one.

Not all meditations are beginner-friendly; some of them require previous training and familiarity. Finding the ‘correct’ type of meditation for you may take you some time. But if you are new to this, you may consider starting with mindfulness meditation.

Mindfulness meditation doesn’t require much for you to practice. Plus, it’s easy to improve just by repetition, and it doesn’t take much time. Let’s look at this and other types of meditation that you may want to try at some point in your meditation journey.

Mindfulness meditation

The first thing we may know is that mindfulness and meditation are not the same exact thing. Mindfulness by itself talks about a way of perceiving life. Being more aware of what surrounds you here and now. Mindfulness meditation, on the other hand, responds to being mindful during a certain period. Using it as a relaxation and grounding tool. They’re naturally related – practising mindfulness meditation will help train you to increase your awareness in everyday life too.

Later in this article, we’ll explain step by step how to meditate for beginners, using the mindfulness approach.

how to meditate in bed for beginners

Transcendental meditation

Another practical technique for beginners, this method consists of repeating a mantra. Through softly spoken repetitive words, the aim is to achieve an elevated state of calmness.

The movement endorsing mantra meditation affirms it works with everybody. Even people that can’t meditate. The counterpart is that only certified teachers can teach it, so you’ll have to invest if you want to meditate this way.

Other types of meditations

Now, have a look at other types of meditation:

Bodyscan meditation 

It’s functional for checking your physical health and enabling full-body relaxation. As the name implies, it consists of scanning each part of your body methodically. The curious part is that you should do it from the feet up… after grounding your feet consciously. It may help with symptoms like depersonalization or dissociation.

Walking or moving meditation

Movement is a great way to be more mindful and meditate. If you’re not used to exercising, something as simple as walking will be more than enough. Other activities like dancing or yoga are great for meditating too.

But it doesn’t end there;

Moving meditation may include cleaning or baking-like activities. This type of meditation is great for increasing focus and enhancing energy. The technique is that you attempt to make each movement with great awareness and conscience.

Focus meditation

As a more extreme form of mindfulness, focus meditation concentrates your attention on one particular objective. Focus meditation usually requires some sensorial stimulant like a gong or beads. This method brings many considerable benefits, but it may also be more difficult for beginners.


What if I told you meditation could also promote empathy and kindness? That’s what this meditation is about. This ancient Buddhist meditation, also called Metta, consists in consciously wishing for the wellbeing and freedom of others and yourself. This practice awakens positivity, empathy, and even happiness, helping cope with depression, anxiety, and stress.

Now that you have a general idea of what meditations you may explore in the future. Let’s continue with our guide on how to meditate for beginners.

How to do mindfulness meditation: learning how to meditate from scratch

Ok, so we already stated that mindfulness meditation is not about emptying your mind, avoiding your thoughts, or having psychedelic experiences. We also determined that this type of meditation has much more to do with training your mind to focus and be present.

There’s no secret in here; it will take time for you to see the improvements. But it’s worth it, particularly if you’re struggling with anxiety or a stressful period in your life. The main goal of this method is that you become able to apply it to your everyday life. Not only being mindful when it comes to meditating but every day.

You’ll eventually be able to decide if you want to adopt this vision of life. But you should not run before you learn to walk.

So, first, let’s see how to meditate step by step.

  1. Set an intention: having a purpose from the beginning may help fight the urge to quit meditation.
  2. Wear comfortable clothes: neither too tight nor oversized, that may distract you.
  3. Turn off your phone and other devices, or switch it to airplane mode.
  4. Find the place where you would be the less distracted: you must reduce distraction as possible, particularly if you’re learning how to meditate.
  5. Choose a time when there’s less noise: it’s recommended to meditate at the same time every day, so choosing a quiet time is beneficial.
  6. Find a comfortable position: whether you’re sitting on a meditation cushion, or lying down, make sure that you are comfortable staying in the same posture for a few minutes. Even so, it’s recommended to begin in a straight sitting position as it prevents you from falling asleep.
  7. Set a time for your practice. If you’re unsure, you may start with a couple of minutes and go from there.
  8. Warm-up (optional): some people find it easier to focus if they’ve activated their body before meditation. Try some light yoga or stretching.
  9. Close your eyes or keep them just slightly open: keeping your eyes open may lead you to be easily distracted. But forcing them shut may also have counterproductive outcomes. So, just find an in-between where you feel at ease and can calmly hold it for a few minutes.
  10. Begin with a few deep breaths to set the mind into the mood.
  11. Keep present that your mind may and will wander from time to time: Leave judgments outside; this moment is for you to be kind with yourself.
  12. Recognize the time and space you’re in: give yourself these few minutes to perceive the present.
  13. Notice any mental and physical sensation on your body: whether it’s tension, fears, skepticism, restlessness… Compassionately identify them, and let them go on their way.
  14. Be aware of your breathing: where do you feel it most? Is it agitated or slow? Have you inhaled? Be aware. Have you exhaled? Be aware. But once you notice it, don’t try to modify it or control it.
  15. Avoid trying to feel a particular sensation: it’s easy to get derailed into trying to actively feel more relaxed. But that may lead to frustration if the feeling doesn’t come out as expected.
  16. Regulate your breathing (optional): once you get some practice, you may start timing your breaths. So you take the same time to inhale than to exhale. Counts can go from 3 to 8, depending on your capacity.
  17. Let go of regulation after a few breaths and let your stream of thought run freely.
  18. When you feel yourself clinging to any idea, kindly remind yourself to let it go. And repeat.
  19. When you feel like it’s time to go back into your regular activities, do it slowly and with care. You may stretch a bit to re-activate your body.
  20. Remember that there’s no doing it right or wrong. Meditation will always feel different, but as long as you’re doing it, it’s right.
  21. Make it a habit!

While these steps are a guide and not a law, I hope they help you find your way into mindfulness meditation.

If not…

Remember that you can always turn to guided meditation, whether it’s through a trained instructor or a meditation app (you can see a list of apps and resources at the end of this article.)

meditation benefits

Mindfulness meditation techniques

Some experts consider that any technique that focuses on acknowledging any present factor is also a form of mindfulness meditation.

In that sense, we may find some already mentioned in this article and some new ones:

  • Walking meditation
  • Bodyscan
  • Mindful eating: consists of focusing on the sensations created while eating. It includes tastes, smells, and chewing.
  • Grounding technique: it consists of counting at least one thing you can hear, one you feel, one you can see, one you can smell, and so on. This technique helps with anxiety and feeling present.
  • S.T.O.P technique: the acronym stands for:
    • S: stop your current activities for a moment.
    • T: take a conscious breath but don’t change your regular pace.
    • O: observe your thoughts as if they weren’t your own. This way, you may analyze the situation from a different perspective.
    • P: proceed to reach your support circle. It may be a friend or a relative.
  • Alternating your nostrils for breathing: it will equilibrate the oxygen on both hemispheres of your brain, increasing focus.

How many minutes should a beginner meditate?

Meditation is not an endurance race. The amount of time you meditate is less significant than you consistently practice… Even if for a few minutes. Some guided meditations only last around 2-5 minutes. And those are perfect for restless beginners who find it hard to stay still.

But in time, you may find that you enjoy practicing it for 15-20 minutes or more. All times are perfectly valid; just make sure you do it as regularly as possible. The moment you decide to begin meditating is the tipping point for change. Avoid judging yourself if you only achieved a couple of minutes! It’s always better than not doing it at all!

What to think about while meditating?

There’s no correct answer for this question, as the idea is to avoid controlling your stream of thought. Nobody can stop thinking, what you can do, is observe and then let go of your thoughts or let them pass by. It’s only natural that the mind wanders, and any kind of consideration can pop up when meditating –even some embarrassing visions!

But that’s ok!

As long as you let them go and allow them to pass by. And if you notice you got sucked into the thought, just go back to focusing on your breathing… no judgment, just repetition, and practice.

Finally, and as promised, I will provide a list of different resources such as apps, courses, and books for the meditation beginner.

Good apps and resources for learning how to meditate

The best way to stay on track when we have no idea how to meditate is by drawing upon guided meditations and experts.

In case you don’t have any, here you can find some interesting tools:

Mindfulness courses with certified instructors

Guided meditation and videos

Apps and downloadable tools

I really hope that this beginner’s guide for meditation generates a positive impact on your life. If you still have doubts about how to meditate, feel free to reach out to me for further information!

If you enjoyed this article, you may find our other piece about knowing your self worth.

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Benefits of Composting – what are they?

What are the Benefits of composting?

The times in which we’re currently living require that we do more for our planet. You being here means you already are thinking about the benefits of composting, but perhaps you’re not convinced yet?

The benefits of composting include not only a positive ecological impact but also advantages in the health and economic realms.

Of course, making compost is more than just gathering organic waste. And if it’s not done correctly, it may end up just making a huge mess… a very smelly one indeed! There are different components and methods of composting, and they all offer their own unique benefits. Depending on your space, time, and materials, the technique that suits you may vary. But there’s nothing to worry about! Composting is just easy as pie once you know what you’re doing!

Today, we’re not just focusing on composting techniques, as it is crucial to understand the whole process and its full benefits for the soil, yourself, and the environment.

What’s more ecological than turning your garbage into a natural fertilizer? I can only think of a few things. Soon you’ll see why everybody should compost!

Before we begin, and in case you need it, here you can find some basics on composting at home by the EPA.

So, let’s get into the matter and check out the benefits of composting.

5 benefits of composting for your plants

Let’s take a look at how composting will change the game for your crops:

Increases the nutrient quality of soils

Composting promotes humus formation, which sticks soil together and keeps the nutrient materials right where they should be: where they’re munchies for your plants! Plus, the material you use to compost is organic, which means it produces nutrients from itself… Nutrients that otherwise would end up in the trash can… wasted. But that’s not all, it also makes it easier for the ground to hold on to those nutrients.

Retains water

Have you ever seen how you water your plants and crops, and the water just passes through it or runs down from the top of your pot? That happens because the soil is unbalanced. Whether it’s too tight or too loose, it’s not agglutinated enough, and it won’t be able to retain either water or nutrients. The lack of absorption capacity will make the water run off laterally from the top of the soil. As a result, it will take nutrients away with it, eroding your soil without you noticing.

Composting material is filled with sticky humus that results from the decomposition of organic matter. This gluey texture helps keep the soil agglutinated and balanced – tightens it or loses it up, helping it retain the nutrients, so plants can benefit from them. The same happens when it comes to water; the proper balance and agglutination of the soil help retain the liquid, so it doesn’t erode the soil.

Healthier plants

There’s no better cure for your plants than the one that comes from natural sources. I guess you already understand that compost generates natural nutrients and helps soil keep them in place. Additionally, compost helps keep alkalinity and acidity levels in the soil. Meaning it balances the pH. Most plants need a specific level of pH, which is hard to balance synthetically. Compost will do the job for you most of the time. This means that your plants will be nurtured naturally, reducing the possible side effects of using chemicals and naturally taking away pests.

environmental benefits of composting

Promotes the growth of beneficial microorganisms

The decomposition of organic material helps to encourage the growth of all kinds of microorganisms, from bacteria to fungi, to insects… These organisms break down the particles in organic waste, generating the valuable hummus we’ve been talking about. Not only do they provide the stickiness soil needs to retain water, but they also generate nutrients and help plants absorb them.

Makes plants more resistant to pests & limits weed growth

While you still need to be careful about the health of your plants, keeping a balanced soil will also keep their “immune system” strong. In the same way that we are less prone to get sick when our vitamin and mineral levels are balanced, plants get more resistant to most pests and diseases when their soil has good nutrition.

Additionally, the temperatures generated by decomposing materials usually discourage or deactivate certain weeds that otherwise could parasitise your plant. Weeds generally like to grow on imbalanced soil like low potassium soil. When you keep their ground healthy, your plants will grow healthily too!

As you can see, your plants will highly appreciate the benefits of composting. But if you think that’s all you get when you adopt this practice, let me tell you there’s more!

Let’s take a look at the health and economic benefits you’ll get from composting.

Benefits of composting to human health

Believe it or not, composting can directly impact your health if you plant edible greens. When you consume fruits and veggies that grow on composted soil, you’ll benefit from:

Fewer chemicals into your body

As you probably can imagine, plants absorb what there’s on their ground. Sadly, all kinds of heavy metals and chemicals can be found in the water, soil, pesticides, and fertilizers. All these toxic compounds will enter our system when we consume that plant. Composting reduces the need for pesticides and fertilizers almost to zero, leaving those chemicals out of your body. And further more… with compost, the metals and contaminants already in the ground will bind together instead of binding to the plant. Therefore, they won’t get the chance to get to your system through food.

Healthier vegetables and fruits

This is basic stuff, and I don’t think there’s much to explain. When you have soil richest in minerals and nutrients, that’s what your crops will consume too. And if you eat plants that grew on highly nutritious soil, those plants will deliver more nutrients to you. On the other hand, if the soil is eroded or has just enough nutrients for them to grow, your plants won’t have much to deliver to you when eaten.

Reduces methane and other contaminant emissions

Reducing gas emissions is crucial for both our health and the one of our planet. Composted soil reduces not only the number of emissions we would need to process organic waste in landfills… it also promotes the decrease of these gasses already existing in the atmosphere. Plants that grow on composted soils tend to develop faster and grow more. Meaning not only would you produce more and healthier food in less time. But you also reduce the emission of these gases from local landfills.

benefits of composting at school

Cleaner and less polluted air is naturally healthier for everybody! So, indirectly, composting promotes healthier airspace and the health benefits your community can get from it.

Revitalized natural water sources

We know that consuming polluted water is one of the first causes of diseases nowadays. As we mentioned, compost promotes the absorption and filtration of waters into the deepest layers of the earth. During this drainage, which passes through different ground layers, the water seeps and settles to the bottom. There it feeds and becomes part of natural water sources such as springs. These are the same water sources that will, then, provide water directly to the community. This water, filtered through soil drainage, is cleaner and healthier for human consumption, significantly reducing the diseases that come from the vital liquid.

Economic benefits of composting

Whether it’s for you or your community, composting also brings economic benefits that, many times, go unseen.

Reduces expenses at home

If you’re planting edible vegetables, using compost to fuel their soil will promote faster growth as well as healthier plants. But not only that, but it will also reduce the amount of garbage you need to dispose of. The very fact that you are not buying those veggies that you’re planting means you’re spending less. But in addition you won’t spend on fertilizers and pesticides, so you’re doubling the savings!

Plus, you won’t have to purchase as many trash bags or spend on garbage services. And you will also save the time it would take you to manage the trash… You know they say time is money!

Finally, when you consume your own organic crop fed with compost, you could reduce your risk of many diseases. This, in the long term, could result in fewer medical expenses.

Increased job offer for your community

According to the ILSR, communities with compost practices generate twice as many jobs as any other disposing facility.

Making waste a valuable resource

The RTS statistics on food waste shows America alone throws out more than 40 million tons of food per year, which translates into $160 billion worth of food that’s just being wasted! Composting can change this number. And not only reduce it but also turn it into profit and valuable resources.

Stronger food system

Community composting tend to benefit from all the advantages we’ve reviewed during this article, resulting in a generally lower budget. This happens due to the improvement and promotion of farmers’ produce, the reduction of expenses in chemical products, and the improvement in the health quality of the food. When considered separately, these benefits already save a lot of money. But when part of a community food system, the impact on the budget becomes quite significant.

Is composting eco-friendly?

So, until now, many of the benefits we’ve mentioned for economics and health also directly impact our ecosystem. So, there’s no doubt about it; composting is eco-friendly as it represents the reduction and leverage from what otherwise would be garbage. Plus, it promotes the regeneration of soil which is urgent as we’ve lost almost 30% of the farmable ground in the US alone.

We also saw that it promotes sanitation of potable water and cleanses the air through absorption of CO2 and reduction of gas emissions. Those are already enough benefits to consider compost as an eco-friendly practice. But what if I tell you there’re even more benefits that compost may bring to our environment?


Composting, whether at home or as a local practice, involves many other positive consequences for the environment.

What impact does compost have on the environment?

Less polluted oceans

The impact of cleaner waters in a community that composts will, in time, grow to a larger scale as water from any source always ends up in the sea. When we cleanse our water sources from a local point of view, it results in more clean water delivered into the ocean. And, this also causes fewer pollutants and contaminants arrive into our precious water mass.

benefits of composting at home

Regeneration of the atmosphere

One of the first causes of gas emission in the U.S. is the organic matter deposited in landfills. There, that material will simply rot, sending all those gases into the atmosphere. By adopting composting practices, we not only reduce the amount of organic matter in those landfills that won’t rot and emit gasses. We also generate the proper conditions for soil and plants to help us combat the damage in the ozone layer. According to U.S PIRG, if we had composted all the materials that went to landfills in 2015, it would have represented the same emission reductions as if we had taken 3 million cars off the roads that same year!

Composting reduces the use of plastic bags and saturated landfills.

Whether you notice it or not, half of the materials you throw away are compostable. When you throw that material away in a plastic trash bag, it adds up to a considerable amount of plastic that will be used to dispose of it. Then, more pollution is created in the landfills to process that waste and plastic. We could reduce all that plastic use, carbon emissions, and saturation of landfills by just composting the organic materials our community has at home instead of throwing them in landfill.

Final thoughts

As you can see, composting is not only beneficial for you, but it’s also highly beneficial for our planet. If you’re looking for the best way to save money, increase your health, and be more sustainable, composting is a game-changer.

So, don’t hesitate and take action!

Composting is convenient and, in time, it actually becomes easy. Trust me, once you begin leveraging on the benefits of composting and know that you’re also helping the planet, you won’t want to change back to old habits.

If you’re interested in composting in the U.S, here you can find some practical resources according to your location.

Good luck, and a good harvest to you!

If you enjoyed this article you might like our pieces on how to grow peppers indoors and growing lavender from seed.

If you have any questions or comments about this article please contact us here.

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Wholesome Mind

Goals In Life – How to Set Goals

Goals in life – a list of goals to set for yourself

Dreaming is a natural part of being humans; we all have dreams of all kinds. But are those dream goals in life, or do they stay in the oneiric realm?

It all depends on whether you want to accomplish the goals you set for yourself or just keep on romanticizing with no actions.

Goal setting (or a strategic method to plan your objectives) is the secret to materializing your dreams. And therefore, living a wholesome life where you can enjoy those desires and achieve a sense of fulfillment.

However, setting and committing to goals is not as easy as it sounds. Not everyone has the innate ability to program objectives clearly, and stick to them.

It takes practice and more importantly –like we mentioned-, strategy.

That’s why a practical guide for learning how to set goals in life is a game-changer for many people. And you can be one of those people!

If you are struggling with procrastination, the search for purpose, depression, frustration, or just to keep up with your regular habits… Then this article is for you.

But before we move on to the practical part, let’s start with some concepts first.

Meaning and importance of goal setting

Nowadays –particularly within digital reality, we all endure a lot of pressure when it comes to being successful and achieving goals.

Where does all this pressure and need to show (and demand) one accomplishment after another comes from?

Well, from the accelerated and over-exposed world we live in.

Everybody is showing only the best of themselves and competing like never before. The market is overloaded, and everyone is disposable.

That makes us feel a bit like no matter what we do, we are never enough.

But living this way, with no actual purpose other than surviving and competing with others, will make you live in torment.

The true goal of setting goals (one goal above them all?) is so that you can live a happy and fulfilled life. It may sound a bit hippie, but putting it simply, that’s what it is.

Having a purpose or an accomplishment to reach makes the whole journey more enjoyable… Or at least, the struggle won’t seem so pointless and endless.

According to the Angstron philosophy, it’s not about how productive you can be, but about if that productivity takes you where you want to be.

And if you ask me, that makes a lot of sense.

In that sense, formulating and writing your goals in a segmented format is crucial to keep on that path… And you’ll save time and energy!

As human beings, we tend to choose the least effort possible. If we have a tangible reminder that takes the anxiety out of decision-making, we are more likely to keep on track.

Motivation towards what we desire is what prevents us from choosing not to act. Setting goals in life in a mindful way is the key to remembering that motivation within us.

But again, not everyone has this innate ability.

So, where can you begin determining your goals? Let’s see a list of common goals in life, and you may find some that resonate with you.

Some common goals in life to motivate you

If you can’t find anything that will particularly appeal to you as a life objective, perhaps you’re overthinking it. So, let’s see some goals to set for yourself that are pretty common to people (these are in no particular order).

  1. Own a business
  2. Marry your loved one
  3. A trip to your favorite place or why not? Traveling around the world
  4. Owning your dream car
  5. Finish college
  6. Buying a house
  7. Buying a vacation house
  8. Master another language
  9. Impact positively in the world
  10. Develop a healthy lifestyle
  11. Getting fit
  12. Overcome the traumas from your past
  13. Leave a long and toxic marriage or relationship
  14. Trying a risk activity at least once (may it be skydiving, climbing, etc.)
  15. Visiting a wonder of the world

These are just some ideas for you. As you can see, life goals can comprehend all kinds of aspects of humanity. And they can also coexist!

So, now that you have a general idea of what a life goal is… Are your own ideas popping up in your mind?


Now, it’s time to identify them.

setting goals

What are the 7 types of goals?

Goals may and should be classified to actually set them effectively. According to Angstrom and the Berkeley Well-being Institute, we may find different types divided into groups.

The first group, time-oriented, consists of 2 types of goals:

Long-term goals: which are the macro picture

And short-term goals: which are the immediate objectives or actions you’ll need to accomplish the long-term goals.

However, on the specialized blog Develop Good Habits, they expand these 2 into 4 categories:

Lifetime goals: what you want to be in the future

Long-term goals: the pillars of the person you want to become.

Medium/short-term goals: these are prime steps you need to get to the long-term goals.

Stepping stone goals: the perhaps not-so-desired but necessary actions that will solve the obstacles you may face to achieve more complex goals.

On the other hand, we can find the category group depending on what aspect of your life they affect. This group, according to the same blog, is known as the 7 types of goal setting:

Career: these are naturally related to the work environment and may include getting promotions, starting up a business, learning new skills, starting a side hustle, etc.

Financial: This is crucial for many people as they can improve their situation. And it also helps in times of crisis. It consists in saving and money management measures and, of course, how to increase your income. Some of the common goals in this section are buying a home, car, boat, or other large purchases, paying loans or debts, saving for retirement or college, etc.

Personal growth: these are some of the most fulfilling, as they consist in investing in yourself and becoming a better person. Of course, it depends on what a better person means for you, but they increase what you have to bring to the table. Including: read more, writing a book, starting a new hobby, learning a new skill, language, or even a second career, cultural travel, habit improvement, etc.

Spiritual: this category is not always included, but we believe that the spiritual part is crucial for a happy life. It may involve actions for others, and gestures for yourself: volunteering, meditating, practicing yoga or mindfulness, donating to an important cause, mentor someone who needs it, etc.

Educational: this category mixes with some others regularly, as with career or personal development. Even so, there’re different ways to educate yourself beyond what we already know, so this may include emotional, psychological, and empiric education on any topic.

Relationship goals: these are among the most important if you want to succeed in love. Some of these are very popular such as finding a life partner, getting married, having kids… But they may also include having more time for your spouse, leaving work at the office, sharing a family vacation, retrieving a lost friendship, etc.

Health and physical goals: these are referent to everything from fitness to mental health. They may include living a long life, having a regular training routine, having a healthy diet, or going vegan. Improving your physical condition or becoming fitness, etc.

The good part about these categories is that they’re not excluding. In fact, as you could see, many goals actually mix in these.

Let’s remember that the human psyche is complex and can’t be entirely bottled in one group or category.

So, the best way to adapt and assess the goals that really work for you is with strategy.

And what tactic can you use to improve your capacity of setting goals in life? It’s time to introduce the SMART goals.

What are SMART goals?

This acronym responds to a particular approach for life goal setting, first used in 1981 by G.T Doran in that year’s November issue of Management Review. Each letter of said acronym represents a distinctive facto to consider in the planning of a goal.

From then on, the technique based on strategic goal setting has been used by all kinds of achievers to excel in different fields of expertise.

When we approach SMART goals, it’s crucial to remember that the point of this method is sticking to what the acronym implies –even though the literal words may vary slightly.

In this sense, SMART may be defined as a practical guide to keeping on track of your objectives in life.

But before setting what words represent each letter and their meaning, we should note that the term is constantly evolving. Some experts have even updated it to what they call the SMARTER approach.

Now we’ll expand what both acronyms articulate.

Within the original abbreviation, we may find the acronym defined by more than one word per letter. This happens because some terms resonate with certain personalities or kinds of people more than others. But in essence, they mean the same:

S = Specific (but also significant, sensible, or simple)

M = Measurable (but also meaningful or motivated)

A = Achievable (but also attainable or agreed)

R = Relevant (but also result-based, realistic and resourced, or reasonable)

T = Time-bound (or timely, or time-based, or time-sensitive, among others)

According to professor R.S Rubin from Louisiana University, The SMART term should incorporate the possibility of feedback and revision. To what some authors responded adding the two final letters:

E = evaluated

R = reviewed.

These factors, steps, letters, or however you want to call them to make your objectives tangible and less intimidating, increasing your probability of avoiding getting overwhelmed. Therefore you’re more likely to beat each stage of the process and finally achieve your target.

But, how do you do this? How do you set SMART or SMARTER goals when you have never set strategic plans?

Let’s address this topic in our next section.

How to set SMART goals?

How to set SMART goals?

Setting SMART goals it’s actually easier than it may seem. The crucial factor is that you must be mindful of them, And more importantly, realistic.


As the main principle of this strategy consists of breaking your larger goals into smaller goals, it helps identify if they’re attainable.

Many times we get frustrated and quit achieving our dreams because their magnitude is just overwhelming.

When you start breaking it into milestones, things will get much more organized in your mind. The first step to begin determining whether or not your goals are realistic would be evaluating yourself.

What do you need to evaluate? If you do enough daily deeds, that actually get you closer to your goal.

If you don’t, then it’s time to apply the rule of 5 coined by Jack Canfield in his best-seller Chicken Soup.

According to this rule, you should do at least 5 things each day that leads you to your goals. With that premise in mind, it’s time to start setting your SMART goals.

Let’s follow the acronym once again:

S = Specific

This is the first mistake many of us make when setting a goal: not being specific enough.

The issue with being unclear with your goal is that you may feel overwhelmed by it. It may feel difficult to achieve, ungraspable, and you may even accomplish it without noticing.

An unspecific goal could be, “I’m going to make more money”; it’s too vague to work it smartly. A better statement could be, “I’m going to get a part-time job this year to make more money.”


It may not always seem so easy to formulate. So, the founder of Success motivation International (and best-seller author) Paul J. Meyer, defined some questions we may ask ourselves to be more specific:

  • What do I want to achieve?
  • Why is it important to me?
  • Does it involve other people? Who?
  • Is it local or abroad?
  • What obstacles and resources are involved?

An example of a truly specific goal could be: “I want to develop the skills and training that I need to become fit enough to run a half marathon next year.”

M = measurable

Tracking your progress is crucial. If you don’t have measurable goals, chances are you’ll never notice if you advance or not (and you probably will plateau at some point).

Measuring helps with motivation, long-term consistency, and even re-setting your initial goals.

The kind of question you may be asking yourself could be:

  • How do I know that I’m making progress?
  • How many or much?
  • When or how many days?

Following our previous example, we could say: “I will develop the skills and training that I need to become fit enough to run half marathon next year, by training 2 hours a day, 6 days a week, for 6 months.”

A = Achievable

Here we go back to the “being realistic” part. You should push yourself a bit, but make sure you can actually comply.

If you work or have kids, perhaps training 6 days a week is just not possible. Then, you may rephrase the goal as something like: “I will develop the skills and training that I need to become fit enough to run half marathon next year, by training 2 and a half hours a day, 4 days a week, during 8 months.”

Try answering questions like:

  • What do I need to accomplish this goal?
  • Can I dispose of other activities to include the ones I need to fill this goal?
  • Can I afford the training?
  • What other obstacles do I have to achieve this goal?

R = relevant/realistic

I think we’ve stressed enough the reality principle.

About relevant, you should make sure that you really care about the goal, why, and that it’s under your control.

Setting a goal like “I will win the marathon” depends on others too. Other competitors may be better prepared.

Instead, defining that you will COMPLETE the marathon no matter what depends on you and sets the value to your own effort.

T = time Bound

Finally, we have the time-bound factor.

Not setting a measurable time for your goals may make you fall into endless procrastination and eventual abandonment.

Some good questions to make sure your goal is timely are:

  • When?
  • What can I accomplish on a day?
  • What can I accomplish in 6 months?

This way, you’ll identify if your goal is actually realistic. And start measuring to see if it’s attainable.

An example could be: “since I can only train 1 hour a day and 4 days a week, when would I be able to run the half-marathon, in 6 months or in a year?” And then follow through with setting the goal.

As you can see, setting SMART goals has more to do with being honest and self-reflexive. All the tools you need to start achieving your life goals are within you… You just need to use them smartly *wink*

Of course, this is just a quick overview of how to set your SMART goals in life. If you want to dig deeper into this strategy, you can check our last section, where we share some resources and a complete guide to set them.

But first, let’s see some other more specific SMART goals list, to get a grip of how our own should sound like.

how to set goals at work

How to set SMART goals for your future at work?

Setting SMART goals at work may sound intimidating as there are some factors out of your control.

However, it’s not impossible, and if you apply the method consistently, you may see results faster than you think.

Let’s see an example:

  • Stop being an employee and start a company on the career you’re in.

As you can see, these are more general goals that work as lifetime goals. Then it’s time to make them SMART:

  • Within 10 years: be successful and sustainable in your business.
  • Within 5 years: start your business.
  • Within 3 years: have a trustable client wallet that you can start your company with.
  • Within 1 year: work as a part-time freelancer on an online platform in the same career you’re in, so you can start getting your own clients.
  • Within 6 months: learn the skill you may be lacking to start your business.
  • Within one month: determine what you need to start the business and figure if you already have the resources/skills. Or if you have to achieve them.

Even so, at the end of this article, you’ll find some resources like templates and worksheets to make sure you set your goal in the right way.

Other tips to set your goals and make them happen

  • Break down your goals into smaller goals
  • Write them down
  • Tell a loved one about them (someone who would be excited to hear you)
  • Set a mission and a vision
  • Leave space to re-setting goals
  • If setbacks appear, re-set and keep ongoing.
  • Think about discipline over motivation.

To help you even further on this life goals setting process. Now, I’m sharing some resources you may find helpful.

Helpful resources for setting goals

Some websites, resources, and apps you may use for tracking goals easier are:

I hope these resources and this guide have been of help to you. Setting SMART goals and strategic goals, in general, can truly change your life forever.

Don’t be a victim of your circumstances; own your life, and take control of your future by setting your real-life goals!


Thanks for reading! If you have any comments or questions please reach out. If you found this article helpful you might also enjoy reading about how to know your worth.

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Healthy body

What is a Keto Diet – could it be good for me?

Keto diets are a very popular form of low carb diet plan at the moment. So, what’s it all about? Here we’ve outlined some of the key information about keto. In this article there are links to products and books that can help you learn more about a low carb lifestyle. If you choose to purchase from these links I may make a small commission at no cost to yourself.

A Keto diet is an abbreviation for “ketogenic diet,” this dietary program is all about reducing your carbohydrates and boosting your fats to get your body to use fats for energy.

Whilst every human body and needs are somewhat different, a Keto diet typically means: 60 – 75% of your calorie consumption is from fat, 15 – 30% of your calories from proteins, and 5 – 10% of your calories are from carbohydrates

That often means eating only 50 grams of carbs a day (some stringent keto dieters even choose only 20 grams a day).

What is ketosis?

After about a few days to a week of following a keto diet, your body goes into ketosis; it starts to make ketones from fat because it does not have enough carbs for your cells to use as energy.  Your body then uses these in place of those missing carbs. So your body starts burning fat to produce more energy.

How do you know if you’re in ketosis?

There are a few side effects that can tip you off, like breath that smells a bit like pear drops / nail polish remover, you can also use devices like keto testing strips (which you pee on) or a breath analyzer to tell you. These detect the acetone ketone which is eliminated from the body in your urine and exhaled breath.

Other side effects can include fatigue, digestive upsets, and difficulty sleeping. Luckily these only usually last up to a few weeks whilst your body transitions to its new way of making and using energy.

ketogenic diet

How was the keto diet developed?

This diet was originally designed to help people who suffer from seizures. However persons who started following a keto diet plan also noticed weight loss.

Weight loss happens for a couple of reasons:

– When you eat carbs, your system also retains fluid as a way to store carbs for energy, so when you’re not eating carbs you lose some water weight.

– Loading up on fat and protein keeps you feeling more satiated for longer, so helps to curb cravings and snacking

– Ketosis encourages your body to use your stored fat for its day-to-day energy requirements.

Are there different types of Keto diet?

There are several types of keto eating plans dependent on your dietary goals and lifestyle, however they all follow the same theme of low carb and high fat.

Some well know types of keto diet are:

High protein keto:

This diet involves increasing protein calories within their keto food plan and is aimed at those who want to build or protect muscle mass, like body builders or older people.

Lazy keto diet:

This is a simpler version in which you only monitor your carb intake. In lazy keto there’s no need to track calories, fat and protein consumption.

Cyclic keto diet:

This is when the dieter will eat keto for around 5 days a week then have 2 days eating more carbs (but healthy and unrefined/ non-processed). This is often followed by athletes who need to replenish glycogen in their muscle stores.

Targeted keto diet:

This is when the dieter follows the normal keto guidelines, but they will eat some carbs before powerful exercise to help them feel better during their workouts. The carbs are used up pretty quickly so overall they shouldn’t affect weightloss.

Mediterranean keto diet:

This is supposed to be a healthier version whereby fats come from fresh good quality monosaturated fats like fish and olive oil

Clean keto diet:

This focuses on non-processed healthy organic sources and whole foods.

Vegan keto diet:

This diet is for those who do not want to eat animal products. It can be a bit difficult as traditional keto diets rely heavily on animal fats and proteins. However it’s definitely possible. Common sources of fats and proteins in a Vegan keto diet are from olives, nuts, seeds, avocados and oils like coconut and olive oil. High protein foods inclue tofu, tempeh, beans, pulses and legumes.

vegan keto diet

What are the possible benefits of a Keto diet?

Most people use this diet for weight loss, however ketosis can have some other health benefits too:

– reduction in appetite

– loss of abdominal fat (high abdominal fat can be associated with inflammation and insulin resistance)

– decrease in blood triglycerides (high blood triglycerides are a strong risk factor for heart disease)

– increased ‘good’ cholesterol (lowers your risk of heart disease)

– reduced blood sugar and insulin levels (this can be helpful if you are at risk of or have type 2 diabetes)

– may lower blood pressure.

Are there any risks to eating Keto?

Before trying any new diet, you should always first consult with your physician to see if it is suitable for you. Those people who have underlying health conditions such as heart disease, kidney problems, pancreatic, liver, and gallbladder diseases, or are pregnant / lactating may need to find an alternative to the traditional keto regime.

Some people can find it hard to get all their micronutrients on Keto diets, as vegetables and fruits contain carbs so they may be limited in amount on some regimes. No matter which diet you choose to eat, we all know it’s healthy to have a good amount of veg and fruits in our diet.

What are some other lower carb type diets?

If Keto sounds a bit too intense for you, try lazy keto, or just try to stick to these low carb diet hints.

For me personally, I love the Harcombe Diet, which isn’t strictly a low carb diet, but it’s more about eliminating refined and processed foods and not eating fats and carbs in the same meal, so your body can process either one or the other as energy. For many followers this diet often morphs into a lower carb diet as people find themselves craving carbs and sugars less and being full up from their ‘fat’ meals.

Eating low carb has been revolutionary for me, I have more energy, don’t get sweet cravings, have less headaches, have better digestion, and feel less bloated. And the bonus is I’ve maintained my weight for several years now just eating this way and not having to resort to yo-yo dieting like I did previously.

If you want to learn more about the Harcombe Diet head over to the website.

If you’ve found this article helpful and enjoy finding out how to eat healthily, why not try out growing your own food too! Here’s our handy guide on growing peppers indoors.

If you have any questions or comments please reach out here.

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Wholesome Mind

Positive Affirmations For Men – Why Affirmation is Important for Success

Disclaimer: We hope you enjoy this article on positive affirmations for men. Included in the text may be affiliate links to products and books that could help you with your affirmation journey, if you choose to purchase from these links I may make a small commission at no extra cost to yourself. 

How can affirmations change your way of thinking?

James Allen, a great mind and an English philosopher, wrote – “As a man thinks, so he is; as he continues to believe, so he remains.” So summing it up;

Your thoughts define you as a person. Of course, we all have negative thoughts now and then, but dwelling on them and believing in them can become a plague to your confidence, outlook, career, and personal relations.

What are positive affirmations for men? 

Men often get told to man up, be tough, not to show weakness. It’s so important for us all to create our own positive mental health and aspire to our own dreams man or woman! Positive affirmations are a widely excepted practice in psychological studies. They are simply phrases or statements that affirm something positive to be true. These affirmations aim to challenge the negative thoughts that hold you back and push you towards productiveness. Individuals generally regularly repeat these affirmations to themselves to shape their thoughts in the long term.

What is the science behind it? 

Long story short, it is an illusion of things that you want to be! The science behind positive affirmations is that you embed these affirmations into your subconscious mind, and even if they’re not true, after a time, you start believing them to be reality. It can be defined as self-fulfilling prophecies that are destined to be true. In this way, negative thoughts fade away, and positive thoughts establish their root in your mind. Read in detail here.

affirmations for men

How do you use positive affirmations for men?

Fortunately, there is no rocket science to use positive affirmations! You can use it in any situation where you want to bring positive change into your life. Be it morning or evening, upholding a constant positive thought throughout the day helps maintain the same thinking. These thoughts can help to:

  • Achieve your goals.
  • Raise your confidence and boost your personality.
  • Keep your negative thoughts like anger and frustration in control.
  • Boost your self-esteem.
  • It helps fight the “can’t do it” thoughts.
  • Make you more productive.

To get the most out of your positive affirmations, you can also try visualization at the same time. It means, instead of just speaking it aloud or writing down the affirmation you imagine the change in your minds eye, bringing it to life. The absolute power of positive affirmations lies in reciting them continuously to yourself several times a day.

You can also make posters or change your device wallpapers to keep these thoughts constantly in sight. Trust me; it works the best! To reap benefits of the affirmation at its best, tap on the given link.

How to start using men’s positive affirmations?

The best thing about affirmations is you can always play with them according to your personal choice and suitability. Choose customized and original wording that has the power to hit you to the core of your thoughts. Have a look at the following steps to start your affirmations quickly:

  1. The first step is to identify what you are lacking.
  2. Start by taking deep breathes and inhaling & exhaling ten times.
  3. Stand in front of the mirror and make eye contact with yourself.
  4. Recite your affirmations loudly and confidently.
  5. Repeat it 8-10 times by keeping its meaning in your mind or visualizing the change you desire.
  6. Lastly, it would help if you dedicated a specific time to these affirmations. Because the affirmations are far less valuable when practiced in a rush without focusing and visualizing their real meaning.

Benefits of positive affirmations

Affirmations are not only for specific goals. Yes, they do help to achieve specific goals, but there is so much more to them. We have highlighted some of them:

  • They can create a blockage to your negativity and protects your mental health.
  • Positive affirmations keep you productive and grateful for small things in your life.
  • It boosts your self-esteem and pushes you out of your comfort zone.
  • Help to enhance self-compassion.
  • You are in sync with your life, which encourages you to keep up the affirmation practice.
  • Affirmations keep you surrounded by what you aspire to be.
  • These thoughts help you stay positive and ensure your emotional well-being.
  • Positive affirmation act as a highway to your success and goals. The more highly you will think of yourself, the better you will become.

To know the power of affirmation, click on the link.

great success quotes

Where do you get affirmations from?

The best thing about affirmations is, you can always google them! You can get several inspirations and resources to start out. Other than google, you can create your own affirmation. The main benefit of this is you can customize it according to your perception and values. With a hint of creativity, you have got it all sorted! Nowadays, there is a market for everything, even affirmation cards, posters, dvds, audio tracks. You can also buy them online or offline; with some you can create displays which are visually appealing and a treat for the eyes and soul! Or you can download audio files and use them whilst you are sleeping or meditating.

How to create your own men’s affirmations?

Affirmations don’t always have to be copied from Google. You can create them on your own, which can be even more impactful on you. If you have the time, writing affirmations on your own is a no-brainer! Follow these steps to have your own effective and customized affirmations:

  • Find one negative thought that you want to counter.
  • Then, write down one positive thought that goes against the negative ones or contrasts with your negative belief. For example- you may think, “I made so many mistakes in life.” In contrast, write affirmations like “I am experienced and capable of any situation.”
  • Keep your affirmations short and impactful. It’s easier to remember and repeat them.
  • Start your affirmation with “I am,” “My,” “I,” as it sounds confident and sure of your resolution.
  • Always write your affirmations in the present tense, which depicts That you are experiencing something right now at the moment. Don’t frame it in a way that it’s in the past or future.
  • Form your affirmation sentences in positive statements. Avoid using words like don’t, can’t, not, stopping, etc.
  • Always structure sentences that you believe to be true, or want for yourself

positive mens affirmations

Below we have listed 120 affirmations that you can use in your daily life or adapt to suit your own needs and desires:

15 positive affirmations for men

Let’s normalize men not being at their best! The fake standards of society that expect men to be strong and confident don’t fit into the real world. Everyone needs a source of positiveness. So let’s have a look at a few masculine, positive affirmations for men:

  1. I am becoming the best version of myself.
  2. I am worthy of success.
  3. I have got my plans handled.
  4. No judgment can let me down.
  5. I always do the right thing.
  6. I am talented and valued for it.
  7. I am worthy of success and wealth.
  8. I am filled with energy and overflowed with joy.
  9. I am best at what I do.
  10. Everything is happening for good.
  11. I am at the best phase of my life.
  12. I have the potential to deal with any challenge.
  13. I decide who I want to be, not others.
  14. My abilities will make this world a better place.
  15. I will do better than the rest.

15 positive affirmations for alpha males

Are you an alpha male in your group? Well, it’s a position to be proud of! Your dedication and confidence have taken you there, and the following will help you maintain the position:

  1. I am an alpha of my pack.
  2. I stand for myself.
  3. I inspire.
  4. I have a strong foundation
  5. I am the main character
  6. People follow me
  7. Every good thing is attracted to me
  8. I am living my dream life
  9. I am a great leader.
  10. I make a difference in people’s life.
  11. I decide what is best for me.
  12. I take a bigger risk than the rest.
  13. I will never perform below my potential
  14. I have a good influence on others
  15. I think better than the rest.

positive affirmations for alpha males

15 positive & attractive male / ladies man affirmations

It’s nice to appreciate the good in yourself because that makes you attractive and different from others. Read the following masculine, positive affirmations for beautiful men:

    1. I live by truth and pride.
    2. I am proud of how far I have come.
    3. My smartness lies in my knowledge.
    4. People love and admire me.
    5. People follow and get influenced by what I do.
    6. I can get anything I want.
    7. I am focused on my goals.
    8. I am intelligent, handsome, and charismatic.
    9. I can deal with any challenge.
    10. I am an alpha male.
    11. People enjoy my company.
    12. People admire my thoughts and beliefs.
    13. I am healthy and mentally fit.
    14. I decide who or what I want to be.
    15. My hard work always pays off in the form of success.

15 positive affirmations for mental health

Does your routine involve a mental health boost to start your day? Add these to your morning schedule! We have highlighted the morning affirmations for men that will make you more optimistic and will do wonders for your mental health:

  1. I will only choose what’s best for myself.
  2. It’s OK to take time for yourself.
  3. I am stronger than yesterday
  4. Opinions of others don’t define me.
  5. I will only choose healthy relationships.
  6. I am healthy, strong, and in my best shape.
  7. I will choose what allows me to evolve.
  8. I am capable of encountering anything that comes my way.
  9. I have friends and family who love and support me.
  10. Success is mine.
  11. My power is to fight any challenges.
  12. It’s in my power to be happy.
  13. I control how I feel.
  14. What doesn’t break me makes me stronger.
  15. I radiate positiveness.

positive affirmations for mental health

15 positive affirmations for physical health

The road to mental health goes through physical health. What you do physically impacts you mentally. This positive affirmation practice will boost your self-confidence and energy like never before:

  1. I am healthy, wealthy, strong, and happy.
  2. I am filled with power and potential.
  3. I will take every opportunity by storm.
  4. My health is my wealth.
  5. I am at my best today.
  6. The win is all mine.
  7. It’s easy to exercise regularly and eat healthily.
  8. I am stronger than everyone else.
  9. A healthy lifestyle will repay me with good health.
  10. My radiant strength can deal with any challenge.
  11. My body is my home, and I will take care of it.
  12. I am becoming fitter and healthier everyday.
  13. Lace-up and never give up.
  14. Today my body will become a little stronger than yesterday.
  15. Fewer words and more actions.

15 positive affirmations for success

Success is a mindful game. Affirmations can engine your success if chosen wisely. We have listed 15 success affirmations that will help boost your self-confidence:

  1. I am best at what I do
  2. I always make the right choices
  3. Every challenge is a new opportunity for me
  4. I am meant to be successful
  5. Today I will be productive.
  6. Every lesson learned to add to my experience
  7. Hard work pays off
  8. My skills make me unique
  9. I am better than the rest
  10. My smarts and creativity have a competitive advantage over others.
  11. I give each opportunity my full potential.
  12. No risk, no gain
  13. I am an influential leader
  14. I made a difference with my work
  15. I am busy creating the best life for me.

great success in work

15 positive affirmations for confidence

Confidence always makes you shine different than the rest. It’s good to have some. Isn’t it? So here are some simple and powerful affirmations for a confidence boost:

  1. I decide what’s best for me.
  2. People follow me.
  3. Nothing can stop me.
  4. Confidence is the best way to stand out from the crowd.
  5. I am better than my peers.
  6. I am going to rock today.
  7. My voice never goes unheard.
  8. I present myself better than the others.
  9. I am everything I dreamt of.
  10. I am a wonderful charismatic person.
  11. I control how I perform.
  12. I am one of a kind.
  13. I can do anything with my mindset.
  14. I can go miles without quitting.
  15. Challenges make me grow and improve.

15 positive affirmations for love

Whether it’s a romantic relationship, self-love, friends, or family, love surrounds us in every way possible. To keep your head high on love, we have selected few affirmations:

  1. Ups and downs are part of the relationship.
  2. Care and support make a relationship perfect.
  3. I am loved beyond limits.
  4. The universe sends the right person at the right time.
  5. My heart is open to the right kind of love.
  6. I am valued for my true self.
  7. My partner respects me, and I respect them.
  8. I adore the freedom my partner gives me.
  9. I am supported and motivated in what I do.
  10. This is the kind of love I have dreamt of.
  11. My family and friends are all the love I need.
  12. Love finds me everywhere I go.
  13. I am worthy of all the love and respect.
  14. I choose what’s best for me.
  15. I follow my heart

mens affirmations for love

Thanks for reading our article on Positive Affirmations for Men, mental health and positivity is so important for a happy successful life, often the men in our lives are overlooked and expected to just man up and get on with things. Man or woman we are all just human!

If you found this article useful you may like to also read about Knowing your Self Worth.

If you have any questions or suggestions please reach out here.

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Growing Peppers Indoors – Tips for Indoor Gardens.

Growing peppers indoors – Do you want to grow your peppers at home and don’t know where to start? Don’t worry. It’s easier than you might think.

More and more people decide to grow their own greens, herbs and vegetables. A lot of celebs like Jenifer Aniston, Shakira, and Julia Roberts have organic gardens in their homes. Even Michelle Obama created an organic garden at the White House when she arrived in 2009!

Peppers are one of the most common crops in indoor gardens and one of the easiest to grow. So, if you are starting your garden, this plant is an excellent option for you to try.

Stop looking for tutorials, and let’s get started! We will tell you everything you need to know about growing peppers indoors… with the top tips for success!

Basics you should know about plant peppers:

  • This plant is native to Central and South America. Specifically, from Peru and Bolivia. It has 6000 years of cultivation history!
  • Peppers have essential nutrients for the functioning of our bodies, such as thiamine and manganese, vitamins C and B6.
  • They are relatives of tomatoes and eggplant (aubergines).
  • It is an herbaceous plant; it’s not a tree or a bush. This makes it easier to have indoors, especially if you only have a pot for planting.
  • This plant grows between 30 – 40 inches tall, and you’ll be surprised by the length of its roots!
  • Did you know that the pepper plant has beautiful flowers? Yes! The flowers are white, and the leaves are whole with pointed ends.
  • These flowers have between about 5 or 7 petals. The flowers open, wither, and when the flower should fall, the fruit (pepper) begins to grow.
  • The main stem grows straight, and from a certain height, it produces 2 or 3 branches.
  • Each branch produces one or two leaves and ends in a flower.
  • In general, the number of days for fruit production ranges from 70 to 85 days from the moment you plant it on the soil. So you can have peppers pretty fast!

growing peppers from seed

Types of peppers

Peppers can be sweet or hot. This characteristic does not depend on its color but the amount of capsaicin, a substance found inside. If they have little capsaicin, the peppers will be sweet. If they have a lot of capsaicin, they will be hot.

Did you know that there are more than 20 species of peppers? Each one with its varieties. What are the variances of peppers? Peppers can be of various colors, sizes, and shapes. Colors can be red, green, yellow, black, or orange. Most grow to 2 or 4 inches, but there are also small bell peppers of that are only 1 inch in size!

Easiest Peppers to Grow Indoors

Bell pepper is the most common of the sweet type, it is also the easiest pepper to grow. The Chile pepper is the most common of the spicy peppers. Discover how to start growing these specific peppers indoors here.

Some other peppers varieties that we suggest growing indoors are:

  • Jalapeño
  • Habaneros
  • Thai peppers
  • Orange Blaze Mini Pepper

Cayenne Peppers are also easy to grow, they are the best grown in cold climates.

Are you intrigued by the many different types of peppers out there? You can learn more about this topic by visiting this link.

Growing Peppers Indoors Year Round

The pepper adapts to many types of soil, but it should be well-draining. The temperatures should be between 68-75 ° F during the day and 60 to 64 F at night. Below 59 F, its growth is affected.

As long as you can maintain these conditions, it is possible to grow pepper indoors all year round.

Growing Peppers from Seed

One of the advantages of starting your garden with pepper plants is that you can grow your peppers using the seed inside any pepper in your kitchen! It is a cheap and practical way to grow peppers at home!

Just let the seeds dry in the sun for a few days, and they will be ready to plant.

What soil should I use?

Make sure your soil has good drainage. You can place stones at the bottom of the pot, so the water will not stagnate in the soil. For better growth, fill the pot about 80% with mixed soil that is rich in organic matter – you can add manure, compost, or enrich it with worm castings.

Plant the seeds in a small pot or tub and lightly cover with soil rich in organic matter. Only cover them a little bit, you don’t need to plant them deep.

Once they’ve germinated, you must wait around 40 to 60 days from sowing to until transplanting it into a larger pot. Transplant the pepper to a bigger pot when the seedlings have developed at least 4 or 5 leaves (4 to 5 inches high) before the roots begin to surround the pot’s interior. We recommend that the pot be at least 11 inches (4 gallons). When you place the plant, set it in the middle of the pot and cover it with soil right to the to the base of the stem.

When the plants are around 8 inches tall, use sticks for support and guidance. Tie sticks to the stems that are fruiting. It will help the plant to carry its weight.

After the plant has its 4th branching, you can harvest red or yellow peppers in around 4 months, or in 3 months you can harvest green peppers.

How to water pepper plants?

Keep the soil moist, especially once the fruits are showing. There is no need to leave the soil soggy. Just moisten it and let it dry out before watering it again.

The ideal is a drip irrigation system, this ensures that the plant does not lack for water but prevents flooding it.

For optimal humidity, water your pepper with a frequency of every 1 or 2 days.

Indoor temperature for growing peppers?

This plant likes to live in a temperature between 68 and 77 F, so if you expose it to extreme temperatures, too hot or too cold will destroy your plant.

Protect it by sheltering it where high or low temperatures do not damage it. You may have to prepare an indoor greenhouse type area, but only until the frosts pass.

Growing Peppers Indoor – Light Cycle

Good lighting makes a big difference when growing plants. Adequate lighting is essential for growing peppers.

You have to place them where they get direct sunlight, at least six to eight hours a day.  If you are planning to use indoor grow lights, it is perfectly possible. Leave them on for about 12 hrs each day, and your peppers will grow just fine. If you want to know more about how plants are affected by light Click here.

Growing Peppers Indoors – Pollination

If you notice that the plant has flowers but still no fruit, give the plant a light shake. Luckily this plant is self-pollinating, so a few simple touches are enough to activate the pollination process.

When is the best time to grow peppers?

Peppers are very sensitive to cold, so the best time to plant peppers is in spring. The essential thing you should know is that for optimal success you should plant them after the winter and early spring frosts have passed. In the northern hemisphere, the most recommended time is in March.

If you have no other option than to grow them in winter, don’t think it’s impossible, just adjust your strategy! Simple as that. Make sure you set up a warm area with plenty of light to start off the seeds during the wintertime.

How long will a pepper plant produce, indoors?

When properly maintained, a pepper plant can live up to five years! But some of them, like the Chili pepper can live between 1.5-3 years.

sweet peppers indoors

The top tips for success when growing peppers indoors.

Tips to make them germinate faster.

Do you want your pepper plants to germinate quickly? You planted your pepper several days ago, and not even a hint of green has appeared? Try these techniques:

  • Soak the seeds before sowing them. It will make the seed softer, and it will open more easily. You would be helping nature to do its thing with less effort.
  • Another way to get them to germinate quickly is by using a paper towel or coffee filter to wrap them in. Once you got them covered with the paper, spray it with water, make sure to moisten it well, and place it in a Ziploc bag. Place the bag in a warm place that is between 77 to 90 degrees Fahrenheit. Now, you must spray your seed a little every day. You have to be consistent for it to work!
  • You can also try to freeze them! Place the seed in the freezer for no more than two days. When you take it out, put them inside a small folded and well-moistened towel and cover the towel with a dark container and follow the same technique described above.

Tips for best crops and storing

If you want green peppers, you should cut them when they reach their full size, shape, and firmness.

If you want the yellow or red, leave them on the stems for as long as possible, about three to five weeks.

When harvesting, use a sharp knife or scissors to cut the pepper. Cut leaving an inch of the stalk so that other peppers can grow back. It will encourage the plant to produce more and more fruit!

To store peppers properly, refrigerate them in plastic bags. They usually last up to 10 days in the fridge. You can also freeze them, which is the most practical way to store them.

You can also dry the peppers for storage: You only need to wash them, core, and steam for ten minutes. Dry them in the oven at 140 ° F or the lowest possible temperature, and done! You can keep them dry in air-tight jars.

If you want more tips to store the peppers, we recommend that you enter this link. You will find a lot of information that you will surely like and will be very helpful.

spicy peppers indoors

Tips for maintenance of peppers

The secret to keeping pepper plants healthy is to prune them regularly. When the pepper has grown it is the correct time for pruning. You should prune the tiny shoots that appear between the stem and the leaves.

Check your plant weekly for sprouts or dry parts, which you should also remove. Watering is also a big part of pepper maintenance. You want to make sure that the soil gets entirely moistened each time you water it.

So there you have it, growing peppers is the one of the best ways to start creating your indoor vegetable garden. This plant has the advantage of requiring little maintenance. In addition to being varied and practical, they are also delicious! They have vital nutrients for our health, and you can cook them in so many different ways.

I hope you’ve have learned more about how to grow peppers indoors, and you end up creating a beautiful garden of your own. Remember, you don’t have to depend on having large spaces for creating and preparing a healthy life. You can always easily grow many foods yourself at home.

If you have any comments or suggestions then please reach out here. If you enjoyed reading this article you may also like to learn about how to grow your own lavender plants as detailed in one of our previous posts.

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Eco-conscious living

Eco conscious – What does it (really) mean?

Disclaimer – in this article there may be links to products that can help you with your journey to live more eco consciously, if you choose to purchase using these links I may make a small commission at no extra cost to yourself.

Eco conscious – what does it really mean? Due to various factors such as global warming, climate change, or industrial pollution, a good part of today’s population has been changing their habits towards more environmentally conscious ways of living.

The same could be true about Industries that, whether to comply with local legislation or some other motives, have turned to more sustainable means of production.

But what are these Eco-Conscious, Eco-Friendly (or Green) ways of living everyone keeps talking about? Stick with us as we explain what each term means, as well as its implications.


Eco conscious vs Eco friendly, and other similar terms

There is a tendency (mainly for Marketing purposes) to carelessly mix the terms Eco-conscious and Eco-friendly, ignoring that one is not akin to the other.

It is also important to clarify that, although both terms denote a certain degree of awareness towards the environment and Social responsibility, there are some variances in their meanings.

  • Eco-friendly: According to the Merriam-Webster Dictionary, the term Eco-friendly speaks of something that is not environmentally harmful, which in itself is a somewhat vague term.

Keep in mind that this term applies better when referring to activities rather than to production processes or a determined way of living.

  • Eco-conscious: when we look at the same source, Eco-conscious is defined as marked by or showing concern for the environment.

Note that this is a broader term, which can be indistinctly applied to either Industrial means of production as well as personal, environmentally aware ways of living.

Sustainability is another widely used term (it has even been adopted by the United Nations) that defines an action or item that generates benefits without harming the environment.

This definition is so precise that it even sets the scope on the future, referring to various social or economic activities that allow future generations to meet their needs.

Green has become the most used word when referring to any product or activity that benefits the environment, often used when referring to all of the previous terms.

But its regular use also makes people incur some unwilling mistakes because sustainability may refer to green products and Eco-friendly activities. But the term green does not automatically imply sustainability

For example, something made of recycled/renewable resources is a “green” product. But, if its manufacturing and shipping demand a lot of energy, it will not be considered a sustainable process.

Zero Waste is the act of conserving or recovering all resources. Living a zero-waste lifestyle aims to send nothing into landfill. It’s about reducing consumption of products / food / energy / water etc… reusing items as much as you can and composting or recycling what you cannot reuse. Recycling should always be the final step after reducing and reusing.

Although recycling is much better than manufacturing new plastics / paper / metals and other materials, it can take up a lot of energy to sort, clean breakdown and remake things and this is often done overseas.

Eco Conscious Companies – Businesses and Brands

Now that we are familiar with the general terminology is time to dig deeper into some aspects that might help a business be included in the “Eco-conscious” category.


As the name implies, Ethical refers to paying respect and consideration to some basic principles and fundamental concepts that act as the basis of decent human conduct.

Because ethical businesses are generally based on social/environmental responsibility, their employees usually have fair wages and favorable working environments.

Their supply chains tend to be transparent, mainly because it is aimed at reducing its negative impact. Both on the environment as on the general population.

The downside of this is that just as with sustainability, the term “Ethical” represents a broad concept, with different meanings to people from different backgrounds or with different values.


This term refers to those goods (generally food or “artisan” products), which have been made, crafted, or grown, involving minimal industrial processes, and then sold around a specific area. The fact that they are less processed helps to considerably lower the production of carbon emissions.

Also, as with many terms in this article, not having a standard definition of what qualifies as a “local” business causes it to be kind of open to interpretation.


When speaking of handmade products, we refer to all those goods crafted almost entirely from hands and tools by skilled workers, with minimal machinery or automated processes.

One of the main traits of handmade products is their quality. Which is generally far better than their mass-produced counterparts.

Although the term handmade or “artisan” suggests that no industrial means of production are involved, it does not automatically imply that all artisan businesses are sustainable.


We might all agree that the term “natural” refers to all those products that originated from nature or whose ingredients are derived from it.

Because of this ambiguity, it has been extensively used by all kinds of businesses but. Due to its lack of legal standards, it might lead to consumers receiving misleading information.

This situation is much less present when speaking of “Fair Trade” or “Certified Organic” products, as these have to meet quality standards and comply with their respective legislations.


For a product to be considered organic, its materials/ingredients must come from farms whose practices avoid the use of synthetic chemicals, growth promoters, hormones, or artificial fertilizers among their farming practices.

Organic means of production must provide animal welfare, environmental sustainability, and a healthy working environment for their employees. While maintaining and improving the quality of its land and water sources.

Organic certification is generally administrated by government agencies. These may be applied at any level in the supply chain ranging from farmers to clothing manufacturers, restaurants, and seed suppliers.

lavender bath

Fair Trade

Fair Trade refers to the movement and organizations that work for better working conditions and stable crop prices for farmers around the world

On the other hand, Fairtrade is a rather specific term. This can only be used by farmers whose products have been certified by an international organization such as the Fair Trade Federation.

Aside from ensuring farmers get paid a minimum Fairtrade Price, this certification allows the consumer to identify those products that meet internationally established quality standards.

For products to carry the “Fairtrade” mark, they must be audited through their supply chain by independent agencies.

This system allows not only that the benefits of Fairtrade are received by farmers but also for the final consumers to be well-informed of the nature of said benefits.

As a final note, you must know that many countries lack regulations on packaging labels. Because of this, businesses might use the term “Organic” without any certifications.

And, while this does not necessarily mean a product does not meet quality standards, there have been cases of “greenwashing” complaints from customers.

So, for the sake of consumer trust and to ensure business transparency, the best course of action is to apply for the appropriate certification of your organic products.

What is eco conscious packaging?

Eco conscious packaging is often made using recycled, recyclable, or sustainable materials through manufacturing processes that use low energy consumption. When buying products try to choose items with minimal or no packaging or that is made from materials that are recycled, easily recyclable or home compostable. Try to avoid plastic where you can and buy from eco conscious companies that are continually trying to take steps to reduce their impact on the environment.

What are Eco-conscious consumers?

We have already pointed out many of the major traits that define an Eco-conscious business. But what about the consumers?

It can be said that Eco-conscious consumers are all those people that pay real attention to what they buy, where they buy it, and from who are they buying it.

This type of consumer, generally do some research and check many labels before purchasing a new product. Usually, this will be from a brand that practices sustainable production processes.

How can I be more environmentally conscious?

So, you feel identified and would like to become part of this increasingly popular and wholesome trend? The best way to start is to take a good look at your daily habits.

After reflecting upon it, you might realize that you are unknowingly consuming more natural resources or contributing more than you thought to the pollution of our planet.

Of course, there are a lot more (and bigger) things damaging our planet. But just doing your part in healing the environment is a small but well-appreciated step forward.

Recycling and conscious waste-managing

  • Stop buying single-use bags, bottles, and dinnerware, as most of these items end up either in landfills or polluting the environment.
  • Use multi-compartment trash bins to separately collect waste. Organic residues can be used for compost, while metals, paper, and plastic can be recycled and reused.
  • Be especially cautious with your electronic waste. As these require special processing, this must be done to avoid leaching of chemicals and toxins.

Do not waste any more food

  • According to the S Department of Agriculture, up to 40% of the total food in the U.S. (which could help those facing hunger) ends up wasted at retail or consumer levels.
  • Aside from being a waste of money, keep in mind that whenever you throw away food. You are also throwing away the time, labor, land, and water used to produce it.
  • Avoid purchasing more food than you can eat in a certain amount of time and move food to the freezer if you cannot eat it before it expires.

Eco conscious clothing

  • Before buying new clothes, always ask yourself first. Will I wear it often? If the answer is yes, then buy it.

You might find it difficult to believe how many of the clothes we buy, we actually end up wearing less than 30 times.

  • Avoid the urge to buy that show-stopper piece of clothing that you already know you will be wearing one time only, and go for something more versatile instead.
  • Opt for pieces that you can wear in many different ways, thus using them again and again. This prevents them from going out of fashion and extends the longevity of your wardrobe.
  • Vintage and second-hand clothing also represent a valid option when putting together a more Eco-conscious wardrobe. There is a wide variety of second-hand stores, both physical and online.

Some of the best designers even have their own resale sites, where you can get many of their original pieces for a fraction of the initial price.

Eco conscious household products and toiletries

  • By switching to using eco-conscious toiletries and household products made from eco-friendly and plastic-free or recycled materials, you are well on your way to reducing your pollution footprint on the planet.
  • Because they are made from recyclable or biodegradable materials, eco-conscious toiletries do less harm to our environment and help preserve natural resources.
  • Among the essential items that you might want to get to start transitioning to this alternative, eco-conscious lifestyle is a wooden comb, bamboo toothbrush, and biodegradable cotton swabs.
  • Try switching to washable face wipes, eco-friendly loofah, or cellulose sponge, and, for the ladies, there are even organic tampons, washable sanitary pads, the ever-popular menstrual cup or period panties. You can even get washable toilet paper! And if that sounds a little too ‘eco’ for you, then try just sourcing toilet paper made from recycled materials in plastic-free packaging.
  • For your dental care, there are now quite a few plastic-free options including toothpaste tablets, natural mouthwashes, and plant-based floss. These solve the issue of hard-to-dispose toothpaste tubes and there’s often a lot less waste too!
  • For skin and hair care, there are some great choices. Solid shampoo and conditioner bars are plastic free and often last longer than bottled products, and a great bonus is they’re great for travelling! Shea butter or coconut oil can be used as a makeup remover and cleanser as well as being great moisturizers for dry skin. And for your hands and body, don’t forget the power of a good old bar of soap, there are so many beautiful kinds now-a-days, why not see if you have a local soap maker nearby. There are also many types of eco conscious deodorant, although it may take a bit of trial and error to find the one that works best for you!

eco friendly

In conclusion, by consciously taking charge of the type and quality of products we consume and the amounts of non-recyclable waste we produce. We are indeed doing our part.

After all, Earth is our home, and it is our responsibility to do everything within our reach to keep it as clean as we can.

Remember, conscious buying and consuming, coupled with eco-conscious waste management, is the way to a cleaner, sustainable way of living.

Keep this in mind because the time to act is now.

If you’ve found this article useful you may be interested in finding out how to grow your own fragrant plants – see our article here about top tips for growing lavender from seed.

If you have any questions, suggestions or comments please contact me 🙂

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Wholesome Mind

Know Your Worth Quotes – Why is Self Worth Important?

Disclaimer – in this article there may be links to products that can help you with your journey to improving your feeling of self worth, if you choose to purchase using these links I may make a small commission at no extra cost to yourself.

Self-love & Self Worth

Welcome to this article on ‘know your worth’ quotes and tips to help you to see the importance of self-love and realize your own self-worth. You may have a good school education or degree, but I bet as a part of your training you were never taught the meaning of self-worth? This article takes you through the journey of practicing self-love and everything you need to improve your feelings of self-worth including inspirational know your worth quotes for him, her, work, and relationships.

know your worth

Know your worth meaning

Self-worth is the fundamental state of being and is all about how you see and value yourself compared to others. Self-worth is analyzing your past with all its good and bad, knowing how it has made you different from others, and being proud of it. Self-worth is often confused with self-confidence. Self-confidence is only attained when you have acknowledged your self-worth. It is a feeling to of being powerful enough to do anything. To have high self-worth means to have a good opinion of yourself. Indirectly, it’s about you being your favorite person regardless of the past, future, and present life events.

Symptoms that call for self-worth realization

It’s high time to claim who you are proudly and unapologetically. If you ever find yourself in the following situations, then my friend, this article is solely intended for you:

  • The first and foremost sign is not being confident.
  • Feeling powerless to control how your life and situation evolves.
  • Always in doubt about your choices and decisions.
  • Hesitation and difficulty in accepting positive compliments.
  • Always thinking about your flaws rather than strengths.
  • Fear to take on opportunities.
  • Always looking for external validations and pleasing others.

Working on increasing your sense of self-worth

Trust me; life is more complicated when you don’t value yourself. Everyone in the world is so busy being better than the other. Even the best ones have their weakness and flaws, but what they don’t do is- apply it to their whole life! They have got strengths, and are embracing them, and so should you. If you think confidently, you will know that even your negative traits can be turned into positives. If you want to know how to master this game, then click on the link.

Rome wasn’t built in a day! So the self-worth realization process is going to require both your time and patience. Read below to kickstart with your first step:

>>>>Go on a journey of self-rediscovery with Dream Life Mastery – become the best version of yourself!<<<<

  • Know your worth – no one knows you better than yourself! So learn to value your true self. What is it like? What are your strengths? weaknesses? Fears? Dreams? What are you good and bad at? Your best and worst qualities?. You have to be honest with yourself and make peace with your authentic self.
  • Fake it till you make it – an old saying, but it works! No one knows the real you apart from yourself. If you act confidently and positively people will buy it, and so will your own brain after a while! Click on the link below to learn how to be a pro in it.
  • Self-compassion – it’s time to tell your nasty self-critic to shut up! When you keep dwelling on your mistakes and flaws, you establish a sense of inferiority complex or inadequacy. We all make mistakes. Trust me; I have made many blunders in my life, but you can always move on!
  • Take responsibility – I know it feels all cozy lying in your bed, watching Netflix and scrolling Instagram. But trust me, the taste of being responsible is unbeatable. It’s easier to blame circumstances for the way things are, but learning from them and working through them will help you move forward and give you a sense of achievement. Either you can ignore the responsibility thinking there is nothing you can do, or you take in-charge of what’s happening. What happens to you sometimes is completely 100% on you.  Here, the key is choice. You can always decide what happens to you. Your decisions and sense of responsibility can make or break any situation. So you choose what it’s going to be? Being stuck at where you are? Or evolving for a better life?
  • Self-care – The main reason for low self-worth is neglecting your self-care. Maybe you are in a routine that doesn’t help your body; maybe you are with a person who doesn’t realize your worth. The direct root towards self-worth is: Cut what doesn’t help you evolve. Do whatever makes your soul soar! Take a long shower or bath, snuggle up and watch your favorite movie, go out for your favorite meal or drink, do what you love doing a little bit of you time goes a long way. Doing these small things won’t change anything overnight, but will help your subconscious mind realize that you are well taken care of and worthy in all ways. Little things matter. With every small step, you are moving towards self-care.
  • Social media – The most potent platform that can do good or harm! It depends on how you interact with it. If you seek validation from social media or compare your life to others! Then it’s time to take a break. You know this already, but we are telling this again, the number of followers, likes, and comments will never define you. The Instagram or Facebook friends you follow don’t live a perfect life either! Social media is just for fun, and it is not a place for you to seek acceptance. A break will be good for your self-worth. The topic of social media and mental health can go on and on forever. If you want to read more, click on the link.
  • Invest in you – It can be about giving yourself proper time to develop, learn, and rest. An investment in yourself can be in any form, either it can be gym, yoga class, therapy, a much-needed vacation, learning a new activity, or anything else you enjoy. Investing in yourself helps you radiate positivity and makes your self-esteem flourish. Again, these actions may be small, but they develop your inner self-worth in a way that you can’t even imagine. All the love you are searching for out there in the world is inside yourself. Why not invest some of your time each day in reading our know your worth quotes below to cement them into your subconscious!

self worth

Why is self-worth so important?

It can feel like everything is going wrong when you feel detached from yourself! High self-worth spares us from many mental and emotional rollercoasters. On the contrary, low self-esteem has been the prime reason for addiction and overuse of substances that might cost your life. Low self-worth creates a relentless feeling of despair and inadequacy. Now you see, the harm is not just limited to mental health, but it even affects you physically.

So one reason to beat it all: self-worth is a way to live a positive life by improving your mental and physical health. The topic of self-worth is a big ocean to dive into; read below to uncover the advantages of self-worth.

  • Meet your needs: when you value yourself, you trust yourself to meet any needs and responsibility that comes in your way. You make an effort, trust your decision, and take on every opportunity.
  • Problem-solving: problems are inevitable! We all encounter some problems in our daily lives, be it at work, home, or society. To take on these problems effortlessly, you need to believe in yourself. You might even need to reach out for some external help, which you can’t do, fearing other’s judgments. When you feel confident about yourself, problems become a lot easier to handle.
  • Making bold decisions: I know it’s risky when the outcome is dependent on your own judgment. When you have poor self-worth, you doubt your experience and knowledge, and only strong self-worth can sort that out. With solid self-esteem, you can decide the degree of risk associated with a particular situation and reason out the best possible choices available. You don’t fear judgments and failures with solid self-worth because these things will not change the real you.
  • Positive relationships: maybe you are seeking love, maybe you please your friends to stay in the crowd? Stop! You can have a much more honest relationships. And that only happens when you will value yourself. When you don’t hide who you are, you are honest with yourself and people around you. You don’t put up with toxic relationships with a strong self-esteem because you know how you deserve to be treated.
  • Being practical: people who value themselves highly know that perfection is an illusion. These kinds of people are so in sync with fundamental humanity that they don’t follow fake standards to stand clear on them. So it’s important to value yourself to stay in the real imperfect world rather than creating fake perfection scenarios in your head and curse yourself for not being able to follow them.
  • It makes you stand strong: the only fragile thing loved in this world are flowers and babies. Unless you are any one of them, being fragile is not for you! Valuing yourself makes you stand rigid to setbacks in life. When you are low on self-worth, you allow yourself to be devastated by failures. Self-worth doesn’t make you a loser even when something hasn’t gone as planned. You simply take it as a lesson or experience and apply it in future opportunities.

know your worth quotes be yourself

Know your worth quotes & mantras – learn to value your true self!

Out of all the motivating sections you went through in this article, this one is going to be your favorite. Quotes and sayings can work like magic to uplift us. They are short, simple, require less time to read, and hit you directly to the core of your heart. Here we have highlighted a few know your worth quotes to back you up if you’re feeling down on yourself. Scroll below to read them:

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Know your worth quotes for her:

“When you please others in hopes of being accepted, you lose your self-worth in the process.” – Dave Pelzer

“Women must learn to find self-worth within themselves, not through others. It is important to carve out a place just for you.” – Georgette Mosbacher

“Having a low opinion of yourself is not modesty. It’s self-destruction. Holding your uniqueness in high regard is not egotism. It’s a necessary precondition to happiness and success.” – Bobbe Sommer

“The problem isn’t that I think so highly of myself. It is just that you think so little of yourself. Live life BIG, BOLD and OUT LOUD!”― Shannon L. Alder

“Don’t waste your energy trying to change opinions … Do your thing, and don’t care if they like it.”– Tina Fey

“Only when you are aware of the uniqueness of everyone’s individual body will you begin to have a sense of your own self-worth.” – Ma Jian

“To love yourself is to know that your past does not change your worth.”- Unknown

“Never forget that once upon a time, in an unguarded moment, you recognized yourself as a friend.” ― Elizabeth Gilbert

“Sometimes all you have to do is forget what you feel and remember what you deserve.”- Unknown

“Your value doesn’t decrease based on someone’s inability to see your worth.”- Unknown

“Your crown has been bought and paid for. Put it on your head and wear it.” – Dr. Maya Angelou

“As long as you look for someone else to validate who you are by seeking their approval, you are setting yourself up for disaster. You have to be whole and complete in yourself. No one can give you that. You have to know who you are – what others say is irrelevant.” – Nic Sheff

Know your worth quotes for him:

“A man cannot be comfortable without his own approval.”— Mark Twain

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” — Thomas Jefferson

“Remember always that you not only have the right to be an individual, you have an obligation to be one.”– Eleanor Roosevelt

“The way you treat yourself sets the standard for others.” – Sonya Friedman

“When you refuse to settle for less than the best…the best tends to track you down.” – Mandy Hale

“Your value doesn’t decrease based on someone’s inability to see your worth.”- Unknown

“What a man thinks of himself, that it is which determines, or rather indicates his fate.” – Henry David Thoreau

“When you start seeing your worth, you’ll find it harder to stay around people who don’t.”- Unknown

“The man who does not value himself, cannot value anything or anyone.” – Ayn Rand

“Know your worth and believe in it. Live life accordingly. No one will dare to let you down.” – Dr. Anil Kumar Sinha

“Refuse to accept another’s estimation of yourself.” – Alison Stormwolf

“Life is ten percent what you experience and ninety percent how you respond to it.” ― Dorothy M. Neddermeyer

Know your worth quotes for work:

“You are the only person on earth who can use your ability.” – Zig Ziglar

“With realization of one’s own potential and self-confidence in one’s ability, one can build a better world.” – Dalai Lama

“Follow your dreams, believe in yourself and don’t give up.” – Rachel Corrie

“When teachers doubt your potential, show them how wrong they truly are.” ― Ace Antonio Hall

“Know your worth. Then add tax.” – Anonymous

“We are the brightest Star of our sky though we often fail to notice our own brilliance in the presence of others’ light.” ― E.L.Blade

“Until you value yourself, you won’t value your time. Until you value your time, you will not do anything with it.”– M. Scott Peck

“Never be bullied into silence. Never allow yourself to be made a victim. Accept no one’s definition of your life, but define yourself.”– Harvey Fierstein

“If you wish to achieve worthwhile things in your personal and career life, you must become a worthwhile person in your own self-development.”― Brian Tracy

“Do not undervalue what you are ultimately worth because you are at a momentary disadvantage.”― Sherry Thomas

“When you understand that your self-worth is not determined by your net-worth, then you’ll have financial freedom.” – Suze Orman

“You are very powerful, provided you know how powerful you are.” – Yogi Bhajan

“You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.” – Maya Angelou

“Your net worth can fluctuate, but your self-worth should only appreciate.” – Chris Gardner

“Your most important sale is to sell yourself to yourself.” – Maxwell Maltz

Know your worth in a relationship quotes:

“Love yourself first and everything else falls into line. You really have to love yourself to get anything done in this world.”– Lucille Ball

“Remember, you’re not half of anything, you’re twice of everything.”― Viet Thanh Nguyen

“Don’t let your past dictate who you are. Let it be the lesson that strengthens the person you will become.” – Unknown

“Never settle. Know your worth.”- Unknown

“There is one irrefutable law of the universe: We are each responsible for our own life. If you’re holding anyone else accountable for your happiness, you’re wasting your time. You must be fearless enough to give yourself the love you didn’t receive.” – Oprah Winfrey

“All that matters is that you know your worth. If they don’t know your worth realize that it’s OKAY because they aren’t meant for you anyway.” – Sonya Parker

“Any relationship that never considered your values should not stay longer in your heart. know your worth!” – Terry Mark

“They keep disrespecting you because they have no respect for you, and you keep holding onto them because you don’t know your worth.” – Sonya Parker

“Two things you will never have to chase: True friends & true love.” – Mandy Hale

“Be with a person who treats you like their crown, proudly honoring you in front of the world. Not with someone who treats you like a trophy, secured for their sense of achievement.” – Henna Sohai

If you found these quotes inspirational you can find more here.

I hope you enjoyed this article on how to realize your self-worth including inspirational know your worth quotes. Living your life to the best of your ability is so important! For more great tips on how to get the most out of life take a look at our other articles about leading a joyful life and living with gratitude.

If you have any comments or requests please get in touch here.


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Wholesome Mind

I Just Want to be Happy With My Life – How to Lead a Joyful Life

Disclaimer – in this article there may be links to products that can help you with your journey to becoming happier, if you choose to purchase using these links I may make a small commission at no extra cost to yourself.

I just want to be happy with my life‘. Every living being deserves to have a life full of love and happiness. It is the minimum to which everyone aspires. Anyone who has these two things in their life can develop their capabilities to the fullest.

There is a moment when we say: “I just want to be happy and loved.” We have all been at that point at one time or another. This should be clear: these are basic needs that every human being requires to have a fulfilling life.

You can be sure that love, joy, and happiness are indispensable for a successful and enjoyable life. However, they are not gifts or things that come into your life as a surprise. You must make a decision to live this way.

There are some actions you can take to get your life on track to a state of well-being. There are also certain attitudes you must assume to identify and welcome these changes.

Now let’s get to know some ways to lead a joyful life.

‘‘Happiness is reality minus expectations.’’

This quote by Tom Magliozzi suggests that people tend to be happiest when their expectations aren’t unreasonably high.

What other definitions of happiness are out there?

First of all, it is necessary to describe the term happiness. Sometimes, we think we know the meaning of a word, but we find it difficult to explain it. If someone asks us, we will go round and round in circles without giving a concrete answer.

The Oxford dictionary defines happiness as good fortune or luck. It is also related to success and prosperity. It speaks of a state of pleasant satisfaction with the circumstances of a person’s life.

So, we can conclude that happiness is an emotion that occurs in a conscious being when they reach a moment of contentment and well-being or have achieved specific goals.  However, anyone can give it a different meaning.

“I just want to be happy and loved” Is it true – happiness is only real when shared?

Human beings are an accumulation of emotions. From an early age, we need care and attention. The urge to feel important and unique to another person is the most natural thing in the world.

However, that is not the whole answer. That need comes from the desire to know that we are compatible with other human beings. It doesn’t matter if it’s a friend, a family member, or a romantic partner.

When we relate to someone and build a space of intimacy and trust, that feeling of harmony is one of the best things we can experience.

In conclusion, happiness can be increased when we have someone special to experience it with.

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I just want to be happy and loved

Finding happy moments with happy habits

The first step to finding joy in everything is to stop expecting happiness to fall from the sky. You must make a decision and understand that you learn something from all of your daily experiences.

Love and happiness are things that come to life when we do the right things. You must work for it and have the correct attitude. Even if you are in a difficult situation or have a rough patch, there are always things to be glad about. You just have to take a really good look.

You must take time for self-care and enjoy your day-to-day life. Accomplishing small goals in short periods is the best plan.

You can perform small daily habits that you like and enjoy them to the fullest. It doesn’t matter if it’s just a few minutes a day. You will see that they will influence your mood for the rest of the journey.

You must make an effort to be aware of the good things you have. I’m not just talking about health, family, or work. I’m referring to situations that you live every day that normally go unnoticed.

It could be a place you frequently go to, or people you share your daily life with. There are multiple situations in your day where you can find joy.

Focus on the good

Positive thinking is not about denying trouble or ignoring negative situations. It is about hoping for the best and focusing on solutions rather than problems. Even this type of reasoning can be beneficial to your health.

Positive thinking is ideal for reducing stress. But not only that, according to the people at Mayo Clinic, it can generate several health benefits.

They claim it can increase life expectancy and reduce rates of depression and distress. It can build resistance to the common cold and promote psychological and physical well-being. In addition, it can improve cardiovascular health and decrease the risk of death from heart disease.

As we can see, positive thinking not only helps you lead a happier life but also a healthier one.

I just want happiness focus on the good


In recent years the term mindfulness has become famous. This practice comes from Buddhism and can be used to combat anxiety and depression.

Mindfulness is about being aware of your body, mind, and feelings in the present moment.  The idea is to create a sense of calm from mindfulness of what is happening in our daily lives. All of this without judgment, attachment, or rejection of the experience in any way.

It is a type of meditation that allows us to observe and learn from our daily experiences. We can analyze the workings of our minds and approach ourselves and others with kindness. If you want some data or scientific proof of its efficacy, you can check the following article.

7 min mindfulness

Switch off and slow down (do some meditation)

As you can imagine, one of the ways to lead a joyful life is to include meditation in our daily life. Switching off and slowing down is a necessity for anyone in today’s world.

People who regularly practice meditation are better prepared to face the challenges of life. They develop tools that allow them to process the problems in a better way. Therefore, they are happier.

Even just the act of taking the time to take a breath, close your eyes, and analyze the situation is already a victory.  However, let’s see what benefits meditation can bring to your life.

Main benefits of meditation

  • Gain a new outlook on difficult situations.
  • Develop stress management skills.
  • Focus on the present moment.
  • Lessen negative emotions.
  • Increase creativity & imagination.
  • Increase tolerance & patience
  • Improved emotional health and increased happiness.
  • Increased personal awareness.
  • Development of emotional intelligence and empathy.
  • Improved memory.
  • Relief from anxiety, stress, and depression.
  • Reduction of blood pressure.

sacred sound meditationBeing thankful with gratitude

The act of gratitude can radically change your mood. It can have a positive effect on your life. You only need to invest a few minutes a day to do it.

You can keep a gratitude journal. It may seem simple, but it is a powerful tool. All you need is a notebook or app to write down the good things that happened to you during the day.

Even if you are going through a hard time, you will find that there is always something to be thankful for. Maybe it’s just something that made you smile for a moment or some unexpected help. As the days go by, you will see many things to be thankful for and joyful for.

If you want to read more about gratitude you may want to take a look at our article on ‘Living with Gratitude’ here.

meditate to be happy

Surrounding yourself with positive people – Find your tribe

To feel happy and loved, you will need the support of the right people. Your circle of friends and family must be in tune with your interests. You must keep pessimistic persons out of your life, or at least not let them influence you.

Find your tribe of people who seek happiness and practice positive thinking. This way of life is contagious, so it’s the best thing you can do. This way, you can inspire and influence each other to be happier and more positive.

Find a job you love or join a volunteer program.

If you want to be happy and lead a joyful life, it is essential to do what you love. It would be ideal to have the job of your dreams or practice the profession you studied or learned. However, we know that not everyone enjoys this.

Those who have a job they love can develop their capabilities to the fullest and feel successful. That feeling of being in the right place and doing what you love is priceless.

If you are forced to work in something that does not meet your expectations, you have an option to compensate for its shortcomings. You can join a volunteer program where you feel helpful and like you are making a difference.

Volunteering and helping others in vulnerable situations, for example within your community, can be a rewarding activity. It may also be your way to feel valued and loved.

You may find it hard to organize yourself and find the time to do it. However, the effort will be worth it. Getting involved in a project where you can use all your skills will bring joy to your life.

Fulfilling an important task or an activity that you love, whether paid or unpaid, will always bring you joy. That harmony is vital to being happy.

Love nature

For most people, nature has a positive impact on their lives. Doing outdoor activities and visiting beautiful places is one of the best ways to lead a joyful life.

A walk in nature can relieve feelings such as sadness and loneliness. Particularly if you visit beautiful places that cause great admiration. It is even better if the connection to nature is more active. You could do activities like feeding the birds, bird watching, planting flowers for the bees and butterflies or nature journaling.

It has been shown that children who have more contact with the natural world tend to have better self-esteem.  Nature teaches them to take risks and unleash their creativity. In addition, they can exercise, play, and discover. These activities are essential for human development.

Nature can also help those suffering from psychological disorders by providing a source of calm and concentration.

Being in contact with nature is essential for a happy life. It is a way to counteract the pace of life and the worries of the modern world.

It doesn’t matter if you live in an urban city. You should find a way to enjoy the green areas you have nearby or travel as often as possible to rural and wild destinations.

happiness in nature

Find a pet to love.

If you want to feel loved and happy, get a pet! Domestic animals are a magnificent source of love and joy. It is known that you can develop beautiful relationships and strong connections with pets.

Having a pet helps you cultivate love in two ways. First, the animal you choose will make you feel like the most loved and relevant person in the world. Their loyalty and affection will touch you in many ways. Secondly, the care that this companion requires will make you experience exceptional devotion.

The sense of duty needed to care for another can only be achieved through love. But you can be sure that you will be rewarded with beautiful moments of happiness and contentment with your beloved animal.

Happy body, happy mind.

Exercising, practicing a sport, yoga, or simply doing some physical activity is essential to lead a joyful life. It is a way to love ourselves, our bodies. Exercise also has a significant impact on self-esteem.

Do you need a reason to exercise besides weight loss, maintaining your figure, and improving your health? Yes? OK well then, what if I told you regular training will make you a happier person!

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When we exercise, we feel more powerful and more capable of achieving new goals. Why does this happen?

It is indisputable that physical activity fills us with vitality. This is due to the endorphins that are produced through a chemical process during exercise. They have a direct impact on our minds. We feel happier, with less pain, healthier, and with greater well-being. Exercise even makes us look more attractive and have better self-confidence. This undoubtedly improves our thought processes and even our social relationships!

So the next time you say: ‘’I just want to be happy”, you already know some tips to achieve it. We hope these tips to lead a joyful life have been helpful. The power is within you, you just have to take your first step on the road to happiness.

exercise for happy mind

I just want to be happy quotes (to inspire you):

‘’I think the key to life is just being a happy person, and happiness will bring you success.’’ – Diego Val

‘’Happiness grows at our own firesides, and is not to be picked in strangers’ gardens.’’ – Douglas Jerrold

‘’The search for happiness is one of the chief sources of unhappiness’’. – Eric Hoffer

‘’I just want to be happy, have kids, enjoy my life, help others and create some good work.’’- David Walliams

‘’No one is in control of your happiness but you; therefore, you have the power to change anything about yourself or your life that you want to change.’’- Barbara De Angelis

‘’My ambition is to be happy.’’- Penelope Cruz

‘’Success is getting what you want. Happiness is wanting what you get.’’- Dale Carnegie

‘’What everyone wants from life is continuous and genuine happiness.’’- Baruch Spinoza

‘’If you want to be happy, set a goal that commands your thoughts, liberates your energy, and inspires your hopes.’’- Andrew Carnegie

‘’The less you want, the richer you are. The more you need in order to be happy, the more miserable you’ll be.’’- Yanni

‘’If you want happiness for a year, inherit a fortune. If you want happiness for a lifetime, help someone else.’’- Confucius

‘’If you want others to be happy, practice compassion. If you want to be happy, practice compassion.’’- Dalai Lama

‘’To be without some of the things you want is an indispensable part of happiness’’. – Bertrand Russell

‘’Happiness is not the absence of problems, it’s the ability to deal with them’’ – Steve Maraboli

‘’A great obstacle to happiness is to expect too much happiness.’’- Bernard de Fontenelle

‘’The secret of happiness is freedom, the secret of freedom is courage.’’- Carrie Jones

‘’Nobody really cares if you’re miserable, so you might as well be happy.’’ – Cynthia Nelms

‘’Happiness is not something ready made. It comes from your own actions’’. – Dalai Lama


If you have any comments or requests please get in touch here.

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Wholesome Mind

Living with Gratitude – Gratitude Affirmations

Disclaimer – in this article there may be links to products that can help you with your journey to practicing gratitude, if you choose to purchase using these links I may make a small commission at no extra cost to yourself.

What is gratitude?

Gratitude is nothing but a synonym of thankfulness. With gratitude, people appreciate the goodness in their lives. Think about a time when you were low, and someone gave you a shoulder to cry on. I bet you felt thankful towards them, didn’t you?

Gratitude helps you solidify and acknowledge the relationships around you. I’m sure you’ve heard of the term “count your blessings,” which reminds us to be thankful for things we have rather than dwell on things we don’t have. Maybe something you have is asked for in the prayers of others. We sometimes forget to be grateful for the small everyday things, that many people on this earth pray for.

You may have heard gratitude mentioned in articles pertaining to good mental health and positivity, well it’s true! Gratitude is so important and plays a crucial role in building those attributes. If you acknowledge what you DO have, and can practice being grateful for it, life will naturally radiate with positivity. When you’re feeling positive you feel more uplifted and mentally well.

How to practice gratitude?

Well luckily it’s not rocket science. If you look around, and really notice things, you will find that you have so many things to be grateful for, maybe there are things that you overlook daily, for example being able to be around loved ones, sleeping, having a full stomach, eating what you like, wearing what you want, savoring a hot cup of coffee, and so many other countless things. By practicing gratitude, you become fully involved and present in your life. If you are not sure how to start, then I’m are here to help. Keep reading for tips on how you can begin your gratitude practice:

  • Seek out the good: simply look around yourself now. Tune in and magnify every tiny detail that your life is decorated with.
  • Reminding yourself of things you have: Notice things that you might take for granted. Find them and treasure them. It can be in the form of food, shelter, people, or community.
  • Start a journal: being committed to writing down what you appreciate will remind you continuously and notice the good things around you. The great thing is, if you’re having a low moment, reading back through your gratitude journal can be a great pick me up!
  • Follow a ritual: there are many gratitude rituals that we can practice, for example saying grace before a meal or thanking others for little gestures, being grateful for the time they’ve taken to help you or give you company.
  1. Savor your gratitudes: pause and notice when you are amazed by the little things in life. Count your blessings right there and then when they take place. These little moments fill you with gratitude and make your heart sing. Why not read some books on gratitude, they may show you even more ways to savor what you have.
  2. Verbalize your gratitude: You don’t have to express gratitude in an over the top way. Think of expressing your gratitude to someone as more of just good manners, but say it mindfully with feeling rather than an automatic thank you.  When you acknowledge someone it makes you feel good and them too! Spread the gratitude and joy, pay it forward.
  • Think about how you appreciate what they’ve done for you. Express your thankfulness to someone who made you happy or did something helpful for you in some way. Start with something like- I loved it when…, it was so thoughtful of you to…, thank you for this favor, it was really kind of you…, thank you for your helping me out with…., etc. Check out this link for more ways to express your thanks.
  • Being kind is another excellent way to express gratefulness to someone. Try to find a moment when you can be there for them.
  • Show people how important they are in your life: you don’t have to be cheesy or mushy. Just handle it in your own way, in your own style. Even a simple statement will do the trick and it’ll mean the world to someone that you acknowledged their impact on your life.


Ways to unlock the power of gratefulness:

It is never too late to start working on your gratitude! Welcoming gratitude can change your life for the better. I have outlined the following ways by which you can squeeze a bit gratitude into your life:

  • Journaling: start writing down the things for which you are grateful. You can list down a few things each day which have left you awestruck. Listing your blessings will help you cultivate additional energy and positivity about your day. Check this link out for some ideas on how to keep a gratitude journal.
  • Surround yourself with positivity: you will become more of the energy surrounding you, so make sure it’s positive. Reinforcing the gratitude feelings within yourself will help bring out the positive things surrounding you.
  • Reframe your perspective: we all have our ups and downs, but how we tackle them matters. No, you don’t need to be apologetic about your emotions! All you have to do is change your perspective and see opportunity in every situation.
  • Take Lessons: mistakes are inevitable! Committing a mistake doesn’t always have to be bad. Accept your errors and be grateful to them because you can always learn something from them. Scrutinize how things could have gone differently and how you might do it differently next time.
  • Speak it out loud: even the smallest favor deserves a thank you. Recognize other’s efforts made to help you and thank them in the moment with a hug, handshakes, flowers, coffee, or any other small gestures which will make them feel appreciated. Alternatively write them a message or note after the event letting them know how you are grateful.
  • Be present: Life is happening now! So when you stay stuck in the past or dream about the future, you miss the greatness of now, and real-time opportunities and experiences that are happening right now. Practice staying present in the moment so that you can make the most out of it! If you are occupied in memories or dreams you miss out on living.

7 min mindfulness

gratitude affirmations

How does it link with the Law of Attraction?

The way that the universe works is out of our ability to understand. Regardless of age, gender, nationality, or religion, one thing that is the same for us all is the law of the universe that binds us all together, and one of those laws is the law of attraction. The law of attraction is loaded with the power to materialize whatever you think and imagine. In short, the law of attraction turns thought into things. If you focus on positive things, positive experiences will find a way into your life and vice versa. It means whatever you imagine can be turned into reality by deploying positive thinking. Whether consciously or unconsciously, humans act as a magnet to the thoughts sent and received back. Unfortunately, very few people are familiar with how these thoughts affect their day-to-day life. As a result, most of us are hidden from the potential that we hold within ourselves.

One way to leverage the law of attraction is to practice gratitude. We spend so much of our energy thinking badly and cursing about things that we don’t have or things that didn’t go the way we wanted. Human nature tends to forget and appreciate good things in life and ends up neglecting them. As a result, we leave positive things unchecked, which calls for negative thoughts which in turn attracts more unwanted stuff in your life. Focusing on what you don’t possess will attract even less positive things. Instead of being concerned about your debts, be thankful for your richness. To keep a reminder of all the beautiful things, you can send write down things you are thankful for. It can be for anything such as-

  • Being able to be with your family.
  • Enjoying a cup of coffee in peace.
  • Being able to see, listen, and taste and feel.
  • Enjoying your pets company.
  • Having your favorite meal made by your mom.

Writing down the things you are credited with will attract more of it. For example, people love receiving gratefulness and will continue to do so when their efforts go recognized. If you don’t want to keep a physical journal there are many amazing diary apps and even gratitude apps available to help prompt you daily to write about your experiences and invite more gratitude to your life.

law of attraction

How can being thankful change your life?

It’s incredible how one simple thought can change the entire life perspective of a person. When you live your life as if everything is a miracle and be aware of the things you are given, life shifts from a feeling of scarcity to richness. Here are ten ways that gratitude can change your life for good:

  • Appreciation: practicing gratitude will make you the favorite of your people. One “thank you” can make someone’s whole day. People admire you for their recognition in your life and seek an ongoing strong relationship with you. Plus, it is a great way to start a conversation and make friends.
  • Sound sleep: when you are satisfied with your life, you sleep tight! Practicing gratitude improves the quality of your sleep. You don’t want those bags under your eyes! Gratitude can make you well-rested and magnify your health.
  • For psychological well-being: A sane mind is a must for everyone! When you don’t feel resentment, jealousy, envy, and unhealthy competition, you link your mind to peacefulness. And how peacefulness can affect your mental state needs no further explanation.
  • Improves physical health: when you radiate positivity, you attract good health. According to research, gratitude can help lower blood pressure, heart disease, pains, and aches. So practicing gratitude is like an investment in your health. It’s nice to have a healthy heart especially in later life!
  • Motivation and inspiration: realising what you are grateful for will inspire you to attract even more of it. It’s just like we explained in the law of attraction. According to research, people who are thankful for what they have are more productive and enthusiastic than their counterparts.
  • Work-life: if your job in any way involves leadership, you will bloom with profit. Employees are more productive when they are appreciated for their contribution by their boss. Hence practicing gratitude is a great way to evolve your work life too!
  • Strength: gratitude plays a vital role in controlling stress and nurturing mental strength. Once you remind yourself of your blessings, you can maintain your mental balance through any difficult times like failures and losses. So rather than dwelling on the losses, gratitude gives you the strength to focus on positives in any situation.
  • Less stressed: being satisfied with what you have saves you from stressful situations that occur from what you don’t have. Gratitude practice help eliminate the harmful effects of being stressed that make you feel low.
  • Retain confidence: numerous studies have linked gratitude with a high level of self-esteem. It is evident that when you practice gratitude, you cut yourself from social comparison, envious, and jealous feelings, which makes you self-sufficient and boosts your confidence on the foundation of- ” you are enough.”
  • Social relations: Gratitude helps you feel better about what you have accomplished in life rather than jealous about what others are equipped with. When you don’t practice gratitude, you establish jealousy-based differences that can shake your social relationships to the core.

mindfulness book

meaning of gratitude

Gratitude affirmations – unlock the power of gratefulness

Powerful gratitude affirmation:

  • I am grateful for all my lessons and celebrations.
  • I am thankful for my setbacks and comebacks.
  • The more grateful I am, the more beauty I see.
  • I attract what my mind desires.
  • My life is filled with blessings.
  • What a miracle to be able to breathe, see, listen and feel.
  • “The roots of all goodness lie in the soil of appreciation for goodness.” –Dalai Lama.
  • Gratitude allows positivity to enter and surround us.
  • There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” — Albert Einstein.
  • You are blessed, don’t be stressed!
  • My “have” is always greater than my “have not.”

Grateful affirmation to the universe:

  • Dear universe, thank you for all of the light and dark.
  • The universe gives you what you desire.
  • Gratitude attracts abundance.
  • Never overlook positivity over negativity.
  • I am allowed to make mistakes.
  • Positive things are reflected to me.
  • I am grateful to enjoy the sun, the moon, and the sky.

Read more grateful affirmation to the universe here

Morning gratitude affirmation:

  • I am thankful for another day in my life.
  • I am grateful for whatever I am.
  • Today I will practice the attitude of gratitude.
  • Another day, another opportunity.
  • I wake up blessed every day.
  • Today is going to be my best.
  • I welcome the support and criticism this day will bring.
  • I am thankful for this warmth of coffee.
  • I am grateful for another chance at life.
  • I am thankful to wake up in my home.
  • I am thankful to wake up to the people I love.

Gratitude formation before sleep:

  • I am thankful to be able to sleep peacefully.
  • I am grateful to return to my bed.
  • Positive thoughts will bring positive sleep.
  • I am mentally and physically relaxed.
  • I am forgiving and forgiven.
  • Today I was at my best, and now it’s time to rest.
  • I close my eyes with a grateful heart.
  • It was a good day.
  • The day is now in the past, and I’m ready for tomorrow.
  • Today I did enough, and now I can let go of it.

We hope you enjoyed this article on gratefulness, it’s such an important practice every one of us should make an effort to incorporate into our daily lives. If you have any comments or suggestions please get in touch with me here.

If you enjoyed this topic you may also enjoy our article ‘Do you want to be a Great Success?’


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