How to Take Good Care of Yourself

ExerciseIn just a few minutes every day, you can spare some time to take care of yourself. I always set an hour each off to concentrate on getting the best version out of myself. It is easy to get caught up in a continuous circle of work or sleep. After some time, you might notice your body protesting and demanding a break to heal from a lot of work it has been subjected to.  Your body and mind deserves some critical rest, to refuel and reignite itself.

In just a few minutes every day, here are effortless ways you can use to take a good care of yourself.


You need to exercise your body if you need to achieve a happy mind. A little exercise will be very important towards ensuring that you have reduced levels of stress. Even a simple brisk walk in the morning can help in revitalizing and re-energizing yourself to stay ahead of your day. You need to save some time by preparing the night ahead on what you will be doing and the type of exercise to perform the next day. Exercise also helps in eliminating toxins in your body to keep you young and active.

Morning Meditation

MeditationA quick morning meditation can do wonders towards ensuring you have a balanced soul and mind, as you prepare for a busy day ahead. You need to take some few minutes to relax before getting into your busy day. Think about all the good things that have happened to you and take a moment of appreciating them. Meditate and stay positive all day long.

Keeping a Journal

Writing can be a very important therapeutic activity. In just some few minutes, you can write out loud about your feelings, thoughts, worries, gratitude’s among others. You should write about anything that comes in your mind. Keep a journal about all the interesting things in your life as these can help you towards having a happier life.


Reading is a noble act that keeps the brain busy and connected. Reading is a sure way of escaping from the pressing concerns of life. You need to break away from your daily habits and pick a book to enjoy all the goodness that comes with reading. Make reading your hobby and watch out all the benefits that come with it. When you read, you gain insightful knowledge on different aspects of life.


How to Get in Control of Your Decisions

decisionsAre you aware that we always make several thousand decisions every day?  From deciding on what time to wake up, to wear, what to eat, when to report to work, what percentage of commission to offer to clients at Middle River Tow Truck, when to close business among others. The science of decision making is very interesting. Psychologists argue that there are two systems in the brain that collaborates to help us make a decision.

The first part is in charge of quick and automated responses. The second part of the brain is accountable for solving complex problems. It is involved with advanced mathematical formulae and deep processing. When our mental energy is compromised, our brains tend to make bad decisions. We tend also to make bad when we feel burned out of our jobs, when we have been overthinking and when we lack sleep.

When we have control of our decisions, we can make better decisions. Here are ways to regain control of your decisions.


Pause and assess situations

The simple act of pausing and assessing various situations can help you a lot from getting washed away by improper decisions. You need to give your brain enough time to evaluate situations so that you can make the right decisions. You need to give your brain enough time to evaluate various situations so that you can make the best decision. For bigger questions such as marriage, you may want to take time to weigh your options.


Don’t always rely on your gut

Initiation is what we normally call gut feeling and is one of the most basic instincts we focus on when faced with a challenging situation. A gut feeling helps us in identifying cues in a given environment and avoid danger so that we can survive. However, making your decisions entirely on gut feeling is not always a good thing. When it comes to a game of chances, you should not always rely on the gut feeling.


Narrow your options

The bigger the selection, the more the room to regret your actions. When you narrow your options, you stand a better chance to avoid picking something you are more likely to regret in the future.  For any given chance you have to make choices, be guided by a lot of thinking, calculations, and eliminations. Ask yourself what once choice will offer to you that another won’t. Narrow your selection as it will help in saving you a lot of stress and you will be happier for longer.

Ask the majority

Humans are creatures well known for liking bias. Although some of these bias can help us in making decisions, it is not always wise to follow them. One of the best ways when it comes to choosing the right decisions is asking for a second opinion. You might be having a very concrete choice, but it won’t hurt to ask a second person for an opinion.  Other ways of helping you make better decisions include avoiding burnout and overthinking. Make it a habit to put your decisions in writing as it can help you live better.


Things to Stop Doing When You Quit Smoking

quitThe habit of smoking can be a big menace that many people struggle to stop. We are all looking for a permanent solution to get free from nicotine addiction. People who have experienced addiction to smoking usually struggle when looking for sustainable solutions to quit smoking. There are a lot of misconceptions when it comes to the nature and working of nicotine addiction.

In this post, we look at common pitfalls that you should avoid to avoid reverting back to smoking.


Do not be impatient

It is a natural inclination to quit smoking and hope to get over it within a short while. That can be very nice in terms of ambitions, but you should not be over-ambitious. Quitting smoking happens, but happens with time. You should never be impatient. You should sit back and relax, and let time be your best friend.


Do not worry about the future

During the early days of smoking cessation, nicotine plays a lot of back and forth with our minds. You should not think about smoking all the time or the effect it will have on you in the future as you position yourself to live smoke-free. You should never panic about your smoke-free future. Put away your attention from a focus on how future life without a cigarette can be hard, as this will most likely influence you to fall back to smoking.


Do not be negative

negativeResearch shows that an average person has about 66,000 thoughts on any given day. Out of these thoughts, two-thirds of them are negative. In most cases, we tend to focus these negative thoughts on us. You need to start paying a key attention to all the thoughts in yourself and start eliminating the negative ones that do not add value to your life. You need to be kind to yourself and stop complaining about things that are not easy to change.


Do not neglect yourself

When you quit smoking, you should be extra careful that you do neglect yourself. You need to pay extra care on yourself and feel cared for and loved. You need to eat a well-balanced diet to flush out any remaining smoking toxins in your body. Get more sleep as nicotine withdrawal may leave you feeling fatigued. Drink a lot of water as water helps in detoxing your body. You should also exercise every day as it has a lot of physical and mental benefits.


Terrible Things Smoking Does to Your Body

smokingCigarettes contain a chemical known as nicotine which speeds up your heart rate. Nicotine is highly addictive and equally harmful to your heart. Cigarettes also contain another ingredient known as tar, which coats the inside of your lungs. No matter the way you smoke, tobacco is very dangerous to your health. There is not a single safe substance in any tobacco product.



Smoking can lead to a variety of complications in the body as well as other long-term effects on your body systems. When it comes to circulation, when you smoke, the poisons from tar in the cigarette enters the blood. This makes your blood thicker and increases the chances of clotting. Smoking also increases your blood sugar and heart rate making your heart work harder than normal. It narrows your arteries and reduces the amount of oxygen circulating in your blood.


Smoking affects the heart in many ways. It damages your heart and blood circulation by increasing the risks of coronary heart disease, stroke, heart attack, and cerebrovascular disease. The carbon monoxide from smoke and nicotine puts a lot of strain on the heart.



People who smoke have an increased risk of getting stomach ulcers and cancer. Smoking is known for weakening the muscles that control the esophagus and allows acid from the stomach to travel in the wrong direction. Those who smoke have a higher risk of developing kidney cancer.


Your lungs are badly affected by smoking. Colds, coughs, asthma, and wheezing are just but examples of what you can suffer from. Smoking leads to fatal diseases such as pneumonia and lung cancer. 84 percent of deaths associated with lung cancer is caused by smoking. Smoking also leads to other effects such as mouth and throat issues, reproductive and fertility failure as well as decreased bone density.



Smoking reduces the amount of oxygen that gets to your skin. When you smoke, your skin ages more quickly than it would under normal circumstances. The toxins found in your body also contribute to cellulite. Smoking leads to a premature aging of your skin by about 10 to 20 years and makes it three times more likely to get facial wrinkles.


Those people who smoke have a higher probability of developing a stroke than those who do not. Smoking increases your risk of having a stroke by at least 50 percent. This can lead to brain damage and even death. When you smoke, your double your risks of dying from stroke.


Guide to Quitting Smoking

quit smokingQuitting smoking is the best thing you can do to yourself and the people you care about. No matter how many times you have tried quitting only to revert back to smoking, there is hope, and you can do it. Smoking harms you big time, in almost every tissue and organ in your body, including your lungs, blood vessels, and heart. Smoking equally does a lot of harm to nonsmokers who get exposed to your smoke as second-hand smoke. If you smoke, you should have every reason to worry about your health.

Deciding to quit can be a big step. Actualizing the real quitting becomes even bigger. No matter how long you have been smoking, when you quit, the risks exposed to your heart begins to drop. In the year after you do quit smoking, the risk of coronary heart disease reduces by half. After about 15 years, this risk is just as low as that of someone who has never smoked.


How to Quit

You are highly likely to quit smoking completely if you prepare. You should think about your last cigarette and the cravings as well as urges and feelings which normally come with quitting. You can think about quitting in these outlined useful steps.

Get Ready

smokingYou need to list your reasons for quitting and post these reasons in a place you can often see. Set a quit date which should be within a fortnight of you deciding to quit. You may think about selecting a day that is special to you as it may act as a motivating factor due to its importance. When this day comes, throw away all the cigarettes, matches, lighters and ashtrays in your home, workplace or car. You may think about what happened when you tried to quit before. Where did you succeed and where did you fail.

Seek Support

You need to line up your support. Tell your friends, family, and coworkers that you have set yourself up to quitting. Ask for their help and inform smokers not to motivate you to smoke. You may decide to get individual or group counseling depending on the level of addiction you might be at. The more counseling you get, the better your chances of quitting. You may join social media support groups and find out what is happening in these communities.

Find ways to Relax

You need to distract yourself from all urges to smoke. You need to do something that keeps you busy, such as talking to someone or picking a sport. Change your routine, hanging places and drink a lot of water. Do something that can help you reduce stress. It can be listening to music, dancing to your favorite tunes as well as planning something enjoyable.


Make it Easy on Yourself

Do not put a lot of pressure on yourself. Ask your health care provider what aids and help exist to use. There are options such as nicotine patch, nicotine nasal spray, nicotine gum among others that can help you go easy in your process of quitting. Spend more time with friends who do not smoke. Being around people who smoke may influence you to pick up the smoking habit again.