Self Care: The Ultimate Return on Investment

Today's post is from Sophie Crooks, a Tasmanian based blogger and coach. She has important insight to share on the importance of self-care for entrepreneurs. The topic is very timely as I'm starting to re-prioritize self-care in my own life. +++++++++++++++++++++++++++++++++++

As an entrepreneur you are most likely familiar already with the concept of Return of Investment or ROI. For those that aren’t you are probably already applying it but just by a different name. Do you look at your to do list each day and pick your priorities depending on which ones will reap the most profit or rewards in return for your dedicated time? If so then you are running your business by the Return of Investment principle.

It is a great practice for women running an online business. We are so surrounded by distractions and things that seem important, maybe because other entrepreneurs are doing them, but aren’t really that important to our own unique business and brand. Keeping your primary focus on what will have the biggest ROI for your business is a major key to entrepreneurial success.

But while the ROI actions you take in your business are undeniably important, there is one mistake I see women make again and again and that is to think of Return of Investment as purely short-term profits. What will make you money in the next week, month or year. Maybe you even have a five or ten year plan of the things you will do to keep that financial freedom rolling in.

That is awesome! Do not stop doing that.

Instead I’m encouraging you to make a tweak to the ROI principle, just a simple mindset shift that can take it from being a great money success tool to a great life success tool.

Limiting your ROI plans to purely money making activities will hold you back in the long run. You need to begin to think of self-care as something that will have an equal return of investment to any actual work you do on your business.

As a woman seeking success in her business you want to do it all. Accept every opportunity, win every potential client over, give everyone the help they want.

So you start doing as much as you can. You get up extra early, work late, skip the gym, and fuel yourself on sugary snacks. You ignore the book you’ve been dying to read on your bedside table, you rush through your showers, throw on whatever clothes are quickest and easiest. You let the clutter build around you, your yoga mat collect dust and ignore those new meditation tracks on your phone.

Your focusing on the tasks that will bring in the profits and make your business a success money wise, but is the picture of your life pretty?

Return of Investment can cover many things. By thinking of it as purely about money you can quickly find yourself stressed, experiencing low energy and bad nights sleep. The face in the mirror may seem suddenly haggard, or a task that used to be no problem is now making you out of breathe.

This situation will quickly lead to you resenting your business. I’m guessing you got into this work to create a lifestyle that made you come alive. Instead without prioritizing self care you can quickly feel like you’ve been dragged back into the rat race. If you keep pushing along this path you’re risking complete burn out or worse, a major health crisis.

Entrepreneurs that don’t see self-care as something that will yield a return of investment eventually learn the hard way when a mental breakdown or health issue leaves them unable to work for months at a time. Having to disappear from your business for months will have a far worse effect on your ROI than just taking a couple of extra hours a day for self care.

Imagine if you prioritized self care as much as your most important business tasks. What would it be like if each morning when you planned your day you listed time for getting some fresh air and exercise, time to make that healthy lunch, time to finally have that long overdue hairdressers appointment, time to relax with that book. How excited would you be about your day if these tasks were side by side with emailing that sponsor, writing that guest post and working on your upcoming webinar.

When you practice regular self care as a ROI activity your energy will improve, your mental state will be more calm and focused, you will feel confident and sexy when you look in the mirror or take that time to dress in nice clothes. You won’t feel instantly stressed as you sit down at your desk because you take the time to declutter and organize. When you look at how healthy and relaxed your fellow entrepreneurs seem you will no longer resent them and wonder how they do it because you’ll be healthy and relaxed too.

It pays to take care of yourself. Even if it seems okay to let the self care slide because money is coming in, that flow requires your consistent love and attention and you can’t show your business consistent love and attention if you don’t show yourself also. The more you practice self care the more returns of investment you’ll find as you grow in energy, confidence, health and mental calm to be able to handle anything that comes your way. 

BIO

Sophie Crooks is a Tasmanian based blogger and coach. She specializes in inspiring women to overcome fear and anxiety to achieve their goals and make meaningful, positive change in their lives.

Website // Twitter // Facebook // Instagram

Review of 10% Happier by Dan Harris

I'm already telling everyone to read this book and thinking of people I can send it to because it's the perfect introduction to meditation. I was able to get my ebook copy from the library, so keep that in mind too.

I devoured this book in about 3 days. First, Dan Harris is hilarious. He's self-deprecating, honest and extremely curious, which makes for a great story. To get an idea of how he writes, here's an example of a chapter title: "Chapter 10: The Self-Interested Case for Not Being a Dick."

I've been getting more and more interested in meditation, mindfulness, and Buddhism over the past few years, but there's still a part of me that resists the stereotypical Buddhist, hippie type vision people have. Dan Harris summarized exactly how I felt about it when I couldn't put it into words. He explains that Buddhism started more as a philosophy than a religion, and although he has embraced parts of it, he approaches it all in a modern way. His whole experience really hit home with me and made a lot of sense.

The numerous scientific studies included in 10% Happier also add a level of evidence that I think will help more people get behind the benefits of mindfulness and meditation. He mentions MRI scans showing that meditators develop more gray matter in their brains. 

I also liked that he researched and interviewed a variety of mindfulness "experts," including Ekhart Tolle and Deepak Chopra. It made me rethink my admiration for Chopra a little bit, but I guess I never really knew that much about him anyway.

Amazon description:

"Nightline anchor Dan Harris embarks on an unexpected, hilarious, and deeply skeptical odyssey through the strange worlds of spirituality and self-help, and discovers a way to get happier that is truly achievable.

After having a nationally televised panic attack on Good Morning America, Dan Harris knew he had to make some changes. A lifelong nonbeliever, he found himself on a bizarre adventure, involving a disgraced pastor, a mysterious self-help guru, and a gaggle of brain scientists. Eventually, Harris realized that the source of his problems was the very thing he always thought was his greatest asset: the incessant, insatiable voice in his head, which had both propelled him through the ranks of a hyper-competitive business and also led him to make the profoundly stupid decisions that provoked his on-air freak-out.

We all have a voice in our head. It’s what has us losing our temper unnecessarily, checking our email compulsively, eating when we’re not hungry, and fixating on the past and the future at the expense of the present. Most of us would assume we’re stuck with this voice – that there’s nothing we can do to rein it in – but Harris stumbled upon an effective way to do just that. It’s a far cry from the miracle cures peddled by the self-help swamis he met; instead, it’s something he always assumed to be either impossible or useless: meditation. After learning about research that suggests meditation can do everything from lower your blood pressure to essentially rewire your brain, Harris took a deep dive into the underreported world of CEOs, scientists, and even marines who are now using it for increased calm, focus, and happiness.

10% Happier takes readers on a ride from the outer reaches of neuroscience to the inner sanctum of network news to the bizarre fringes of America’s spiritual scene, and leaves them with a takeaway that could actually change their lives."

Good quotes from 10% happier book:

➡️ "The ego is constantly comparing itself to others. It has us measuring our self-worth against the looks, wealth, and social status of everyone else. ... The ego thrives on drama. It keeps our old resentments and grievances alive through compulsive thought. ... Perhaps the most powerful Tollean insight into the ego was that is it obsessed with the past and the future, at the expense of the present. We 'live almost exclusively through memory and anticipation.;"

➡️ "Buddhism's secret sauce went by a hopelessly anodyne name: 'mindfulness.' In a nutshell, mindfulness is the ability to recognize what is happening in your mind right now- anger, jealousy, sadness, the pain of a stubbed toe, whatever- without getting carried away by it."

➡️ "The final step- "non-identification"- meant seeing that just because I was feeling angry or jealous or fearful, that did not render me a permanently angry or jealous person. These were just passing states of mind."

➡️ "It's so obvious to me now: the slipping away is the whole point. Once you've achieved choiceless awareness, you see so clearly how fleeting everything is."

➡️"Even if we were handed everything we wanted, would it really make us sustainably happy? ... There's actually a term for this- "hedonic adaptation." When good things happen, we bake them very quickly into our baseline expectations, and yet the primordial void goes unfulfilled."

---

I highlighted a lot from the book, but I won't include them all. Read it for yourself!

You might also be interested in my review of Happy: A Documentary.

If you've read this book, I'd love to hear your thoughts! I'd also love to know what you're reading right now.

38 Ways to Simplify Your Life + Feel More Peaceful

We've all heard "less is more," but it's a powerful little statement when put to the test. After completing a "get rid of 100 things challenge" recently, I realized simplifying can, and should, be applied to many other aspects in life. I've also found that the more I simplify, the easier and more refreshing it becomes. I run my business from my home and noticed a connection between my physical environment and my mental state and productivity. This was the biggest motivator to get started. Once I started, I didn't want to stop. It soon went from "do I need these items in my home," to "how can I streamline my business?" and "who can I hire who actually enjoys doing this task?"

Here are just a few ideas you can simplify your life:

• Learn when and how to say no. Respect your time.
• Focus on quality rather than quantity.
• Automate your bills, opt for paperless billing and do as much banking online as possible.
• Organize your digital files and auto-backup your hard drive.
• Take a few minutes to unsubscribe from all emails you don't need, or use a program like unroll.me. Those 40% emails are tempting, but that's part of the problem.
• Separate work from home life if possible. Stop checking your work emails from your phone.
• Check email at designated times, like twice per day.
• Exercise and eat healthfully. Both of these will give you more energy, thought clarity and save you time and money dealing with health issues.
• Leave a time window around your commitments for decompressing and unanticipated issues.
• Use something like Evernote to keep all of your ideas, lists, business cards, etc. in one place.
• Use the cloud to eliminate USB drives, emailing things to yourself, etc.
• Keep your kitchen clutter-free and inviting so you're more likely to cook.
• Keep your cell phone, laptop, exercise equipment, etc. out of the bedroom so it's a clear relaxation and sleep zone.
• Spend time volunteering. It will make you appreciate what you have.
• Stop being busy for the sake of being busy. Take time for yourself and learn to relax.
• Ask others for help and delegate when it makes sense. Instead of splitting chores 50/50, talk about which person is better or enjoys which tasks the most.
• Don't shop unless you need something and avoid buying things that aren't on your list.
• Start a gratitude practice. At the end of each day, write down 3 things you're grateful for.
• Try things before you buy them. You can get numerous cookbooks from the library or borrow something from a friend.
• Focus on experiences. One of my favorite simple quotes is, "Collect moments, not things." -Aarti Khurana.
• Let go of guilt and embrace forgiveness.

Which are your favorite ways to simplify? I'd love to hear about it in the comments below.

A Lesson in Being Present

Nothing will test your patience quite like flying. And in my case, traveling for business in general. I love the idea of traveling, but I'm a very anxious person. Navigating layovers, delayed flights, airport shuttles to hotels, etc. is exhausting and leaves my nerves feeling fried. Follow that up with a business dinner, and I'm almost guaranteed to get overwhelmed.

Everything went smoothly Monday, but I still found myself anxiously awaiting the moment I got to head back home. It didn't help that I realized I had forgotten my laptop charger and notepad. I couldn't follow the yoga video I had planned to use, couldn't get ahead on a project I had on my mind and felt unprepared for the meetings that week. Basically I felt even less in control.

Realizing that I spend so much of my focus during business trips on the moment I get to leave was eye opening. I've never been to Tampa before, so why was I letting my anxiety ruin it? I could think of other trips where I had done the same thing.

Monday night I tossed and turned almost all night. I had a bad case of RLS and/or severe anxiety over nothing in particular. Running on 2.5 hours of sleep, I managed to make it through a day of meetings on Tuesday. (This is partly due to fueling my body with green juice and a big spinach salad at lunch.) After the meetings I had a little time before dinner, so I knew I had to do something to refocus and feel centered.

I decided to give meditation a try.

You have to understand, this isn't something I'm accustomed to doing. I always mean to meditate, but never quite get there. I was so overwhelmed + exhausted I felt like I had no other choice, though. I closed my eyes, sitting cross legged with palms up. I focused on breathing deeply and repeated a few positive affirmations or mantras in my head. After about 10 minutes, I could feel my body starting to lighten. The anxiety and stress was melting away.

I grounded myself by thinking about everything I had to be grateful for in that moment and letting go of all the things I couldn't control.

Fast forward to Wednesday evening- I had already been at the airport for 3 hours and my laptop battery was running out. My flight was delayed for a third time and everyone around me was starting to get angry. I overheard phone conversations with people saying the delays were ridiculous- they'd been traveling since that morning from Seattle, blah blah blah.

I was irritated too. My body hurt from traveling only a few days before, my mind was fried from meetings + very little sleep, and I was anxious being surrounded by so many people. I sent a text to my fiance complaining about the flight, and immediately after hitting send I realized how ridiculous I was being. I was acting so incredibly ungrateful, again. It's amazing that we're able to fly across the country in a few hours. It's a blessing that the airline was being cautious because of weather.

So, like any normal person, I took a deep breath, closed my eyes, and tried to meditate in the airport. I needed to clear my head, center myself and be present. The present situation wasn't the best, but so what? In a way, I was secretly thankful for the break. I couldn't do any work, and could read my book without feeling guilty.

We rush around so much and get upset when our plans get interrupted. "I don't have time for this!" But what if we could be more flexible? What if we could just be? Just exist. Be thankful.

To me, being present is about realizing what you can control and what you can't. It's about appreciating the wonders of life in this moment. Taking in your surroundings and being aware of yourself.

27 Ways to Recharge Your Batteries

Everything these days is go-go-go. We live in a society that celebrates being busy and stressed.But what is that stress really costing you? Exhaustion, quick meals and no time to play aren't leaving you fulfilled, that's for sure.

When you feel your best, you'll do your best. Start carving out personal time to recharge and you'll be surprised to find you accomplish more work during a shorter period of time.

Here are 27 simple ways to recharge your batteries:

1. Plan a tech detox.

2. Go to a Paint Nite with your girl friends and drink a little too much wine.

3. Plan a swap with your closest friends or even with a MeetUp.com group. This can be a clothes swap, book swap, or any theme you can think of!

4. Get out in nature. Nothing is more refreshing than some time outdoors! Look up new hiking trails online or spend the day at the beach.

5. Connect with your inner child. What did you love doing when you were little? Draw a picture, make a collage, build a fort.

6. Volunteer at a local animal shelter or even adopt a new pet from a shelter.

7. Try something new. Go rock climbing, try a foreign cuisine or simply read a book you wouldn't normally choose.

8. Clean out your closets and any clutter around your house and donate to Goodwill. Your energy feeds off of your environment, so tidy up!

9. Plan your next vacation. The thrill of having something to look forward to will keep your going for awhile.

10. Light candles and take a bath with essential oils or Epsom salt. The Epsom salt will relax your muscles, and essential oils like chamomile or lavender will relax your body and mind.

11. Take a mental health day from work. Watch your favorite movies, meet up with a friend, walk around your neighborhood, see a matinee movie. Sometimes being "bad" is just what you need.

12. Recreate your favorite fancy, decadent restaurant meal at home. Chances are it'll taste much better when it's made with an ingredient list you control and some love.

13. Plant a garden. This idea will recharge you more than once. You'll feel good creating life, saving money on food and you'll get time to yourself out in nature every time you need to tend to it.

14. Rearrange your furniture. A new environment will likely bring new ideas and perspectives.

15. Budget money to get a quick 10 minute shoulder, neck + head massage once a week, or a 30-60 minute massage once a month. Massages increase circulation, activate your lymph nodes to regulate hormones and help you relax.

16. Start a bucket list.Thinking about your goals in life will help you focus on the big picture and what will truly make you happy.

17. Create something. Work on one of those projects you've neglected on your Pinterest board. Make it a Pinterest party by inviting friends.

18. Make a playlist of all of your favorite songs. Play them at home or take a drive and sing along at the top of your lungs.

19. Go to your local farmer's market and talk with the farmers and people at the booths. You'll  feel great connecting with your community + learning where your food comes from.

20. Plan a date night. Chances are, if you have kids or a demanding job, you haven't been on a proper date in quite awhile. Here are 20 fun date ideas. If you're not in a relationship, take a friend! Try to make it a weekly ritual and take turns planning the date.

Daily Tips for a quick recharge:

21. Take a 20 minute cat nap.

22. Drink a green juice or smoothie when you start feeling the afternoon slump.

23. Set an alarm for each hour to remind yourself to get up and move around.

24. Get outside during lunch. Take a walk, eat outside, go to a local cafe. The main point is to get away from the office and your computer screen.

25. Meditate. There are tons of apps you can download to help you focus, but simply sitting or laying down for 15 minutes can help you relax before you dig back into your work.

26. Take a shower. If you're stuck on an idea or frustrated after a hard day, a shower will give you a chance to relax and rethink your situation.

27. Exercise! Aim for 30 minutes of medium-high intensity exercise every day. It doesn't have to be all at once. Regular exercise will help regulate hormones (hello, endorphins!), increase circulation and often helps people clear their minds and reduce stress.

What are your favorite ways to recharge? Share in the comments below!

It's Okay to Take a Mental Health Day

Whether you're in school, working in the corporate world or running your own business, I'm a supporter of mental health days. These aren't days where you skip out on responsibility just because you feel like it. These are days when you can't focus, feel exhausted and know you need a break.

Taking a day off is especially challenging for entrepreneurs. Each hour we don't work, we miss out on money. Most entrepreneurs don't take vacation days, personal days, or sick days for the first 1-3 years while they're getting their business up and running. It took me almost a full year to feel comfortable taking a 3 day vacation, and I still scramble to make up the hours and feel guilty for not being available for my clients.

There was a day last month when I knew I needed a mental health day. I woke up feeling down, irritable and unmotivated. My writing was uninspired, so I worked on little tasks. I had two appointments (dentist and orthopedist) who both told me my pain is caused from stress. I'm grinding my teeth at night (despite wearing a mouth guard) and irritating my tendinitis by working too much. (Stress and working too much are likely not the cause of my tendinitis, but is keeping it inflamed.)

So I took the day off, for the most part. I tried to exercise to boost endorphins and then ended up going to our local frozen yogurt bar and ate nothing but sugar for dinner. I read a new book on my kindle and took 2 naps. But you know what? By 8pm I felt rejuvenated. Was it just a hormonal thing? Or did taking the afternoon to relax help? It's hard to say, but when I woke up the next morning inspired and raring to go- I didn't care which it was that helped me.

I know there's a lot of advice out there saying that the only way to make it as an entrepreneur is to push through the days you don't feel like working, write even if you're uninspired, etc. I want to challenge that just a little.

[Tweet "Take days off to get re-motivated + rejuvenated. Mental health days are vital."]

Do something different from your normal routine.

If you're sick, take the time off to get better. Build vacations into your schedule. Block them out in advance. Set your blog and social media posts up in advance, or ask for some guest post while you're out.

You NEED this time. It's too easy to burn out, between trying to keep up with writing, advertising, connecting, learning.

Stop feeling guilty for taking time off. New experiences and relaxation open you up to new ideas and possibilities, and those are what will take your business to the next level.

Do you take mental health days? If you're an entrepreneur, how do you handle vacation time?

Image Credit: Kate Powell

Regain Control Over Anxiety (Free Worksheet)

I'm pretty open about my anxiety in case I'm able to help anyone else who experiences it. I suffer from general anxiety and probably some social anxiety. On top of being an introvert, it can get pretty overwhelming. Generalized anxiety disorder is "...a mental health condition in which a person is often worried or anxious about many things and finds it hard to control this anxiety.(PubMed Health)" Basically, if it interferes with your every day life it's most likely generalized anxiety.

Social anxiety is defined by Psychology Today as, "...an anxiety disorder characterized by overwhelming anxiety and excessive self-consciousness in everyday social situations."

WebMD states, "Anxiety disorders are the most common mental illness in the U.S., affecting 18% of adults, according to leading specialists in anxiety treatment."

As I've gotten further into studying holistic health, I've come across a few natural ways to deal with anxiety. I'll save the herbs, teas, and foods for another post. Today we're going to explore the psychological aspect. While I am not against medical intervention for these disorders, there are a few other ways I recommend trying first. To me, aside from calming techniques, feeling like I have more control over the situation helps tremendously.

Use these four prompts to help you feel more in control:

List the facts about the situation. What about your anxiety is true and part of the present moment?

List the worries that are hypothetical. What about this situation is based in the future? What do you have no control over?

List 5 things you can do right now to relax. This might include taking deep breaths, exercising, taking a bubble bath, meditating, etc.

List 3 things you can do to take control of the situation. Maybe you can call family and friends to help you work through the situation, make a list of ways to save money if that's what's bothering you, etc.

This article from MindBodyGreen gives 5 ways of coping with your anxiety that are actually making it worse.

Use this worksheet to regain control of your anxiety:

If you suffer from anxiety, how do you ease it? What are your go-to ways for feeling more in control?

23 Quick + Simple Ways to Reduce Stress

Before you grab that pint of Ben & Jerry's, pop a Xanax or hit the mall, take a few deep breaths and try one of the options below. Chances are "retail therapy" will only leave you more stressed, because according to this Washington Post article, "73% of Americans name money as the number one factor that affects their stress level." In fact, "54% of Americans are concerned about the level of stress in their everyday lives." It sounds like everyone could use a few pick-me-ups! The following options are free or low cost techniques you can start applying immediately:

Get Physical: 1. Take a walk and feel the sun on your face. 2. Practice yoga. 3. Run, bike, swim, dance- anything that makes you sweat. "Runner's High" is from a rush of oxytocin, a neurotransmitter that will improve your mood and act as a pain reliever.

Entice the Senses: 4. Burn an aromatherapy candle 5. Dab lavender or chamomile essential oils on your wrists 6. Drink soothing tea like chamomile. 7. Chew (sugar-free) gum. This has been connected with relieving cortisol, a stress hormone. 8. Enjoy a small piece of dark chocolate. 9. Sip a nutrition-filled green smoothie. The sweetness will be comforting while the nutrients will help keep your body on track.

Slow Down and Relax: 10. Take a bath with Epsom salt (Epsom salt with chamomile essential oil is my favorite!) 11. Meditate, even if it's as simple as closing your eyes and focusing on a few deep breaths. 12. Take a time out with a warm shower. 13. Close your eyes and focus on relaxing one muscle group at a time. 14. Take a short break from technology- namely your Smart Phone.

Connect With Others: 15. Call an old friend or family member. Talking to someone else can help you put things in perspective, laugh, reminisce about the past, or relieve stress just through venting. 16. Pet an animal. 17. Smile, even if it's forced. 18. Snuggle, kiss or simply hug a loved one to relieve stress hormones and increase positive feelings.

Other Options: 16. Write out your feelings. Burn them later if it'll help you let go. 20. For on-going relief, start a gratitude journal. Writing just a few things every day that you're thankful for has been proven to have lasting positive effects on the writer's happiness. 21. Put it in perspective. Make a list of immediate actions you can take and the things you can't change. 22. Find video clips on YouTube that make you laugh. 23. Sing loudly to your favorite tunes

What's your favorite way to immediately reduce stress? Share it in the comments below to help others!

A version of this post appeared first on MindBodyGreen. See all of my MBG posts here.

30 Simple Ways to be More Eco-Friendly

Earth Day may be over, but we should each make an effort to be green all year round. If we all make a few small changes, we can have a big impact on saving the Earth. Here are 30 simple steps you can take to be more green:

1. Meal plan efficiently so you don't waste food.

2. Make your own cleaning supplies. Here are 31 Household Products You'll Never Have to Buy Again.

3. Participate in Meatless Monday. We use more grain to feed animals than humans, and their waste is one of the biggest contributors to global warming.4. Carpool to the office. Take turns each week and use it as quality time to catch up!5. Wear your clothes a few times before washing, such as pants, sweaters, and items that don't collect a lot of dirt.

6. Turn off water when brushing your teeth. Extra points for turning it off in the shower when you're lathering up!

7. Buy local + freeze leftovers, herbs, in-season produce, etc. Plus you'll be supporting your local economy. Produce that's out of season uses a lot of resources to ship, plus it will lose nutrients during the days it takes to travel.

8. Plan your errands so you make less trips.

9. Conduct an at-home energy audit.

10. Plant your own organic garden. You'll save money and be helping the environment!

11. Practice rainwater harvesting.

12. Give old newspapers to animal shelters, or cancel your subscription and read news online.

13. Unplug appliances and electronics when not in use. Many electronics, including computers, are still using electricity even if turned off.

14. Use re-usable shopping bags. Keep them handy so you don't forget!

15. Use re-usable water bottles and re-usable coffee mugs. Some coffee shops will even give you a discount, including some Starbucks locations.

16. Make your own portioned food instead of buying it in packs. Try these homemade breakfast sandwiches, these oatmeal muffins, or this foolproof greek yogurt.

17. Fix any leaks in your home. "The average household's leaks can account for more than 10,000 gallons of water wasted every year, or the amount of water needed to wash 270 loads of laundry." -EPA

18. Buy used items and donate or sell your own. Refinish items to give them new life. Buying and selling used items keeps them from going into landfills. There are many sites to search for items in your area for cheap or free, such as Freecycle.com, Craigslist and Yard sale groups on Facebook.

19. Buy energy efficient appliances, light bulbs, and make sure your windows are sealed and efficient.

20. Have receipts emailed rather than printed when the choice is available.

21. Buy toxin free make-up and bath products to keep chemicals out of the ground and your body. (or make your own!)

22. Buy organic produce when possible- fertilizers and pesticides are ruining our soil.

23. Turn off lights when you leave a room, and try using natural lighting if you're home during the day.

24. Spend more time outside and less time watching TV and on the computer.

25. Recycle your electronics properly, such as batteries, computers + cell phones. Many electronics stores will take them to recycle for you.

26. Don't buy new appliances just because the newest model has come out. Save your money and our landfills.

27. Clean out your car. Extra weight in your trunk (or car) decreases fuel efficiency.

28. Buy used books or e-books.

29. Opt in to paperless billing and pay your bills online.

30. Wash laundry in cold water instead of hot.

Post your easy green tips in the comments below.

[Tweet "Let's all commit to making one green change per week this year."]

An edited version of this post appeared first on MindBodyGreen. See it here.

My Experience at The Institute for Integrative Nutrition + Special Offer

I officially graduated from the Institute for Integrative Nutrition as a Health Coach two weeks ago. It's hard to believe it's already over. I wanted to recap my experience while it's still fresh in my mind, PLUS I have a great special offer for anyone who enrolls with me as a referral.

Summary

You'll hear the same thing from most IIN graduates. The experience is life changing. You'll learn to think critically about what you're putting into your body and how your lifestyle affects your overall well-being.

You'll not only learn over 100 dietary theories, but also about the sustainability of our food choices and how big business impacts the USDA guidelines. This leading-edge nutrition information comes from the top experts in the field of nutrition and health.

Looking to turn your passion into a full or part-time business? You'll also receive the necessary business and marketing training through the program.

Integrative Nutrition's mission is to “play a crucial role in improving health and happiness, and through that process, create a ripple effect that transforms the world.”

Watch this video to find out why the world needs health coaches.

Why I Enrolled

It's hard to pinpoint the exact reason I enrolled at the Institute for Integrative Nutrition. It was the perfect storm of interest in nutrition; major health struggles in my family; and searching for a more fulfilling career, whether that be part-time or full-time. All of my reasons are enough for multiple posts, so I'll save all of that and jump into the details!

Community

The community at IIN is one of the best parts. Connecting with people all over the world who are interested in alternative medicine and holistic nutrition is amazing. I was part of the May 2013 class, which had around 1200 students. We had a Facebook group for our class and numerous side groups for specific topics, such as Plant-Based Eaters, Women's Health or Blogging.

We had students from all over the world, of all different ages and from all different career backgrounds. You'll encounter medical doctors, pharmacists, school teachers, stay at home mothers, and anything else you can imagine.

Students are encouraged to create a study group in their geographic locations. After you graduate, you'll start coming across other graduates in your every day life. I promise you'll be immediate friends.

Classes + Curriculum

The curriculum is separated into 40 modules, with 10 modules per quarter and 4 tests (one at the end of each quarter). It's recommended to spend at least 5-10 hours per week on your course work, or potentially more if you're ready to plan a business or already have one. Between the tests you can go at your own pace with the modules. You download them to your Apple device and listen to lectures and read PowerPoints at your leisure. You'll also receive a workbook that contains your assignments. These are optional, but I highly recommend completing them!

The course work is a mix of nutrition, business/marketing and coaching skills. Even if you plan to create a product, open a yoga studio, or just want the nutrition knowledge for your family, all of these skills are applicable to every day life. You'll learn over 100 different dietary theories, but you'll also learn how everything works together holistically. You'll touch on topics such as positive psychology, relationships, sleeping habits, and so much more. A recurring theme is bio-individuality, which is the belief that no one diet is perfect for every single person. This also applies to lifestyles. From veganism to the paleo movement, you'll help people find what's right for them.

You'll be able to access your course work for life, as long as you download it to your device. This is a plus for me, because sometimes it takes a few times of hearing something for it to sink in!

You'll have the opportunity to apply for AADP (American Association of Drugless Practitioners) membership and also to apply your certificate toward credits to a growing variety of college programs. More information can be found here.

After the normal one-year period course, you'll also be able to enroll in a the Immersion Program. This is geared toward those who are ready to take their businesses to the next level. I'll be enrolling in the January Immersion Program and can't wait. From what I understand, you can complete Immersion as many times as you like.

Tests + Requirements

We had 4 tests during my class with two chances to take the test. We had a 2 week window to take each test, so that was perfect for those who were extremely busy. The staff and curriculum creators at IIN really understand the fast-paced lifestyle that nearly everyone has, and has developed a way to work around it. Keep in mind that the curriculum is constantly updated, so I can't promise that's how it will be.

During my class we also had to complete coaching calls (small groups discussing the curriculum) and practice "health histories." So, despite the school being a distance learning, go-at-your-pace style, there was plenty of hands-on learning and communication.

Overall Pros

• Great community of people. You're sure to make life-long friends

• Diverse education on nutrition

• Skills to build a business and help others achieve their health goals

• Manageable for those working full-time, mothers and busy people in general

• Taught by the leading nutrition experts

• Continuously updated material so it is never outdated

• A variety of payment plans are available

Overall Cons

• Some people in my class complained that they wanted more nutrition information and less business. I wouldn't personally say this is a con, but it's the only one I can think of. The education sets you up to seek out information and how to make sense of all the different theories floating around.

• I would have enjoyed a little more science behind the information. The more in-depth information can be found in the books written by the presenters, however.

I am in SUCH a better place in life since completing the program, both mentally and physically. There were many times when I doubted myself, my business ideas, and my goals, but everyone is extremely supportive at IIN. It takes courage and dedication, but you really can have the life you want. You just have to create it. Plus, everyone is a work in progress at all times. Nutrition, health and wellness are an ongoing education process.

Enroll and let IIN know that I, Danielle Zeigler, referred you, and you'll receive up to $1000 off tuition + any other special offers going on right now.

Please contact me if you have any questions or would like to know more. It was hard to include everything I wanted to in this post without making it extremely long!

The Secrets to Happiness

Happy has been on my list of documentaries to watch for quite some time. I finally got around to it a few days ago, and have to say it's one of my new favorites! It was full of interesting facts, theories and kept my attention the whole time.Here's some of what I took away:

Graph from Happy Documentary on Netflix

The beginning sets the stage for the documentary by explaining the main aspects that determine happiness.

50% set point / range (genetic): this is the general range of happiness we're all born with 10% circumstances: income, social status, where you live, age 40% intentional activity (this is just a theory): things we can do on a regular basis to become happier

Isn't that interesting to think that your circumstances only make up 10% of your happiness? It provides hope for those born into unfavorable circumstances. The 'set range' of happiness we're all said to be born with also makes a lot of sense to me. Some people are just eternally upbeat. The leading psychologists studying happiness theorize that the remaining 40% is more under our control. We can do things to make ourselves happier.

The most important type of intentional activity to increase happiness is to constantly vary what you do. Try new things often, even if it's something as simple as trying a new coffee shop or trying a new sport. We inevitably adapt to every new situation, no matter how wonderful or bleak.

secret to happiness

Happiness is controlled by the neurotransmitter dopamine. We slowly lose dopamine synapses starting in our teenage years, so we need to seek out experiences that release dopamine. Physical activity is one of the best, especially if you do it in novel ways. Have you wondered why there's an increase in themed 5k races like The Color Run, mud runs and zombie runs?

Another important key to happiness is experiencing "flow." In the documentary this was described as "the psychology of optimal experience...the synergy of aspects of consciousness." It's often something that requires you to be fully present, like playing an instrument, rock climbing or cooking a complex meal. When you're proficient enough at the activity, you almost intuitively know moment by moment what you have to do, so you fall into the flow of actions. People describe it as feeling in control and forgetting their worries. I could see it as a disconnect from the ego and the ultimate way of being present. Researchers have found that people who experience flow on a regular basis are happier than those who don't.

Researchers found that those who can recover from adversity more quickly than others also tend to be happier. Negative experiences affect everyone, but these people are able to move on more quickly.

key ingredient to happiness

You've probably heard that money doesn't buy happiness. Well, that statement turns out to be both true and false. The difference in happiness levels between an annual income of $5k and $50k is dramatic, but $50k vs. $500k doesn't make much of a difference. And remember, you'll make the most of that money if you're using it to experience new things like traveling to a new country. Earlier I mentioned that you will adapt to your situation. This is also true for the more money you have. It's called hedonic adaptation: "whatever level of material goods and wealth you have, you will adapt to it and want/need more to get the good feeling."

So other than new experiences, how can we achieve more happiness and life satisfaction?

• Having intrinsic goals vs. extrinsic goals. These are in opposition with each other. Intrinsic goals are those related to personal growth, community contributions and meaningful relationships. These people report more satisfaction, less depression and less anxiety. (The exact opposite of what is reported by those with materialistic goals.)

• Having compassion. To experience compassion, try starting a gratitude journal (once a week vs. every day even makes a difference), increase your acts of kindness, start volunteering, etc. Acts of kindness are the most effective compassion tool to increase happiness.

In summary, the documentary states that these are the building blocks of happiness:

Building blocks of happiness

"Happiness is not just about feeling more blissful. Happier people tend to function better, be more productive and even live longer."

I highly recommend watching the full documentary to learn more. These are just some of the highlights!

Have you seen 'Happy?' What did you think?

7 Tips for Working From Home

I've been working from home for about a year now. Here are some tips I've gathered and taken advantage of in that time: + Don't eat while working and DO take a lunch break. Get outside for a walk if possible, and eat in a calm environment. Entrepreneurship can be hectic and stressful,  so take time to regroup.

+ Feeling stuck with an idea?  Take a shower. Or meditate.  Just remove all other distractions.

+ Cook at home. Save money and feel better. It can be tempting to go out to dinner every night since you've been cooped up in the house all day. If you want to get out of the house, go to a coffee shop, bookstore, hiking, etc. Spend that time doing something fun.

+ Have a dedicated space for work and make sure it's a pleasant environment. Light a candle,  listen to soothing music, decorate with uplifting colors. Keep a vision board in your office.

+ Think about investing in a standing or adjustable desk, or even a treadmill desk so you get more movement during the day. Use a pedometer or fitness tracking band to stay on track. It can be all too easy to get wrapped up in projects

+ Have structure to your day, but take advantage of the flexibility every so often. Schedule tasks, make a list of what you need to do and categorize it. "Batching tasks" will make your day flow more smoothly and productively.

+ Have a stop time when you walk away from your work for the evening and spend time unwinding with family,  exercise,  etc.

What have you learned about working from home? Share your tips below!

How to do a Technology Cleanse

Do you want to lose the weight of distraction, stress and tension immediately? Put the smart phone down and plan a technology cleanse. Does the thought of going without your iPhone cause anxiety? Do you get distracted by social media every time you're connected to the internet? Have you started 7 projects this week but completed 0? Or maybe you're feeling increasingly lonely despite having hundreds of "friends" on Facebook.

Experts recommend tech detoxes to help us unplug from devices and reconnect with those we love.

While I'm extremely grateful for technology, there are a few downsides. Headaches and eye strain, disconnecting with family and friends, long sedentary hours, loss of true focus from being pulled in so many directions, etc. So, I highly recommend giving a technology cleanse a try.

How to Do a Technology Cleanse:

Step 1: Set your intentions

What do you want to achieve or what is the purpose of doing the cleanse? Reconnect with your partner, spend more time writing,  stop wasting time on phone apps, reconnect with nature, find new inspiration, become more centered and focused, stop the comparison trap on social media, etc.

How long will you disconnect? One day? A weekend? Maybe you'll dive into a full week?

Will you do this alone, with your partner or maybe a group of friends? Getting your partner or a few friends on board will help you ease into it and provide a great support system.

Who do you need to tell? If you're usually very connected and disappear for a few days, people might start to worry!

Step 2: Plan Your Cleanse

What will you remove? What will you keep, even if just for emergencies? If you're wandering into the woods to reconnect with nature, it might be a good idea to keep your cell phone for emergencies! Maybe you have a list of books to catch up on, but they're all on your Kindle. There are no rules. You're setting this cleanse up for yourself and your own personal goals.

What will you do?  Camp or take a walk in nature, catch up on books you'd like to read, explore a town, cook at home or take cooking classes, meditate, attend a yoga retreat or local workshop, spend time with friends and family, write that e-book you've been dreaming of, etc.

How will you avoid temptation? I recommend planning out multiple activities and ideas on what you'd like to do to keep yourself prepared. Write your intentions on a piece of paper and stick it to your mirror.

Step 3: Disconnect!

Even if writing isn't part of your intention, writing down a few thoughts and feelings each day is a good idea. Are you feeling anxious, bored, lonely, excited, untethered, free, relaxed, etc.?

Step 4: Reflect

What did you gain?

How do you feel?

Would you do this again?

Does technology have any negative effects on your life and work? Have you ever tried a technology cleanse?

Work-Life Balance: Finding a "Home-Base"

The idea of balance has been haunting me for a few years now. I tend to go from one extreme to another. I'll feel overwhelmed with too much work then bored with not enough. I'll feel anxious about socializing then feel very lonely. I'll feel very inspired and motivated then listless and lethargic.

I think it has to do more with understanding my personality and needs than it has to do with true "balance." I'm still learning how to manage my extremely introverted nature.

Work-life balance, and balance overall, is about balancing energy. But you have to know what truly drains you in more than just the physical sense.

Everyone's idea of balance is different. It is possible to work 60 hour weeks and still be happy or sacrifice money to work part time and be there for your family. You can think of it in terms of what's important to you, but that might get muddled by what you think SHOULD be important to you. Remove any guilt and really dig deep.

Does writing for your blog and inspiring clients make you come alive? Does the thought of a new book and a comfy night at home sound more appealing than a night out? Maybe you don't like the job you have during the day, but your side gig keeps you going. This is all okay.

Spend a week {at least} really paying attention to what gives you energy and what drains it. Make a list so you can consult it when you're starting to feel burnt out, frazzled and alone. It could be as simple as incorporating your favorite yoga class more often or scheduling in a night every week with friends.

Once you know what drains you and inspires you (gives you energy), come up with ideas and ways for you to return to your own personal "center."  Your life doesn't need to be balanced all the time. Just know when and how to return so you don't get burnt out. You'll create your best work when you know how to manage your energy.

How do you return to home-base and re-center yourself?

The Basics: 4 Health Tips for Entrepreneurs

If you're new to working from home and/or entrepreneurship or have gotten off track with your health, this post is for you! Feeling your best will lead to doing your best work. + Drink enough water Drink half your body weight in ounces of water each day. Dehydration can cause headaches, muscle aches and false food cravings, among other things.

+ Move your body Set an alarm every hour. Take a short walk and stretch. Download a free pedometer app on your smart phone and aim to get 10,000 steps per day. Bonus Tip: Every 20 minutes or so, move your eyes away from the computer screen and look at something far away for at least 20 seconds. This will reduce eye strain.

+ Release stress Set specified working hours. If you have proper discipline and motivation, you can still take advantage of the flexibility of entrepreneurship, but try to limit stretching your work hours too far into the evening. There need to be boundaries between work and family/you time.

Being an entrepreneur is stressful. It's on you to land the clients, pay the bills and stay inspired. Find a way to release your stress and focus on your own wellness. When you feel good, you do your best work. Try meditating, yoga (my personal favorite!) or taking a leisurely walk around the neighborhood.

+ Eat more fruits and veggies (especially green!) For those entrepreneurs who are working from home, this should be relatively easy. You're not hauling produce into an office or figuring out how to keep apple slices fresh for 6 hours. Try replacing one carb-loaded snack a day and go from there. Eating fruits and vegetables keeps your energy high without the afternoon blood-sugar dip.

What health + wellness habits have you adopted while working at home?