etherealjptr

[etherealjptr]

Gut Friendly Grocery List 🥦🥑🧀

🧀 Probiotic and Fermented Foods:

Yogurt (look for live and active cultures)

Kefir

Sauerkraut

Kimchi

Pickles (fermented)

Tempeh

Miso

Fermented cheeses (e.g., cheddar, gouda, Swiss)

Kombucha

🫘 Fiber-Rich Foods:

Whole grain bread, cereal or pasta

Oats

Brown rice

Quinoa

Lentils

Chickpeas

Black beans

🍳 Protein:

Lean meats (chicken, turkey, lean cuts of beef or pork)

Fish (salmon, mackerel, sardines)

Eggs (rich in amino acids)

Tofu and tempeh (fermented soy products)

Cottage cheese

🍎 Fruits:

Berries (blueberries, strawberries, raspberries)

Bananas

Apples

Oranges

Lemons

Watermelon

🥦 Vegetables:

Spinach

Broccoli

Cauliflower

Brussels sprouts

Asparagus

Onions

Garlic

Artichokes

Sweet Potato

Jicama

Chicory root

Dandelion greens

🥜 Nuts and Seeds:

Almonds

Walnuts

Flaxseeds

Chia seeds

Pumkin seeds

🥑 Healthy Fats:

Avocado

Olive oil

Grass fed butter

🍠 Herbs and Spices:

Turmeric

Ginger

Garlic

🧉 Beverages:

Green tea

Herbal teas

Aloe vera juice

Coconut water

🍫 Other:

Dark chocolate (in moderation)

Apple cider vinegar

Bone Broth

Raw honey

sea salt

Collagen

Seaweed

[etherealjptr]

We have three brains: The head brain, the gut and the heart.

🧠 Head (Brain): This is where our logic, intellect, and conscious thought processes are centered. Despite its importance, 90% of our behavior is influenced by our unconscious mind.

How to take care:

🧠 Do activities that stimulate your brain, such as puzzles, reading, learning new skills, or practicing mindfulness meditation. These activities can help improve cognitive function and maintain brain health.

🧠 Healthy nutrition, regular exercise, adequate sleep, and managing stress are crucial for brain health. Physical health directly impacts your cognitive abilities and mental clarity.

🧠 Keep your brain active by learning new things regularly. This could involve hobbies, courses, or activities that challenge and stimulate your intellect.

🍽️  Gut: Often referred to as our "second brain," the gut produces a significant amount of serotonin, which plays a crucial role in mood regulation and overall emotional management.

How to take care:

🍽️  Eat a diet rich in fiber, fruits, vegetables, and probiotics (like yogurt or kefir) to promote a healthy gut microbiome. Avoid excessive sugar and processed foods.

🍽️  Drink plenty of water throughout the day to support digestion and overall gut function.

🍽️  Stress can negatively impact your gut health. Practice stress reduction techniques like deep breathing, yoga, or meditation to maintain a healthy gut-brain axis.

❤️ Heart: The heart has neural pathways that communicate with the brain, suggesting a bidirectional flow of information. This connection emphasizes the role of emotions, intuition, and feelings in our decision making and overall cognitive processes.

How to take care:

❤️ Maintain positive relationships, express your emotions constructively, and engage in activities that bring you happiness and fulfillment.

❤️ Regular exercise not only benefits the heart but also helps manage your emotions by releasing endorphins and reducing stress.

❤️ Take time for your self care activities that nurture your emotional and psychological health.

[etherealjptr]

Cognitive Techniques To Change Your Thoughts ✨✨

Cognitive techniques are strategies used in cognitive therapy to help you identify and change negative thoughts and beliefs. These techniques should be practiced regularly so that they become habits.

Cognitive Restructuring: This involves identifying and challenging negative or irrational thoughts and replacing them with more positive or rational beliefs.

Thought Stopping: When you notice a negative thought entering your mind, you can mentally shout "Stop!" This interrupts the thought process and gives you a chance to replace the negative thought with a positive one.

Mindfulness and Meditation: These practices help you become more aware of your thoughts and feelings in the present moment. When you observe your thoughts without judgment, you gain insight into negative patterns and choose to let them go.

Journaling: Writing down your thoughts can help you process and analyze them. With time you can identify patterns and work on changing negative thought cycles.

Positive Affirmations: Repeating positive statements can help counteract negative self talk and reinforce positive beliefs about yourself.

Evidence Collection: When faced with a negative belief, ask yourself, "What evidence do I have that supports or refutes this thought?" This can help you see things in a more balanced way.

Decatastrophizing: If you tend to imagine the worst scenario, ask yourself how likely it is to happen and what other possible outcomes there might be. This can help you view situations more realistically.

Labeling: Instead of saying "I am a failure," label the thought as "a negative thought about my abilities."

Distraction: Engaging in an activity or hobby can divert your attention from negative thoughts and give your mind a break.

Scheduling Worry Time: Instead of ruminating on worries throughout the day, set aside a specific time to process them. This can prevent constant worry and allow you to focus on other tasks.

Challenging Cognitive Distortions: Recognize and challenge cognitive distortions like black-and-white thinking, overgeneralization, and personalization.

Visual Imagery: Visualize a place or situation where you feel calm and happy. This can help shift your focus from negative thoughts.

These are very simple descriptions and examples of cognitive techniques. I listed the ones we can put into practice on our own. There are more in depth methods and practices used by doctors on different fields of study and practice. I can list, as well as add upon the information listed here.

[etherealjptr]

Happy New Year 2024 from Korea.

Year of the 🐲🐉!

[etherealjptr]

you'll just be minding ur business and then suddenly the air smells like an august evening in 2005

[etherealjptr]

"my ultimate goal is to make sure i reach my full potential in life. there is a man i plan to be. i am not him yet. i am still learning, growing, making mistakes, but i will keep working until i become exactly who i aspire and is destined to be."

my ultimate goal is to make sure i reach my full potential in life. there is a woman i plan to be. i am not her yet. i am still learning, growing, making mistakes, but i will keep working until i become exactly who i aspire and is destined to be.

[etherealjptr]

Pussy

Take some time to yourself, figure out what you really need.

[etherealjptr]

For keepsakes

15 Productivity Hacks 💻💭📝💡

Use the Pomodoro Method. Work in focused intervals (typically 25 minutes) followed by a short break. This helps you maintain high levels of focus and gives regular breaks to rest.

If a something takes less than two minutes, do it immediately.

Schedule specific blocks of time for specific activities. This helps in dedicating focus to one task at a time.

Group similar tasks together and tackle them in one go. For example, respond to all emails at once rather than sporadically throughout the day.

Contrary to popular belief, multitasking can reduce productivity. Focus on one task at a time for better efficiency.

Use apps and tools like Trello, Asana, or Notion to manage tasks and projects.

Use the Eisenhower Box or the ABCD method to categorize tasks based on their urgency and importance.

Keep your workspace tidy. A clean workspace can enhance focus and reduce distractions.

Even if one doesn’t exist, setting a deadline can create a sense of urgency.

Large tasks can be overwhelming. Break them into smaller steps to make them more manageable.

Aim for excellence, not perfection. Sometimes waiting for something to be perfect can lead to procrastination.

If someone else can do a task, delegate it. This allows you to focus on tasks that only you can do.

Working for long hours without a break can lead to burnout. Short, regular breaks can help maintain high levels of focus.

Use apps to play background music/noise that enhances concentration or block all notifications to prevent you from checking your phone.

At the end of the week, review what you’ve accomplished and what needs to be adjusted for the coming days.

[etherealjptr]

💔

“I want to talk about what happened without mentioning how much it hurt. There has to be a way. To care for the wounds without reopening them. To name the pain without inviting it back into me.”

— Lora Mathis, If There’s A Way Out I’ll Take It 

[etherealjptr]

love this blog

We all have days where we just don't feel like doing anything, and that's totally normal. But, when we consistently let our emotions get in the way of our goals, that's when we have a problem.

Discipline is key. If you set a goal for yourself, you owe it to yourself to follow through on it. Letting yourself stay comfortable might feel good in the moment, but it won't help you in the long run.

When you make a plan and stick to it you're taking control of your life. You're showing yourself that you're capable of making positive changes, even when it's hard. And, let's be real, it's not always easy to stay on track.

But, here's the good news: you're stronger than you think. You're not going to die from doing that 15-minute workout. You’re not going to miss out on anything. In fact, you'll feel better afterwards. Your mind will feel clearer. You will probably gain motivation too.

It’s all mental.

The next time you're struggling with motivation, try to shift your focus to discipline. Retrain your mindset that now feels safer when you’re operating out of your current routine and habits. Remember that you're in control of your actions, and that small steps lead to big changes. You got this!

[etherealjptr]

Don’t spend another four weeks doing the same things that held you back last month.

[etherealjptr]

Your self concept creates you. Your self concept creates your life. Your self concept determines the quality of your reality. The dominant beliefs about yourself and your life are the foundation of your reality. The external reality is the reflection of what’s going on in your internal world. It’s a mirror. 

If you want to change something in your reality, you don't change a reflection. You change yourself, your inner world, the world of your thoughts and emotions. When you put on a new self concept, a new state of being, your reality responds. It has no other option. It has to mirror your new internal state. You are capable of manifesting anything you want. You can live the life of your dreams. But to do this, you need to put on an identity of a person you want to become and then start showing up as this person every single day.

✨IG: nikasholistic✨

[etherealjptr]

“The only two important things in life are real love and being at peace with yourself.”

— Jonathan Carroll, Sleeping in Flame

[etherealjptr]

Needed this

40 Tips For Becoming More Disciplined 📌💡🚀📝

Know what you want to achieve soon and in the future. This helps you know where to go and stay motivated.

Do the most important things first to save time and energy.

Have a daily plan that includes work, rest, exercise, and learning.

Make big tasks smaller so they're not scary, and you can see progress.

Use methods like the Pomodoro Technique (working for a while, then resting) or blocking time to get more done.

Notice when you're avoiding work and make yourself start.

Control yourself from getting distracted or doing things just for fun.

Say no politely when you can't do more things without getting stressed.

Stay healthy by eating well, exercising, and sleeping enough.

Keep learning by reading, taking classes, or trying new things.

Check how you're doing with your goals and change plans if needed.

Tell a friend or mentor your goals so they can help you stay on track.

Keep your spaces tidy to help you focus better.

Learning discipline takes time, and it's okay if things don't go perfectly.

Think good thoughts about yourself instead of bad ones.

Imagine doing well to get motivated.

Mistakes are chances to learn, not reasons to give up.

Be happy about even small successes to stay positive.

Listen to advice from others to get better.

Be ready to change your plans but keep your main goals.

Try mindfulness to concentrate, be calm, and know yourself better.

Write about your progress and plans in a journal.

Turn off things like social media when you work or study.

Think about things you're thankful for to stay happy.

Do quick tasks right away instead of waiting.

Spend time with people who help you and make you want to be better.

Let others do tasks that you don't need to do, so you can focus.

Get better at handling problems without giving up.

Picture doing well to stay motivated.

Drink water to think clearly and stay healthy.

Have a special place to work or study to help you focus.

Wait for bigger rewards instead of quick ones.

Keep things simple, both around you and in your mind, so you can concentrate.

Listen to advice without feeling bad about yourself.

Use apps and tools to manage your tasks and time.

Reading helps you learn and think better.

Decide what's good enough for you and stick to it.

Believe you can get smarter and better with practice.

Do creative things to stay imaginative and interested.

Listen carefully to others to be better at talking and understanding.

[etherealjptr]

You are creating something that has not been done before. Your Life. Your Business. You dreams, goals. So why are you listening to people who aren't going where you want to go? People who have not accomplished the things you want to accomplish?

[etherealjptr]

Bruh

“I want a bf” “I want a gf” okay??? I want to let go of my past no matter how hurtful the memories might be??? I want love to define me rather than break me in my feverish attempts to seek it????? I want the ever shifting opinions of other people to no longer have such a chokehold on me?????

[etherealjptr]

I met a girl

deep conversation questions for relationships?

What does being close mean to you, and how do you show it in our relationship?

What big dreams do you have, and how do you see us fitting into each other's futures?

What does trust mean to you, and what things help us trust each other?

Tell me about a time in your past that really shaped who you are now.

How do we deal with arguments or fights, and how can we talk better when things are hard?

What ways do you like to feel loved, and how can we make sure we show love in the ways we each like?

How do we respect each other's personal space and rules in our relationship?

Do you think we can grow and change while we're together, and how can we help each other get better?

How can we make both of our needs important in our relationship, even if they're different?

How can we be a couple but still keep our own selves and interests?

What things worry you about us, and how can we make those worries better together?

Tell me about a time when you felt really understood and supported by me. What made it nice?

What's your thinking about forgiving each other, and how do we get through tough times?

Why is talking openly and truthfully important to us, and how can we make a space where both of us feel okay to share?

How do we figure out what's important for us together and make choices we both like?

What things do you think make a good relationship last?

Can you tell me about a time when you felt proud of us? What made it special?

How can you keep friends and connections while being in a relationship with me?

What do you think about making memories and experiences as a couple?

If you could change something about how we talk or act together, what would it be, and how can we do better?

It's really important to be sure that the person you're in a relationship with thinks about things the same way you do. When your thoughts and beliefs match, it helps you understand each other better and get along well. This makes it easier to handle problems and make choices together because you're on the same page. Your goals, your work ethic, your problem solving skills.

Growth mindset, resilience, emotional intelligence, self awareness, how they forgive, the outlook they have on life, their level of responsibility, how they handle tough times, how they communicate, take care of themselves, their views. How they solve problems, their level of independence, how they communicate, how they support you. All of these things are important because relationships are about the potential of building a life together and independently. You can not overlook these things just because you love someone because you can not force a relationship to work.