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Immediate weight loss is not a myth, study reveals a secret trick to burn fat ASAP

New Post has been published on https://behealthy99.com/immediate-weight-loss-is-not-a-myth-study-reveals-a-secret-trick-to-burn-fat-asap/

Immediate weight loss is not a myth, study reveals a secret trick to burn fat ASAP

One may not realise how a minor action like chewing can impact metabolism.&nbsp | &nbspPhoto Credit:&nbspiStock Images

Key Highlights

Experts concluded that all three approaches offer an equal level of fullness; however, chewing had a unique outcome – it increased diet-induced thermogenesis.

DIT refers to the amount of heat generated by the body after eating, and this impacts metabolic rate – low levels of DIT are linked to weight gain and high levels of weight loss.

Experts also noted that the difference in DIT can vary minutely basis meals and snacks; however, cumulatively the results can be substantial for those trying to lose weight.

New Delhi: Talk of weight loss and people come up with their share of recommendations – be it eating your last meal before 7 pm every day hitting the gym early morning or having breakfast within only a few hours of waking up. Often, these are tried and tested techniques that may have worked for specific individuals – however, that does not assure success for all. However, at a time when obesity is at an all-time high like metabolic disorders, people wish to lose weight as soon as possible. And according to a new study published in Scientific Reports, there is a way to lose weight immediately and it can be achieved while eating meals.

Is there a right way to eat meals for weight loss?

Turns out, there is, and it depends on how you chew your food. To determine this, researchers chose 11 healthy individuals and took them through three trials:

Drinking liquid food after every 30 seconds

Drinking and retaining for 30 seconds before swallowing

Chewing food for 30 seconds before swallowing

Experts concluded that all three approaches offer an equal level of fullness; however, chewing had a unique outcome – it increased diet-induced thermogenesis. DIT refers to the amount of heat generated by the body after eating, and this impacts metabolic rate – low levels of DIT are linked to weight gain and high levels of weight loss.

One may not realise how a minor action like chewing can impact metabolism – however, it was shown that participants who chewed more had higher levels of DIT. Experts also noted that the difference in DIT can vary minutely basis meals and snacks; however, cumulatively the results can be substantial for those trying to lose weight.

Weight loss: The implications of chewing for a longer duration

This study isn’t the only one that evaluated the impact of chewing on weight loss. Earlier, a trial published in the Journal of the Academy of Nutrition and Dietetics discovered that increasing the number of chews before swallowing can reduce meal sizes, raise the duration of eating and induce a sense of fullness thereafter. As a result, the calorie intake goes down.

A study in Frontiers in Psychology evaluated the mental component of doing so where they noted that participants who focused more on chewing during their meals result in fewer episodes of impulsive eating behaviours. This can reduce the pace at which one eats, and slow eating helps one become more mindful about their meals.

Experts also stressed that one needs to be sure whether they are eating because of hunger or because of stress, boredom, and anxiety. While the former can help one practice mindful eating, the latter can be all about bingeing on unhealthy, processed, and high-calorie foods that could induce weight gain.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Exercise Can Increase Your Well Being

You are well aware of how regular exercise can benefit your physical health. Doctors tell you to exercise to lower your risk of developing diseases like Type 2 Diabetes, high blood pressure, or heart disease. Also, exercising regularly helps you maintain a healthy body weight. It is a proven fact that you need exercise for your physical health.  Exercise helps people who have mental health issues manage their symptoms. 

Simultaneously, it is advantageous for mentally healthy people to have quality sleep, increase energy levels, decrease stress levels, and many more. Here are several reasons to convince you to pick up your feet and start exercising: Exercise distracts your mind off from negative emotions or problems, thus reduces depression and anxiety. You will be amazed at how a simple 30-minute exercise plan every day can do wonders for your mental well-being.  Exercise helps people who have mental health issues manage their symptoms.

The study behind exercise as beneficial to mental health all boils down to the hormones. During exercise, the stress hormones called cortisol and adrenaline in the body decreases. The endorphins in the brain are then  produced. That’s why after a good exercise, you feel you’re in a good mood, and you feel happy. Exercise distracts your mind off from negative emotions or problems, thus reduces depression and anxiety. You will be amazed at how a simple 30-minute exercise plan every day can do wonders for your mental well-being. 

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Summer'21 Prep&Plan

I am using this summer as a chance to completely reset my life and glow up, and you should too <3

Here's what you need to do to have the best summer ever:

Phase 1 (Plan)

Figure out what you want out of this summer, get crystal clear on who you want to be by the end of the summer

Identify the goals to get you there, for every aspect of your life (school/ work/ health/ personal/ etc.)

Figure out what you need to do on a daily, weekly and monthly basis to get there

Establish a Flexible daily, weekly and monthly routine that you can stick to

Make sure your plan makes it impossible for you not to follow through

Draft a shopping list (this tip is easier to do at the end), it can be anything from straight white jeans to stationary to a lip scrub to AirPods, anything that will help you reach your goals

Phase 2 (Feel your best)

Health is wealth

How I live a healthy lifestyle - Part 1: Nutrition and Diet

Get into a calories deficit/ surplus if you want to lose/ gain weight (Do not count calories if they are a trigger!!)

Establish an exercise routine and stick to it (bonus tip: make sure it lines up with your hair washdays)

10,000 steps per day minimum, taking daily walks will help you reach your goals

Dance more

Eat healthier, you can go on a diet like the keto/ Mediterranean/ paleo diet or you can take a more intuitive approach and just improve your existing eating habits

Look into fasting and it's many benefits, you can do OMAD, intermittent fasting, alternate day fasting, 24 hour fasts, 72 hour fasts, etc. but start small if you are not used to it. You can even have a schedule (eg. one 72 hour fast per month)

Make sure you are getting all your vitamins and minerals

Water (2 liters per day), but you already knew that, didn't you?

Incorporate more fruits and vegetables into your diet

Stop snacking, unless you need to for health reasons

Quit sugar

Quit fizzy drinks (don't drink your calories)

Quit junk food (much healthier alternatives out there)

Skin

Do your research on different ingredients and products, you don't want to mess up your skin

Identify your specific sink type, needs and concerns (this is vital)

Figure out your AM and PM routine

Speaking of AM, wear your sunscreen!!

Get lip balm with SPF, my favourite is Palmer's dark chocolate and cherry

Try slugging (applying a thin layer of vaseline/ glycerin at the end of your PM routine)

De-puff your face in the morning, a Gua Sha is good for this or you could perform a facial massage with your hands

Ice your face in the morning, good for circulation and de-puffing

Use a facial oil, there are so many good ones out there, especially Argon and Rosehip oil

Do a weekly at-home facial

Apply a face mask AT LEAST once a week

Look into professional treatments if needed

Incorporate face yoga

Don't neglect your neck or chest

Establish an anti-ageing routine, prevention is better than treatment (will def have to make an in-depth post about this one)

Hair

Understanding your hair is a game changer!!

Identify your hair type, needs and concerns

Figure out how often you need to wash your hair and create a schedule

Establish a hair care routine for your washday

Establish a hair care routine for maintenance in between washdays

Treat any damage, Olaplex 3 is quite good

Oil your hair once a week or more, depending on your hair type and needs

Apply a hair mask/ a hot oil treatment as often as you can

Get henna treatments every 3 months or so

Look into dusting to maintain the health of your hair and keep up in between treatments

hair cuts, either a trim or to change up the look of your hair

Get any professional treatments if needed

The curly girl method is a good starting point if you have curly hair and don't know how to take care of it

Monthly rice water treatments

Apple cider vinegar rinse + a clarifying shampoo (no more than once a week) if you have hard water

A filter is quite good for hard water as well

Use a heat protectant, they work (if you get the right one)

Take care of your lashes and eyebrows, please.

Body care

Identify anything you want to change (stretch marks, cellulite, dark knees, etc.)

Figure out how to treat them

Establish a body care routine

Figure how to incorporate your treatments into your routine

Have a shower and after shower routine

Try to make sure all your body care is the same scent (either all vanilla or all peach or any other scent, Bath & Body Works is AMAZING for this)

Say it with me: SPF

Hand and foot creams are important, so are hand and foot masks

Use lip scrubs regularly

Weekly or bi-monthly at home or in salon manicures and pedicures

Look into dry brushing

Have a shaving/ waxing routine

Consider laser/ electrolysis/ IPL for permanent/ semi-permeant hair removal

Have a tanning routine if you want to

Use a body oil (bonus tip: make sure it shimmers for more fun)

Schedule weekly at home spa/ pamper days

Scent

I had to make this into it's own category just because it's that important.

How to smell good from head to toe, AKA my scent routine

Try to make sure all your body care is the same scent (either all vanilla or all peach or any other scent, Bath & Body Works is AMAZING for this)

Use a perfume oil on your pulse points, Musk and Oud scents from high quality middle Eastern brands are good for these

Have a scent for your clothing, preferably something light and a scent that can go well with most things, vanilla/ coconut/ musky/ florally body mists are good for this

Use a hair perfume, some hair moisturizing sprays have strong scents and can be used as a perfume, make sure it's low in alcohol

Have a signature scent

Rotate between scents every once in a while, this is good for scent association

Have different scents for different occasions, also good for scent association

Experiment with layering different perfumes

Invest in good quality perfumes

Teeth

Another important one

Brush your teeth 2x at least, preferably after very meal

Floss and use mouthwash

Go to a dentist regularly

Get professional cleaning and/ or whitening if you can

Get any other treatments you need

Whiten your teeth at home

Try oil pulling

Use a tongue scraper

Phase 3 (Mental Wellbeing)

This is quite personal to you but some suggestions:

Meditate

Script daily and practice LOA

Do Yoga daily even if for 5 minutes

Figure out what you need to work on

Identify any toxic traits you have

Identify where your bad habits/ traits come from and cut off the source

Identify anything stopping you from reaching your fullest potential and work on it

See a professional if needed

Essential oils can be helpful

Get enough sleep!!

Don't waste your time on meaningless things/ people/ situations/ etc.

Change your mindset/ attitude if you don't like it

Start each day by dancing, even if for 5 minutes

Affirmations

Schedule mental health days

A journal is great for venting and clearing your mind, as well as organizing your thoughts (it's insane what happens when you visually see your thoughts on paper)

Have a good work ethic and be disciplined

Go on regular dopamine detoxes

Reduce stress (easier said than done, but try to find your triggers and healthy coping mechanisms, research all there is to know and experiment until you have it under control)

Compliment other people, and accept compliments graciously

Enjoy the small things and romanticise your life

Phase 4 (Look your best)

Fashion

Re-evaluate your wardrobe

Upgrade your basics

Look into creating a capsule wardrobe

Figure out if you are more into timeless classic pieces or trends

With that being said, be careful with trends

Dress your age

Follow dress codes, please.

Always put in effort

Quality > Quantity

Jewellery can be phenomenal for changing an outfit

Speaking of jewellery, real stones/ crystals/ gold/ silver is best

Color coordinate your outfits, make sure they look cohesive

Wear appropriate shoes

Find style inspo

Handbags can elevate an outfit like no other (my favorite bag from my collection currently is the Bottega Veneta chain pouch in black, incredibly high quality)

Invest in good quality shape wear and undergarments

Wear cute Pajamas ( Upgrade your sleepwear. Trust me.)

Makeup

Doesn't have to be insane

Less is more

Good skin will make this step a lot easier

Have 5 or so signature looks for every occasion

Learn different techniques/ hacks

Find products that work for you

Keep your routine and collection simple

Hair

Always put in effort to make sure your hair looks good

Align your washdays with important events/ your schedule

Have 5 or so styles that you like

Minimize frizz and maximise shine

Health > length

Misc.

Have a good posture

And a good tongue posture too

Smile, or smize, not too exaggerated

Phase 5 (Live your best)

Lifestyle

This is, again, quite personal but here are some pointers/ ideas

Start/ end/ continue working on any personal projects

Learn a new skill

Learn a new language

Learn new recipes

Academic/ career goals

Cultivate Friendships and relationships

Network!!

Plan a vacation

Or a staycation

Or a mini trip

If you can't travel then fill your day with fun activities (visiting museums, pilates classes, going to theaters, or exploring local towns/ cities

Make lots of plans with friends

Discover new music

Discover new shows/ movies

Quit social media, or take your instagram to the next level, whatever suits you most

Volunteer

Get a summer job

Follow only the podcasts, blogs, subreddits, accounts etc. that help you reach your goals

Keep up with the news and current world events

Learn the basics of politics, economics, history, geography and philosophy (good conversation topics that show you are educated, they are also genuinely interesting)

Organization

Notion is a game changer

Find a to-do list that works for you

Calendar blocking is a great way to plan your day

Be busy but not too busy

Plan your meals in advance

Schedule any events

Reminders on your phone for important things

Misc.

Cancel any subscriptions you don't want

Keep a diary to recount the events of day

Keep a Bullet journal for lists and fun things to note

Take pictures (Bonus points if it's on an ever so slightly grainy camera)

Figure out how you plan to maintain any changes made and the up keep, whether it be with your weekly facials/ academia/ personal projects/ etc., you have to stick with it!

This summer is going to be amazing <3

Best of luck gorgeous,

Serena

xx

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If your goals are important to you they become personal. If you don’t take it personal you aren’t taking it serious. Get to it! There is no time to waste!

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not showing up for yourself or making goals and not achieving them will eventually negatively impact your self-efficacy and your self perception. Stop wasting time, do what you said you would do, and show up for yourself.

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2 0 2 2

Everything I want is already mine 🧿

I am putting in the work to obtain it all🧿

I am on a routine that is fit for me🧿

I pray and manifest my dreams into a reality🧿🌎💰

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are you struggling to manifest appearance changes?

I hear you, loud and clear. and while I usually don’t like to follow methods, I think this one may be the one to bring your new appearance into the 3d. yes I thought of this whilst lying in bed, unable to sleep because it’s so darn hot atm. yes it is 12am right now and I got my laptop out just to write this. sorry if this method already exists.

the method:

lay in bed and close your eyes. tell yourself you are now in a reality where you have your desired appearance. feel as though you have it. assume something really has shifted and you are now in this desired reality. imagine your desired self if you can. now, every time you walk past a mirror or see something in the 3d that doesn’t fit with your desired appearance, I want you to tell yourself ‘it’s just the 3d/mirror trying to fool me’ and just know that you have your desired appearance because duh, you shifted to this desired reality. idc what the 3d shows, it is literally just trying to fool you and bring you back to your old self/beliefs but dont give it the satisfaction !! now that you know the 3d is trying to fool you why would you react? just be like hahah nice try 3d, and then move on knowing you look exactly how you want to look. that’s it. that’s all you have to do. easy peasy.

edit: upon reading this over this is literally what every law of assumption blog tells you to do haha. this is literally the one thing u need to do in order to manifest - ignore the 3D !!!

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Starting a new journey - Calorie Counting

This year I made it my objective to focus more on my health and mainly on my weight. For the past 7 years I gained weight constantly. I reached a point where I feel that if I don't do something about it there is going to be no return. No clothes fit anymore and each year I am increasing in size. I buy clothes each summer and by the next summer the clothes already don't fit anymore. I lose a couple of kg in the first part of the year and then gain it all back and more in the last part.

In 2022 I reached out to a nutritionist who made me a meal plan based on calorie counting and intermittent fasting. I've started looking into calorie counting and intermittent fasting to have a better understanding of what is going to be my lifestyle.

Calorie Counting

Calorie counting is the method of recording the calorie (or kilojoule) amount of each and every food and drink you consume every day. It can be done using a food journal, an app, or by simply recording the information on a spreadsheet. Alternately calorie-based meal plans can be prepared in advance and then followed exactly.

This guy made me a meal plan where I have to focus on eating 1500 - 1800 calories with the suggestion of eating around 1800 so that when I plateau for more than 2 weeks we can decrease the number of calories.

Each meal has everything calculated (carbs, protein, fats, calories). I only have to focus on buying the foods, measuring it, preparing it and counting it.

I also can follow a 80/20 rule where I can indulge into something I crave within the calories counted and within the timeframe set for fasting.

What I worry about is that I am an emotional eater, addicted to snacking, binging episodes. The question is how am I going to be able to overcome these hurdles?

1. Emotional Eating

Emotional eating is using food to make yourself feel better—to fill emotional needs, rather than your stomach. Unfortunately, emotional eating doesn’t fix emotional problems. In fact, it usually makes you feel worse. Afterward, not only does the original emotional issue remain, but you also feel guilty for overeating.

I always then do fall into eating unhealthy after a episode of some kind happens. Drama in the family, stress from work, disappointment in myself - all of these and more trigger in me emotional eating. Unhealthy food is so addictive - fat, processed, salty, sweet, crunchy unhealthy freaking food.

2. Binge Eating

Binge eating disorder typically begins in late adolescence or early adulthood, often after a major diet. During a binge, you may eat even when you’re not hungry and continue eating long after you’re full. You may also binge so fast you barely register what you’re eating or tasting.

I was reading the symptoms of binge eating. I don't think I ever read those before.

Inability to stop eating or control what you’re eating.

There have been so many times when if I get into my head that I want chips then I need to have chips. It always happens when I am alone. If I sit in the house with my boyfriend then I am fine. If for some reason I end up alone, then I will do anything in my power to get either some kind of junk fun - like really bad junky junk food or some kind of snacks that I've been craving.

Rapidly eating large amounts of food.

Once I get it I eat it all in one sitting. It's all gone. Fast

Eating even when you’re full.

I don't even have time to think about what I am doing to myself. I just need to finish everything I got.

Hiding or stockpiling food to eat later in secret.

If there is something I cannot finish, then I hide it. I've hid so many snacks. I don't want my boyfriend to know. I don't want anybody to know. I just need my fix and nobody has to know.

Eating normally around others, but gorging when you’re alone.

I eat normally when I am in a group of people but I stuff my face when I am alone or with my boyfriend.

Feeling stress or tension that is only relieved by eating.

Yes! Been there. Done that. I am starting to feel anxious and upset to the point of physical pain because I don't get chips. I know I can have chips anytime but at that moment there is nothing I can do to switch my mindset. I keep obsessing over it

Feeling numb while bingeing—like you’re not really there or you’re on auto-pilot.

Decorporealization - my body is just doing the actions. I am not there.

Feeling guilty, disgusted, or depressed after overeating.

Never once I felt good afterwards. Just felt like a blob.

Here is to a better year!

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Starting a new journey - Intermittent Fasting

I started talking with a nutritionist about my diet for this year and he started recommending me a couple of things. The first advice I got is to try intermittent fasting. I started reading about it so that I can better understand what this is about and this is some information I found about it.

"Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. There are several different intermittent fasting methods, all of which split the day or week into eating periods and fasting periods. Most people already “fast” every day, while they sleep. Intermittent fasting can be as simple as extending that fast a little longer.

The goal is to have a break from food for 16 hours everyday. The first meal should be after 3-4 hours of waking up. The plan for me is to wake up around 6-7 AM. If the first meal is around 10:00 AM then the last meal should be at 18:00, which gives me a 16 hours fasting window. The last meal should be around 3-4 hours of going to sleep.

"You can do this by skipping breakfast, eating your first meal at noon and your last meal at 8 pm.Then you’re technically fasting for 16 hours every day, and restricting your eating to an 8-hour eating window. This is the most popular form of intermittent fasting, known as the 16/8 method."

The only things I am allowed to consume are:

coffee (black, no sugar, no milk)

tea (no sugar, no honey)

water

a morning cocktail made from (half a squeezed lemon/lime, 2 tablespoons of apple vinegar, 50-100ml water)

Apple cider vinegar has various healthful properties, including antimicrobial and antioxidant effects. What's more, evidence suggests it could possibly offer health benefits, such as: aiding weight loss, reducing cholesterol. Drinking apple cider vinegar on an empty stomach maximises health benefits and boosts ability to process food.

"No food is allowed during the fasting period, but you can drink water, coffee, tea and other non-caloric beverages. Some forms of intermittent fasting allow small amounts of low-calorie foods during the fasting period. Taking supplements is generally allowed while fasting, as long as there are no calories in them."

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The Habit Loop

The habit loop consists of 3 things:

Cue → the trigger that tells your brain to go into an automatic processing mode

Routine → physical, mental, emotional or spiritual habits

Reward → the feedback your brain gets after this habit is completed

A craving is what is driving the loop

Example: Food cravings The cue is seeing a food item on the counter and your body starts to anticipate the calories and the delicious taste. The routine is actually eating the food item and finally, the reward is the good feeling you feel while eating it.

To overpower a habit you need to recognize what craving is driving your behaviour. It’s about planning how to change that pattern. What can you replace the routine with?

You start with a craving and you anticipate it and then when you give in to that craving you feel a nice relief

New habits take a lot of discipline! Be disciplined, be mindful and check-in with yourself.

Replace self-destructive routines with healthier alternatives! Find what aligns with you.

Last but not least, remember fake it till you make it!

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On being disciplined

Discipline can be really, really hard.

At some point of time, we all know that it’s not motivation that helps us achieve goals, but discipline.

Being disciplined can be exhausting. It can feel like everyday is the same day, and it can be scary for some people.

Self help books can often be annoying because they all repeat the same content more or less, just packaged differently.

So here are some easy steps to actually being disciplined.

1. Understand that discipline comes from accomplishing small tasks.

Here’s a simple formula:

Doing a task consistently = executing that task properly = experience in that task grows = results in confidence in doing that particular task

What’s something that you can do in practically your sleep? It could be something as small as making your bed (because you have practice!), baking a certain dessert that all your friends love (practice!), being able to understand how mitosis works (biology homework- practice!).

Everything comes from practice.

You can read as many books as you like, attend as many self-help conferences, but if you don’t put in the work, it’s money wasted.

2. So what kind of small tasks am I talking about to increase your discipline?

Here are some examples:

You really want to nap for 20 minutes. So you set your alarm, and you sleep. 20 minutes later, the alarm goes off.

Do you wake up? Or do you snooze for another 20?

Waking up after the first alarm goes off requires discipline. Sheer willpower.

Nail this step first.

By nailing just the art of waking of waking up at the time you were supposed to, you may be grumpy for a minute but you’ve done it! You battled the feelings of being lazy and sleeping in - and now you’re going to probably have a better day.

3. Outline 3-5 tasks that you think you need to do every single day in order to achieve what you want.

Here’s an example of mine:

My Goals:

To have the mornings to do my tasks, as opposed to sleeping in

To be able to learn something new everyday

To keep my brain and body active

To be aware of what’s going on in the world

This translates to my 5 tasks:

Waking up at 7 am

Working out

Reading the news

Playing brain games on my phone that help increase your thinking, creativity and intelligence (I use Elevate)

Reading 3 pages of a book

For me, I’m someone who loves seeing progress being measured. So I maintain a habit tracker.

This method may not work for everyone, but I get happy when I can tick those 5 boxes of my list every night.

4. Here’s how you set the correct goals:

How exactly do you come with those 3-5 tasks?

Make sure they’re relatively easy.

Reading 3 pages of a book, for example, is quite easy. It takes me around 5 minutes to do that.

Surely I can spend 5 minutes of my day to read just 3 pages?

Make sure that they’re attainable and you have a choice in that task.

If you don’t exercise, but you want to start, don’t start heavy. Especially if you’re working out by yourself.

“I’ll do a 90 minute workout today!” Turns to “God, I hate this, I hate working out, I’m never doing it again.”

So keep it attainable, even if you feel like you can do more.

Aim for working out 30 minutes a day for 2 weeks.

30 minutes a day, your choice of work out. Human beings love choice. We love choosing what to do. So give yourself the freedom to choose what you want to do.

Then increase that to 45 minutes for 3 weeks.

Then increase that again, if you want to, and if you feel comfortable.

Make sure it’s something you can do everyday for some time.

For example, reading the news is a daily ritual. I need to know what’s happening in the world. My work requires me to.

I can’t read the news weekly or monthly - it’s something that has to be done everyday.

So regardless of the type of day I’m having, this is something I need to do and is doable.

I can read the news on the train. On the bus. On the toilet. While I eat something.

It’s doable everywhere.

Obviously, it doesn’t apply to all your goals - you can’t workout on a train or in the classroom - but try to keep majority of your goals somewhat portable.

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What good habits are worth having? There are a few worth noting.

Set yourself goals every day. Make sure they are realistic and achievable. This will keep you focused and motivated. This way you won't feel time slipping through your fingers.

Read inspirational books and blogs. Surround yourself with people who give you positive energy.

Keep up to date with what is going on in the world. We are not isolated islands, we are part of each other and the world around us.

Make an effort to stay in touch with others. Just a simple 'like' on Facebook or a short message lets you know that someone means something to you and is important to you in some way.

Invest some time in your appearance and health. We are more confident when we look and, above all, FEEL good.

Pay attention to your priorities. Do the MOST important things first, not the most urgent. If you've never learnt to prioritise yourself, everything can seem urgent and this can run your life. Don't let that happen.

Smile. It will improve your mood and make you start attracting cool, positive people to you.

Keep things tidy. It's easier to work and you feel less stressed in an environment that isn't cluttered. Plus, a tidy room or desk is less overwhelming.

Allow yourself some margin in life. Not just a margin of error. This way you won't feel stressed when you encounter some unexpected life circumstances. Anticipate that something may (or may not) happen and leave yourself extra time for it.

Remember to take time for yourself. To relax, unwind and recharge your batteries. This is very important.

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The morning routine of a woman who has it all together

She wakes up before the sun does. A glass of lemon water to wake up the body. Making her bed and doing her morning hygiene routine. She takes time to pray and journal her goals for today and thoughts of gratitude.

The sun begins to peak out, so she knows it's now time for a bit of joyful movement, whatever that may be for you. For me, it's 30 minutes of yoga followed by 5-10 minutes of mediation.

Time to clean yourself up and start your day. A cold shower to relax the muscles. Make sure you apply lotion as soon as you exit the shower! It's the key to soft skin. A bit of perfume on your pulse points, even if you're not leaving the house. I just love smelling good no matter what!

Since we are now entering the cooler months, my favorite go-to healthy breakfast is oatmeal topped with fresh berries and a bit of organic brown coconut sugar. On other days, I'll do a greek yogurt parfait with granola and fresh strawberries. Don't forget to take your vitamins as well!

Then I make myself a cup of tea, and head into my home office to start my work day.

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Replace your bad habits

We all have habits we don’t like. It’s far easier to replace a habit than to get rid of it.

The theory is quite easy: Define the habit you want to change and then set an action to replace it with. Every time you want to do the “bad” thing, you immediately do the healthier thing.

Actually replacing your habits will be a bit more difficult: You’ll have to be quite mindful and present in your day to notice yourself doing/wanting to do the bad habit. Doing the healthier thing will also require a lot of willpower, since bad habits often are the ones that feel good in the moment.

Some replacement habit ideas:

Listen to a song that gives you courage

Drink some water

Do a few squats

Dance for a bit

Find an inspiring picture for your vision board

Walk around (a walk outside is a bit too long to use as replacement every time but would be a nice thing to use here and there)

Clean something

Read a page of a book

Watch a short inspiring/funny video

Talk to a loved one

Journal

Make sure to choose a replacement habit that isn’t too similar to the habit you want to change! If you want to stop scrolling on your phone so much, don’t choose youtube as replacement. If you want to stop weighing yourself or quit obsessing over weight loss, don’t choose squats as replacement and so on.

Also don’t add moral value to these habits. I used words like “bad” and “good” because it’s the simplest way to word things, but please realise that having habits you don’t want doesn’t make you a bad person. Not doing things deemed “right” is okay and normal and it’s okay to fail here and there during your journey. It’s important to try again!

[i-wokeup-like-this]

You attract what you focus over. It’s so easy to underestimate this fact, but in truth if you stop exposing yourself to certain energies, behaviors, kinds of people, you think about them less and less. Expose yourself to healthy energy that only boosts your overall growth. Be ruthless about what you surround yourself with, with time it starts defining your mindset.

[i-wokeup-like-this]

Task Management:

Creating + Maintaining a Schoolwork Schedule

Key elements

Your schedule suits your individual time/task management preferences.

It is flexible enough to accommodate sudden changes, plus fluctuating energy levels, states of concentration, symptoms and moods.

Daily tasks are not over-whelming; they are small enough that they are achievable.

You do not get “burned out.”

It allows you to be consistent.

Steps to create your schedule

Decide if you want your planner to be paper or digital

Find an “order” that’s logical and achievable for you (more on this later)

Refer to your addendum/syllabus and write down all the assignments, tests and other events taking place that week/month (and their due-dates).

Then break these down, assigning tasks to each day of the week (more on this later).

Break down your tasks even further (more on this later).

Decide if you want to follow a simple daily to-do list or a timed schedule (more on this later).

Find your “order(s)”

Mandatory: Schedule assignments around other commitments (work, social, hobbies, etc.).

Do the hardest task first to get it out of the way (so that the rest of your tasks are less daunting, and because your smaller tasks require less energy therefore can be done even after completing the hard task).

Do the easiest task first to build momentum (give yourself a feeling of accomplishment which will motivate you to continue, and boost your self-confidence early in the day to establish a positive mindset for the rest of the day).

Do the task that’s due first to minimize deadline stress, and so your assignments don’t fall through the cracks (causing you to get discouraged and lose momentum).

Plan according to your energy level throughout the day and week: Do you have Pilates once a week? Maybe you can reserve that day for easier assignments. If you know you’re going to be tired for whatever reason, account for that in your planning.

Consider your state of concentration: If you know you’re too groggy or spaced out for the first hour of your day, you can either schedule easy tasks in that time, or none at all. If you take a medication in the afternoon/evening that makes you tired, schedule easier tasks or none, and get harder tasks done earlier/later in the day. If you have ADHD and crowded places mess with your concentration, but you like studying at a café, go when it’s not busy.

Be mindful of your emotions and symptoms: If you have depression, or are prone to depressive episodes, you’ll need to consider that when scheduling. You might have to rework your entire schedule when you get into a depressive episode (like adding lots of breaks). If suddenly you’re going through a big life event (like a breakup), you need to account for that when scheduling. For instance, if you can’t stand to be alone, maybe you can go out instead of staying in, and if your motivation is low, you may need to up your reward-system or break down your tasks even more.

Break down this week/month’s tasks

Refer to your addendum/syllabus and write down all your due dates for the time period you’re scheduling for.

Based on due dates, outside commitments, predictions of energy/mood/symptoms, assign assignments to the days of the week/month that make most sense for you.

Break down daily tasks into sub-tasks

You can do this (in advance) for your full week/month’s assignments, or do it every morning/evening.

Generally, your assignments will follow a variation of this formula: brainstorm, create an outline, research, write rough draft, edit and revise. Test/exam prep will look something like: check to see what the test is based on, pinpoint important sections, review to see how well you know the material, create a list of items to study, rewrite select notes, make flash cards, study topic 1, study topic 2, etc.

What are the individual components of these steps? Here are some examples. Brainstorm: what should my topic be, what should my thesis be, what points can support my thesis, what do I need to research, what questions do I need to ask my prof? Outline: topic, thesis, points, conclusion. Research: write down all the important parts from each source (separately), then sift through to sort into Supporting Point 1, Supporting Point 2, etc. Rough draft: opening statement(s), intro, point 1, point 2, etc., conclusion, closing statement(s). Edit/revise: read and check for grammar only, then read again and check for spelling only, read again and check for cohesiveness only, etc. Topic 1: Part A, Part B, etc.

Each of these small components can be individual items on your to-do list. Big tasks like, “write essay” are too big for most people. Even “write rough draft” is daunting. If you start with something specific and small like brainstorming, and work your way up, it’s a lot easier to approach. Plus, being able to check off tasks more often and more easily will boost your confidence and your sense of competence, thus building momentum.

Here is a sample to-do list: Research X for Point 1 of Literary Essay, create outline for History Essay, Edit/Revise Assignment 1, study Topic 1 and Topic 2 for Test 1.

To-do list or time-based schedule?

To do list: Write down all your assignments for the day. Put them in the order you want to do them, or go through them intuitively (based on what you feel like doing, or what’s most practical at the time/place you’re at).

Timed-based: Write down all your assignments, then write down the time you’re going to do each of them. You could set reminders or alarms if you want, or simply refer to the list. There’s an awesome app I recommend if this is your thing. It’s called Structured (iOS only).

Curate your study environment for maximum focus

Eliminate distractions such as uncomfortable clothing, sounds (or silence), phone and computer notifications, clutter in the room and on your desk, people who may try to talk to you (shut your door and/or inform them that you’re busy).

Designate a space to doing homework only and avoid spaces that you associate with other things (do not study in bed, as you will want to relax or sleep, and/or you will mess with your sleep by weakening the bed’s association with sleep).

Build associations: Incorporate other events and items into your study/homework routine that you only use while doing that, so that you associate those things with studying/homework (examples: specific playlists, pencils/pens, cups/bottles, scents, rituals, decor, etc.).

Ensure good lighting (preferably including daylight).

Get dressed in clothes that make you feel good about yourself. They don’t have to be “professional” and they should definitely be comfortable. Do not stay in your pyjamas. Believe me, I know this can be hard, and I love PJ’s. But they are not good for productivity.

Don’t “multi-task.” It may feel like you’re getting more done this way, but by splitting your focus, not only do tasks take longer, they also diminish in quality. Commit to the task you’re doing.

Meditate: You can even meditate for just 1-5 mins right before studying, homework and/or classes.

Practice self care (daily!)

Sleep (enough, well, and regularly).

Daylight: Get outside, work by windows, use a light therapy box. These can help regulate your sleep, improve and maintain mental health, and boost energy.

Fresh air: Getting outside even for a couple minutes can help you refresh and reset, and feel good about yourself and your life. Fresh oxygen can help you wake up and is great for your health. Even just opening your window can do a lot for your mood, energy and motivation.

Movement: Try to move at least once per day. The benefits of exercise are numerous and immense.

Healthy and consistent eating: Avoid spikes in insulin levels by eating regularly so you don’t have extreme dips in your energy level. Also, brain power uses calories too, so make sure you’re eating consistently, and try to eat healthy. There are so many other reasons eating consistently is good for your health (and by extension, your productivity).

Relaxation and leisure: Make time for fun and socializing, as well as intentional relaxation. Hobbies, movies/tv, time with friends/family, meditation, baths, progressive muscle relaxation, etc.

Therapy: Your therapy sessions are not daily, but you can do 5 minutes of inner-work per day based on what you and your therapist are currently working on. Working with a therapist is a great way to stay on track with your goals, and develop the skills and positive mindset required for success in school.

Reward yourself

Track progress: Reflect on all the assignments you’ve completed and your grades to remind yourself that you’re capable!

Completing to-do lists daily maintains a sense of accomplishment which keeps your momentum going. Check those items off! Or give yourself gold stars! ⭐️

Treat yourself with non-food rewards: Tie completed school work with fun tasks like video games, or take yourself out for coffee, or some other small (non-food) outing. What I’m trying to do right now is not do my leisure activities until my daily tasks are done.

Develop a positive mindset

Take promises you make to yourself seriously. The more you break promises to yourself, the easier it will get to continue breaking promises. You will lose respect for yourself which lowers motivation, and you will lose trust in yourself which can become debilitating as well. The more you keep promises, the easier it will get, the more motivated you’ll become, and the more you’ll trust and respect yourself. Your confidence will improve, and you’ll feel better about yourself. Productivity is choosing yourself. Discipline is choosing what’s best for you instead of what you feel like doing in the moment. Discipline is a muscle, and like any muscle, it can be strengthened, and it can atrophy.

Remember your “why.” What is the end goal of being in school? What’s your career path, and why did you choose it? What will your life be like when you have that career? What would your life be like if you gave up and didn’t make it to your goal? Aiming for your dream while running from your nightmare is a great strategy for maintaining motivation. Lighting a fire under your *** can be a huge motivator.

Remember how good you feel when you get schoolwork done, and let this motivate you to stay consistent. You can also remember how you feel when you don’t get work done, but definitely focus more on the positive!

Go to therapy and/or hire a coach. There are SO many benefits to therapy and I’d honestly need a whole other post to get into it. You don’t need to be depressed or mentally ill at all in order to benefit from talking to a therapist. They can even help you with time management, procrastination, motivation and more! If you can afford it, please do it. It’s such a worthwhile investment.

Be consistent

No “zero days.” Do at least a bit of homework or studying every day so you don’t slip into vacation mode. Make schoolwork a daily part of your life, so it just becomes the norm.

Build productivity momentum (track progress, check items off your to-do list daily, treat yourself, keep promises to yourself, remember your “why,” remember how success feels).

Stay on top of projects. Your assignments are made up of smaller tasks you assign yourself across time. “Success is the sum of small efforts repeated day in and day out.” - Robert Collier

Avoid burnout (more on this later).

Keep it interesting (more on this later).

Avoid burnout

Self-care: shower and/or bathe regularly, maintain proper sleep habits, stay hydrated, take care of your skin, do relaxation activities like meditation and reading, do fun activities, pamper yourself every now and then with face masks or foot baths, take your meds as prescribed, eat well and regularly, get outside often, move daily, etc.

Break up study/homework sessions into small, manageable chunks of time, with constructive (refreshing) breaks in between.

Break assignments down into even smaller tasks so that you aren’t over-working yourself during the course of a day, and so that you don’t overwhelm yourself (the stress can lead to burnout).

School-life balance: Keep up with your social life as best as you can, make time for your hobbies, maintain self-care, say no to things that don’t serve you, etc. Try to follow through with scheduled schoolwork 100% of the time, but know that you won’t. Sometimes you’ll need to prioritize mental health over schoolwork (be careful though, this is a very fine line, and a slippery slope). Sometimes things will come up and it’ll be out of your control. But more than anything else, there will be times when you just decide to prioritize something else like fun and socializing over schoolwork. This is why your schedule needs to be flexible: to accommodate sudden invites to hang out and random decisions to skip a homework/study session, but more importantly, flexibility will reduce the odds that you’ll skip in the first place. If your schedule includes hobbies and socializing, and anything else that’s important to you, then you won’t feel deprived. If you have school-life balance, you’ll have more of yourself to devote to schoolwork when it’s time to.

Keep it interesting

Romanticize your life by putting effort into making all of your daily tasks a special occasion.

Make meals and drinks special by using your favourite dinnerware and cutlery. Perhaps even incorporate extra elements such as: a beautiful tablecloth, napkins, candles and/or dim lighting, music, wearing your favourite clothing, etc.

Pretend you’re the main character in a movie about a successful, productive student (because you are the main character in your life).

Make games out of studying if this is something that interests you (the Forest app comes to mind).

Use lots of colours in your notes and buy colourful stationary! 🌈

Vary your approach/methods if needed to avoid boredom.

Study with friends (online or in person).

Reward yourself often.

Remember your “why.”