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How to Prevent Child Obesity and Help Your Child Stay Healthy

How to Prevent Child Obesity and Help Your Child Stay Healthy

Childhood obesity is an issue of major significance in developed and developing countries, owing mostly (but not entirely) to the ready availability of unhealthy foods. Although no parent intentionally wants to make their children overweight or obese, studies have confirmed that one in five American children are clinically obese as early on as primary school.[1]

Apart from the fact that child obesity increases the chances of being overweight during teenage years and adulthood, it has also been linked to social problems and a plethora of diseases. As parents, a proactive approach must be employed to deter the early onset of obesity in our children.

Here’s the good news, though, obesity can be avoided and if your child is already obese, it can be corrected.

In this article, we’ll take a look at the factors that dispose children to obesity, its health implications and how to identify obesity. I’ll also be discussing practical steps that will help you prevent or correct obesity in your kids, so be sure to stick around and finish the article!

How to know if your child is overweight or obese?

Figuring out whether or not your child is overweight isn’t always an easy task mainly because kids grow at different rates and the amount of body fat changes with age. According to a study published in the British Journal of General Practice, an astounding 80% of parents claim that their children had normal weight when they were actually obese.[2]

A reliable way of telling if your child is actually overweight or obese is by calculating their individual body mass index (BMI). BMI measures the body weight in relation to height. BMI calculators utilize a formula that generates a score which is used to classify the owner into obese, overweight, normal weight or underweight.

The BMI for children and teenagers is categorized by the Centers for Disease Control and Prevention (CDC) using a metric called percentile. Below are the different BMI percentile ranges and what it means.

  • 5th to 84th percentile: healthy weight
  • 85th to 94th percentile: overweight
  • 95th to 99.99th percentile: obese

Although the usefulness of BMI in determining child obesity has been well established, quite a number of parents still fail in using this approach to identify obesity in their children. If you’re in that category, here are a few signs that will help you to suspect a weight problem in your kids:

  • When they look physically bigger than the other kids in their class
  • When they wear clothes that are too large for their age
  • When they eat the same quantity (or higher) of food as adults
  • When they get easily exhausted from physical exercise
  • When they detest balanced diets but crave junk foods
  • When they enjoy watching TV for over three hours per day
  • When they are always hungry

If you observe any of these features in your child, then taking him or her to your local pediatrician for examination would be a wise course of action.

What causes childhood obesity

Childhood obesity can be caused by a number of factors including lifestyle, psychological issues and family history. However, the major causes of obesity can be narrowed down to just two issues – eating too much and not exercising enough.

Below are more specific causes of childhood obesity.

1. Genetic potential

The phrase “like father, like son” and “like mother, like daughter” is certainly not a myth when it comes to body weight. There’s a strong genetic factor in obesity, therefore, children whose parents are obese are more likely to have weight problems than children whose parents are lean.[3]

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That said, obesity is not totally predetermined. Although genes play an important role, the things you eat (or don’t eat) play a more important role in determining which genes get expressed, including the gene responsible for obesity.

2. Junk-food addiction

The ready availability of ultra-processed (junk) foods has played no small role in increasing the incidence of obesity – especially in children. These high-fat, sugar-sweetened junk foods are designed to last long and taste so good that it’ll be almost impossible to resist.

Unfortunately, study after study has exposed this as a major cause of food addiction in both children and adults.[4] Junk foods stimulate the brain’s reward centers, resulting in an insatiable craving for more.[5] And once your kid gets addicted to junk foods, obesity is almost inevitable.

3. Insulin resistance

Insulin is an important hormone that controls energy storage. In simple terms, it is responsible for telling fat cells to store more fat and that, of course, results in weight gain. When kids eat junk foods, the excessive caloric content encourages insulin resistance by increasing insulin levels in the body and this results in more energy being stored as fat.[6]

While different research studies on the effect of insulin on childhood obesity come up with controversial results, several studies have revealed a consistent correlation between high level of insulin and development of obesity.[7] To deal with the insulin problem, increase fiber intake in your child’s diet and reduce refined sugars.[8]

4. Inadequate exercising

The role of proper exercising in maintaining a healthy weight is indispensable because physical exercise helps to burn calories, which results in fat loss.[9] Unfortunately many kids don’t get enough daily physical exercise and that results in the development of weight problems.

Uncontrolled access to TV and video games also play a huge role in reducing the extent of physical exercise that kids have access to. If this situation is left uncontrolled, it will greatly increase the chances of your child becoming overweight or obese.

The serious effect of childhood obesity

Childhood obesity tends to have very serious implications on the health and social life of kids. Here are a few of them:

1. Increased risk of type-2 diabetes

Children who are overweight or obese have a higher chance of developing type-2 diabetes.[10] Type-2 diabetes occurs when the body is unable to properly metabolize glucose and it can lead to several other problems such as nerve damage, kidney dysfunction and eye disease.

2. Increased risk of heart disease

High levels of bad cholesterol and increased blood pressure are common complications that accompany obesity in children. Unfortunately, these conditions astronomically increase the risk of developing heart disease in the future. Once heart disease sets in, it can lead to heart attack or stroke.

3. Increased chances of getting asthma

Asthma occurs when the lung’s airways become inflamed and this condition has been heavily linked to obesity. Although the reason for this relationship is still unclear, studies have shown that obesity can in fact increase the risk of becoming asthmatic.[11]

4. Development of joint pain

Joint pain is another common problem that overweight kids tend to battle with. The reason for this is rather simple – the bones can only carry so much weight before they get “tired.” However, joint pain tends to diminish as your kid begins to lose weight.

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5. Sleeping disorders

Obese kids also tend to suffer from various sleeping disorders such as snoring and apnea (ceasing breath during sleep). These are usually the direct result of the excessive weight around the neck, which tends to block the airways during sleep.

6. Social problems

Children who are obese tend to be victims of bullying in school and this can result in depression, reduced self-esteem and social isolation. Unfortunately, if this is unchecked, it can remain till adulthood or even lead to suicide.

What to do if your child is obese

Since you’re still reading this, then chances are that you have an overweight or obese child. If this is the case, there’s no need to panic – it can certainly be corrected.

Since kids are still so young and are already used to an unhealthy lifestyle, helping them to undergo a lifestyle change might not be so easy – so, brace yourself. Here are some proven steps you can take to transit your obese child back to healthfulness:

1. Start a healthy eating habit

This is the most important thing you can do to help your obese child because the major underlying problem behind obesity is unhealthy eating. Proper nutrition is key to weight loss,[12] so changing your child’s eating habits to a healthy one is absolutely critical and should be the very first thing in your checklist as you look to reverse obesity.

Since your kids will mostly eat what you buy and keep in the house, your child’s journey to fitness depends largely on you. You need to use this influence to control what they eat or don’t eat. For starters, get rid of highly processed foods from your home. These include sweets, soft drinks, chips and all other foods with high salt, fat or refined-sugar content.

Then you need to switch to clean eating – which simply means eating foods that are as natural or minimally processed as possible. Focus on fresh, whole foods instead of fast foods. Here some examples:

  • Fresh fruits and veggies
  • Whole grains e.g. whole wheat pasta, brown rice etc.
  • Lean proteins e.g. fish and chicken.
  • Low-fat dairy e.g. skim milk, Greek yoghurt etc.

However, for your clean eating plan to be successful, you’ll need to start cooking more. Cooking and eating together as a family doesn’t only come with health benefits, it also creates room for bonding.

Learn more tips about clean eating here: What Is Clean Eating (Essential Tips + Clean Eating Meal Plan)

You should probably consult your dietician for help with meal planning though. There’s a good chance that as you switch to healthier eating, your obese child will start losing some weight.

2. Increase physical exercise

Physical exercise is just as important as healthy eating for effective weight loss to occur. However, for an eight-year old kid, enrolling in the gym next door won’t sound as interesting as plying hopscotch in the backyard. So if you want this to work, incorporate fun into whatever physical exercise you design for your child.

Furthermore, since the child is already overweight, he or she may have a hard time engaging in strenuous exercise for a long period. So as a rule of thumb, aim for at least one hour of physical exercise daily, which can be broken down into 5-10-minute exercises spread throughout the day.[13]

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You should also enroll your child for a sport that he/she is interested in and offer continuous support and encouragement especially when they don’t feel like continuing.

3. Encourage more family activities

You’d be surprised how interesting physical activities can be to kids when you join them in doing it. Regularly partaking in activities that the whole family enjoys can be a great way to get your child to become active and start out on the path to fitness.

The beautiful thing here is that whether you go hiking or swimming, you don’t just help your kid to drop a few pounds but you also give them an opportunity to learn from you – to see exactly the kind of things they should be doing. Just be sure to vary the activities from time to time, so that your child doesn’t get bored.

4. Reduce TV time

Although television can seem like a great way to keep kids occupied while you focus on other tasks, various research studies have shown that watching TV, playing video games or using smartphones excessively can result in weight gain for kids.

There are two reasons why this happens – first, more screen time means less time for physical activities which burn fewer calories; secondly, more TV time means more snacking on sugary or unhealthy foods and the intake of more empty calories results in weight gain, which worsens obesity.[14]

So, if your child must watch TV or play video games, it shouldn’t take more than an hour per day.

How to help your child stay healthy (and prevent obesity)

Prevention is better than cure. Whether you’re trying to keep your healthy-weighted kids from becoming overweight or you want to keep your once-obese child at normal weight for good, here are a few tips that can help:

1. Take out the bad stuff and make healthy foods accessible

The first step to take in ensuring that your kids eat healthy is to clean out your pantry and refrigerator.

Get rid of all sugary and overly processed foods and drinks. Replace them with healthier alternatives like fruits and veggies and ensure the healthy foods are easy to access.

2. Make their favorite dishes healthier

Foods don’t have to taste horrible to be healthy. Kids love things that taste nice and you can certainly make their favorite meals like pasta, tacos and pizza healthier by using the right ingredients. You can use extra-virgin olive oil instead of butter, top pizza with broccoli and green peppers and sneak veggies into sauces.

3. Avoid serving large portions

Even when you’re serving healthy meals to your kids, the portion sizes still matter. Start by serving small portions and let your child do the asking if he/she is not satisfied.

You should also avoid making your child clean out the plate – especially after asking for more as this may lead to excessive calorie consumption that can result in weight gain.

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4. Pack a lunch

Planning weekly school lunches for your child isn’t only going to save you a lot of money, it will also ensure that your child is eating healthy. Preparing lunch helps to control what goes into their tummy when you’re not with them and this will also help them get used to healthy eating.

Some healthy lunch ideas here for your kids: 25 Tasty and Healthy Kids’ Lunch Ideas for Home or School

5. Encourage kids to sleep more

While sleep may seem like an unproductive activity, it is one of the most important things your child needs to do sufficiently to avoid being overweight.[15] Studies have shown that not getting enough sleep can result in excessive weight gain in children.[16]

6. Keep them busy

Getting kids to do house chores regularly is another way of helping them to stay healthy. Activities such as lawn mowing, house cleaning and bed making all help kids to exercise without realizing it.

7. Set a good example

Okay, this is probably the most important thing you can do to help your kids – setting the right example. If you want your kids to eat healthy, then do it first – before their eyes! Want them to be physically active? Then exercise more.

Kids tend to learn a great deal from their parents, even more than they do from television. When you practice what you preach to your kids, they’ll soon realize you’re not trying to be mean – it’s just the way things ought to be.

Final note

Although childhood obesity is a major menace staring us in the face, it certainly can be prevented and corrected. All you need to do is to get your kids to stop doing the wrong stuff and to start doing the right things.

For starters, you need to get your kids to break up with unhealthy eating habits and place them on a healthier diet. The transition may not progress as quickly as you’d like, so you may want to take things slow.

Then you need to find fun ways of getting them active, so that they can burn fat and maintain a better physical health. Just be sure to keep a tab on your children’s weight as they grow up and check their BMI regularly to ensure that they’re within the healthy weight range.

Remember this though, if you don’t make a move, nothing will get moved. So, start somewhere, anywhere! And start today! If you apply all the tips shared in this article, a few months from now, you’ll start seeing positive changes in your obese child.

Featured photo credit: Pexels via pexels.com

Reference

[1] Centers for Disease Control and Prevention: Childhood Obesity Facts
[2] British Journal of General Practice: Child obesity cut-offs as derived from parental perceptions: cross-sectional questionnaire
[3] NCBI: The response to long-term overfeeding in identical twins.
[4] NCBI: Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake
[5] Science Direct: Daily bingeing on sugar repeatedly releases dopamine in the accumbens shell
[6] NCBI: Dietary patterns, insulin resistance, and prevalence of the metabolic syndrome in women.
[7] NCBI: A causal role for hyperinsulinemia in obesity.
[8] NCBI: Impact of Dietary Fiber Consumption on Insulin Resistance and the Prevention of Type 2 Diabetes.
[9] HuffPost: Exercise Vs. Diet: The Truth About Weight Loss
[10] Centers for Disease Control and Prevention: Tips for Parents – Ideas to Help Children Maintain a Healthy Weight
[11] Asthma Research & Practice: Asthma and obesity: mechanisms and clinical implications
[12] Premium Health Writer: Why Nutrition is Important in Your Weight Loss Program
[13] Centers for Disease Control and Prevention: How much physical activity do children need?
[14] Harvard School of Public Health: Television Watching and “Sit Time”
[15] Journal of Clinical Sleep Medicine: Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine
[16] National Institute of Diabetes and Digestive and Kidney Diseases: Helping Your Child Who is Overweight

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Richard Adefioye

Richard has a unique passion for healthy living and productivity.

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Last Updated on August 20, 2019

How to Control Your Thoughts and Be the Master of Your Mind

How to Control Your Thoughts and Be the Master of Your Mind

Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

Who Is Thinking My Thoughts?

Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

1. The Inner Critic

This is your constant abuser who is often a conglomeration of:

  • Other people’s words; many times your parents.
  • Thoughts you have created based on your own or other peoples expectations.
  • Comparing yourself to other people, including those in the media.
  • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

2. The Worrier

This person lives in the future; in the world of “what ifs.”

The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

3. The Reactor or Trouble-Maker

This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

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This person can be set off by words or feelings, and can even be set off by sounds and smells.

The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

4. The Sleep Depriver

This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

The Sleep Depriver’s motivation can be:

  • As a reaction to silence, which he fights against
  • Taking care of the business you neglected during the day
  • Self-doubt, low self-esteem, insecurity and generalized anxiety
  • As listed above for the inner critic and worrier

How can you control these squatters?

How to Master Your Mind

You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

There are two ways to control your thoughts:

  • Technique A – Interrupt and replace them
  • Technique B – Eliminate them altogether

This second option is what is known as peace of mind!

The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

For the Inner Critic

When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

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“Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

  • They rile up the Worrier.
  • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
  • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
  • They are a bully and is verbally and emotionally abusive.
  • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

Eliminate your worst critic and you will also diminish the presence of the other three squatters.

Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

For the Worrier

Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

  • Increased heart rate, blood pressure, or surge of adrenaline
  • Shallow breathing or breathlessness
  • Muscles tense

Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

If you believe in a higher power, this is the time to engage with it. Here is an example:

Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

“Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

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For example:

If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

“I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

Change those fearful thoughts when they happen:

“Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

For the Trouble-Maker, Reactor or Over-Reactor

Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

  • Increased heart rate and blood pressure; surge of adrenaline
  • Shallow breathing or breathlessness
  • Muscles tension

I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

Breathe in through your nose:

  • Feel the air entering your nostrils.
  • Feel your lungs filling and expanding.
  • Focus on your belly rising.

Breathe out through your nose:

  • Feel your lungs emptying.
  • Focus on your belly falling.
  • Feel the air exiting your nostrils.

Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

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Master your mind and stop the Reactor from bringing stress to you and your relationships!

For the Sleep Depriver

(They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

  1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
  2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

You can also use this technique any time you want to:

  • Fall back to sleep if you wake up too soon.
  • Shut down your thinking.
  • Calm your feelings.
  • Simply focus on the present moment. 

The Bottom Line

Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

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Featured photo credit: Priscilla Du Preez via unsplash.com

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