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Last Updated on April 9, 2020

How to Listen to Your Inner Voice for Greater Fulfillment

How to Listen to Your Inner Voice for Greater Fulfillment

Five years ago, my husband Jake was training for a triathlon. He had just purchased a new road bike and woke up one sunny Saturday morning to take it out for its first spin.

As we were lying in bed, he looked at me and said, “I don’t have a good feeling about this; I hope something doesn’t happen.”

I suggested if he had a bad feeling, maybe he shouldn’t go. He thought for a moment, his logical mind kicked in, and he replied, ”Of course I should go, it’s fine. I need to train. It will be okay.”

Fast forward two hours later when I got a call from an unknown number. I answered with trepidation, knowing exactly what this call was going to be. A man told he had just found my husband in the middle of the road. He had an accident and the ambulance was on its way. He would stay with him until it was there.

Turns out, he was lucky to have just broken his femur and hip. Jake knew that morning that something wasn’t right. But instead of trusting his intuition and listening to that inner voice, he went anyway. It happens to all of us.

You often hear people say, “Go with your gut”, “Trust your instincts”, “Follow your intuition” and “Listen to your inner voice.” That all sounds great, right? If only it were that easy.

With all the external noise and internal conflict, how do we listen to our inner wisdom?

When you can tune in to that inner voice, you can make better and faster decisions, solve problems with greater ease, and live a more fulfilled and happy life.

But HOW?

I’ve worked with thousands of people over the course of my career and have learned that while this inner voice shows up in a variety of ways for each of us, we ALL have it.

In this article, I’ll outline some tips and strategies for how to identify and listen to your own inner voice. If you can find that voice and truly listen, it can save you a lot of time, energy, angst….and perhaps even a broken hip along the way.

I understand this might be easier for some than others. But regardless of who you are and how you’re wired, I just know, in my gut something will work for you.

What Is Your Inner Voice?

Call it Gut. Knowing. Insight. Soul. Innate Wisdom. That’s the voice we’re looking for.

The dictionary defines intuition as:

“The ability to understand something immediately, without the need for conscious reasoning.”

It’s a hunch, a feeling, an inkling, a sense.

In Malcolm Gladwell’s Blink: The Power of Thinking Without Thinking, he explores the inner processes of intuition and instinct, examining how we make snap decisions and judgments. He has numerous examples of people having a hunch, feeling or intuition and how, while there was no hard evidence to back them up at first, science and data eventually backed up what they knew to be true.

Did you know that 95% of our brain activity happens at an unconscious level? Studies from numerous cognitive neuroscientists show that only 5% of our cognitive activity (decisions, emotions, actions, behavior) comes from our conscious mind.

We are taking in information through all our senses all the time – and processing it at an incredible speed. So that intuition, hunch, inkling, sense, voice, is coming from masses of information we can’t even cognitively or consciously process.

Then there’s cognition:

“The mental action or process of acquiring knowledge and understanding through thought, experience, and the senses.”

This is more about understanding. Problem solving. Discernment. Organizing.

This is the logical, thinking part of your mind. Weighing pros and cons; coming to rational conclusions based on data or other factors. These are the voices of reason which often try to override your instincts.

What If You Don’t Hear Any Voice?

Your inner guidance and wisdom aren’t always a voice in your head. Often, it’s a feeling, a sensation, image, energy or emotion. You might notice it your body. There’s no one best or way to experience your inner voice. The important thing is to identify when and where you feel it.

Is It a Feeling in Your Gut?

This is true for many of my clients and for me, personally. You may have heard the gut being called our “second brain.” This is because of the enteric nervous system (ENS). It can operate independently of the brain and spinal cord, and the central nervous system. We really can think with our gut![1]

Celebrity therapist and pioneering hypnotherapy trainer Marisa Peer has this to say: “The stomach is the seat of all emotions and your feelings are the most real thing you have; so the trick is to listen to your feelings. If something feels wrong, your inner voice is saying it is not right for you. If you get the horrible lurch in your stomach, your inner voice is telling you ‘this is wrong’.”

Perhaps It’s in Your Heart

When I asked a Jessie Gardner of HeySoul.com, a friend and colleague known for her acute sense of self-awareness where her inner voice resides, she said, “My heart for sure. Always my heart.” That’s no surprise, our hearts are very intelligent organs.[2]

“Most people don’t know this, but the heart can feel, think and decide for itself. It has around 40,000 neurons and whole network of neurotransmitters with very specific functions, which make it a perfect extension of the brain. It’s automatic, almost instinctive, as if a mysterious, primal voice were telling us that the center of our true being, our conscience, is located right there.”

Maybe the Voice Is in Your Head

When I talked to my Dad about his inner voice, he balked at the idea of feeling it in his gut or heart. Instead, he shared about the voice that comes from the back of his head that talks to him not with him.

Try This: Look, Listen, Feel

We experience inner wisdom in different ways. Maybe you relate to one of my examples? Maybe you “see” a picture, vision or image that comes up in your head. Perhaps you feel sensations in your body – energy, emotions or feelings. As we go through examples of how to listen, pay attention to how and where yours shows up.

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Why Don’t We Listen to Our Inner Voice?

If this inner voice is so powerful and effective, why don’t we listen?

Logic or Reason Takes Over

We often have a feeling or a sense of something, just like my husband did, but very quickly, our logical mind kicks in to try to understand and comprehend what we feel. This especially happens when we don’t have data or information to back up our hunch or inner voice. We, and of course, others believe it’s not valid if we can’t justify or explain ourselves. So we push our instincts aside.

A recent client told me about how he ignored his inner voice not long ago. He dropped off his 16-year-old daughter at the mall. As she got out of the car, he thought, “I should tell her to make good choices.” But, because her friends were in the car and he didn’t want to embarrass her, he decided not to. His logic, reason and social graces took over. A few hours later he got a call from the mall police. His daughter had stolen a ring. “I knew I should have told her to make good choices.”

We often override our instincts with logic, reason, desire, and, in this case, societal pressure or social graces. But we don’t have to.

We Don’t like the Answer

Sometimes we know what we need to do, but don’t like the answer. This happens with clients all the time when I ask what they sense they should do. They answer, but then reply, “But I don’t want to do that!”

Once, a client told me the story of her wedding, and a knowing that she simply ignored. As she walked down the aisle, she knew that she should not marry the man standing in front of her. Truthfully, she knew long before that day. But she didn’t want to hurt his feelings, call off the wedding, let friends and family down. So, she went through with it. Inevitably, that marriage ended in divorce – and this story is all too common.

We Don’t Know How to Distinguish, Hear or Listen to It

That’s what the following strategies are for! Let’s dive in.

How to Listen to Your Inner Voice

Here are 9 different ways to tune into your innate wisdom and inner voice:

1. Find Quiet

“Be still. The quieter you become, the more you can hear.” – Ram Dass

There are lots of ways to find quiet in the busyness of life. Turn off the phone, shut off the TV. Get some time and space to yourself.

You know what’s coming next, don’t you? Yes, I’m going to recommend you meditate. I know meditation seems to have become the panacea for everything that ails you, and there a good reason for that: it works. It’s one of the fastest, easiest and most effective ways to tap into your inner voice. Meditation aides us to connecting with our true self. Ma Jaya Sati Bhagavati said “If you quiet the mind, the soul will speak.” I completely agree.

Another great way to find quiet is to be in nature. Why? Because there’s a connection. It’s grounding. You’re able to tap into the “oneness” of everything. This can shift things energetically. Want the double whammy? Meditate in nature.

You might find your quiet in nature, meditation, yoga, exercise, prayer. Whatever it is, find your quiet.

    2. Push Pause

    Most of us are running a hundred miles an hour in every direction. It’s hard to hear anything at that pace. Have you ever been driving down the freeway with the windows down, listening to music, when the person next to you starts talking. Can you hear them? Of course not. It’s too loud. There’s too much going on. You need to roll up the windows, press pause on the music and stop.

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    Our inner voice is speaking to us all the time, but sometimes it’s just too loud or we’re too busy to hear it. Pressing “pause” allows to tap into our innate wisdom.

    When I was studying Neuro Linguistic Programming (NLP), Mike Bundrant at the iNLP Center gave me a fantastic tool that I share with almost every client. It’s called the AHA Solution.[3] It’s often used to identify patterns of self-sabotage, but in this case, we can use it to listen to our inner voice.

    Next time you have a feeling, a sense, a hunch or intuition, follow this protocol.

    A. Aware: Be aware of what you are feeling. Pay attention and notice.

    H. Halt: This is the pause button. Think about the ways you can respond to what you’re hearing or noticing. You could listen to your inner voice, ask more questions and seek to hear it further. Or, you could choose to ignore it completely and let your cognitive mind take over and convince you it’s okay.

    A. Act: Now that you have options, decide which action you will take.

    3. Invite Your Inner Wisdom to Show Up

    If you want someone to come to your house, you’ve got to invite them over, right? Try taking this approach with your inner voice. While it’s always running in the background, it may have taken a backseat because it can’t seem to get through all the noise. It’s going to speak up more often when it knows you’re open and listening. Take a moment now and invite your inner wisdom to show up. Let it know you are ready and willing to listen. Wait to see what happens.

    4. Ask Your Body

    I love this one; our bodies are so dang smart. They will tell us if we ask and listen. But too often we have disconnected from sensations in our body to push through in the interest of productivity.

    A few months back I was working with a client who came to our appointment with a massive headache. She stopped midway through our session and asked if I would mind if she went and took a couple Advil. Of course I said it was no problem, but asked if she was interested to understand the cause of her headache first. She nodded.

    I had her close her eyes, take a couple deep breaths and ask her head, “What do you need from me right now?” The answer? “I need rest.” She burst into tears. She was exhausted but felt she couldn’t stop. She was leaving for a trip in a couple days, had her son’s birthday coming up and felt completely swamped. However, when she asked the question, her inner wisdom knew what she needed.

    Try this at home. Next time you get something that’s bothering you physically, stop and be still for a moment. Ask that part: What do you need from me? What’s this about? Or What’s going on? And then wait and listen for an answer. This might sound a little out there, but trust me, it works.

    5. Put It in Your ‘Slow Cooker’

    When my Dad has a big problem he’s trying to solve or an important decision to make, he thinks about it before bed. I realize this might go against all advice regarding thinking about stressful things before bed, but that’s just the thing. He isn’t thinking about it or trying to solve it. He just puts the problem in the back of his mind for the night.

    In the shower the next morning, solutions start bubbling up. These are usually spoken to him as if someone is talking to him. “What about this? Why don’t you do this?” It’s usually a very simple answer he hadn’t yet considered. And his response back to himself is frequently, “Why didn’t I think of that?” But he did!

    This goes back to the 95% unconscious part that’s running in the background. When he stops thinking, his mind stops racing and puts the problem in the back of his mind, the unconscious part of him comes up with all sorts of great solutions. A colleague of mine used to refer to this as putting things in her ‘slow cooker’.

    6. Flip a Coin

    Have you ever flipped a coin, only to decide to do the exact opposite of what the coin said? Flipping a coin instigates our instinctive response because it gives us something to react to. When writing this article, My 7-year-old daughter was sitting at dinner one night, deciding who she wanted to put her to bed. She started doing the game, “Eeny, meeny, miny, moe.” Each time she finished, she landed on my husband. So, she went again. And again. Until six attempts later when she landed on me and replied, “I choose Mummy!” When a decision is taken out of our hands and happens to us, it gives us something to react to.

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    Try this with a decision you’re trying to make. Flip a coin. Are you happy and ready to go with that answer? Or do you want to go against the decision and try again? Well then, you already know what you want, don’t you?

    7. Eat the Decision

    I just had to include this one. I know it might sound a bit odd, but bear with me. Years ago, I read about a CEO who made all his big decisions this way. Let’s say he was considering acquiring another company. He would sit down and imagine he was eating that decision. Then he would stop and wait and see how he felt. Did he feel energized and alive or sick to his stomach? I love this idea and have tried it myself. It allows you to get out of your head and go into your body to make the decision. This might not be for everyone, but maybe it’s for you!

    8. Take a Step

    Sometimes you don’t know until you’re “in it.” When you’re faced with two choices, make the best choice with the information you have and what you feel is best, and then start moving. You’ll know if that choice is really right for you as you’ll feel good as you move forward. You’ll know it’s wrong if you continue to feel heaviness or resistance. The more you move forward the clearer the signal will become.

    9. Get Some Help

    Whether it be a best friend (who knows how to listen and ask the right questions), a coach or therapist. Having scheduled time to tune in and having someone ask the right questions allows you tap in to what you already know. You already have the answers within you, sometimes you just need a little help to uncover them.

    Moving on with Your Inner Voice

    Like with anything in life, practice makes permanent. It takes time to grow and nurture your inner voice, especially if you’ve ignored it or pushed it to the side for some time now. The more you listen and hone your skills, the better and faster you will become at hearing and listening to your intuition, your gut, your innate wisdom.

    Play with the strategies above and see what works. Better yet, as you read through the ideas, identify which ones you felt or sensed would be good to try. Try those first.

    Practice on small things first, like what you want to eat, what to wear or whether you want to attend that party Saturday night. You don’t have to start with major life decisions, whether you should buy that house or if you should take that job.

    Then:

    • Notice when and where your feel your inner wisdom.
    • Notice when you feel a pull, have a hunch or instinct about something.
    • Notice when you have that sense and your mind tries to override it.
    • Notice when you start talking yourself out of something or start talking yourself into something.

    Need more evidence that this will work for you?

    Think about a time in your life when you recognized and listened to the inner voice – what was the outcome? Now, think about a time when you heard that voice, but for some reason, ignored it or pushed it aside. What was the outcome then? You, know, that time when you felt like you shouldn’t do something, but did anyway? Or had a bad feeling but kept moving forward?

    Final Thoughts

    Pay attention. Next time you have a bad feeling, a sense that something isn’t right, an inkling or a pit in your stomach, pay attention.

    Following your inner voice will lead you to the truth of what’s best for you. Tuning into your innate wisdom will help you make better and faster life decisions, solve problems with greater ease, and live a life of greater happiness, success and fulfillment.

    In the words of Madeleine L’Engle, “Don’t try to comprehend with your mind. Your minds are very limited. Use your intuition.”

      More About Self-Understanding

      Featured photo credit: hiva sharifi via unsplash.com

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      Reference

      [1] Scientific American: Gut Feelings
      [2] Exploring Your Mind: The Heart Has Neurons Too
      [3] Mike Bundrant: The A-H-A Solution

      More by this author

      Tracy Kennedy

      Lifehack's Personal Development Expert, a results-driven coach dedicated to helping people achieve greater levels of happiness and success.

      The Ultimate Morning Routine to Make You Happy And Productive All Day Toxic Positivity: Why Being Positive Could Be Bad Sometimes What Am I Doing with My Life? Find Your Answer Here Feeling Off Track in Life? Here’s How To Stay True To Yourself 10 Strategies to Keep Moving Forward When Feeling Stuck

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      Last Updated on July 10, 2020

      How to Live Your Best Life Starting Today

      How to Live Your Best Life Starting Today

      As human beings, one of our deepest-rooted desires is to have a meaningful and happy existence. You’ve probably heard of the saying, “Live your best life.” It’s good advice.

      We all want to feel connected to both ourselves and others. We want to feel that we’re part of something important and that we’re making a difference in the world.

      We want to look back at our lives and our achievements and be proud. In short, we want what the saying says: to live our best lives.

      But what does it really mean to live your best life?

      You are a unique individual, so living your best life is exclusive to you. Your best life will reflect your true values. It will be made up of what makes you happy and will be colored by what making a difference means to you.

      What Stops You From Living Your Best Life?

      While living your best life is all about you, what other people think can have an impact on your quest to live your best life.

      Social media, for example, puts us under a lot of pressure. There are specific expectations of what “happy” looks like, and we’re under pressure to conform to what society expects.

      For example, we are pressured to look a certain way, wear the “right” clothes, have exciting adventures with eye-catching friends, eat ethical and healthy food, and do charity work.

      These are only a few of society’s expectations. It’s a long list.

      Social media claims to connect us, but often it can do the opposite.

      We can spend so much time worrying about what other people are doing, trying to live the life that society expects of us, that it can be easy to lose track of what makes us happy and what our best life actually looks like.

      Start the Journey

      What does it look like to live your best life? The following are some practical tips and tools to move from living your current life to living your best life.

      1. Be the Best Version of Yourself

      To live your best life, you must be the best version of yourself. Don’t try to be something or someone else. Don’t try to be what other people want you to be.

      Focus on who you want to be. Play to your strengths and be proud of what makes you different. You are brilliant.

      Gretchen Rubin, in her book Happiness Project, created her own commandments. The first one was “Be Gretchen.” This gave her permission to follow her gut feeling and make up her own rules.

      For example, she stopped forcing herself to enjoy parties, cocktails, and fashion just because that’s what she thought society expected.

      So, inspired by Gretchen, create your own commandment: “Be more YOU,” and remind yourself of this every day, unapologetically.

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      2. Observe Yourself

      To work out what the best you looks like, you must get to know yourself better. It’s your best life after all – not anyone else’s.

      Start to notice how you respond to various situations. What are your habits? What makes you happy? What frustrates you? How do you behave under pressure? What gives you energy? What drains you?

      Spend a week simply noticing. Write your observations down so you remember.

      3. Identify Your Bad Habits

      As part of your observations, start to notice your bad habits. Consider the things that don’t ultimately make you feel good.

      Does scrolling mindlessly through Instagram make you happy? For 5 minutes, perhaps, but for longer?

      That last glass of wine was delicious, but do you pay the price later?

      That chocolate was enjoyable at the moment, but now that the sugar high is over, are you feeling regretful?

      Observe yourself first. Then, start to deliberately do more of the things that make you happy and give you energy.

      At the same time, work on reducing then eliminating the habits that squander your time, drain your energy, and ultimately don’t make you happy.

      Need help conquering your bad habits? Read How to Break Bad Habits Once and For All.

      4. Set Intentions

      After having thought about what makes you happy and what drains your energy, focus on what living the best life looks like for you.

      One of the keys to this is being intentional about it. When you deliberately set intentions, you are more likely to act with purpose and drive.

      Setting intentions is different from setting goals. Goals are your list of things you want to achieve. You can set them daily, monthly, yearly, or a combination.

      A common practice is to define goals and write them down. This makes them more tangible and makes you more accountable, therefore, making the goals more likely to happen.

      The subtle yet important difference between goals and intentions is that when setting intentions, you decide what kind of positive feelings and emotions you are seeking.

      For example, “This week, my intention is to approach my admin tasks with gusto in order to complete them more quickly.”

      Intentions can be more motivating than goals because if you don’t achieve your goal, it can feel like a failure and can ultimately hold you back.

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      If you don’t achieve your intention to approach something in a specific way, you can more easily regroup and have another try.

      Write down your intentions every month, week, or day, using whichever time frame works best for you.

      For example, “I intend to enjoy going swimming three times this week” or “I intend to assertively build my network in my local area this month.”

      Setting intentions gives you something to focus on, and it also helps to manage the feeling of being overwhelmed that often happens when we set ourselves goals.

      5. Visualize Living Your Best Life

      Visualization can help you to cement your intentions. It involves visualizing how it would feel to live your best life once you achieve it.

      It can help you to further establish what you want and allow you to settle into a positive mindset.

      To visualize, first choose your focus. Choose a specific intention and how you will feel once it is accomplished. Then, take the time to daydream and allow your imagination to wander.

      For example, if your intention is going swimming three times a week, imagine what you will look and feel like:

      • What will you wear?
      • How do you get there?
      • What time of day do you go?
      • How do you feel when you’re in the water?
      • How do you feel afterward?

      Ask yourself these little questions and allow yourself to feel the same feelings you would feel if you were currently fulfilling your intention.

      10 Ways to Live Your Best Life

      Now that you’ve decided and visualized what your best life looks like, let’s look at some more practical steps you can take to achieve it.

      1. Focus

      Whatever you do, focus. If you swim, swim. If you study, study. Multitasking is a myth. It’s not possible to do more than one thing at a time well. Focused work is the least tiresome and the most productive type of work.

      Michael LeBouf, the author of The Millionaire in You, said,

      “Winners focus, losers spray.”

      2. Take Responsibility for Taking Action

      Taking action can feel scary. We fear failure, but we can also fear success. It can be easy to feel too busy to achieve your intentions.

      However, you have the choice to take action and live your best life or stay the same. It’s up to you, so take responsibility to take action.

      3. Live in the Present

      Every day is a new opportunity to live your best life. We so often get stuck because we put things off.

      We can think, “When I’ve lost 10 lbs I’ll go swimming,” or “When I feel more confident I’ll look for a new job,” or “When I get my new running shoes I’ll start running.”

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      How about starting from where you are? How about using what you already have?

      We often put off taking action until we have the newest phone/camera/game/course/book/shoes as if they are the keys to happiness. In the process, we forget about what we already have.

      Grab the camera that you have, put on your old running shoes. Go and do something interesting today with what you’ve got. Fancier gadgets, better clothes, or a slimmer body won’t make you better.

      Action will.

      4. Declutter

      This applies to the environment you live in as well as the people you spend time with. Use Marie Kondo’s decluttering method of asking, “Does it bring you joy?”[1]

      If your answer is yes, you keep the item. If you hesitate or say no, you donate it or throw it out. Simple.

      This also applies to people. If there are people in your life that make you feel bad, drain your energy, and don’t bring you joy, let go of them.

      Instead, spend time with the people and activities that give you energy and make you feel good.

      5. Relish the Simple Things

      When we’re busy, we can forget to appreciate what we have. Take time to focus on the simple things. Even when you’re feeling low, there’s always something to be grateful for.

      In positive psychology research, gratitude is strongly and consistently associated with greater happiness.[2] Be deliberate in being grateful for what you do have, rather than resentful of what you don’t.

      6. Journaling

      Journaling

      is simply writing your thoughts down.

      According to the University of Rochester Medical Center, writing your thoughts and feelings down on paper not only helps you get your thoughts in order, but it can also help ease symptoms of depression and manage stress and anxiety.[3]

      In the chaos of life, it is easy to overthink, feel anxious, or not appreciate what you do have. Journaling can help you manage your thoughts and feelings and productively cope with life.

      Be curious and keep learning. Ask more questions and keep pushing yourself to step outside of your comfort zone and learn.

      What are you interested in or curious about? Perhaps it’s learning more about where you live, or reading up on a particular topic? Maybe it’s traveling to a new town or country?

      According to Dan Pink’s research, learning is a key motivator.[4] Whether you feel like you’ve gotten stuck in a boring routine or you’re stressed by the tasks of daily life, learning something new is a way to step outside yourself and your comfort zone.

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      Create a bucket list of all the things you’d like to do and learn and the places you’d like to go to, and start ticking them off.

      7. Make Someone’s Day

      Being kind to others makes them feel good, and it also releases chemicals in your body that make you feel good. Think about a time you gave someone a gift that they loved. How did you feel?

      You don’t have to start giving people gifts to make someone’s day. Think about small, thoughtful gestures: a genuine compliment, opening the door, offering to help someone.

      All these things can make a big difference in someone’s day.

      8. Look After Your Body

      Eat what nourishes you, including plenty of vegetables and fruit and food that’s natural and unprocessed. Drink plenty of water.

      Exercise because you like it, not because you’re supposed to go to the gym.

      Reject the idea that you have to push yourself really hard at exercise, and instead try out a variety of things – for example, walking the dog, gardening, yoga, swimming, or dancing.

      Find what you enjoy. When you enjoy something, you’ll be motivated to do it more.

      Get good rest! We’re all different in terms of the amount of sleep that we need. However, most adults need between 7 and 9 hours of sleep.

      If you’re not getting that much, then check out healthy sleep tips from the Sleep Foundation.[5]

      More tips for staying healthy: Powerful Daily Routine Examples for a Healthy and High-Achieving You.

      9. Manage Your Inner Critic

      Most people have an inner critic that tells them they are not good enough, that they’re a fraud, and that they are going to be found out.

      This happens especially when we step out of our comfort zone and change things. If you are living your best life, your inner critic likes to jeopardize that.

      The next time it appears, acknowledge what’s happening and call it out. Whatever it is telling you, list all the reasons it’s wrong.

      10. Be Prepared to Change the Plan

      You may have set intentions to live your best life. However, life is not linear, nor does it work in lists. You must expect to be flexible and change the plan as life throws things at you.

      The end game remains the same: to live your best life. It’s just the route to get there that will inevitably change.

      Conclusion

      Live each day like it counts, and remember, it’s your choice. Your best life is unique to you. Don’t compare yourself to others – focus on living your best life, and enjoy the learning, exploration, and experiences along the way.

      More Tips on How You Can Live Your Best Life

      Featured photo credit: Juliana Malta via unsplash.com

      Reference

      [1] Kon Mari: Tidy your space, transform your life
      [2] Harvard Health Publishing: In Praise of Gratitude
      [3] University of Rochester Medical Center: Journaling for Mental Health
      [4] Daniel H. Pink: Dan Pink on Motivation
      [5] Sleep Foundation: Healthy Sleep Tips

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