Advertising
Advertising

Getting Your Head Together In 10 Minutes a Day: A Busy Person’s Guide to Keeping Sane!

Getting Your Head Together In 10 Minutes a Day: A Busy Person’s Guide to Keeping Sane!


    Too busy in your hectic life to “take ten” to ground yourself for the day? Too much to do and too little time? Stressed out beyond belief and you can’t imagine sparing any extra time to stop and take stock and take a daily pulse? Do you want to get off this endless cycle of “to dos” but can’t seem to get away from your life “inbox?”

    Just when you feel like you cannot take “one more thing,” perhaps it’s time to try this “Get Your Head Together” plan for just one week.

    What have you got to lose? No more than 60 minutes.

    And what you can gain? A lifetime of a clearer head and a happier heart – and a chance to manage your stress rather than carry it.

    Isn’t it worth the trade off?

    Advertising

    Even if you exercise in the morning before you start your day, surely you can spare 10 minutes to exercise your mental muscles! So let’s start by giving a ten minute plan to start the day off right!

    1st Minute: Start the day by writing out one positive intention.

    Think of an action or resolution that will help you put a positive spin on the day. Examples: Today I will make an effort to smile more. When I am in the meeting, I will say at least two things even if I fear sounding stupid. This will help me to less immobilized by my fears. 

    2nd Minute: Take a mindfulness moment for a morning mediation.

    Consciously slow your breathing, taking deep breaths and attempt to focus only on the sensations around you. How do you feel? What do you smell? What do you visualize? Example: Help yourself breath deeply by putting your hand on your stomach, feeling it extend and deflate as you breathe.  Most of us have shallow breathing and this “backwards breathing” as they teach in Yoga takes in more air to nourish the mind! 

    3rd Minute: Have on hand a menu of inspirational quotes or passages that you can choose from every day.

    Advertising

    A moment of inspiration will prevent a lot of mental perspiration! Example:  “If opportunity doesn’t knock, build a door.” – Milton Berle; “We might not have it all together, but together we have it all! ” – Unknown.

    4th Minute: Think in “victor language and not “victim” language.

    Take an inventory of any negative thoughts that interfere with a positive outlook and take a minute to W.A.I.T. and ask yourself What Am I Thinking?  Identify irrational, judgmental thoughts and replace them with more rational thoughts. Separate fact from fiction! Example:  Replace negative and illogical thoughts such as ”My boss made me so mad yesterday. I can’t stand him” with “ I was mad when my boss raised his voice to me yesterday and scolded me, and I will tell him I do not deserve to be talked to like that.”

    5th Minute: Each day strive to be conscious of gratefulness for the gift of life.

    Identify at least three things you are especially grateful for. Example:  “I am grateful that I have a family that loves me and to whom I can give love, that I have freedom to choose a positive attitude, and that I get another chance to learn from and build on my successes and mistakes of my yesterdays”

    6th Minute: Surrender any grudges and bitterness.

    Advertising

    Realize that a lack of forgiveness pulls you into the world of negativity, and strive to forgive everyone for everything. Example: “I forgive my ex-spouse for falling short in his behavior towards me, and although I do not condone certain behaviors, I will not keep the bitterness within – it only poisons me.

    7th Minute: Visualize a successful outcome today.

    Even if it does not come true the way you visualize, the positive visualization makes your attitude more positive no matter what! Example: Roleplay in your mind or visualize a calm response in dealing with your argumentative children.  

    8th Minute: Smile and Say Cheese!

    Swiss Cheese is full of holes – and so is our lives. It’s how you get through these holes that counts! So smile and embrace life’s imperfections!  Learn and grow from them! Example:  “I will make an effort to have a sense of humor when faced with obstacles instead of losing my sense of humor when things do not go the way I  think they “should.”

    9th Minute: Stretch your mind!

    Advertising

    Think of a metaphor that will inspire you today. Comprise a list of metaphors to pick from each day. Think of your metaphor as your daily mascot to keep you in check! Example:  One powerful metaphor is that of the sunflower. A sunflower is big, bold, loves lightness and with enough light grows rapidly and robustly. It reminds us that if we keep thinking positively, we will flourish!

    10th Minute: Tell yourself something nice about yourself each day.

    This is called a positive affirmation. Tell yourself something you really admire about yourself, and this reminder will help you start the day off right by thinking straight to feel great! Example:  “I am proud that I keep trying new things and I embrace change.”  

    Wishing you the best on taking a time out as you work on transforming your life and yourself 10 minutes at a time! Are you truly too busy for that? I welcome comments to hear your reactions and tips!

    (Photo credit: Businessman Emotional via Shutterstock)

    More by this author

    Judy Belmont

    Mental health author, motivational speaker and psychotherapist

    11 WARNING Signs Of Unhealthy Relationships You Need to Be Aware Of The 10 Essential Habits of Positive People Robin Williams’ Death Is A Wake-Up Call: 12 Natural Ways To Fight Depression Quick Test: What Is Your Forgiveness IQ? 7 Essential Ways That Inspirational Quotes Can Literally Change Your Day … and Your Life!

    Trending in Lifestyle

    1 12 Things That May Cause Breast Cancer You Should Avoid 2 The 5-minute Guide to Meditation: Anywhere, Anytime 3 15 Fitness Goals That Will Help You Live a Healthier Life This Year 4 How to Eliminate Work Stress When You’re Stressed to the Max 5 Is It Possible to Repay Your Sleep Debt? Why Being Well Rested Matters

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on February 12, 2019

    12 Things That May Cause Breast Cancer You Should Avoid

    12 Things That May Cause Breast Cancer You Should Avoid

    I’m a hypochondriac. Always have been since I was a child. One of my biggest fears as an adult is getting breast cancer. I visited my gynecologist a few months ago and asked what I could do to help prevent getting breast cancer. You know what she said? Nothing. According to this recommended OB/GYN doctor, besides regular check-ups to see if I already had breast cancer, there was nothing I could do to prevent a cancer that impacts 1 in 8 U.S. women.

    BS.

    After heavily researching breast cancer, I found out that I was making quite a few mistakes with my everyday activities. Here are 12 things that may cause breast cancer that you should avoid.

    Buying Deodorant Without Checking the Label

    I actually have a good friend who is more of a hypochondriac than I am, so I went to her with my concerns about breast cancer. She took me into the bathroom and thrust her deodorant at me. While at first I was confused and slightly offended, she explained that I should start using a different deodorant because the mass-produced ones at the store have ingredients (ie aluminum –based compounds) I can’t afford to put under my armpits and so close to my breasts. Luckily, she had an extra Tom’s natural deodorant to give me.

    Advertising

    There might not be any “conclusive” research that links antiperspirants to breast cancer but better safe than sorry.

    Using Chemical Hair Dye

    I know so many people who dye their hair every few months using the cheap boxed dyes you can buy at the store. Sure, it can be fun but it’s like playing Russian Roulette because the dyes you use most likely contain carcinogens. The National Cancer Institute even warns against the practice of just picking out a hair dye willy-nilly. So the next time you do it, go to a health foods market and find the most naturally-based hair dye you can.

    Smoking

    Regarding my visit to the gynecologist, she did come back after our conversation a few minutes later and asked if I smoked or drank a lot of alcohol. I said no (I don’t think any true hypochondriac can do either of those things). “You’ll be fine then,” she said. But she forgot about second-hand smoke, which can be just as dangerous. Now, I won’t go near anyone if they’re lighting up, including my BFF’s boyfriend. He can get as mad as he wants; my health is more important!

    Wearing the Wrong Bra Size

    When an organization devoted to protecting women against breast cancer suggests you get fitted with the right bra, you take notice. Bras that are too small or big might pose a risk because they just aren’t supportive on the breast tissue or if they are too tight they will cut off drainage of the lymph fluid. Hey, it was a great excuse to head to Victoria’s Secret to get measured.

    Advertising

    If I had my choice though, I would go all-natural and join the bra burners of the 60s (however, my mom was a bra burner, so that might make it a little awkward).

    Using Chemical Household Cleaners

    If the cabinet under your kitchen sink looks like most, there are enough chemicals to make all sorts of crazy things. And yes, as you and I suspected, those chemicals are REALLY bad. Not only are they connected with breast cancer, they are connected with other kinds of cancers, as well as chronic conditions like migraines, allergies and more. So from now on, clean with vinegar, baking soda and other materials that aren’t going to give you a medical nightmare.

    Using Mothballs

    When I was a little kid, I learned to use mothballs. They actually remind me of my grandmother, bless her heart. Little did I know that they are filled with chemicals that have been connected with breast cancer development. Looks like I’ll be looking for an alternative, like cedar chips. Sorry, Grammy!

    Putting Non-Organic Make-Up on My Face

    I won’t tell you the foundation I use, but I will tell you that after I read the ingredients, I promptly threw it away. It was chock full of all sorts of nasty things like parabens, which have been found en masse in tissue samples that came from breast cancer patients. I can still wear make-up, though. A trip to my local whole foods store was all it took to come up with organic-based, paraben-free cover-up.

    Advertising

    Neglecting My Physical Health

    In my research, I discovered losing weight is a good way to ward off breast cancer since there have been indications of a link between being overweight and being diagnosed with this type of cancer. That’s all the motivation I need to get off the couch and head to the gym.

    Drinking Alcohol

    Like I mentioned above, alcohol has never been my drink of choice but basically everyone else I know highly enjoys their beer. Yet alcohol is super problematic if you want to avoid breast cancer, liver cancer and heart cancer. In a global study, over 21 percent of alcohol related deaths were because of cancer. I’m hoping for a soon-to-be revolution that swaps alcohol for tea (healthier and less expensive) when it comes to social drinking. Tea time anyone?

    De-Odorizing My House With Air Fresheners

    I love a clean-smelling house and car, but the air fresheners I’ve been using contain phthalates, a type of plasticizing chemical. Phthalates have been found in air fresheners because they help create a long-lasting fragrance. Unfortunately, that fragrance could be deadly. Looks like I’ll be boiling some water, cinnamon sticks and cloves on the stovetop to make my house smell really amazing!

    Storing Everything in Plastic Containers

    I have a habit of collecting those plastic containers. Whenever I get a coupon for them, I just go hog-wild and buy a bunch. But they have a connection to breast cancer, which I didn’t know before. It’s especially bad when you use them to reheat food in the microwave. I’m going to suck it up, throw them out and use glass containers instead.

    Advertising

    Buying the Wrong Food

    I figured that pesticides were trouble from the get-go, and I was right. They get into your foods and, in some cases, seem to foster an environment where cancerous cells feel compelled to grow within the organs and tissues, including the breasts. It’s one more reason to buy from local farmers, as long as they don’t use pesticides. You’ll have to ask them, by the way; most local food market stands don’t have signs up about the whole pesticides topic.

    While everyone still makes fun of me for being a hypochondriac, I know in my heart that I’m actually just protecting myself, and maybe educating some people on the health dangers that lurk in everyday items. My wellbeing is worth being the butt of a few jokes. Yours is, too.

    Featured photo credit: NA via istockphoto.com

    Read Next