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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?

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    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.

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    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.

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    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!

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    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!

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    Last Updated on June 24, 2019

    22 Healthy Breakfast Recipes That Fill You Up Without Gaining Weight

    22 Healthy Breakfast Recipes That Fill You Up Without Gaining Weight

    Some people prefer a big breakfast with eggs and sausages, others maybe too rush to eat anything healthy or simply skip it. But breakfasts can shake up your wake up. What you eat in the morning determines your mood and energy level throughout the whole day.

    If your breakfast is always bread and butter, or yogurt with milk, it’s time to consider having something simple yet special as breakfast. Don’t worry, you don’t have to get up an hour earlier to make an awesome breakfast!

    Don’t miss all the following breakfast recipes which are healthy, tasty and easy-to-make. Trust me, healthy food doesn’t necessarily taste bad. You will be amazed by these incredibly delicious healthy combinations, and will be addicted to these recipes.

    Start Your Day With Calorie Breakfast

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      Stop counting calories each morning you are absorbing. Try the recipes of no more than 300 calories, no kidding. Stay away from worries and have a good morning!

      Replace Whole-Wheat Flour with Coconut Flour Pancake

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        Pancake is healthy. This is not a lie.
        Free from fibre, no grains, gluten free, low calories… These are the benefits of coconut flour.
        Now, enjoy your breakfast time with the healthy pancake!

        Oatmeal Muffins When You Are Tired of Plain Yogurt

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          Here is a choice apart from yogurt with fresh fruit or with cereals. Try this greek yogurt muffin with no butter. Don’t forget to add your favorite fruit and nuts!

          If You Think Quinoa is Nasty, This Will Change Your Mind

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            A sweet and healthy breakfast dish with apples, coconut milk and quinoa. Add cinnamon, walnuts and berries as you prefer!

            It’s Your Favourite Vanilla With Oatmeal

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              Mixed fruit and vanilla are the perfect match. Baked with oatmeal and you get an addictive sweet breakfast!

              A Choice for Vegan, A Bonus for All.

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                If you are a vegan having salad every morning, this is for you. Cute and yummy – oatmeal cups with NO gluten or dairy.

                Grab a Smoothie Before Coffee

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                  All you need in the morning is to blend fruit, make a smoothie, and refresh your mind.

                  Peanut Butter Granola With Mixed Berries

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                    A healthy breakfast recipe to enjoy granola, peanut butter and mixed fruit altogether at one time.

                    Don’t Buy Carrot Cakes or Energy Bars. Make One.

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                      Easy recipe, simple ingredients, lovely tastes. Fill up energy by oatmeal breakfast bars!

                      Scrambled Egg White Only

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                        Scramble egg white with tomatoes and your choices. A little salt, a little pepper. That makes the perfect English healthy breakfast.

                        Chop Bananas Because You Are Going To Panfry Them

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                          If you think cinnamon is only for apple, banana also takes some love. A 5-min recipe to taste banana in a new way.

                          Egg Salad, As Simple As That

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                            Another easy recipe that brightens your morning. Less than 10 mins, more than 80 marks!

                            This Colourful Mixture Without Gluten.

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                              Call it breakfast bowl because you only need a bowl and drop everything inside. Simple and beautiful, the best choice for vegans!

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                              Porridge That Sweetens Your Tongue

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                                It’s hard to resist the warm bowl of porridge served with pear and almond.

                                Enchiladas – Popular Chilean Corn Dish

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                                  Feeling bored of dishes from your hometown? Try Chile Enchiladas and fill it with chicken, tomatoes and rosemary and enjoy a big breakfast.

                                  Greek Yogurt Pancake

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                                    If you don’t like the muffin above, try Greek yogurt with pancakes. Why? Because it’s healthier, more fluffy and tastier!

                                    Oatmeal Bars to Restore Protein

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                                      I know there are people who do not bake. And so here is the recipe for oatmeal protein bar. Now there’s no excuse for an unhealthy breakfast.

                                      These Recipes Give You Protein and Stay Healthy

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                                        23 choices, different flavours, various ingredients. Here are breakfast recipes for the month!

                                        Pasta Salad – Salad That Definitely Fills You Up

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                                          If you think egg salad is too plain. If veggies are too little to be full. Pasta salad with egg is all you need.

                                          Oatmeal Glass With Mango

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                                            Easy recipes are those without using heat. This coconut oatmeal glass lets you make your breakfast the night before. Now, you can sleep tight, wake up in the last minute and enjoy the delicious healthy glass!

                                            Make-ahead and Takeaway Breakfast

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                                              This is for people who don’t have the mood to eat before rushing out from home. Make it the night before and bring it to the office. Perfect!

                                              Not Just Oatmeal – Try Quinoa Bars

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                                                Quinoa breakfast bars can be filled with fruits and nuts, served with coffee or milk, and portable to anywhere.

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