Category: wellbeing

be happy, easter, holidays, life style, lifestyle, Mental health, spring, Uncategorized, Well-being, wellbeing

Seasonal holidays and staying on track …

brainbiscuitscoaching

Tips to keep you feeling good mentally and physically when on holiday or annual leave this spring.

1) Routine, If you find routine is what keeps you feeling positive and well then keep up a routine the best way can when on holiday. From your eating times, sleep habits, to your workouts routines. You can always adapt slightly so everyday instead of going for say your morning run, you do a morning alternative exercise or movement but that you get that same output with you physically energy expenditure.


2) Keep your subconscious thinking when it comes to eating and drinking decide what you want to do and don’t want to do! Make sure you don’t just consume and have things to please others, if you don’t want to drink or eat certain foods don’t! If you do then this is also fine because your decisions come from you, not from pleasing others. You no how much work you have put in to get to where you are and how much time and will power that has taken, so your the one who is best to make the decisions not the voice of others.


3) Take mental, physical and well-being breaks from “your normal”allowing you to relax, recover and recenter, when on leave.

4) If going away, Take a note book and pen with you, write down anything that comes to mind when Away from your normal environment. You may find you have a lot of things come to mind and you can jot them down, revisit them when you want if you want! when were In a new environment and especially at a relaxed state of mind, we tend to be able to connect with ourselves more, are inner thoughts and feelings and have time to actually hear them.

5) Make sure you do things that bring you joy, make you laugh and Have fun! Capture and make memories, to keep your happiness topped up after the break finishes, these things will boost you when you return to normal. The memories will be great to look back on after and motivate you to have more time with the right people, doing things you love and make you happy!


6) Give yourself a moment away from everyone and every thing just to have a quick check in with yourself and recenter. You can check how your feeling especially if you are someone who has anxieties for example when having any changes such as a long drive or travel to somewhere new. Just a moment to be clam and collect your thoughts.


7) Take the opportunity to use your time doing things you enjoy and maybe something new to! take that new book, a craft project, that new workout routine, that recipe you have wanted to try. Doing something creative promotes positivity because there are normally visible results then and there. So you have a feeling and sense of achievement.


8) Try to alter your sleep habits where you maybe get a bit more if you are normally a bit sleep deprived when in your normal routine, top up some that you have missed if can. Feeling rested and revived will always be rewarding.


9) Fresh air and walk’s, try to add them in regularly when off, they are so good for the mind and getting your steps in for the day.

10) Plan some things you would like to get done this holiday, things that you feel will make a difference to your life, home etc from a declutter, painting, fixing or finishing things in your home that are bothering you. This will always make you feel good having that thing finished.

11) Exercise and movement, keep this up this will keep you upbeat and releasing the Endorphins you need, it will keep your mind set well for the holidays.

12)Enjoy yourself! Do what you want when you want how you want, make the holiday yours.

be happy, health, Identity, life style, lifestyle, Mental health, mentalhealth, motivation, New you, selfcare, Uncategorized, Well-being, wellbeing

Unlocking yourself step by step….. Find your Key

brainbiscuitscoaching

Ever think your plodding along waiting to actually be the real you and live your life the way you want. Become and being who you truly are and want to be?

Do you feel like you start with good intentions to do just this and then Life throws things your way ! Then you have to deal with what’s thrown at you and sometimes it feel constant, so you need time to process the impact of this and what’s been caused as a result.

When these things happen to get through We sometimes have to sacrifice what we wanted, stop and ease all pressure and our personal priorities have to change, shift and our direction then,some times even if temporary has to change.

Then Once the impact of what’s been trown your way becomes the new normal, is resolved, is accepted or has past we can then revaluate where we are and want to go next with our own personal journey again. Back on track or new track. But how do we ensure we can get to where we want to be even with the rollacoaster of life, how can we still become who we want to be and keep creating a lifestyle we want and not keep losing it?

Some ideas of the Steps you could consider and take to help you understand more about who you are, what you want in life and the key to unlocking your true self ….

1) First off it’s important to find out what makes you happy!; Think of all the things that you currently do that makes you feel good, make you feel like your really living and alive, things that make you feel that’s zest again for life. Factor them into your life more and often.

2) No what triggers off your mood swings or various behaviours. It’s a good ideas to keep a mood diary to spot any tiggers both good and bad in your life and day to day, so you can workout what causes these and have more or less time and energy on these things!what ever your mood, sad, angry, worried, scared, happy, excited, motivated etc the list goes on work out what makes you feel what, then un-pick it all from your diary to help you get a clear picture of what you can change if possible.

3) Ask yourself what do I want in my life? What do you want to become in life now? To help you with this there is an exercise you can do, imagine what your ideal self would be like in description if could meet your future self say in 3-5yrs time. what would you want this person to be like and do and have ? Then describe this version of yourself , what words and description have you used. Use this as a basis for current aims and goal setting.

4) To move forward you have to let go of what holds you back. Consider what at the moment dose this?what are you thinking and believing that could limit you, stop you from moving on? Think about areas of yourself and life which you feel make you feel more negative about who you are. Think about what can be done to get rid of these feelings? As limiting beliefs. How can you support yourself to move forward with this so you feel less negative, held back or so fearful.

5) Understand the importance of Self worth, acceptance and belief. How can you help yourself accept yourself more and the things you don’t want to accept make changes to, so they become what you will or want to accept. It’s important to learn how to understand what you can change via what you cannot. Learn to draw a line under those things so you can be free of such negativity and anything toxic and move on finally in your life, most importantly then be free of those things you once harboured inside, creating more space to fill with new positive things form moving forward in your life and all the good these new steps bring.

6) Think about what makes feel the real best version of you! What do you like ?what makes you feel confident, what is it you do that makes you feel happy, your most content and what do you enjoy, what can be added to your day to day life to keep you on track, what do you use to boost yourself. Then consider how often you move outside the comfort zone and take on new ventures, challenges and tasks? Do you currently and rarely do this? If so then maybe think about what would challenge you the right amount to inject some newness into your life? That’s if you want of course. This often can be the smallest step at first but it becomes a seed of change for you, because every step leads to something new, a shift, the start of a new direction in your life. The hardest part is taking the step in the first place.

7) Remember perfect doesn’t exists strive for your best but not prefect, giving things your best will definitely do! keep things real and sustainable no failing their, you can also build a lifestyle off things that are sustainable, allowing you to keep to a level you want to be at which is achievable and maintainable.

8) Learn to say no more and not spend lots of time on things and people that you feel impact your mental health, limit things that make you feel faraway from who you are and drain you, life’s to short.

9) Know yourself , recognise when your slipping and what strategies work to keep you as grounded and stable both mentally and physically as possible, top this up daily and regularly it’s so important.

9) Accept that good things take time, allow yourself time to process what’s happened in your life, no that you will move forward again when the times right when any trauma occurs, no that it’s perfectly normal to need time to repair, grieve, process any trauma, in life and be kind to yourself and reach out if you feel your struggling. Find a community you feel part of to work through and support each other, connect and in turn this could help you to feel less alone and isolated.

10) Don’t deflate and dim down who you are to please others, life’s to short so shine, find others who allow you to shine and radiate off each other and have a tribe who is definitely your vibe around you.

11) Remember your human and we all have bad days, sad days low days your not a robot,you will experience different emotions in life and that perfectly ok!

12) Be aware that Your mental health will change rapidly at times in life, when unexpected things happen. workout what helps you feel stable and use these strategies regularly to keep yourself topped up.

13) Value your health make a small step then another, keep adding one you commit to one for long enough it becomes a lifestyle. Changes that are realistic and sustainable allowing you to constantly improve your overall lifestyle.

14) understand the importance of Self-care, value how important this is, do things that support you and promote your well-being and no how this can be affected on good days and bad days and factor in time for you to look after yourself and needs.

15) No what you need and how to make it happen for yourself. This isn’t a selfish act! it’s key to success “you time” is key for your mental health, physically health and well being it’s what supports your success and happiness.

Remember You hold the key to “you” now you just need to know how to turn it ….

accountability, beliefs, life style, lifestyle, Mental health, New beginnings, out with old in with new, Self development, Uncategorized, weightloss, Well-being, wellbeing

Stop blaming, start positive Aiming! …,,,

brainbiscuitscoaching

This is a hard subject at times for us all, Blame.

Blaming things, people, life for where you are, unfortunately leads to no movement forward. When we find ourselves really wanting to do something or really not wanting to do something, the reality is, your the one making the decision, making and taking the move forward or not in life.

It’s very hard to be true to yourself and honest and say, you no what I can make this happen or not for myself, I am the one driving the steering wheel, regardless of what life trows your way, you are choosing how to deal or not deal with it, right here right now.

An example is let’s say you have decided to follow a goal of yours, this goal might be that you want to be your version on healthy, which is to not to drink alcohol and watch what you eat in regards to processed foods and your goal is to change how you currently feel in your own skin. You feel the foods make you feel bad and that you feel alcohol makes you feel unmotivated for your new exercise routine, which you are following as part of your overall goal.

The situation you then find yourself in is that you have been on track now for just over 4 weeks, your starting to feel so much better mentally and physically, getting results in your moods, energy levels and seeing the physical positive changes of your efforts, your then invited to a social event and there will be the foods you want to avoid and wine, cocktails and things you feel hinder you and your goal right now, what do you do?

A) Do you decided to have a night off from your regime, that’s fine you have decided I want this stuff this evening so I will.

B) Do you not go because you don’t want to put yourself in this position when you have just started to make the steps to the goal and it’s to early on for you to be in this position?

C) Do you go but not drink alcohol and have your meal before you go so your are not Hungary for those food items when there?

The answer is all of them are right, which ever you want, you decide you take control of the decision and own it.

Then you don’t blame anything or the social event for why things go wrong or right because you are deciding what you want to do how you want to do it and you are fully in control and accountable for you and your actions.

When you start being positive In your decisions and accountable you then don’t blame anyone or others for where you are, because their is no negative spin on you making very conscious decisions. You either want something or you don’t, you either do it or you don’t. You go or don’t go and everything still moves on and progresses for you if you want it to.

Accountability is such a powerful tool, to be accountable is such a strength, it allows you to have boundaries for where you want your goals to sit, move and shape, face what you feel is where you are at, where you are going and have realistic mindset those goals and keeping yourself in check.

Top key tips to ensure you stop blaming and start positive aiming, towards your goals:

1) Attitude, start looking at the way you talk about things, do you find yourself blaming and shaming things, circumstances and people for we’re you are today ? A movement forward would be the next time you go to do this,try to stop yourself and instead support yourself into a new more positive mental attitude, say to your self, do you want this? Or not? When you start having a more negative spin on things try to use more positive language and actions towards yourself and your steps. Aims and goal, be your own cheerleader and prep talk yourself out of what you don’t want to happen, remind yourself that you can do this you can stay on track and tenner what and why you are doing this all for in the first place.

2) Focus, keep where your heading fresh in your mind, think of how you will feel when you make the changes and goals happen for yourself how amazing will this feel, then also think about if you didn’t change anything at all how would you feel, let this motivate you further, choose the direction you want and keep focused , you will get there which ever you choose, change or no change.

3) Admitting where your at, what’s working, what’s not working and be really true to yourself about what you want and don’t want. Work out what your strength’s and weaknesses are and plan for success and drop out things which you have admitted do not help you! Things that do not help you and change the approach so you can’t fail.

4) Stop self sabotage; when things start going right and you either feel a little outside your comfort zone or you become scared or fearful of your successes and change remember that old habits die hard, don’t start self sabotage try to prepare for these times and coach yourself out of doing this, remind yourself, its ok I feel scared this is new and think of all the good you have done to get here right now and all the great things your goals will lead you to, it’s worth staying on track. Work on yourself, your fears and find ways of facing and understanding what can and has held you back and when you feel this starting again to happen you take control and stop it taking control of you. It’s important to get support and help if you need to don’t let anything or anyone stop you from your successes, it takes a great and real strength to face things.

5) Excuses, leave them all behind, accept you are the one who is in the driving seat and making the decision to do or not do something. Don’t blame anyone or anything else you are in control, so take control of the direction you are going.

The bottom line is invest your energy in yourself, learn to let go or draw a line of anything that’s holding you back and be open to the fact that it could be you holding yourself back, blocking the way. you have the key to unlock your life and start aiming towards your future the future you want. You just need to believe in yourself more, remember the mind is one or the most powerful tools you have.

accountability, health, Identity, life coaching, goal setting, life style, lifestyle, lock down, lockdown, Mental health, mentalhealth, motivation, Well-being, wellbeing

Live a life you love!…

brainbiscuitscoaching

Live a life you love!

February is here the month of love so it the perfect time to look at what you love in your life right now, and what would you love to change/happen and be doing this year?

An Emotion such as Love is so powerful and important as it gives you drive and determination. Relationships are also so important. The relationships you have with your family, friends, and community can really matter but what about the relationship You have with yourself!

Do you ever look at how you treat yourself?It’s important to recognise if you put your self down our put limiting beliefs out there that stop you doing what you love.

Look at what your current personal priorities are it’s Identify how much they mean to you and the impact they have on you. Also It’s good to look at How much responsibility you have towards the priorities. Can you make them change, can you take control of them?

If you are able to be in control of them, ask yourself what would like to work on first ? What would make your life better and more enjoyable?

It’s important to invest in yourself and your time. When it comes to “me time “it’s so important to not think of it as a selfish act because it’s so important to ensure you are happy just like everyone else, you also matter!

The happier you are the more likely that you will find those around you are!

I find “me time” helps with all of the juggling and work life balance we all have to deal with at times and making sure time out for yourself is factored in and planned.

There is no time like the present, for me time to happen, you need to just ask yourself these questions to get the ball rolling and start to make your plans!

Work on these 4 questions:

1, if I could do anything what would I love to be doing?

2, What would I love to happen this year that’s within my control?

3,What do I love and enjoy in my life and how Can I factor it in more to my routine?

4, when can I start some of the above, Pick a date when the first step is going to happen! It’s more likely to come true if you write it down and commit to it!

Remember you are steering your direction you can change it, make a life you love with the things that you have the control over and power to change.

Sometimes life is hard and we all at times get dealt cards that are unexpected, negative or out of our control! and these can therefore take us off course. But with the things that you do have control over and are able to have responsibility for take a positive change and why not make it all lead to something you really want in your life!

Remember there is no failure in trying! Don’t regret things make things happen you deserve to be happy! You can’t change yesterday or the past, but tomorrow is yours for the taking …………enjoy!

lifestyle, lockdown, Mental health, Well-being, wellbeing

Lock down tips for keeping yourself in check.

brainbiscuitscoaching

With us all experiencing lock down at various times around the world, this brings many challenges and changes in many ways to our day to day life. The one thing we can try to keep control of is to look after ourselves as much as possible at this very unpredictable time, so be kind to yourself and try to listen to yours needs for getting trough this all as comfortably and healthy both mentally and physically as possible.

Tips that you might find helpful;

1) If your working from home try to think about the most suitable place to set up. A place that you can distinguish between work mode and home life. Space might be an issue and if so find a room you feel comfortable in and that can change throughout the day from work to your personal living environment.

2) Think about how you start your days,mornings can become incredibly important as they can set you up for the day. Try to make them good for you and ensure they include something that supports your mindset for the rest of the day. From a good cup of your favourite coffee or morning exercise routine. Maybe wake up at different time to the rest of your house hold so you have some space first thing for you when waking up.

3) This has put a dramatic shift in most of our routines so you might find it’s a good idea to have a weekly or daily Planner, keep a list of what you want from the week, when listed you can then tick off as you go. A weekly planner/list will also visually show that things can still happen and be achieve even if more home bound than normal.

4) When possible Get some daily Fresh air, if safe where you are to go outside this is great for clearing your head. Walks are great or get in the garden for half an hour take a lunch break your inside a lot more and it’s darker this time of year in some parts of the world so any day light and especially if a sunny winters day.

5) clear clutter, because lockdown means we will be in our homes a lot more it’s a good idea to make time to finally tackle areas of the home that feel chaotic or cluttered, plan in time to do this as you don’t want chaos around you, clear home clear mind.

6) creative pursuits, it might be worth having a projects list that you can occupy yourself with when feeling fed up or board, Creative pursuits for example from baking, cooking, making things to painting just try different things as ways of relaxing and expressing yourself at this unusual time.

7) Have a plan for when you find yourself feeling stressed or anxious that you can draw upon, think of what will help you, for example a run or walk, have a bath read a book, call a friend. Tackle one worry at a time, write it down and then write how you can solve it and what you can’t solve how you can manage how you deal with it even if it’s drawing a line and saying to yourself somethings you can’t control or do anything about, but for example anxiety from this can be managed when I go for a run or walk etc to help as coping strategies.

8) Connect to those who keep you positive and check in regularly with friends and family from calling, face timing each other and try to join in with any fun things in your on-line community from quizzes, art classes and exercise classes etc.

9) Make a list of things you want to do when things are back to a new Normal, positive things such as places you want to visit and activities you want to do keep connected to the future.

10) Make a positive place where you have photos, things that make you smile and feel centred amongst all the crazy going on even if it’s a box filled with things like memories of vacations, places and photos of friends, family, experiences you have had that where fun. It’s so important to remind yourself it hasn’t alway been like this and it won’t always be either.

11) Take a minute out from everything and everyone each day find a calm spot inside or outside that you can go to. Use this time and space as the spot for clam thinking, reading, relaxing exercise etc it’s your place for your pause break to restore and recharge yourself we all need a moment at time’s.

12) If tour not coping and finding yourself slipping make sure you tell someone, reach out and you won’t be alone many of us will feel like this at some point, sharing your worries will help as you won’t feel so alone in your head with it all. Your not failing because you need support, help or struggling be kind to yourself and just reach out.

Stay safe, well both mentally and physically and look after yourself.