Podcast Episode 10 – Intentional Living ~ 10 steps to live more on purpose
Episode 10 ~ Intentional living ~ 10 steps to live more on purpose: Show Notes
Do you ever feel like you are surviving instead of living?
With each passing day instead of doing what you really want to do, you always find yourself doing what you have to do in order to just get through the day.
We think and hope that this cycle will stop and magically get better, but without effort on our part, it won’t.
This may very well be the rest of our lives, unless we decide to change things. Our every day small actions can work for us, or against us. It’s up to us to choose which.
What is intentional living?
According to Wikepedia, “Intentional living is any lifestyle based on an individual or group’s conscious attempts to live according to their values and beliefs. These can include lifestyles based on Religious, Political or Ethical values, as well as Coaching, Personal Transformation, and Leadership Training”.
10 steps you can take to live intentionally
- Daily Gratitude
When you purposely start focusing on the positive things in your life you shift your mindset to start noticing more positives and less negatives.
Write in a gratitude journal – Every morning when wake up or every night before bed write down 3-5 things you’re grateful for.
Verbally say what you’re grateful for. Do a gratitude countdown where you start at 10 and counting back to 1 saying things you are grateful for.
2. Set your intentions for the day
Instead of allowing the day to happen to you, you decide how your day will play out. Every morning when you wake up set your intention for the day and say it out loud.
When you set an intention, you manifest what you want to attract and you’re putting it out into the universe.
Positive energy flows better in a clutter free environment. Your home should be a reflection of you and should align with what fills your heart with joy.
Benefits of having an organized home
Leads to better eating habits
Improves sleep habits
Eliminates mind clutter
Did you ever ask yourself what purpose all your stuff serve you, other than having to be cleaned or organized?
I love marie kondo’s Konmari method that we should surround ourselves with only the things that spark joy in our lives.
4. Set goals
Let’s face it when you have kids, our wants and even our needs get pushed aside, reaching goals is almost near impossible. We make one sacrifice after another and before we know days, months and years have gone by and we still didn’t’ accomplish what we set out to do.
Set goals for yourself. Dream big and set big goals that seem unattainable. And set small goals that seem ordinary.
Goals should be specific and quantifiable.
SMART Goals are
Yoga has been proven to decrease stress, improve energy, reduce anxiety, promote better sleep and increase muscle strength and tone. Since I started doing yoga I have become more in touch with my emotions, I feel more grounded, more present and better able to handle everyday stressors.
Join a gym that offers yoga, take a local yoga class, or live stream yoga classes on line and do it on your own terms.
Benefits of doing yoga
Physical and mental awareness
Tones and strengthens your muscles
Declutter your mind
Teaches you how to live in the present
Helps you sleep better at night
As mom’s we are always on the go and our minds are always running on overdrive. Meditation is a practice that helps calm and quiet the mind. Meditation reduces stress and anxiety and helps you better manage your emotions. It helps you connect with your inner self, be completely focused in the moment and not think about what’s next.
The practice of being mindful, completely present and deep breathing are all practices that will help you be a more present, happy and calm mother.
There are a lot of good apps you can download to your smart phone. Many of these have a free version or a free trial that you can take advantage of. I use and love the app Calm. I have a paid subscription so I can enjoy its full benefits but there is a free version.
You can add meditation to your morning routine. It’s a great way to start your day on a positive note.
Or you can add meditation to your night routine before going to sleep when you are less pressed for time.
You can meditate in the middle of the day on your lunch break, or when your baby is napping.
It doesn’t matter when you meditate, as long as you do it.
7. Daily Movement
Majority of people are not meeting the guidelines of physical activity.
Sit for long periods of time to and from work
Sit at a desk for extended periods of time
Sit watching tv, Netflix, or on smart phone
On line grocery delivery service
Make it a point every day to get movin’
Sit less and Walk more
reduces alzheimers disease
reduced risk of cancer
reduced chance of getting type 2 diabetes and heart disease and
improved mental well being.
Get out and get walking.
Set a step goal
Pedometer – track your steps, you get group support and motivation to keep going.
Smart phone track daily step count
Look for opportunities in everyday life to walk more. Simple Small steps can quickly make a big impact
Walk to and from school
Park further away and walk
Go food shopping, don’t order
Take stairs instead of elevator
Get off the train or bus one stop earlier and walk
Get up off your desk and go for a walk – mid morning 15 minute walk – recharge
Set alarm to get up off the chair every hour – desk job
Stop and Move – do small bite size movements of some form of physical activity.
Do push ups
Or a kitchen dance party
Opt for 1-5 minutes 3-4 times a day
Join a gym –
Exercising has many health benefits not only for your body but for your mind and your soul. It can improve your health and decrease your chances of developing diseases. Regular physical activity can improve your quality of life.
- Help you achieve weight loss goals
- Makes you feel happier
- Increases energy
- Strengthens muscles
- Can promote better sleep
- Relieves stress
Set a workout goal for what works for you
8. Healthy Eating
Our bodies function based on the fuel we are feeding it. When we fuel our bodies with processed, sugary foods that have empty calories, we are going to be running on empty, with little energy and struggling to get through the day. We aren’t going to last too long before our bodies give up on us.
Food we eat has a significant impact on our health.
Type 2 diabetes and obesity are clearly a result of diet.
But our diet effects other conditions as well like
migraine, gut problems and mental health – depression and anxiety.
- Almost 30 million people in the United States have diabetes
- 32 million Americans have food allergies, including 5.6 million children under age 18. That’s one in 13 children, or roughly two in every classroom.
- 133 million Americans – 40% have a chronic disease. projected to grow to an 157 million, with 81 million having multiple conditions
- Childhood obesity is the most common chronic disease of childhood affecting more than 30% of children.
We are headed down a very dangerous path.
The good thing is each one of us has the power to not be just another statistic. We can intentionally fuel our bodies with proper foods.
Avoid processed foods –
Limit anything in boxes, bags or cans
Read ingredient labels – The more ingredients a food has the more processed it
Eat whole foods
Food shopping tips
When food shopping shop on the outside perimeter of the supermarket, that’s where you will find fresh whole foods and minimally processed foods.
When shopping for organic produce check the sku number. If it starts with a 9 means the item is organic.
If it begins with a 3 or a 4 means the produce is probably conventionally grown.
We need to intentionally create relaxation time for our own mental health. Here are some small relaxation practices you can do
- Sit in silence for 15 minutes and just be with your thoughts.
- Go on a mindful walk. Using all of your senses, observe your surrounding and be completely present throughout your walk, making a deeper connection to nature.
- Read a book for pleasure. Make your favorite coffee or tea in your favorite mug and sit in a cozy spot and read for 15 minutes.
- Music therapy. Music has a positive effect on your overall health. Put on you favorite playlist and lay for 15 minutes while letting the music invigorate your soul.
- Take a hot bath. Sit, soak and relax for 15-25 minutes. Add epsom salt and lavender essential oil to make it a spa bath.
10. Unplug from Technology
As great as social media is in building personal connections and keeping up with your loved ones fast paced lives, it has a lot of negatives that are affecting our mental health:
- It can cause stress, anxiety and even depression
- Sets unrealistic expectations
- Creates unhealthy sleep patterns
- It creates FOMO – Fear of missing out
- It can create a negative body image by constantly comparing ourselves to others
- It can cause disagreements, arguments and even end relationships
The more connected we are to social media the less connected we are to the real world
- Give yourself a specified time period when you can use technology.
- Do not go on your tech device first thing in the morning or right before going to sleep. Do NOT go on it if you wake up in the middle of the night and can’t fall back asleep.
- Turn off notifications. Go into the settings menu on your smart phone and turn off as many notifications as possible – social media, email, push alerts, etc…
- Don’t sleep with your phone next to you or if you do turn it to airplane mode.
- Daily gratitude
- Set your intentions
- Set goals
- Daily movement
- Healthy eating
- Unplug from technology
“There’s a great, big, beautiful tomorrow
Shining at the end of every day”.
Today is your great big beautiful tomorrow. Make it count.
Links mentioned in episode
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I thank you for tuning in today and I wish you a beautiful day filled with love, peace and health.
Hi there! I'm Danielle, mom blogger, visionary and dreamer.
I'm on a mission to help moms create a Simply Pure life of Joy + Balance + Optimal Health & Wellness for ourselves and our families.
My goal is to un-complicate life and provide moms with the tools and strategies to make informed decisions so you can live your best mom life. .
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