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Latest Posts by cleansecret - Page 3
| September goals
1. Daily Self-Care Routine
Start small by adding one or two self-care habits to your daily routine, like stretching for 5 minutes in the morning or writing down three goals for the day ( like drinking more water ).
2. Be kind to yourself
Tip: Create a habit of switching your mindset and words. Try saying “I am capable of achieving my goals” or “I deserve to take care of myself.” instead of discarding your needs and feelings.
3. Add little challenges to your day
Try a 30-day personal challenge, like journaling every morning, starting a workout routine, or reading 10 pages of any book you like each day.
4. Dealing with burnout
Reserve one day of the week for self-care and doing things you enjoy. Even if you can't take the full day for yourself try to make it at least two hours for a good and relaxing shower, taking care of your skin, hair and body. Maybe you can even treat yourself to your favourite meal!
5. Productivity Hacks
Break tasks into smaller, manageable chunks, and set a timer (like the Pomodoro technique—50 minutes of work followed by a 10-minute break) to stay productive without feeling overwhelmed.
Tip: If a task takes less than two minutes to complete (like answering a quick email or tidying up your desk), do it immediately. This prevents small tasks from piling up and becoming overwhelming.
That's all!! Tell me if you'd like more tips.
Stay healthy, stay happy and be kind!
How to fix your sleep schedule
Utilize the circadian rhythm
Your body’s internal clock, or circadian rhythm, regulates sleep-wake cycles. To reset it, aim for consistent sleep and wake times. Research suggests that irregular sleep patterns can disrupt circadian rhythms, leading to poorer sleep quality.
Morning sunlight exposure
Helps regulate your circadian rhythm. Studies have shown that natural light in the morning helps advance your sleep-wake cycle, making it easier to wake up earlier and fall asleep at the desired time.
Implement Cognitive Behavioral Therapy for Insomnia (CBT-I)
CBT-I is a structured program that helps address the thoughts and behaviors that disrupt sleep. It has strong evidence supporting its effectiveness in improving sleep patterns and addressing insomnia.
Apply sleep restriction therapy
This involves limiting the time you spend in bed to the actual amount of time you sleep, which can help consolidate sleep and reduce insomnia. Over time, you gradually increase your time in bed as sleep improves.
Control sleep environment
Studies suggest that a sleep-conducive environment—dark, cool, and quiet—improves sleep quality. The optimal temperature for sleep is typically around 65°F (18°C).
Avoid stimulants and disruptors
Caffeine can remain in your system for several hours and interfere with sleep. Limit intake, especially in the afternoon and evening. Similarly, alcohol can disrupt sleep cycles and reduce sleep quality.
Practice sleep hygiene
This includes regular physical exercise (preferably in the morning or early afternoon), avoiding heavy meals close to bedtime, and establishing a relaxing pre-sleep routine to signal to your body that it’s time to wind down.
Monitor and adjust sleep duration
Aim for 7-9 hours of sleep per night. If you sleep more or less than this, it can affect your sleep-wake cycle. Consistent sleep duration helps stabilize your internal clock.
[photos from Pinterest]
How to fix your sleep schedule
Utilize the circadian rhythm
Your body’s internal clock, or circadian rhythm, regulates sleep-wake cycles. To reset it, aim for consistent sleep and wake times. Research suggests that irregular sleep patterns can disrupt circadian rhythms, leading to poorer sleep quality.
Morning sunlight exposure
Helps regulate your circadian rhythm. Studies have shown that natural light in the morning helps advance your sleep-wake cycle, making it easier to wake up earlier and fall asleep at the desired time.
Implement Cognitive Behavioral Therapy for Insomnia (CBT-I)
CBT-I is a structured program that helps address the thoughts and behaviors that disrupt sleep. It has strong evidence supporting its effectiveness in improving sleep patterns and addressing insomnia.
Apply sleep restriction therapy
This involves limiting the time you spend in bed to the actual amount of time you sleep, which can help consolidate sleep and reduce insomnia. Over time, you gradually increase your time in bed as sleep improves.
Control sleep environment
Studies suggest that a sleep-conducive environment—dark, cool, and quiet—improves sleep quality. The optimal temperature for sleep is typically around 65°F (18°C).
Avoid stimulants and disruptors
Caffeine can remain in your system for several hours and interfere with sleep. Limit intake, especially in the afternoon and evening. Similarly, alcohol can disrupt sleep cycles and reduce sleep quality.
Practice sleep hygiene
This includes regular physical exercise (preferably in the morning or early afternoon), avoiding heavy meals close to bedtime, and establishing a relaxing pre-sleep routine to signal to your body that it’s time to wind down.
Monitor and adjust sleep duration
Aim for 7-9 hours of sleep per night. If you sleep more or less than this, it can affect your sleep-wake cycle. Consistent sleep duration helps stabilize your internal clock.
[photos from Pinterest]
busy days 🥗🍃
💫🌟 manifesting a wellness bestie 🌟💫
🗓️ 29/08— breakfast, powerwalk, shower, grocery shopping, study, quality time with my family ♥︎.
wake up early, meditate, eat nutritious food, stay active, study, journal, love yourself, level up 🩰🍵🕯️
tricking yourself into doing tasks that make you nervous
you know the situations. when you get wrapped up overthinking and suddenly, this seemingly easy task seems horrible and daunting. here are some tips to help you trick your brain into completing the action.
visualise success. imagine how good it will feel once the task is completed. this can boost your motivation and reduce anxiety.
pair the task with an enjoyable activity - for example listening to your favourite music or having a nice cup of coffee while working.
promise yourself a reward for completing the task. it could be something small like a treat or a break to do something you enjoy.
tell yourself that you're just excited. you're challenging yourself. this positive gaslighting will help you feel more positive about your nervous energy.
❤️ nene
thinking about edvard munch's "The Sun" (1911)
like yeah thats how it feels. thats what it feels like to exist sometimes. he gets it
the control you want over yourself is hiding in the hard work you're avoiding 🌷
🍂 School day update
It's the first day, it was fine. Not good, not bad. My 'best friend' was of course talking with the girl from her class she 'hates' and she was ignoring me. I hate her, ill just hang out with my cousin and my life long best friend and not that hoe
First day of school 🏫🍂
Sunmer passed so fast, it was fun and i have a lot of menories, but August was getting so boring, i just wanted summer to pass and fall to come. I'm kinda excited ngl haha, i love studying (especially biology and chemistry) so this fall will be a Gilmore Girls fall!! (or gossip girl, but just the aesthetic). My backpack is really heavy cause i have books and self care things like makeup or a hairbush in case if an emergency. I hope today will be calm and just the way i imagined it to be! 🧡
be addicted to real dopamine
be in the present and notice those little things you never saw before, but that have always been there
experience new exciting things that bring you joy
love people, listen to them and create meaningful connections
make art and don’t label it as “good” or “bad,” just let your soul be free
stop scrolling on social media and start turning pages of an interesting book
do mindfulness meditation and feel your body and mind calming down
move your body, no matter how as long as you’re enjoying
listen to music that matches the moment you’re in
eat nourishing food, feel your stomach full without discomfort
get a good night of sleep and feel yourself ready for another day
