The Thoughts

AMARS - Addictions, Mental Health, Anger, Rehabilitation Services Inc.

Category: Tools & Strategies

Finding Happiness in the Present

A few weeks ago, I was on Facebook, and my whole feed was filled with my relatives and friends, along with celebrities going to the Maldives, to weddings, to parties, to Quebec and Alberta (I am in Ontario), and eating at cute restaurants. Their scenic and fun-filled photos made me quite sad, realizing that I was just at home.

But then I took a moment to take a few deep breaths. And realized where my mind was heading. I took a moment to go through my thoughts and answer their queries and worries. Reminding myself that it is my decision not to go on vacation to keep my family, myself, and others safe from COVID-19. Reminding myself that I could not afford a month-long vacation because I had clients to see and people to help. Then I looked around my house and reflected on things I was grateful for. Reminding myself that I had such a comfy couch with a television that I can relax on. Reminding myself that I had a bookshelf full of books, of which many had not been read in a while. Reminding myself that I had a fridge stocked up with yummy treats. Reminding myself that I had so many board games and puzzles to tackle. And reminding myself that at home I was surrounded by my awesome family, whom I love very much and enjoy spending time with. This mental gratitude list made me smile from cheek to cheek.

Yes, gratitude matters!

Then instead of thinking about what plans for vacation, I missed before Covid-19, or what plans I could make for after Covid-19, I worked on what I could do now. For example, I was missing the nature and exploration aspect of traveling, so my family and I began going on morning walks. Doing this helped me appreciate the moment I was living in and find satisfaction in it, resulting in me feeling internally happy.

And that is one of the main reasons why living in the present is so important. It leaves no room for you to remorse the past or continuously plans what you must do or want to do in the future. Allowing you to be content as you experience life as it comes your way and enjoy those moments for what they are.

Other reasons why living in the present moment can help you achieve happiness, peace, and joy, which are all key for better mental wellbeing.
  • As you actively make yourself more aware of the experiences and moments you are in, you will be more appreciative and grateful for the beautiful, people and resources around you. This satisfaction and appreciation lead to more happiness.
  • As you spend more time living in the present, and less on dwelling on the past, your regrets will begin to fade away and you will be able to forgive and let go of grudges.
  • These fewer negative thoughts and fewer worries about the past or future will allow you to feel calmer and more peaceful. Helping you lower your stress levels and anxiety.
  • As you are not constantly distracted by the past or future all the time, you will have more energy to work on the important things in the present, with that comes more focus as well.
  • This happiness, focus, and appreciation in the now will translate to having healthier relationships, a productive and fulfilling work-life, and physical health benefits. Have a read at this article by Business Insider for 15 more powerful benefits of living in the present.

Perhaps you noticed that in my story, there was a system I followed to bring my mind back to the present. That was: Take 3 deep breaths, answer my thoughts, make a gratitude list, and focus on the solution to my concerns.

This 4-step strategy is one of the strategies I share with my clients to help them come back to the present and rejoice in it, and today I would like to share it with you.

THANK YOU SO MUCH FOR READING THIS BLOG!
IF YOU HAVE ANY QUESTIONS, DON’T HESITATE TO CONTACT US!

Ways to Take Better Care of Yourself

Practicing self-care is not always easy, and I understand. Most of us have busy, demanding, and stressful jobs. We have numerous responsibilities at home that leave us exhausted at the end of the day to even think of ourselves. Or we put others before ourselves. All this usually leaves me-time last and unchecked on our agenda. And in some cases, we even feel guilty about taking the time required to take care of ourselves. That being said, we must recognize the need for self-care (use this self-reflection to recognize where specifically you are lacking self-care). Implementing the following strategies into your regular routine will boost your well-being not only today but forever.

To best explain self-care strategies to my clients, over the years I have created a self-care triangle. Triangles represent stability, balance, enlightenment, and the union of the mind, body, and heart. Sounds awesome already!

Each corner represents a different aspect you must focus on (all part of your “me-time”), each as important as the other, and without one the triangle is left incomplete, meaning your care is left incomplete.

Move

Physical activity stimulates your brain, boosting your positive emotions and reducing your stress and anxiety. Leaving you feeling more energetic, happier, and relaxed. To name a few activities: yoga, walking, jogging, running, cycling, weightlifting, following a workout routine, and swimming. The exercise you choose depends fully on you, listen to your body, do what seems fun and change it up. Maybe sometimes you want to exercise outside, with a friend, in the morning, before bed, following an instructor, listening to music or in quiet.

Rest

Learn to say enough to your work and responsibilities so you can devote 7-8 hours of your night to sleep. But more importantly, this is not just 8 hours of laying in bed, rather good quality of sleep. In order to get good quality sleep, make it your priority, follow a consistent sleep routine, avoid media and devices at least one hour before bedtime, try to resolve conflict and stress before your sleep hours, and create a cozy and relaxing ritual that you can look forward to. Along with dedicated sleep hours, allow yourself to take breaks throughout the day when required. Listen to your mind and body and give it what it needs.

Feed

Remember your food is your fuel. If you want to have energy, feel good, and have an optimistic look at life, good nutrition is key. Try to pack your meals with all the vitamins, minerals and nutrients required but also have fun with your meals. You can try cooking with your family, learning new recipes, and making your dishes colorful. To learn more about nutrition, visit this website.

In the lines that lead to those specified “me-times” practice the following strategies throughout your day, to check-in, reflect, be mindful and rejuvenate:

  • Learn to say “no”. While you may feel obligated to say yes to your loved ones or coworkers, you must also conserve your energy and time for self-care, or else it can lead to irritability and burnout.
  • Get a journal and dedicate it to your emotions and feelings.
    • Make lists and write down what is bothering you. And then analyze each item and reflect on what is in your control, act on things that are in your control, and let go of things that are not.
    • Make a list of things you are grateful for.
    • Write down all your goals and things you wish for.
  • Take deep breaths. Close your eyes, breath in through your nose and out through your mouth. Try to notice the sensation of the air flowing in and out.
  • Even better, use the 3-step coping strategy: take a few deep breaths, drink water, go to the washroom.
  • Meditate
  • Stay in the present
  • Listen to your heart and abide by its needs.
I really hope that you find these strategies useful. Remember that your awesome, you have needs and you are important, so take care of yourself! 
If you have any questions or would like more personalized strategies and help, feel free to contact us. 

4 Steps to Strong Communication

Steps to Strong Communication for

A Strong Relationship

 

  1. Tone speaks more than words!

Imagine getting your favorite flavored cake, but the icing was just disturbingly unappealing, you wouldn’t even want to cut into the cake and try it? Right? So even though we should all live by that quote “never judge a book by its cover”, it’s quite difficult to decipher words from the tone they are wrapped up in. Because tone is the sound of our emotions.

But while it seems simple to be able to control our tone, it takes a lot of conscious efforts as the tone of voice often conveys more accurately what we are feeling and what is on our mind, than our actual words do. In other words, our tone tells the truth even when our words do not, even when we are unaware of that truth ourselves. Unfortunately, the tone is what others respond to first. Reflect: Have you ever said “I love you” in a frustrated manner that provokes bitterness and then innocently wonder why you are being repelled and unfairly attacked by the person to whom you’ve said it too. quite rightly responds to our tone rather than our words. And this happens often and is seriously damaging your relationships. Therefore, while we speak, it is incredibly important to listen to our voice, so that we are able to monitor our tone and adjust it to get our point across. Also, be authentic with your words, so if you are mad, use your words to convey that message, rather than saying nice things while your tone tries to push out your real emotions.

  1. Your choice of words can make all the difference!

Small adjustments in your choice of words from negative to positive can make all the difference in the response you are likely to get.

Consider this: You work hard to cook a meal, but you added a bit less salt, making the dish slightly bland. What response would you prefer?

“Eeewww, that is disgusting!”

Or

“Thanks for your hard work in preparing this dish, but I feel if you added more salt it would have tasted better”

You probably prefer the second phrase, right? Now, what is the difference? The difference is in the words!

  1. Pay attention to body language, it makes a point…

Body language is the use of physical behavior, expressions, and mannerisms to communicate nonverbally, often done instinctively rather than consciously. The way you sit, the way you tilt your head, and the way you fold your arms all communicate strong messages. They can either put people at ease, build trust, display love, and draw others towards you, or they can attack, offend, confuse, and undermine the message you are trying to convey. For example, if you are trying to make someone feel better, rather than have your arms crossed and sitting at the other corner of the room, you may want to hold their hand, look them in the eye and tilt your head to show feelings of compassion and care.

  1. Stop the words and bring out the ears…

Apart from the way listening makes the other person feel, it is as pertinent for you in understanding their part of the conversation. Effective listening can mitigate misunderstandings and confusion. Remember that listening is not the same as hearing. Hearing just refers to the sound entering your ears, so just the physical process that happens automatically. But listening is more than that, it calls for both focus and effort. Listening is indeed paying attention to what is being said, but also the way it is being said. Going back to the tone of voice, vocabulary, and body language discussed above, while you listen you must pay attention to these 3 things and analyze the underlying meaning. For example, by analyzing one’s body language you can pick up on negative cues that they may be hiding or may even be unaware of while they speak. These negative cues can include crossed arms, poor eye contact, tense facial expressions, and a body turned away from you. Also as mentioned above, our tone of voice conveys what we are actually feeling, and so Being able to demonstrate that you have picked up on these cues and then reciprocate them with appropriate gestures, the other person truly feels that you are indeed listening, quite intuitively strengthening your relationship.

9 Practical Steps To Think Positively

You want to be positive; I want you to be positive, the world NEEDS you to be positive! It is not as simple as just “Try to look for the goods in each situation”, BUT it IS possible. With conscious efforts on your thoughts, words, and actions you CAN change your mindset.

Here are 9 practical steps to think positive thoughts.

 

  1. Look at situations from different angles

Solely having a one-dimensional perspective of the world around us can give us a false sense of priorities and self-pride. Looking at situations from different perspectives allows us to see the whole picture, enables us to understand others’ points of view, and be more compassionate. This shift in lens helps us gain deeper insights and deeper happiness.

 

  1. Be grateful

By practicing gratitude and reminding ourselves of things to be thankful for we are continuously reflecting upon the blessings in our life, so even when we are dealing with tough situations and bad days, we are reminded of the great things.

 

  1. Find solutions rather than whine about the problems

Remember that we are in control of the choices we make, even in the worst of situations: we can be stressed out and constantly worrying, or we can assess the situation and determine a plan of action.

 

  1. Choose positive words over negative words

The power of words is that they have the power to heal, to hurt, to help, to hinder, to harm, or to humble. The change and emotion we want to manifest lies in the words we choose to use. So, putting in the effort of switching out more positive words for negative ones can surely uplift our mood and help us create more positive perceptions.

 

  1. Notice the positive characteristics in others

Due to the brain’s “negativity bias” we are more likely to notice the bad attributes of others, so the parts that annoy, worry, and hurt us. But finding and complimenting the positives of other people indeed helps others feel happier, but also helps us be happier, confident, and re-wires our mind to constantly look for the positives.

 

  1. Write down negative thoughts

A huge part of instilling a positive mindset involves facing the negative thoughts and not just ignoring them with a smile on our face. Writing down our negative thoughts is a tangible way of answering our negative thoughts and getting rid of them through a practical and cathartic approach.

 

  1. Be kind

We often get so absorbed in the miseries and mistreatments of our own lives that we forget to take the time to look around us. It’s important that we spend a little time brightening someone’s day, beginning the ripple of kindness and positivity in the world that we sometimes are unable to see and feel. Be the one to begin that change. Even a small act of kinds can create a chain of positivity, for us and the receiver.

 

  1. Savor the moments and feel life.

Feel the air go into your lungs as you breathe, feel your muscles engage as you use them, feel the ground as you step, hear the birds sing, feel the rain drops fall on your face, and watch the people laugh around you. When we are so aware and present with the world around us, we are noticing and appreciating the beauty around us and feel happier.

 

  1. Reflect on your good and bad days

By reflecting on our days we are able to once again appreciate all the things that went well, and allows us to check in with ourselves and monitor how positive and optimistic we were when the hurdles came up.

Hope this list was helpful! For more information feel free to contact us!

What Is Positivity?

To begin, I would like to clear out some common myths about positivity so that you are able to truly foster a positive attitude that actually helps you surpass the many challenges that roll up in your life and can help you lead a meaningful and fulfilling life.

First, positivity is not about always smiling and being cheery. Positive thinking is not about always laughing and being upbeat, because sadness and anger are a natural part of human emotions, rather a positive mindset is a tool that helps you look for the hope and better aspects of situations so that you are able to cope and deal more easily with tough situations.

In relation to the point above, it is important to conquer the myth that “positivity solves nothing, it is just a distraction” Because of the way positivity is displayed as a never-ending smile, no wonder people think positivity is phony and fake. It must be understood that positivity is not about covering up our problems and struggles by over-exaggerating the good point. Real positive thinking is rather reframing our perspective to gain a clearer view of the events in front of us so that you are able to take action rationally and responsibly for the better.

Thirdly, positivity is not a shield that will protect you from bad things. Many people gave up trying to be positive because they had this misconception that positive thinking would take away all their worries. Positive thinking helps you remain dedicated and optimistic when under the dark clouds but in no way can promise that the dark clouds will never appear because evidently, we have no control over the way this world works. Positive thinking provides us with the willingness to use coping skills during such hardships and times of stress.

Misinformation can truly blind us to life’s most important truths and experiences, so hopefully, by busting these myths and giving answers to common misconceptions you were able to better understand what positivity means and are eager to foster into your perspective. Positivity is the act of training your brain to think and respond to situations optimistically and calmly. It does indeed seem flaky and simple, but this is once again something we do, and rightfully so, takes time and conscious effort every day. But the rewards are certainly worth it.

Perhaps you need some more reasons to think positively, well here goes…

The Mayo Clinic even shares that researchers are continuously exploring the effects of positive thinking on our health; some proven health benefits of positive thinking include:

  • Increased life span
  • Lower rates of depression
  • Lower levels of distress
  • Greater resistance to the common cold
  • Better psychological and physical well-being
  • Better cardiovascular health and reduced risk of death from cardiovascular disease

Here is some more rewarding news: People with a family history of heart disease who also had a positive outlook were one-third less likely to have a heart attack or other cardiovascular event within five to 25 years than those with a more negative outlook, concluded a finding from Johns Hopkins expert Lisa R. Yanek, M.P.H. 

For more information or if you have any comments or feedback, feel free to contact us!
We know that these times aren’t easy, but we are here to help you!

Yelling and Beating Children, Psychologically Damages Them

Is it Okay to Scare Your Kids?

On Halloween with a paper ghost? SURE!
Through beating, yelling and name-calling? NO!

It is quite obvious that no the parent actually wants to hit or yell at their child, but when they are swarmed into a cloud of frustration, parents just feel the immense need to resort to such harsh techniques in order to discipline their child and receive respect.

As much as you may believe that yelling is necessary and is the only way to make your child behave and get some respect, the psychological effects make it ineffective and actually detrimental. In fact, new research even found that yelling at kids can be just as harmful as hitting them. You probably have many excuses racing through your mind right now, so follow this link and clear them up.

The adverse effects of using cruel and harsh methods of discipline:

  1. It is a sad cycle

In most cases, parents feel forced to use yelling and beating out of desperation, especially when their other methods of reasoning seem to fail. This soon becomes a habit as it seems the “fastest” and most “successful” technique to discipline their child, making this their reflex every time their child misbehaves. I will go more in-depth later, but the unfortunate part that parents don’t realise is that children who are yelled at, end up displaying more troubling behaviour. Once again making the parents yell and shout even more…and the cycle just continues.

  1. Kids are copycats!

You must remember that as a parent, you are the primary role model for your child. They learn to walk, talk, eat and even play from you. So, you really should not underestimate the power you have over what your child learns, to be “acceptable behaviour”. You have probably already alluded to what the point is by now. When the parent chooses to discipline their child by hitting or yelling, they inherently model that those acts are allowed and acceptable. When you beat your child for small mistakes your child may feel that it is “okay” to hit people. This will also lead them to lack empathy and compassion.

  1. What are you really training them?

Normally when parents scold, yell or hit their children it is done with the intention to foster good values, manners, and discipline into their child, but unfortunately, you are sowing the seeds of anger.

When you hit or yell at your child frequently, the child will be scared once or twice, but after one point, he may become a rebel. Hitting will not even seem like a horrible thing to the child anymore that the child may even defy your commands and just go about and do the opposite of what you wish. Also leading to stubborn, careless, and narcissistic behaviour.

  1. It just does not work!

Yelling at your child or hitting them may seem like it works like magic but scaring them at the moment only makes them stop what they’re doing but it can only work so many times, till the point where the child doesn’t even bat an eye when you scream at them or lift your hand to hit them. When parents yell at children they create fear, which prevents kids from learning from the situation or recognizing what they have actually done wrong and that their parents are just trying to help them. “Kids are actually going to listen less when you yell at them,” says Joseph Shrand, Ph.D., instructor of psychiatry at Harvard Medical School. “As soon as you begin to raise your voice, you activate their limbic system, which is an ancient part of the brain that’s responsible for, among other things, the fight-or-flight response.” This means that in the result of your yelling, the child may either freeze up, fight back or run away.

  1. The hurt sticks with them

Children who are yelled at or spanked by their parents, do not forget that they were beaten by their parents for no important reason. Children who are constantly yelled at or are hit for small mistakes are more likely to suffer mental health problems, such as anxiety, depression, low self-esteem, and substance abuse problems.

  1. It is scary!

For a young child, the parents hold a lot of power, they are the people that give them food, water, toys, love, and a place to live. They feel safe around you and trust you, but this all gets shaken up when that same person yells at them and shouts. It really messes up their sense of trust. Hence, difficulty making and maintaining strong relationships in the future. Its also important to acknowledge that to a young child, the parent is a being that is twice as large, literally a giant for them! So just imagine what they see from their perspective when you yell at them or hit them!

Conclusion:

Do understand from this that constantly yelling and hitting your child each time they make a mistake will do more harm than good. From the perspective of disciplining your child, it is just not productive. But I will indeed give importance to the fact that there are instances when yelling and interfering is necessary for literally the sake of your child or another person getting hurt. If you have kids hitting each other or your kid is running into a pole, then yes yell to warn. But remember that yelling is not communicating, so for everyday mistakes and discipline, speak to explain.

So how do you communicate?

  1. Get down to your child’s level
  2. Make proper eye contact
  3. Be calm and patient
  4. Address the problem
  5. Acknowledge their prior efforts
  6. Explain to them why their action was wrong
  7. Explain to them the long-term consequences
  8. Teach them how they can fix the problem and go about it next time
  9. Ask them why they are having difficulty with this
  10. Ask them what punishments they should have when they make the mistake again
  11. Constantly remind them positively

 

For example: If your child brushes his teeth and makes a huge mess all over the bathroom counter rather than yelling at them, calling them names, or hitting them, there are alternatives. Firstly, calm yourself down, you must remember that they are a child with teeny tinny hands and are so naïve that they do not even realise what they did wrong. Keep that in mind, explain to your child what they have done and its consequences. To remind them to clean up and teach them the efforts that go into cleaning, make them do it themselves. Keep calling them back, till they learn to leave the bathroom spotless. Take away one of their luxuries OR come up with rewards for when they do behave properly.

 

Hope this was informative!
For any questions or comments feel free to contact us. 

A.R.T for Anxiety

Even as a therapist, I get anxious at times, why is that? Because it is natural! Now you may be wondering why? Why is it natural to be feeling anxious? Why am I getting bombarded by negative thoughts when I am anxious? Why don’t I get these negative thoughts at a state of relaxation? Well because these negative thoughts are caused by our brains “Fight or Flight” response. It is our brain’s way of reacting to stress and making us aware and alert of potential danger. Think of it as a caution sign. Many times, before a session, especially with a new client, I get anxious, wondering how I can help them best and give the most qualitative treatment.

When I have ten minutes left for a new session, I get anxious about how I will finish the case notes from the session before! Is this harming me? No, not at all, it’s a quiet alarm that lasts for ten seconds, and then because I have turned it into my motivation, it is encouraging me to solve the problem, make a plan and spur into action. It is natural, we all go through it.

But if that small alarm turns into a dark cloud that sucks you in, creating physical symptoms, dry mouth, palpitations, drowsiness, shivering, numbing, etc. this slow overwhelming of anxiety is crossing the line and going into the disorder part of anxiety.

So how can you avoid this cycle? 

There are many tools and strategies, here is one of them that I really want to share with you.

ART (Ask, Replace and Turn) 

Even the abbreviation sounds nice, doesn’t it? When we think about art, it leads us to creativity and imagination, color, beauty, positive outcomes, happiness, and an expression of feelings. And that is what this tool is all about. So now let me elaborate.

A: ASK

First, you need to ask yourself some questions.

Do I really need this thought? Will I be able to do this? Do I need to ruin my day? Do I need to focus on this now? Is this a need? Do I need to allow myself to get demotivated? 

You need to hit your conscious and subconscious mind by exploring the thoughts and emotions that are causing you to worry. This can be done once again by asking questions:

Why am I worried? Do I need to worry?  

Remember to ask yourself these questions out loud or write them down. Because when you say aloud from your mouth, your ears are listening, when you write it down you are reading it and you gain more clarity. It’s a whole reflection session, so even if you are asking questions that may be negative, you are taking it all out and so you aren’t going into the negative cycle, rather you are consciously putting efforts to think realistically and rationally.

 

R: Replace

When we hear the word replace, we have quite a simple concept of it: making something take the place of something else. We do it quite often, replacing the furniture in the living room because it has gotten too shabby, or replacing a word in our report because it doesn’t sound right, or replacing our work area so we can be more productive. And this step is based upon that same concept.

Now take the same questions asked from the step above and replace them with positive thoughts. You will be replacing thoughts of worry with organized thoughts by asking yourself:

Do I have time? When can I fit this extra task into my routine? How can I best reorganize my day? What are the benefits of doing this? Will this help me in the future? Do I need to ask someone for help? 

This is more solution-based thinking in which one by one you can replace the negative imagery and worry with positive ideation. While it may seem that this tool is all up in air, it is not. For more scientific proof, you may also read the scientific research paper published by Elsevier about “The power of positive thinking: Pathological worry is reduced by thought replacement in Generalized Anxiety Disorder” (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4760272/)

 

T: TURN 

Now like any other tool, this is not a magic potion, so by turn, it is not meant that you will be able to turn the situation around, because that is not possible. If you are anxious while standing in front of a large crowd, you will not suddenly disappear. Rather, in this step, you will be turning your perception and focus on your action.

How? By changing the direction of your thoughts from entering the cycle of worry and panic thoughts, you need to point yourself towards a state of calm. You may ask; how do I do that? Do not worry, here are a few tips. Firstly, take a deep breath, then another, and if you can one more. Attend to your breath, by closing your eyes and feeling the refreshment as the air enters your body and a release of your tensions as the air leaves. Many times, people really underestimate the power of taking a deep breath, as you may be right now. Deep breathing, as we are all aware of, increases the supply of oxygen to our brain. What now? Well, this stimulates the parasympathetic nervous system (one part of our nervous system that controls our rest and relax response), which in turn promotes a state of calmness. According to Dr. Tania Elliott of NYU Langone Health to “overcome the unhealthy day-to-day stress response,” you should practice this type of breathing daily, and not just when you are feeling stressed. I tell this to all my clients, so why only try fixing worry thoughts, when we can try to prevent the worry thoughts from going too far in the first place. You may also go to the washroom and drink some water.

 

Apart from actually using this coping strategy, the main takeaway should be to NEVER suppress your anxiety! Whether you use this tool, other coping strategies, or go seek professional help, the goal should not be to make it go away. Because that is unrealistic and technically dangerous. Rather the goal is to develop mechanisms to handle it, minimize anxiety, cope with it, and get on with life. So that anxiety only serves the purpose of keeping you alert, motivated, and obviously, safe, without it becoming the element that is blocking you from reaching your full potential.

I really hope this helped you in some way!
For any questions or concerns feel free to contact me!

121 ways to END BOREDOM

There are very few people in this world that enjoy being bored. It’s quite understandable because being bored is just not “fun”. But boredom actually has a dark side aside from our brain just fearing atrophy! Did you know that boredom can lead to a plethora of mental health issues such as anxiety & depression? Because when one is bored, we automatically enter the negative cycle:

Why isn’t anyone talking to me? I am alone. I cannot do anything. There is no purpose in my life. I have no friends. I am empty.

Keeping all the negatives in mind, boredom could possibly have its positive effects, the way fear saves us from danger and failure may propel success, are there any positive to being bored? One could say that boredom gives rise to the most useful traits we own, curiosity, and creativity. However, a question to ponder upon is: Are we bored while thinking imaginatively? Or is the boredom only the propeller?

So, now we must conclude that boredom should only drive us towards creativity, it should not be something we sit in because of its negative effects.

Here are 121 ways to boost your creativity, ignite your curiosity, keep you engaged and away from the negative cycle.
  1. Make a puzzle
  2. Sit in silence
  3. Do breathing exercises
  4. Meditate
  5. Sing a song
  6. Dance
  7. Do fun crafts
  8. Talk to your family, and friends.
  9. Play board games (Ludo, snakes and ladders, chess…)
  10. Read
  11. Jump rope
  12. Random thinking
  13. Cook something new
  14. Connect with old friends
  15. Sleep
  16. Clean your house
  17. Throw away unwanted stuff
  18. Laugh without a reason
  19. Go for a walk in your house
  20. Go for a walk outside (alone)
  21. Learn a new language
  22. Tell each other jokes
  23. Follow a painting tutorial
  24. Teach your kids/family something new
  25. Knit
  26. Collect precious things (rocks, jewels, pens)
  27. Look through old memories
  28. Play dots and boxes
  29. Indulge in better habits
  30. Play with your kids
  31. Listen to music
  32. Learn yoga
  33. Make a poem
  34. Write a song
  35. Learn how to crochet and cross stitch
  36. Invent a new game
  37. Watch a movie
  38. Watch kids’ cartoons
  39. Take a pause and reflect
  40. Do gardening
  41. Exercise
  42. Share memories with loved ones
  43. Share your hardships with your kids
  44. Look at old pictures
  45. Try to resolve conflict in relationships
  46. Do a Rubik’s cube
  47. Make a family tree
  48. Make a friendship band
  49. Pray
  50. Read your Holy book with meaning
  51. Draw/ doodle
  52. Paint
  53. Do a word search/crossword
  54. Teach kids your childhood games
  55. Color in a coloring book
  56. Sketch
  57. Do a DIY
  58. Play an instrument
  59. Prank your family
  60. Update your resume
  61. Clean your laptop
  62. Write a journal entry
  63. Watch a TED Talk
  64. Wash your windows
  65. Make a handmade card
  66. Look at the stars
  67. Sit in your backyard
  68. Look out of your window
  69. Write a gratitude list
  70. Play hangman
  71. Make a fort
  72. Give yourself a manicure
  73. Work on your finances
  74. Bake a cake, or anything else
  75. Write a story
  76. Create healthy snacks
  77. Write a letter
  78. Do your laundry
  79. Have an indoor picnic
  80. Take a bubble bath
  81. Challenge yourself
  82. Catch up on tv shows
  83. Make origami
  84. Learn a magic trick
  85. Do a yoga challenge
  86. Daydream
  87. Have a healthy debate
  88. Have a cooking competition
  89. Play indoor basketball
  90. Start a vegetable garden
  91. Upcycle some old furniture
  92. Make bracelets
  93. Organize your Kitchen, closet, desk space, literally everything
  94. Build Lego
  95. Try cooking without a recipe
  96. Take a power nap
  97. Build a card tower
  98. Re-decorate your bedroom, kitchen, Livingroom…
  99. Learn calligraphy
  100. Go for a run
  101. Make some music
  102. Start a bullet journal
  103. Have a body detox day
  104. Catch up on school/work
  105. Find a new hobby
  106. Have a paper plane race
  107. Enroll in an online course
  108. Interview your family
  109. Have a fashion show
  110. Watch a long documentary
  111. Learn about your ancestry
  112. Listen to a cool podcast
  113. Have a talent show
  114. Explore the world with Google maps
  115. Have a deep conversation
  116. Master a skill/talent
  117. Self pamper time!
  118. Start a blog
  119. Write your autobiography
  120. Assign yourself a research project
  121. Have a family karaoke night
I hope you found these activities of interest!
Download any of these lists and place on your fridge, on your wall, or desk for a list of fun, engaging, and beneficial activities to end boredom! 
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5 Tips to Optimize Productivity at Home

My‌ ‌home‌ ‌is‌ ‌my “comfy‌ ‌zone” ‌ ‌and‌ ‌I‌ ‌am‌ ‌pretty‌ ‌sure‌ ‌that‌ ‌we‌ ‌can‌ ‌all‌ ‌relate‌ ‌to‌ ‌that, ‌ ‌it’s‌ ‌where‌ ‌we‌ ‌land‌ ‌after‌ ‌a‌ ‌full‌ ‌day‌ ‌of‌ ‌flying‌ ‌around‌ ‌and‌ ‌working. ‌‌But‌ ‌now‌ ‌as‌ ‌the‌ ‌preventive‌ ‌measures‌ ‌for‌ ‌Covid-19‌ ‌have‌ ‌been‌ ‌bestowed‌ ‌upon‌ ‌us, ‌‌my‌ ‌home‌ has now also become my‌ ‌full-time‌ ‌office, ‌ ‌as‌ ‌is‌ ‌for‌ ‌many‌ ‌others‌ ‌over‌ ‌the‌ ‌world. ‌ ‌Evidently, ‌ ‌there‌ ‌should‌ ‌be‌ ‌no‌ ‌reason‌ ‌to‌ ‌complain,‌ ‌as‌ ‌social‌ ‌distancing‌ ‌is‌ ‌as‌ ‌deemed‌ ‌by‌ ‌the‌ ‌CDC‌ (Centers for Disease Control and Prevention)  “the‌ ‌best‌ ‌way‌ ‌to‌ ‌reduce‌ ‌the‌ ‌spread‌ ‌of‌ ‌coronavirus‌ ‌disease”. (https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/social-distancing.html) ‌ ‌Nevertheless, ‌ ‌it‌ ‌can‌ ‌be‌ ‌difficult‌ ‌to‌ ‌adjust‌ ‌to working at home and achieving the desired productivity levels. So today, let me share with you some tips and techniques based on personal experience and professional expertise.

  1. Plan the Night Before

I highly recommend you make a list of things you would like to complete the next day and a few goals that you have as well before you go to sleep. This way your mind does not wander while you sleep and the following day you already are prepared mentally with the tasks needed to complete, making it easier for you to get into the “work” zone. Also, by having the list at hand, throughout the day you are able to check off the tasks that you have completed, each check on the list will make you even more motivated to complete the next. This motivation will quite obviously help you be highly productive.

  1. Minimizing Distraction

Many times, while working it is not like we choose to become distracted or scroll through our phone, but our mind likes to make us things about things that make us feel good. Such as our children, strangers on social media, and perhaps the new ice cream that is sitting in our fridge waiting to be eaten. But all these interruptions whether they be our kids, social media, or our own mindly wanderings, end up breaking the attention and work zone, so once this focus and motivation are lost, consequently so is the productivity. Some key ways to minimize distraction are to choose a desk setup that is in a quieter area of your house, let your family members know your routine so that they are able to respect your work hours, and keep your phone farther than an arm’s reach away from you. Waking up early is one of the main ways to minimize distractions as early in the morning the mind is fresh, alert, and does less wandering around. The morning hours are also naturally quieter, once again minimizing distractions. Waking up early is a common technique used by successful people for this very reason, nevertheless dependent on your household, work timings, and personal health.

  1. Create a Routine

This can not be said enough from me, but please, make a routine for yourself that designates your separate work times and break times. It is pertinent for our brain to know which times slots are allotted for certain tasks so that our brain spends more time focusing on doing the work rather than deciding when to do the work. We only have so much fuel in our creativity, so by having a routine that we follow consistently, we are able to develop more creativity and insights when completing our tasks. In addition, we can stay relaxed and go through our day with flow, as a routine turns all the chaos of our day and makes it more controlled and organized. A routine also allows us to move throughout our day with momentum and efficiency as not only do we have goals, but our priorities have already been set and so have the timings, this forces our brain to stick to the schedule and complete all the tasks we set out to complete. Midst completing all our work, a routine is a perfect way for us to take breaks, exercise, and spend time on self-care. In fact, that is the next step for optimized productivity.

  1. Treat Yourself with Care 

It’s been instilled in our minds for too long that self-care is a luxury, a big part of that is because of social media, endorsing spas and long baths filled to the rim with bubbles and women that have cucumbers in their eyes as self-care techniques. And while that is a completely fine way of caring for ourselves, I am just not sure how realistic that is in our daily lives, but I do credit a warm bath with some Epsom salt for having its effects in relieving muscle and joint pain. However, “taking a bath” is not the only form of self-care, and probably the least efficient in the busy lifestyle we all have and certainly not the aid for our mental well being. Everyday ways of self-care are, treating yourself with kindness, taking necessary breaks, saying NO when there is already too much on your plate, exercising your body, getting proper sleep, nourishing yourself with healthy food and adequate water, doing some journal writing, and once again being understanding and warm towards yourself. Additionally, a key technique for self-care is mindfulness, which keeps us aware, focused, and present midst a busy day. One of the most common forms of mindfulness is meditation, and I highly recommend that you try it. Another technique is deep breathing. All of these self-care techniques in way form or the other keep us at a mental state of relax and awareness, which helps us focus on our work, problem solve any difficulties that may arise, keep us energized, gives us a way to break away from stressful situations, and improves cognitive function. It is evident that all these reasons come back to efficiency and you being positively productive throughout your day when working at home.

  1. Avoid Multitasking 

As a working mother, I completely understand that we have many responsibilities at hand, and choosing between our kids, cleaning, professional work, and preparing food is just not possible. Going back to routine, if we have set timings written down for all daily activities, which includes work, cleaning, cooking, eating, breaks and exercise, our mind will wander less and help us achieve our goals. Many of us find that switching back and forth between tabs on our laptop and working on a file and listening to a lecture at the same time would be more productive. Unfortunately, that is not true, divided attention reduces our performance on both the tasks. We have a limited amount of attention that we can give to the world around us and when it runs out, we must drop something. Just the way our computer only takes one command at a time. Can you press 2 letter keys at once? So rather, work on one task with your full attention and then move on to the next. Along with being more productive and efficient, you will be able to get the tasks completed to the best of your ability.

 

To conclude, this is a new lifestyle that we all must get used to, so hopefully, these 5 tips will help you be more productive…

 

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