Daily Maintenance

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Create your own Custom [Health & Wellness Plan] and Daily Routine

The activities for your wellness action plan are sorted by Life Domains & Categories

This section has a substantial amount of valuable information in it. The information is divided and sorted by life domains in easier to absorb sections. You can navigate to a specific section and life domain by clicking the link. This method may make it easier to navigate for some and more difficult for others. It was influenced by the Americans with Disabilities Act and designed with neurodivergent individuals in mind to provide less stimulating ways of navigating through the information and learning the material.

Learn More

[Read More] About the Emotional Intelligence (EI) Course, a key component of a comprehensive health and wellness program. As someone deeply committed to the holistic betterment of mind, body, and spirit, you’ll find this course both enlightening and transformative. Emotional intelligence is not just a set of skills; it’s a journey towards understanding and mastering your emotions, enhancing personal and professional relationships, and fostering a balanced, fulfilling life. The course is structured to gradually build your understanding and skills, ensuring a sustainable and impactful learning experience. By integrating these lessons into your weekly routine, you’ll develop a consistent practice that nurtures your emotional health alongside your physical and spiritual well-being. Incorporating this course into your weekly routine represents a commitment to your ongoing personal development. Just as regular physical exercise strengthens the body, consistent engagement with EI lessons strengthens your emotional resilience and intelligence. The course is a transformative process that aligns with your broader goals of health, wellness, and personal growth. As you journey through this course, you will uncover deeper layers of your emotional world, leading to a more empathetic, understanding, and balanced life. Let’s begin this journey together, nurturing our emotional intelligence as a cornerstone of holistic wellness.

Emotional Self Compassion

Feel Your Feelings, without Judging or Suppressing Them

Keep scrolling below to read summaries of each practice, and see the link to press in order to get more information about each daily routine activity.

Setting and Maintaining Boundaries

[Read More] Protect and budget your spoons daily. Learn how to say “No” as a complete sentence. In the realm of health and wellness, the concept of personal energy management is pivotal. Among the various models that describe this idea, Spoon Theory has emerged as an influential metaphor in understanding the importance of setting boundaries to maintain one’s health, especially for individuals managing chronic illness or mental health challenges.

Choose Your Battles – Being Assertive

[Read More] As you struggle your way through life, you must invariably decide which objectives are worth fighting for, and stressing about, and which ones matter less. If some things really matter, the more likely you are to have an emotional investment in it, and the angrier you get when things don’t go your way. Anger kills! So, it pays to be selective in the battles you choose to fight. Reserve the right to fight just one major battle today, and live to fight another day.

Solitude “Alone Time”

[Read More] Intentionally schedule “me time” on your calendar or planner. Practicing solitude can be a profound way to cultivate emotional self-compassion. In stillness, one can engage in introspection, which serves as a foundation for understanding and accepting one’s emotional states. Solitude offers the space to gently confront and embrace one’s imperfections, fears, and aspirations without criticism or judgment, fostering a nurturing internal dialogue with parts of your subconscious. By regularly dedicating time to be alone with your thoughts, you can develop the compassionate voice of self, needed to offer your parts the same kindness and patience that you would extend to a dear friend. This practice not only strengthens emotional resilience but also deepens the connection between self and your parts, leading to a more balanced, self led, and mindful approach to life’s challenges.

Schedule Worry Time – Concern versus Worry

[Read More] Intentionally schedule “worry time” into your schedule. Discerning between concern and worry is a subtle yet powerful aspect of practicing self-compassion. Concern stems from a place of constructive awareness; it is a recognition of challenges and the proactive desire to address them. Worry, in contrast, often spirals into repetitive patterns of negative thinking that contribute little to resolving the issue at hand. Practicing self-compassion involves acknowledging worries without becoming entangled in them, allowing oneself to remain grounded in concern which is actionable and solution-focused. This shift not only alleviates unnecessary emotional distress but also honors one’s well-being by choosing purposeful engagement over fruitless rumination. In nurturing this discernment, one cultivates a compassionate inner sanctuary, fostering a calm and collected response to life’s uncertainties.

Reward Yourself

[Read More] Reward accomplishments and praise yourself for completing small tasks. Rewarding yourself for accomplishments and offering yourself praise for completing even the smallest tasks is a vital practice of self-compassion. This approach recognizes that every step forward deserves recognition and reinforces the positive behaviors that lead to personal growth. Self-praise is not about inflating your ego, it’s about acknowledging the effort put into tasks, which cultivates a sense of self-efficacy. By celebrating these victories, we nourish our self-esteem and encourage a kinder self-narrative (quieting our inner critic). This practice serves as a reminder that our worth is not contingent upon monumental successes alone but is also built upon the multitude of small, everyday achievements that propel us towards our larger goals.

All Parts are Welcome

[Read More] Take a moment to allow your feelings (parts of your subconscious) to be present without judging them. Allow yourself to feel and express all your feelings (in a safe and appropriate environment, with a trusted friend, family member, or your therapist). Embracing the full spectrum of our emotions is a profound form of self-compassion that acknowledges our complete human experience. In a supportive and secure environment, give yourself permission to feel and express your emotions, whether it be joy, sorrow, fear, shame, guilt, grief, or anger. This practice is not only therapeutic but also essential to our emotional health. It is within a safe space that we can gently confront our feelings, understand their origins, and learn from them without judgment. This practice enables us to cultivate a kinder inner dialogue, build emotional resilience, and navigate life’s complexities with greater ease and self-acceptance. By honoring our emotional truths, we step into a more authentic and compassionate relationship with ourselves.

Mindful Emotions

[Read More] Try some mindful exercises to help bring you into the present moment. Observe, describe, and participate in, your current experience, without judgment, one-mindfully, and effectively, in a state of wise mind and self leadership. Ask your self in meditations, “Is this wise mind?” Practice meditation with observing, describing, and participating in your emotions as the object of your attention, without judgment or labels.

Stress Management

[Read More] Try some adult coloring as a form of anxiety and/or stress release. Take a hot bath with a soak of your choice (essential oils, epsom salt, etc.) Listen to music and dance like no one is watching. Watch or listen to something funny. Good food or other forms of pleasure in moderate temperance.

Gratitude Journal

[Read More] Remind yourself of the good stuff in life by writing a list of things you’re grateful to have. Share the things you are grateful for with others (online or in person). Writing in a gratitude journal is another method of practicing emotional self-compassion. This practice encourages individuals to shift their focus from daily stressors and negative thoughts to acknowledging and appreciating the positive aspects of their lives. By regularly noting down things one is thankful for, a person engages in positive self-reflection, which can help to soften self-criticism and nurture a kinder, more forgiving inner dialogue (quieting the inner critic). This act of thankfulness not only cultivates a more compassionate attitude towards one’s self but also reinforces a positive mindset that can enhance overall well-being. Over time, this practice can contribute to building resilience against emotional distress and fostering a deeper sense of contentment and peace.


[Read More] Stop being your harshest critic. Allow yourself to make mistakes. Call on your inner champion for assistance with your inner critic. Recite affirmations that are respectful of your parts (emotions and sensations). Self-forgiveness is a profound act of emotional self-compassion that allows us to acknowledge our mistakes without harsh judgment. It involves a gentle acceptance of one’s fallibility, recognizing that errors are part of the human experience. By forgiving ourselves, we create the emotional space to learn and grow, rather than becoming mired in feelings of guilt and regret. This practice aligns with the principles of mindfulness and self-kindness, which are central to fostering resilience and well-being. When we forgive ourselves, we are not excusing our missteps but rather treating ourselves with the same kindness and understanding that we would offer to others. It is a liberating process that empowers us to move forward with greater wisdom and compassion.

Anger Daily Check In

[Read More] There is a certain reciprocity to human emotion; in other words, anger begets anger, fear engenders fear, and one act of kindness is often followed by another. People respond in kind to whatever you throw out there. Throw out anger and you get back anger. Throw out love and you get back love. Emotions work just like a boomerang. Start each day with a check in. (Anger Management for Dummies: Boomerangs)

Proactively Identify Your Triggers

[Read More] What are your “pet peeves?” Was it really easy to answer that question? Yes? What about your triggers? The events or experiences that cause powerful and sometimes overwhelming emotional reactions may be a little more difficult to identify. Our interpretation of an event, experience, or interaction, and the way our brains process a situation can trigger an emotional reaction. We may also experience false emotions. Our brains fill in gaps of missing information when it’s trying to process our experiences. Learning to recognize emotional triggers can help with emotional regulation and controlling our reactions. If you can address the underlying issue, you might be able to change your emotional response. Regardless of your emotional experience, you always have the choice on how to respond and you can decide on what to do with the emotional information. Your emotions are one piece of information and it’s important to acknowledge and filter it through other sources available to you. In some rare cases, such as severe neurodevelopmental and neurocognitive disabilities and traumatic brain injury, individuals can not regulate their reactions to strong internal and external emotional stimulus. In cases such as this, working with professional specialists in these areas is the recommendation.

Accumulate Positive Emotions

[Read More] Emotion regulation skills help individuals manage intense emotions and decrease the frequency of undesired emotional states. One skill that is a crucial component of this approach is accumulating positive emotions: This involves engaging in activities that induce positive emotions in the short and long term. The aim is to build a reservoir of positive experiences to counterbalance negative emotions.

Build Mastery

[Read More] Building Mastery means engaging in tasks that make you feel competent and in control. This can help reduce vulnerability to negative emotions. This involves choosing activities that are challenging yet achievable, fostering a sense of accomplishment.

Cope Ahead

[Read More] Coping ahead of time with emotional situations involves anticipating situations that might trigger negative emotions and planning ways to cope with them effectively. It often includes rehearsing coping mechanisms and strategies in advance.

Name It to Tame It

[Read More] It makes sense to avoid an unpleasant emotion because you often feel better in that moment (you decide to avoid the social event and phew, now you feel better). The problem is that the emotion comes back, but this time it’s stronger and you need more avoidance strategies (i.e., alcohol, food, shopping, distraction) to cope. Avoidance also leads to hyper-vigilance, which means that you now have anxiety about the possibility of this feeling arising again in the future. Research has shown that efforts to avoid unwanted thoughts and feelings actually lead to MORE unwanted thoughts and feelings. Further, the tendency to constrict or conceal emotional expression is associated with increased physiological arousal and emotion dysregulation. Avoidance leads to long-term pain. Rather than avoiding unpleasant emotions, acknowledge their presence and name them specifically. “I’m feeling sad.”

Validate Your Emotions

[Read More] Recognize that your emotions are present for a valid reason. It is understandable that you are feeling this way, even if you’re not sure why. Inquire within as to whether there may be something you can do to address this feeling, without any expectation that something needs to be done. Just be curious and notice if any response occurs to you. “What might be helpful?”

Physical Health & Fitness Practices

Nutrition, Fitness, Sleep, Hygiene

  • New Skills
  • Cold Water
  • Light Exposure
  • Optimize Exercise
  • Bicycling
  • Climb Stairs
  • Sports/Recreation
  • Mindful Movement
  • Alternative Healing
  • Food Preparation
  • Morning Hydration
  • Breathing Techniques
  • Walking/Hiking
  • Canoing/Kayaking
  • Strength Training
  • Yoga/Stretching
  • Sustainable Food
  • Fair Trade Food
  • Breakfast
  • Daily Hygiene
  • Clean House
  • Running/Jogging
  • Swimming
  • Conditioning
  • Martial Arts
  • Clean Water
  • Carbon Footprint

Prepare your own food

[Read More] Preparing your own food is not only an act of self-care but also a significant step toward improved health and wellness. It empowers individuals to select high-quality, nourishing ingredients, fostering a deep connection with the food that sustains them. This mindful approach to eating can lead to more balanced meals that are tailored to the body’s needs, often with a lower content of sodium, sugars, and processed additives found in pre-packaged options. The act of cooking can be a meditative and satisfying experience, providing a creative outlet that reduces stress and promotes mental well-being. Moreover, it encourages portion control and can be a communal activity that strengthens social bonds, contributing to emotional health. In essence, the practice of preparing your own meals is a holistic activity that nurtures the body, soothes the mind, and can positively impact overall life satisfaction.

Eat a nutritious breakfast

[Read Here] about the the importance of eating breakfast at the right time and in the right place; the benefits of consistently eating a daily breakfast; the importance of eating quality foods for breakfast, like fruits, grains, and protein; and the Buddhist philosophy of eating mindfully for the purpose of sustaining your physical body and conscious mind.

Take a Cold Shower

Submerge your Face in Cold Water (Holding Your Breath)

[Read Here] about the benefits of taking a cold shower while regulating your breathing and/or submerging your face in cold water while you hold your breath. Learn about the ways these two practices can help you regulate your emotions and tolerate distress. Learn about the physical health benefits, mental health benefits, and possible impact on your relationships.

Daily Hygiene Practice

[Read More] about the importance of sanitation and decontamination to avoid bacterial growth, skin problems, and/or infections. Daily hygiene practices such as showering, shaving, and brushing your teeth encompass a holistic approach to health, promoting well-being across mental, physical, emotional, and spiritual dimensions. Physically, these routines help prevent infections, maintain skin integrity, and reduce the risk of dental and periodontal diseases. Mentally, the act of cleansing can signify the washing away of stress and mental clutter, leading to a clearer mind and enhanced focus. Emotionally, the freshness felt after personal care activities can boost self-esteem and mood, and reduce the risk of depression, contributing to a more positive self-image. Spiritually, these rituals can be seen as acts of self-respect and self-care, aligning with principles of many wisdom traditions that emphasize purity and cleanliness, thus grounding one’s presence and reinforcing a sense of personal sanctity. Engaging in these daily practices can be both a grounding anchor and a rejuvenating process that harmonizes the mind, body, and spirit.

Drink a glass of water first thing in the morning

[Read More] Drinking a 16-ounce glass of water first thing in the morning is a simple yet effective daily practice that holds multiple benefits for both physical and mental well-being. Hydration upon waking can kick-start metabolism, aid in cellular production and function, improve focus and motivation, help flush out toxins, and even set a positive tone for the rest of the day.

Expose yourself to daylight or full spectrum light ASAP.

[Read more] The practice of daily full-spectrum light or daylight exposure is a holistic wellness strategy designed to align your biological clock, boost mood, and improve overall health. Rooted in the understanding of the body’s circadian rhythms, this practice advocates spending a certain amount of time outdoors, or under full-spectrum light.

Breathing Exercises

[Read more] Breathing exercises are an invaluable tool for mental and physical well-being, and incorporating them into a daily routine can offer a multitude of benefits. The practice often includes techniques that involve intentional regulation of breath, such as deep breathing, paced respiration, and diaphragmatic breathing, among others.

Clean Your Bathroom & Kitchen

[Read More] Cleanliness in your home and workplace is not just for hygienic and sanitation purposes. Cleaning your bathroom and kitchen is not just a matter of hygiene; it is a comprehensive wellness practice that contributes to physical health and mental clarity. In the bathroom, regular scrubbing of surfaces prevents the growth of mold and mildew, which can cause respiratory issues and allergic reactions. In the kitchen, sanitizing counters and appliances ensures that food preparation areas are free from bacteria and viruses, reducing the risk of foodborne illnesses. Beyond these physical benefits, the act of cleaning can be meditative, offering a mental respite and a sense of accomplishment. Engaging in these tasks with mindfulness can turn routine cleaning into a ritual that reinforces a connection to your living space, promoting a harmonious and healthful environment.

Alternative Medicine & Healing Practitioners

[Read More] about massage, reiki, acupuncture, cupping, and/or chiropractic. Alternative medicine practices such as Reiki, acupuncture, massage, cupping, and chiropractic care are increasingly recognized for their potential health benefits, complementing conventional medical treatments. For instance, acupuncture is noted for its effectiveness in pain relief and for various types of chronic pain conditions, as supported by numerous studies and endorsed by the World Health Organization. Massage therapy is widely used to alleviate muscle tension, reduce stress, and improve circulation, which can contribute to overall well-being. Cupping therapy, with its roots in traditional Chinese medicine, may offer relief from chronic pain and muscle stiffness. Chiropractic adjustments are often sought for back pain, with evidence suggesting improvements in pain and functionality. Reiki, a form of energy healing, is cited for its calming effects and is sometimes used to promote emotional balance, though scientific evidence for its efficacy is more anecdotal. It is important to note that while these practices can offer benefits, they should be used in conjunction with conventional medicine and under the guidance of qualified practitioners.

Optimize Your Exercise Program

[Video] Optimize Your Exercise Program with Science-Based Tools | Huberman Lab Podcast.

Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. They discuss how to best design and optimize a physical training program to achieve your specific goals. They also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff’s knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals.

[Video] Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast.

A set of fitness tools gleaned from the 6-part guest series on fitness, exercise and performance with Dr. Andy Galpin. The essential components of a well-rounded fitness program for lifelong health and performance including the minimum requirements for progressive resistance and cardiovascular training. Twelve valuable science-supported fitness tools that take a small amount of time to implement, yet all of which can greatly enhance your level of fitness. These include short endurance-enhancing and strength and hypertrophy-enhancing tools, as well as psychological, respiration (breathing), nutrition and supplementation-based tools — all of which will improve your fitness in meaningful ways and can be easily layered into existing exercise programs to improve your fitness and performance outcomes.


[Read More] Walking and hiking offers an array of science-based benefits that contribute to overall well-being. Regular walking, a moderate-intensity aerobic activity, has been consistently linked to reductions in the risk of chronic diseases, such as cardiovascular conditions, diabetes, and certain cancers. It enhances cardiovascular health by improving blood circulation and heart function. Hiking, on the other hand, not only incorporates the benefits of walking but also exposes individuals to nature, which can significantly boost mental health by decreasing stress and enhancing mood through the release of endorphins. Furthermore, both activities promote weight management, improve balance and coordination, and strengthen bones and muscles. The cumulative effect of these physical benefits can also extend to psychological and emotional health, promoting a sense of achievement and personal growth.


[Read More] Treadmills and ellipticals, as well as outdoor activities like jogging and running, offers extensive science-based health benefits. These activities enhance cardiorespiratory fitness, which is pivotal in reducing the risk of heart disease—the leading cause of death globally. Regular cardiovascular exercise boosts the efficiency of the circulatory and respiratory systems, improving oxygen transport and utilization by the body’s tissues. This leads to a lower resting heart rate, reduced blood pressure, and improved blood lipid profiles. Additionally, these exercises are effective in burning calories, aiding in weight management, and increasing the body’s metabolism. They also contribute to mental health by releasing endorphins, which can reduce stress and anxiety. Furthermore, the weight-bearing nature of jogging and running strengthens bones and muscles, which is essential for maintaining mobility and reducing the risk of osteoporosis as one ages.

Bicycling/Stationary Bicycle

[Read More] As a low-impact aerobic exercise, it bolsters cardiovascular fitness, aiding in reducing the risk of heart diseases by improving blood flow and lowering blood pressure. Cycling also enhances muscular strength and flexibility, particularly in the lower body, contributing to better joint mobility. It’s an exercise that aids in weight management due to its calorie-burning potential. Moreover, studies indicate that regular cycling can improve mental health, reducing levels of stress, anxiety, and depression, thanks to the endorphins and other positive mood-enhancers released during physical activity. It also contributes to improved sleep and cognitive function, including memory and attention. The practice of cycling, especially outdoors, offers additional benefits from exposure to sunlight, increasing Vitamin D levels, and providing an opportunity for engagement with nature, which has its own therapeutic effects.


[Read More] Engaging in exercises such as rowing, whether on a machine or through water sports like canoeing and kayaking, offers a comprehensive range of health benefits. These activities are esteemed for their capacity to provide a full-body workout that combines cardiovascular endurance with muscle strengthening. They particularly target the upper body, core, and legs, enhancing muscular balance and coordination. The rhythmic nature of rowing exercises also promotes joint flexibility and can serve as a low-impact alternative to high-stress workouts, making them suitable for various fitness levels. Additionally, the outdoors setting of canoeing and kayaking can offer mental health benefits, including stress reduction and improved mood, by connecting participants with nature and providing a calming, meditative experience on the water.


[Read More] Swimming stands out as a quintessentially comprehensive exercise, offering a low-impact yet high-yield activity that envelops the entire body in its benefits. As part of a physical fitness program, swimming is exceptional, providing cardiovascular conditioning, improved muscle strength and endurance, and enhanced flexibility—all without the joint strain of high-impact exercises. The buoyancy of water supports the body, allowing those with physical limitations to partake, making swimming an inclusive element of a health and wellness practice. Beyond its physical advantages, swimming also has a meditative quality, with rhythmic strokes and breaths that can help to reduce stress, promote relaxation, and improve mental well-being, aligning closely with holistic health approaches.

Stair Climber/HIIT exercises

[Read More] Engaging in high-intensity interval training (HIIT) exercises, such as using stair climbers or performing burpees, offers numerous health benefits. These vigorous activities are excellent for cardiovascular health, enhancing the efficiency of the heart and lungs. Additionally, they boost metabolic rate not only during the workout but also for hours after, aiding in more effective weight management. The varied intensity of HIIT challenges the body, leading to improvements in muscular strength and endurance. Moreover, such exercises can be adapted for various fitness levels and typically require minimal equipment, making them accessible. The time efficiency of HIIT workouts, which often deliver significant benefits in shorter sessions, is particularly advantageous for those with busy schedules. Regularly incorporating these exercises into a fitness regime can contribute to overall health and well-being, positively impacting both physical and mental health.

Strength Training/Conditioning

[Read More] Strength training and conditioning has many benefits. Engaging in a daily routine of strength training and conditioning exercises offers multifaceted benefits for both physical and mental well-being. Physically, it enhances muscular strength, endurance, and increases lean muscle mass, which can boost metabolism and aid in maintaining a healthy weight. Improved musculoskeletal health can also lead to better posture, reduced risk of injury, and increased bone density, which is particularly important for aging populations at risk of osteoporosis. On a mental level, regular strength training has been linked to enhanced mood due to the release of endorphins, which can alleviate symptoms of depression and anxiety. It also promotes better sleep patterns and can improve cognitive function. Consistent practice of such exercises fosters discipline and can lead to the development of a resilient mindset, often translating into heightened overall life satisfaction.

Summer & Winter Sports & Recreation

[Read More] Sports and recreational activities are vital components of a well-rounded physical fitness program, offering a plethora of benefits that cater to one’s physical and mental well-being. Engaging in summer sports, such as swimming, cycling, or team sports like soccer and baseball, provides an excellent cardiovascular workout, improves endurance, and enhances muscle strength while fostering teamwork and strategic thinking. The sunnier months encourage outdoor activity, which is not only beneficial for absorbing natural vitamin D but also for improving mood and reducing stress through exposure to nature and fresh air. Conversely, winter sports activities like skiing, snowboarding, and ice skating offer unique advantages, such as improving balance and coordination, engaging different muscle groups, and promoting cardiovascular health in the colder climate. The resistance encountered in snow sports also increases calorie expenditure, which can help in weight management. Moreover, both summer and winter activities encourage a connection with the seasonal elements, fostering a deeper appreciation for the environment and promoting a sense of renewal with the changing seasons. Incorporating these activities into a structured health and wellness practice can lead to sustained physical health and a harmonious balance between the mind and body.

Yoga/Stretching (Flexibility and Balance)

[Read More] A daily practice that synergistically blends yin yoga, stretching, conditioning, physical therapy, breathing, and meditation offers a holistic approach to health and wellness, addressing the mind, body, and spirit comprehensively. Yin yoga, with its slower pace and deeper holds, encourages flexibility and releases tension from connective tissues, complementing the more dynamic and strengthening actions of conditioning exercises. Physical therapy elements ensure that movements are therapeutic, aiding in injury prevention and rehabilitation, while focused breathing techniques enhance oxygenation and energy flow. Meditation, woven throughout the routine, fosters a tranquil mind, promoting mental clarity and stress reduction. This integrative routine not only cultivates a harmonious balance within the physiological systems but also supports a serene mental state, aligning with a holistic vision of health.

Martial Arts

Karate, Kung Fu, Judo, TaeKwonDo, Ju Jitzu, Aikido

[Read More] Martial arts, encompassing a variety of disciplines such as karate, judo, taekwondo, and kung fu, serve as a holistic approach to physical fitness and mental well-being. As a physical endeavor, martial arts improve cardiovascular health, enhance muscular strength, and promote flexibility, coordination, and balance. These activities are not solely about self-defense; they are a structured health and wellness practice that encourages discipline, respect, and mindfulness. The rigorous training involved fosters weight management and agility, which are key components of a healthy lifestyle. Furthermore, the meditative aspects inherent in many martial arts align with mindfulness practices, providing a dual benefit for both body and mind. This synergy of physical exertion and mental focus contributes to reduced stress levels and improved emotional regulation, making martial arts a comprehensive component of any wellness program.

Mindful Movement Practices

[Read More] Mindful movement, a practice deeply rooted in the tradition of mind-body connection, is a holistic approach to physical fitness that emphasizes the cultivation of awareness and presence during exercise.

Nutritious Sustainable Fair Trade Food and Health Products

[Read More] Purchasing and consuming nutritious, sustainable, and fair trade foods and health products, offers a multitude of benefits. These items support ethical sourcing practices that promote the well-being of producers, contributing to social equity. Environmentally, sustainable choices help in preserving ecosystems by favoring farming practices that minimize pollution and conserve resources. On the nutritional front, such foods are typically rich in essential macronutrients—carbohydrates, proteins, and fats—derived from whole grains, legumes, lean meats, and healthy fats like those found in avocados and nuts. They also provide vital micronutrients, including vitamins and minerals, necessary for bodily functions and overall health. Safe supplementation can address specific dietary deficiencies when guided by real nutrition science, which relies on empirical evidence rather than extraordinary claims or pseudoscientific beliefs. It’s crucial to distinguish between scientifically backed nutritional information and the plethora of misinformation, often perpetuated by fad diets and unfounded health claims. By focusing on the actual nutritional content and health benefits of foods and supplements, consumers can make informed decisions that support both their well-being and the planet’s sustainability.

Clean/Clear Water Hydration

[Read More] Drinking safe, clean, and sustainably sourced water is fundamental for health and well-being. Scientifically, proper hydration is essential for maintaining bodily functions, including cellular homeostasis, temperature regulation, and organ function. Well-hydrated individuals tend to experience improved physical performance, cognitive function, and digestive health. Conversely, extraordinary claims like structured water’s ability to enhance wellbeing beyond basic hydration are not supported by rigorous scientific evidence and often fall into the realm of metaphysics or pseudoscience. Real hydration science underscores the necessity of replacing fluids lost through metabolism, excretion, and sweating without attributing miraculous health benefits to water that go beyond its critical role in physiological processes. Therefore, while the importance of hydration is undisputed in scientific literature, it is crucial to differentiate these facts from unfounded claims.

Environmental Health Practices

Reduce Your Carbon Footprint

[Read More] Sustainable and equitable fair trade practices, alongside responsible stewardship of land and sea resources, offer tangible benefits in the fight against climate change, grounded in environmental science. These practices encourage biodiversity, support ecosystem resilience, and reduce carbon emissions through various methods such as organic farming, sustainable fishing, and reforestation. By focusing on fair trade, we ensure that economic benefits are distributed more equitably, which can incentivize local communities to maintain sustainable practices over exploitative ones. This stands in contrast to approaches based on extraordinary claims or pseudoscience, which often lack empirical support and can lead to ineffective or even harmful environmental strategies. Real science promotes transparency, replicability, and continuous improvement—principles that are key to addressing the complex challenge of climate change effectively.

Social Connections and Interpersonal Effectiveness

Intimate Relationships

  • Protect Your Self
  • Stick with the Winners
  • Sound Relationship House
  • Deep Conversations
  • Fondness & Admiration
  • Ask for Help
  • Make Amends
  • Connection Rituals
  • Pleasant Social Activities
  • Love Languages
  • Argue Assertively
  • Mutual Self Help
  • Travel with Others
  • Enhanced Love Maps
  • Turning Towards

Protect Your Self

[Read More] Fostering social connections and enhancing interpersonal effectiveness are integral to our mental and emotional well-being. It begins with cultivating relationships that are reciprocal, where empathy, understanding, and support are mutual. Engaging in active listening, expressing oneself clearly, and setting healthy boundaries are foundational skills that can lead to more meaningful and rewarding interactions. Simultaneously, it’s crucial to remain vigilant about the nature of the relationships we nurture. Protecting oneself from toxic or destructive relationships involves recognizing the signs of negativity and manipulation early on. This might mean distancing oneself from those who consistently exhibit pessimistic attitudes or drain emotional energy. By doing so, we not only preserve our own mental health but also create space for relationships that uplift and inspire us. In this delicate balance, we find the path to a supportive and positive social network, which is an essential component of a flourishing life.

Ask for Help

[Read More] Let people know you need some help. Call a trusted friend or family member and talk things out. Asking for help is a fundamental aspect of our human experience and carries an array of benefits. When we reach out for emotional support, we are not only unburdening our own hearts but also creating an opportunity for connection and understanding, which can be profoundly healing. Seeking accountability as we strive towards new goals can provide us with a framework for success; it transforms solitary efforts into shared endeavors, thereby multiplying our resources and determination. Advice and friendship, meanwhile, open doors to new perspectives and wisdom, enriching our lives and often providing the catalyst we need to grow and evolve. In essence, soliciting help is a brave step towards self-improvement and nurturing the kind of interdependence that bolsters our collective well-being.

Engage in Arguments Effectively and Assertively

[Read More] Nonviolent communication skills, which encompass empathetic listening and expressing oneself without aggression, are fundamental to engaging in civil discourse. They allow individuals to share perspectives respectfully, fostering understanding rather than animosity. Conflict resolution skills are equally vital; they empower people to find common ground and mutually beneficial solutions, crucial for maintaining harmony in diverse societies. Emotional intelligence enhances one’s ability to recognize and manage personal emotions, as well as to understand others’ feelings, facilitating more thoughtful and less reactive interactions. Social intelligence and social skills enable individuals to navigate complex social dynamics effectively, promoting cooperative relationships. Lastly, robust relationship skills contribute to building trust and respect, which are the cornerstones of productive and civil exchanges. Together, these competencies create a foundation for dialogue that can bridge divides and build more cohesive communities.

Stick with the Winners

[Read More] Spend time with people who are enthusiastic and positive. Spending time with individuals who embody friendliness, kindness, compassion, and enthusiasm can be incredibly uplifting and transformative. These qualities often radiate, creating a warm and inviting atmosphere that encourages openness and connection. People who maintain a positive attitude and a growth mindset not only foster their own development but also inspire those around them. They approach challenges as opportunities to learn, which can be contagious, prompting a collective pursuit of personal and communal improvement. In the presence of such individuals, one may find an enriched sense of well-being, as these interactions often lead to a deeper understanding of empathy, resilience, and the shared human experience.

Make Amends

[Read More] Making amends is a conscientious process of seeking resolution and healing in relationships marred by conflict or estrangement. It involves reaching out to those we’ve lost connection with or wronged, propelled by a genuine desire to repair and reconcile. This act requires humility and vulnerability, as one must acknowledge their role in the rift and express sincere remorse. Making amends goes beyond mere apologies; it’s an active effort to understand the impact of one’s actions and to take tangible steps towards mitigating any harm caused. It’s a path towards closure and possibly renewed understanding, paving the way for forgiveness and the rekindling of trust. This effort not only seeks to alleviate the other’s emotional burden but also to foster personal growth and emotional maturity in the one making amends.

Mutual Self-Help

[Read More] Join a support group for people who are going through what you’re going through. Joining a support group can be a profoundly beneficial step for individuals facing challenging circumstances or life transitions. Engaging with peers who have similar experiences fosters a sense of community and understanding that one may not find elsewhere. Such groups provide a safe and non-judgmental space where members can express their feelings, share their stories, and gain different perspectives. This camaraderie can alleviate feelings of isolation, as members often find comfort in knowing they are not alone in their struggles. Moreover, support groups can be a resource for practical strategies to cope with specific issues, as members exchange tips and resources that have been helpful in their own journeys. The empathetic support and collective wisdom gained from these meetings can empower individuals to navigate their challenges with greater resilience and hope.

Build Your Sound Relationship House

[Learn More] About how to be an adult in relationships. Spot the signs of a failing relationship. John Gottman’s method for relationship therapy is renowned for its evidence-based approach, drawing on extensive empirical research conducted at the Gottman Institute. This method is especially noted for its focus on the observational evaluation of relationships to identify the elements that can predict the success or failure of a couple’s relationship. Gottman’s “Seven Principles for Making Marriage Work” is a seminal guide derived from his studies, which outlines key strategies for enhancing and maintaining a healthy marriage. These principles include fostering a deep mutual respect and knowledge of each other, nurturing fondness and admiration, turning towards each other instead of away, letting one’s partner influence them, solving solvable problems, overcoming gridlock by addressing perpetual issues, and creating shared meaning as a couple. The effectiveness of this approach lies in its practicality and its rootedness in quantitative data and qualitative observations, making it a popular framework among couples seeking to strengthen their marital bonds.

Connection Rituals

[Read More] Schedule a regular date night with your significant other. Connection rituals are an integral concept within the Gottman Method of couples’ therapy, focusing on establishing meaningful and consistent practices that foster emotional intimacy and understanding between partners. These rituals can be daily, weekly, or even annual traditions that couples look forward to, creating a sense of security and togetherness. Whether it’s a morning coffee together, a nightly walk, or celebrating your wedding anniversary, these intentional acts of connection are designed to build a culture of appreciation, respect, and affection. By prioritizing these shared moments, couples can reinforce their bond and navigate the complexities of their relationship with a solid foundation of mutual support.

Travel with Others

[Read More] Take a road trip with your family, friends, loved ones. Traveling with friends and family can be a rejuvenating practice that enhances our overall health and wellness. These shared experiences foster stronger bonds, providing emotional support that is crucial for mental health. Engaging with loved ones in new environments can stimulate our brains, offering a respite from the daily grind and allowing us to create memories that can be a source of joy and comfort long after the journey ends. Moreover, the physical activity often involved in exploring new places can boost our physical health. Whether it’s a tranquil retreat or an adventurous escapade, such travels can be integral to nurturing the body and soul, offering a harmonious balance to life’s routine.

Meaningful Conversations

[Read More] Call, email, or text someone you care about, who cares about you. Go for a visit with family and/or friends. Engaging in regular conversations with friends and family is a vital component of a holistic health and wellness routine. These interactions offer more than just social enjoyment; they are pivotal in fostering emotional support, creating a sense of belonging, and promoting mental health. The exchange of ideas, feelings, and experiences with those we trust can significantly reduce stress, ward off feelings of loneliness, and contribute to one’s overall psychological well-being. Moreover, such conversations can encourage the sharing of health-related knowledge and the formation of accountability partnerships, which can reinforce healthy behaviors and lifestyle choices. By making these dialogues a routine part of life, individuals can build a supportive network that bolsters resilience and nurtures the spirit, aligning well with the principles of social connectedness and community inherent in many wellness philosophies.

Pleasant Activities

[Read More] Go out and do something with family, friends, partner. Attend an event or function. Behavioral activation is usually the first therapeutic strategy (intervention) employed within a (CBT) cognitive behavioral therapy treatment plans, which encourages individuals to develop a routine that includes activities that bring joy and satisfaction. This technique is grounded in the understanding that engaging in pleasurable activities can significantly elevate one’s mood and counteract the inertia that often accompanies mental health challenges like depression. By systematically incorporating these joy-inducing activities into daily life, individuals can create positive patterns that reinforce a healthier state of mind. As part of a holistic approach to wellness, behavioral activation emphasizes the importance of action and experience in fostering mental well-being, making it a valuable component of a comprehensive health and wellness regimen.

Enhanced Love Maps

[Read More] Enhancing your love maps is a vital aspect of nurturing and strengthening intimate relationships or marriages. Love maps, a concept introduced by Dr. John Gottman, represent the depth of knowledge partners have about each other’s world – including likes, dislikes, hopes, and fears. This understanding forms the foundation for deep and meaningful connections. Incorporating the enhancement of love maps into a daily routine can significantly improve the quality of a relationship. This can be achieved through simple, yet intentional activities. Allocate time each day to catch up, sharing details about your day, and discussing thoughts and feelings. This practice helps in staying updated with each other’s lives. Focus attentively when your partner speaks, acknowledge their feelings, and show genuine interest in their experiences to foster a deeper understanding. Encourage conversations beyond the routine. Ask questions that invite your partner to share more about their thoughts, feelings, and aspirations. Regularly share personal developments, challenges, and achievements to help enhance and revise the love maps as both partners grow individually and together. Participate in new activities together and set shared goals to add new layers to your understanding of each other. Reflect on past experiences and discuss future dreams to strengthen the bond and improve understanding of each other. Periodically reassess and update your knowledge about each other, recognizing that people change over time. Integrating these practices into daily life not only enhances love maps but also contributes to a more resilient and satisfying relationship. It’s a continuous process that requires dedication and willingness to grow together, adapting to each other’s evolving selves.

Nurture Your Fondness & Admiration

[Read More] Nurturing fondness and admiration is a crucial aspect of strengthening an intimate relationship or marriage, and incorporating it into daily routines can significantly enhance the bond between partners. This concept revolves around actively appreciating and respecting each other, which counters negativity and fosters a deeper connection. Making it a habit to verbally acknowledge and appreciate your partner’s qualities and contributions can build a culture of respect and admiration. Simple expressions of gratitude for everyday actions go a long way in reinforcing positive feelings. Regularly reflecting on happy memories or reasons why you fell in love can help keep the relationship’s positive aspects at the forefront. This could be done through sharing stories, looking at old photographs, or revisiting past locations that hold special meaning. Encouraging and supportive communication, even during disagreements, helps maintain a foundation of respect. This includes listening actively, validating feelings, and avoiding criticism or contempt. Consistent, small gestures of love and care, like making a cup of coffee for your partner or leaving a loving note, can significantly enhance fondness and admiration. These acts demonstrate thoughtfulness and consideration. Setting aside dedicated time for each other helps in maintaining and nurturing the connection. It’s a time to focus on each other without the distractions of daily life. Engaging in activities that foster personal and mutual growth, like attending workshops, attending couple’s therapy sessions, reading together, or practicing a hobby, can strengthen the bond and deepen mutual admiration. Regular physical affection and intimacy, tailored to the comfort levels of both partners, are key in maintaining a physical and emotional connection. Incorporating these practices into daily routines requires intentionality and consistency but can profoundly impact the health and longevity of a relationship. It’s about creating an environment where both partners feel valued, respected, and loved, which is fundamental to a strong and enduring bond.

Learn their Love Languages

[Read More] Learning your partner’s love languages can significantly enhance your daily health and wellness routine. The concept of love languages, introduced by Dr. Gary Chapman, suggests that individuals express and receive love in different ways: Words of Affirmation, Acts of Service, Receiving Gifts, Quality Time, and Physical Touch. Understanding and practicing these languages in a relationship fosters emotional intimacy and mutual understanding. Incorporating the knowledge of your partner’s love language into daily routines can strengthen the emotional bond and overall well-being of both partners. For instance, if your partner’s primary love language is Words of Affirmation, regularly expressing appreciation and love through words can greatly enhance their emotional wellness. Similarly, if they value Acts of Service, helping out with daily tasks can be a profound gesture of love.

This practice aligns with the holistic view of health and wellness, where emotional and relational health are just as important as physical health. By nurturing the emotional aspect of your relationship through understanding and acting upon each other’s love languages, you contribute to a supportive and harmonious environment, which is essential for overall well-being. In summary, learning and implementing your partner’s love languages in daily life is a simple yet powerful way to enrich your relationship, contributing significantly to both partners’ emotional and mental health. This practice fosters a deeper connection and a more fulfilling partnership, essential components of a comprehensive health and wellness routine.

Turn Towards instead of Away From

[Read More] Turning towards each other, rather than away, is a fundamental practice in nurturing and strengthening intimate relationships or marriages. This concept, rooted in the principle of emotional connection and mutual support, involves consistently choosing to engage positively with your partner in everyday moments. It’s about acknowledging and responding to each other’s bids for attention, affection, and support, no matter how small they may seem. In daily life, this can take many forms. It might be as simple as greeting each other warmly after a day apart, showing interest in each other’s experiences, or offering comfort and understanding in times of stress. This practice helps to build a foundation of trust, emotional safety, and mutual respect, which are essential for a strong, lasting relationship. By regularly turning towards each other, couples create a deep sense of connection and intimacy. This approach fosters open communication, reduces conflicts, and strengthens the bond of partnership. It’s an ongoing process, requiring conscious effort and commitment from both individuals, but the rewards are a more fulfilling and resilient relationship.

Allow Your Partner to Influence You

[Read More] Allowing your partner to influence you is a vital aspect of strengthening an intimate relationship or marriage. This practice involves actively listening to your partner’s perspectives, values, and needs, and incorporating them into your decision-making process. It’s not about losing your identity or always agreeing with your partner, but about demonstrating respect and validating their point of view. In a daily routine, this can manifest in small actions, like considering their preferences in daily activities or larger life decisions, and showing a willingness to compromise. It fosters a sense of partnership, where both individuals feel heard and valued. This approach leads to a more balanced, harmonious relationship, enhancing mutual understanding and deepening emotional connections. It’s important to remember that influence should be mutual, with both partners open to each other’s influence, thereby creating a dynamic of mutual respect and shared growth.

Financial Literacy

  • Introduction
  • Adhere to the Budget
  • Savings & Investments
  • Glass Ceilings
  • Create Your Budget
  • Sustainability & Fair Trade
  • Earnings Potential
  • Generating Revenue
  • Review the Budget
  • Rewards and Motivation
  • Growth Mindset
  • Myth of Meritocracy

Disclaimer: I am not opposed to Capitalism, Corporations, Investments, Banking, Manufacturing, and Agriculture. I support responsibly and ethically legislated laws, regulations, policies, tax codes, and business ethics. I support worker unions, employee owned corporations, fair trade policies, sustainable businesses and agriculture, and equitable business practices. I support an egalatarian free market economy that benefits society, workers, families, and communities. I support a central federal system of government without the hierarchal problems of institutions of an electoral college or state, county, and municipal, courts and governments influence. I support a democratic socialist format of legislative duties free from undue and unethical influence that continues to perpetuate colonial patriarchal systems of oppression and wealth inequality. I will provide you with a balanced and nuanced financial literacy course. And so I also support empowering people to be the best versions of themselves they can be, shattering their scarcity beliefs, lack mentality, poverty mindsets, and stuck thinking patterns, so they can break the glass ceilings and tear down the structural barriers both individually and collectively.

“The rising tide lifts all the boats.”

John F. Kennedy

Introduction to Financial Literacy

[Read More] Financial literacy is an integral component of maintaining overall health and wellness, akin to a balanced diet for your finances. Just as we nourish our bodies and minds, we must also sustain our economic wellbeing. Crafting a conscious spending plan lays the foundation for financial stability, guiding us to allocate resources mindfully rather than impulsively. Budgeting becomes a deliberate practice, steering us away from the precarious cliffs of debt and towards the fertile lands of savings. These savings act as a buffer, securing peace of mind and paving the way for investment opportunities. Managing investments wisely is akin to cultivating a garden, where diversity and attention can yield abundant growth over time. Planning for retirement is a far-sighted endeavor, ensuring that our sunset years are as golden as they are tranquil. Simultaneously, improving your income and increasing revenue streams are proactive measures that enhance financial resilience. By integrating these practices into our daily lives, we not only secure our financial future but also contribute to our holistic well-being, allowing us to live with serenity and thrive in all aspects of life.

Create a Budget

[Read More] Learn how to create specific, realistic, flexible, and achievable career, saving, investment, and spending plans with goals and objectives that are measurable and time bound. Engaging in the practice of budgeting on a weekly, monthly, and yearly basis is an empowering financial strategy that not only enhances one’s economic stability but also contributes to overall mental well-being. By realistically mapping out expected revenue against anticipated expenses, individuals establish a clear financial picture that reduces anxiety associated with economic uncertainty. This proactive approach allows for the identification of potential savings, the prioritization of essential expenditures, and the strategic allocation of funds towards debt reduction, emergency savings, and investments. Moreover, the discipline of regular budgeting fosters a sense of control and self-efficacy, which are core elements of mental health, by actively making choices that align with personal values and long-term objectives. Thus, budgeting is not merely a financial tool but a holistic self-care practice that nurtures peace of mind and future security.

Regular Review of Your Budget

[Read More] Look at your income versus expenses cash flow, possibly look at career development opportunities and further education and/or training exploration. Regularly reviewing and revising one’s budget on a weekly, monthly, and yearly basis is a practice that can lead to greater financial well-being and peace of mind. By tracking a realistic accounting of revenue and expenses, individuals can track their financial health, adjust spending habits, and set achievable goals for savings and investments. This routine enables one to anticipate future needs, prepare for unexpected expenses, and reduce the stress associated with financial uncertainty. Such a disciplined approach to budgeting can also reinforce a sense of control and self-efficacy, which are key components of overall mental wellness. In this way, budgeting becomes more than just a financial tool—it evolves into a proactive strategy for nurturing one’s financial and emotional resilience.

Self Discipline and Delayed Gratification

“Rich people get richer because they act poor.”

“Poor people get poorer because they act rich.”


[Read More] Do you agree with that quote? Have you heard about the concept called “the myth of meritocracy.” There are many complicated factors and variables in the socioeconomic statuses of individuals and groups. Are you familiar with the marshmallow test research studies. Have you personally been able to overcome challenges and barriers to financial security. Have you had to make sacrifices and endure struggles that led to greater rewards later? Practicing self-discipline and delaying gratification are essential virtues in managing personal finances effectively. When you align yourself with the discipline of adhering to a budget—whether weekly, monthly, or yearly, you engage in a form of self-compassion that goes beyond mere monetary or physical benefits. It’s about making conscious choices, recognizing that resisting impulsive purchases today can lead to a more secure and fulfilling tomorrow. It’s compassionate budgeting, where every dollar saved is an investment in one’s future well-being and peace of mind. This approach not only stabilizes financial standing but also cultivates inner strength and resilience, as it reflects a commitment to one’s values and long-term goals. By embracing this practice, we learn to appreciate the rewards of patience and the fruits of persistent effort, which can be profoundly empowering and deeply satisfying.

Rewards, Goals, Objectives, Action and Motivation

[Read More] In the architecture of a robust personal and professional financial plan, two pillars stand out: wealth accumulation and risk management. Wealth accumulation is not just about the relentless pursuit of profit but encompasses the strategic allocation of assets to ensure long-term growth and financial security. It involves smart investment choices, retirement planning, and the intelligent use of savings mechanisms like high-yield accounts or tax-advantaged plans. Risk management, on the other hand, protects against potential financial setbacks. It includes insurances, diversification of investment portfolios, and an emergency fund to cushion against unforeseen circumstances.

Beyond the tangibility of currency, there are profound non-monetary incentives that drive contributions to the collective well-being. One such incentive is the sense of fulfillment that comes from making a positive impact on the lives of others, which can be more rewarding than financial gain. Additionally, the desire to build and sustain a community that thrives on mutual support and shared values can motivate individuals to contribute their time, expertise, and resources without the expectation of financial reward.

Crafting a mission and values statement is a deeply personal endeavor that reflects one’s ethos and aspirations. For example, my mission statement reads: “To empower individuals and communities through compassionate counseling, holistic wellness coaching, and continuous learning and advocacy, aiming to foster resilience, health, and happiness.” My values statement might resonate as: “I am committed to integrity, empathy, and inclusivity in all my professional and personal interactions. I value continuous growth, community engagement, and the pursuit of knowledge, all while nurturing the environment and advocating for social justice.”

Expressing these statements publicly solidifies a commitment to these principles and invites accountability. It serves as a guiding beacon for decision-making and interactions with others, ensuring that actions are aligned with the declared mission and values.

Support Fair Trade

[Read More] Supporting ethical, equitable, inclusive, sustainable, and beneficial organizations, free market businesses, entrepreneurs, and corporations. Benefit from your values. Demand adequate financial compensation for your’s and other’s knowledge, effort, time, and skills | engage with advocacy and activism: there is no such thing as unskilled labor.

Savings and Investments (Retirement Planning)

[Read More] Although I am not qualified to give financial advice, and am by no means an investment or banking expert, I can share articles about the importance of savings, investments, and preparing for the future; securing your financial stability.

Earnings Potential

[Read More] Although I am not qualified to give career advice, and am by no means a human resources expert, I can share articles about the importance of continuous professional development, continuing education, and job training opportunities. You can learn more about balancing your budget from the income and revenue side of your financial balance sheet.

Growth Mindset (Positive Psychology)

[Read More] From the world of positive psychology, character strengths and virtues, learn how to cultivate a growth mindset.

Passive Income and Additional Revenue Streams

[Read More] How to generate passive income, revenue streams, and generate wealth, given you have the tools, skills, knowledge, and resources at your disposal.

Glass Celings and the Gatekeepers

[Read More] The real barriers and obstacles in the way of success and flourishing. Poverty, unemployment, and underemployment are all far too complicated to be just a “lack mentality” or a “poverty mindset” or “stuck point thinking.” Glass ceilings and gatekeepers have evolved to maintain the elite upper class members of socioeconomic position from having to equitably share their bountiful resources. Public policy, legislative laws, tax codes and loopholes, and lax regulations and weak oversight all contribute to making it ever more difficult for upward mobility of the middle class to the upper class, and the disadvantaged class to even the lower middle class. There is also a phenomenon occuring that creates an us versus them paradigm between the professional, academic, scientific white collar working class and the trades, agriculture, service, and hospitality working class. These structures are in place to advantage the corporate, banking, investment, passive income, and legacy wealth socioeconomic class.

The Myth of Meritocracy

[Read More] Why do we glorify wealth and criminalize poverty. Why do the rich get richer and the poor get poorer. Part of it has to do with their mindset, education, training, and genetics, but there are so many other complicated factors and complex variables. Consider the school to prison pipeline. Consider the 13th amendment. An age of excess. Individualism and late stage capitalism. If an animal in a group in nature was hoarding all the food or resources in one area, and not eating any excess food or not utilizing the resources for the common good of the group, while the other animals starved or died, scientitsts would be scrambling to figure out was wrong with that animal. When humans do it, we put them on the cover of Forbes. I do acknowledge that the metaphor I used is an oversimplification of the issue, but it is just used to make a point. The single parent in line at the supermarket paying for their food with public assistance funds is NOT the problem.

Moral Behavior & Ethical Principles

Joy ~ Meaning ~ Purpose

  • Religion and Faithfulness
  • Sense of Belonging
  • Volunteering and Service
  • Atheist Collectivism
  • Meaning and Purpose
  • Empathy and Compassion
  • Generosity and Charity

Religion and Faith Based Practices

[Read More] If you have a Deist (Deity, God, Higher Power) belief system, you can reap the benefits of your practice without causing undue harm, while also avoiding aggressively projecting your beliefs onto other people who don’t share your beliefs. For example, congregating at a church, synagogue, temple, circle, or mosque, group or solo prayer, reflection, or meditation. If you are having difficulty reconciling the dissonance you feel about religion, or a higher power, you might want to talk to someone who can help you navigate this discomfort.

Secular, Humanist, or Atheist Collectivist Activities.

[Read More] Contribute through charitable channels, practice the virtues of generosity and kindness in collaborative efforts, and/or volunteer your effort, time, and energy to worthwhile causes.

Random Acts of Kindness (Empathy and Compassion)

[Read More] Do something nice for someone in secret. Practicing random acts of kindness can serve as a potent tool for brightening someone’s day and fostering a sense of community. These spontaneous gestures of goodwill, whether it’s paying for the next person’s coffee, leaving an uplifting note for a stranger to find, or helping someone carry groceries, have the power to ripple outward, inspiring recipients to pass on the kindness. Engaging in such acts not only enriches the lives of others but also nurtures our own mental and emotional well-being. This cycle of generosity can cultivate an environment of empathy and compassion, which is essential in a society that thrives on connection and mutual support. Through these small, yet impactful actions, we contribute to a more benevolent and harmonious world.

Social Support Networks (Foster a Sense of Belonging)

[Read More] Join a worthwhile and beneficial community organization, non-profit organization, or peer support group. Attend a 12 Step or other Self-Help support group meeting. Community and belonging are fundamental to our well-being, resonating deeply with our intrinsic need for connection and support. The presence of a supportive community can act as a social anchor, offering individuals a sense of identity, purpose, and shared values. In fostering a sense of belonging, communities become more than just a physical space or a group of people; they transform into a nurturing environment where members feel understood, valued, and accepted. This feeling of inclusion can lead to improved mental health, as individuals are empowered to contribute meaningfully while also receiving emotional sustenance. Moreover, such communities often become catalysts for change, advocating for member welfare and societal progress. In essence, a strong community enriches lives, not only meeting fundamental social needs but also strengthening the collective resilience to navigate life’s challenges.

Participate in Life (Find Meaning and Purpose)

[Read More] Find an opportunity to use your virtues and strengths, on activities that align with your values, that is, the things that energize you, more often. The quest for meaning and purpose is a central pillar in the architecture of human existence, deeply intertwined with our values, moral behavior, and ethics. At its core, meaning provides a compass, guiding us toward actions and goals that resonate with our innermost beliefs and principles. It offers a lens through which the chaos of life can be interpreted and understood, offering solace and direction amid uncertainty. Purpose, in turn, acts as the propellant for our endeavors, fueling our ambitions and driving our commitments to causes greater than ourselves. When aligned with our values, our pursuit of purpose can elevate our actions to moral exemplars, transforming individual aspirations into collective ethical milestones. Ethics serve as the boundaries within this pursuit, ensuring that our search for significance not only fulfills us but also contributes positively to the society in which we live, fostering a life that is not only well-lived but also well-regarded. Together, meaning, purpose, values, and ethics form a harmonious quartet that orchestrates a life of fulfillment and societal contribution, ensuring that our individual narratives weave into the larger human story in a manner that is both responsible and rewarding.

Philanthropy (Generosity and Charity)

[Read More] about genuine and authentic philanthropy that is altruistic, generous, and charitable. Learn about the power of privilege and the benefits of making generosity and charity part of a daily routine of kindness and compassion toward others.

Volunteering & Service to Others

[Read More] An article that delves into the profound impact of helping others, not as an occasional gesture but as a consistent practice embedded in our daily routines. It explores how acts of kindness and compassion can transform not only the lives of recipients but also those of the givers, creating a ripple effect of positive change in communities.

Evening Routine

  • Prepare Tomorrow’s Goals
  • Prepare for Tomorrow
  • 15 Minute Tidying Up
  • Music Playlist
  • Reflect on Acheivements
  • Relax Your Muscles
  • Aromatherapy
  • Sleep Hygiene
  • Update To Do List
  • Snack Lightly
  • Set Bedtime Alarm

Prepare Goals for the next day

[Read More] Setting goals for the next day before bedtime can offer various benefits that contribute to personal and professional development, as well as overall well-being. Defining your goals provides a clear roadmap for the following day. It helps you focus on what is important, enabling you to direct your efforts toward high-priority tasks. Setting goals allows you to allocate your time resourcefully. You can estimate how much time a task might take and plan accordingly, which can prevent overcommitment and reduce time-related stress. Taking the time to consider what you want to achieve the next day can be a mindful practice, allowing you to live more deliberately. When you regularly assess and set goals, you become more adept at adjusting your plans in response to changing circumstances, enhancing your resilience. By preparing your goals the night before, you create a proactive framework for your life that can lead to enhanced achievement and personal satisfaction.

Reflect on your daily achievements

[Read More] Jot down your thoughts in a journal. Journaling is good for mental health by reducing stress and helping you remember good ideas before sleep. You don’t need to write a novel in a night, but you can address the thoughts and emotions that you’ve been putting on hold all day. Put some chamomile tea in your favorite mug, put pen to paper and let it flow. By taking 10 to 15 minutes, you may be surprised at how many lines get filled.

Clear your head with a to do list

[Read More] Create a schedule with designated worry time, write down reminders before you get into bed. Creating a to-do list prevents the mind from worrying about tomorrow’s tasks. Bedtime writing is a mental dump of information that organizes future responsibilities and allows you to release anxiety. When you wake up in the morning, you’ll have an itinerary ready to start the day.

Relax your muscles

[Read More] Complete a quick foam rolling SMR, lacrosse ball SMR, or yin restorative yoga session. Foam rolling, also known as myofascial release or trigger point therapy, can reduce muscle soreness and stiffness. Similar to a massage, it relaxes tight muscles and increases blood flow. You’ll go from being stiff as a board to a ball of putty in no time. Yoga is the ultimate grounding practice. Poses like downward-facing dog, cat-cow, and child’s pose push stress out of hamstrings, shoulders and lower back. Other positions will loosen muscles that you didn’t even know were tight. For best results, listen to your bedtime playlist and focus on breathing and calming yourself.

Prepare for Tomorrow

[Read More] Spending 5 minutes every night preparing for the next day before bedtime can yield numerous benefits, ranging from psychological to practical advantages. This time can also be used to reflect on what was learned during the day and how it might apply to future situations, contributing to personal growth. Incorporating a brief period of evening preparation into your daily routine can be a simple yet effective way to enhance your overall well-being and success in your personal and professional life.

Eat something light and healthy

[Read More] Eating late meals and drinking alcohol before bed can create unhealthy sleep habits and encourage weight gain. Try longer fasting and limiting your eating window to 10 hours per day, to improve your metabolism and sleep quality. In case you do get the late-night munchies, try healthier food options like oatmeal, yogurt, or nuts to boost your melatonin levels before bedtime.

15 Minute Tidy Up Session

[Read More] Spending 15 minutes every night tidying up your living space before bedtime can offer several benefits that touch upon both physical and psychological aspects of well-being: stress reduction; improved sleep quality; enhanced productivity; promotion of routine healthy habits and rituals; mental clarity; saving time; staying organized; and prepared to receive guests at any moment.


[Read More] Essential Oils, candle, humidifier. Aromatherapy at bedtime can provide various benefits, which can be explained through both scientific research and anecdotal subjective reports from traditional use. While many of the benefits are supported by anecdotal evidence and some research, response to aromatherapy is subjective, and what works for one person may not work for another. Additionally, the quality of essential oils and the method of delivery can affect the outcome. Always use essential oils safely, and consult with a healthcare professional if you have any concerns, especially if you’re pregnant, nursing, or have a chronic health condition.

Set an Alarm to Prepare for Bedtime

[Read More] You should start your bedtime routine at a consistent time each night. You can set an alarm or notification on your phone using the iPhone sleep timer or an Android mobile app. It will be a help signal that it’s time to unplug and start your bedtime routine.

Create a pre-bedtime playlist

[Read More] Making a bedtime playlist can help you start letting go of mental attachments. Psychology studies have shown that listening to music can help encourage sleep and improve sleep quality. In one sleep study, 62 percent of participants reported using music in their nightly routines to help lessen stress.

Bedtime Routine and Sleep Hygiene

[Read More] For those who do not get enough sleep on a regular basis, implementing a bedtime routine can provide a foundation for sufficient rest. A bedtime routine is a set of activities you perform in the same order, every night, in the 30 to 60 minutes before going to bed. Drink something warm (like Tea or Milk) with no caffeine. Lower the lights and the thermostat to hibernate. Wash off stress in the shower or bath. Brush and floss your teeth (to maintain healthy teeth and gums). Turn off your electronic devices before bed. Use a weighted blanket or pillows (or partner) to cuddle with. Practice a meditation. Read a good book.

Mindfulness Skills

[Start Course Here] If you are participating in the Mindfulness Masterclass, the following are weekly tasks associated with the course modules.

  • Watch the videos
  • Read the course lessons
  • Read additional articles, blogs, or books
  • Complete the online activities
  • Complete diary entries and/or journaling
  • Complete the practice homework assignments
  • Fill out the practice logs

Parts Work: Internal Family Systems Therapy

[Start Course Here] If you are participating in the Mindfulness Masterclass, the following are weekly tasks associated with the course modules.

  • Watch the videos
  • Read the course lessons
  • Read additional articles, blogs, or books
  • Complete the online activities
  • Complete diary entries and/or journaling
  • Complete the practice homework assignments
  • Fill out the practice logs

Critical Thinking Skills

[Start Course Here] If you are participating in the Critical Thinking Skills Course, the following are weekly tasks associated with the course modules.

1. Watch the videos

2. Read the course lessons

3. Read additional articles, blogs, listen to podcasts

  • The Skeptics Guide to the Universe
  • The Huberman Lab
  • Big Think
  • The Decision Lab
  • The Thinking Shop
  • Stanford Encyclopedia of Philosophy

4. Books for the course:

  • Critical Thinking for Dummies
  • Elements of Critical Thinking
  • The Skeptics Guide to the Universe

5. Complete the online activities

6. Complete diary entries and/or journaling

7. Complete the practice homework assignments

8. Fill out the practice logs