​Snapshot that bingo card and this week I would love to inspire you to choose one bubble. Make that one non-expensive thing your self-care focus for this week.

These stats are crazy right? 65% of women have trouble saying No! 

Why is it so hard to set boundaries and just say no?

​As the research above states it comes down to a feeling of GUILT + OBLIGATION.

It's high time to flip the switch on that.

"If you’re feeling boxed into doing things you don’t want to do, don’t continue the cycle. Now more than ever is the time to prioritize your mental health and your happiness. At the end of the day, that’s what is most important!" - Thriving Centre of Psychology

Recently coming off a 7 week summer school break for my son here in Singapore (with a lack of  affordable school holiday programs) I was chatting to another Mum about how we've coped.
​
She said "Wow, you've got strong boundaries!" I said yes absolutely. I've hit burnout enough times(!) to learn what I need to operate at my best, and now I honour that.

These are some of the self-care habits that I stick to. 
​

• ​Taking a long bath/shower with a home facial and shaving your legs
• Not skipping breakfast, or sitting to drink your coffee while it's hot in peace
• Asking someone to look after your kids/pets while you take a breather (walk, gym class, etc)
• Not booking back-to-back big days when your energy is already spent
• Scheduling those health appts that have been on the bottom of the list forever
• Not answering someones call when you don't have the energy or time
• Saying 'No' to people, places and things that aren't in alignment with what you want

Remember, you're worth every effort you invest in yourself. 

Life is always going to be busy, and I know you probably don't have the time, energy,  or resources right now for self-care. 

But if you don't put yourself on the priority list now... who else will? 

Any comments or questions, please reach out.

Have you inadvertently fallen into the trap of becoming addicted to that constant state of being busy?

​We've grown accustomed to this continual rush, over-committed on the move.

And I get it, there is always so much to do. Work, home, family, life. We live in an "on demand" society, where everything is urgent, and everyone expects everything to be done yesterday.

Now, I'm not saying being busy is inherently bad. We definitely have learned how to multi-task and get sh*t done!

But let's be real - when we are sucked into this whirlwind of non-stop activity, we often disregard own own well-being and miss out on the subtle signals our own bodies are trying to send us.
​

• About 38 per cent of women report being chronically time stressed – that is, they feel rushed for time “often” or “almost always”
• The most time stressed people in Australia are the 35 to 44 age group where almost half report being chronically time stressed.
• In the 25 to 34 and 45 to 54 age groups, about 42 per cent report being chronically time stressed.
• Having children aged under 15 is highly correlated with higher levels of perceived time stress.
• Women with two or more children are 15 to 25 per cent more likely to feel chronically time stressed compared with women with no children.

​Higher levels of time stress are correlated with worse mental health, lower self-rated health, less exercise and lower life satisfaction. (sourced: https://pursuit.unimelb.edu.au/articles/a-third-of-australians-under-chronic-time-stress)

​And have you ever noticed that after a crazy stretch of hectic months, the moment you finally give yourself a break, take a vacation or even just a single day off - you end up falling sick?

Here's why:

1. Biologically, when stress kicks in, our bodies pump out more cortisol, that key stress hormone. And when cortisol is in overdrive, it can decrease our immune system.
2. Physically, what happens when we take a break? We stop. It's almost like our body says "PHEW! She's quiet! But for how long??". Sickness is a forceful stop to reset and recharge.

So, my message is this: Busy isn't always better.

Could "busy" taking you away from something you don't want to deal with? What is your constant "need to be busy" behaviour telling you?

Take a moment to reflect today:

• Are you using busyness as a way to avoid addressing certain aspects of your life?
• What messages might your body be trying to communicate to you that you've been missing due to your busy schedule?
• Where can you quiet the busy in your life and truly connect with your needs again? 

And let's stop wearing "busy" like a badge of honour and telling each other how busy we are. I would much rather hear about how quiet, content and happy you've been!

The truth is, when your life is jam packed – you’ll be less likely to have time to be present from the multi-tasking and external noise.  And being present is the place where feel MORE happiness, joy and contentment. What’s more important?

Janel Briggs

If you need support to help you release stress and calm your mind check out my free guided meditation here for relaxation.

Finding motivation, and achieving a work-life balance are two topics that come up a lot in my coaching, and truthfully, it’s taken me a long (very long!) time to work out the formula to this problem.
I don’t know if you can relate to this, but I’ve always been the sort of person who is “ALL IN 100%” on something.
In my corporate career if I was working on a deadline, I was ALL IN, meaning motivation for ANYTHING else in my personal life got pushed to the bottom of the list.
Later, owning my own business in the early years, if I was working on a project, or studying, or exploring a new idea, I was ALL IN and my motivation for healthy habits like exercise, eating well or sleep got skewed.
And if I was focusing on living, enjoying personal time OFF work, travelling (or at times battling my own mental health journey) - then I was completely checked out and unmotivated for work, exercise or ANYTHING else!
If you are an ALL IN kind of person, I want you to know that this isn’t necessarily a bad thing.
There is no doubt, you’re a go getter and have probably achieve great outcomes!
Until… you hit burnout, or the all or nothing mindset becomes an issue and other areas of your life begin to fall apart.
What I realised is that my mind was stuck believing these three things:

So, in order to be “in balance” I thought I had to dedicate 1/3 of my time to work, 1/3 of my time to family, 1/3 of my time to personal every week.
​
However, I call this elusive as this is an unrealistic goal. Nothing in life happens in equal parts!
As humans we are cyclical beings.

Every year our planet runs in seasons – no matter where you live there is a cycle and a change of season. Some countries like here in Asia has 2 seasons (dry/wet), where the majority of the rest of the world has 4 distinct seasons. It's planetary.

As women our body runs in hormonal cycles, which means our energy levels will always be in flux. Science tells us that there are certain times within our hormonal cycle that are better for productivity, exercise, and rest. It’s biological.

When I started to understand and accept that life also runs in cycles and seasons, I began to feel more motivation and my mind expand with self-compassion.

Consistent MOTIVATION is cultivated from self-compassion, NOT GUILT.

In the cycle of life there will be months where work takes priority, and weeks where family takes priority, and then other times of the year when your personal and health goals will take priority. Ask yourself this:

What is the most important thing you need to be focusing on - right now this week or month?

Now, if I am in a season of increased work or study, then it’s I allow myself to create boundaries around my energy and reduce plans, commitments or tasks in other areas of life. Similar for family and person life.

The key is to:

•  Remember it’s not FOREVER this is a season or a cycle
• Reframe going ALL IN – perhaps it’s 80 work/20 life - instead of 100/0 where you drop everything else
• Reset and notice the signs when one area of life is out of skew BEFORE you hit burnout

Flowing within the cycle you are in, instead of berating yourself for not doing X or achieving X - means you’ll be more motivated.

Let’s talk about habits for a minute.

We learn habits through our conditioning, or from repeated past experiences. Our habits become imprinted as patterns or programs within our nervous system and brand, stored within the 95% unconscious part of our mind.

Once a habit (good or bad) is formed it occurs outside of our conscious awareness, and will continue operating the same program until a time where you bring the habit into your conscious awareness, and create a shift or change.

We all get so frustrated with ourselves and inflict so much guilt whenever trying to break “bad habits”.

But, I think the main point we forget is that if habits are learned from repeated past experiences – then we have to CONSISTENTLY repeat the experience, until which time the unconscious mind re-programs a new pattern.

The first step to habit change is always AWARENESS.

Becoming consciously aware so that you can see these patterns and "wake yourself up" to a new way of living. As yourself this:

What habits in your life today are working for you, or against you?​

There is nothing more un-motivating that trash talking yourself.
I call GUILT the swampland of the soul – guilt will always keep you STUCK in the place you are in.
If your mind is on a loop of dishing out rude comments, telling you how bad you are and filled with negative self-talk – then you are ALWAYS going to feel unmotivated to do the THING. No matter what the THING is!
Self-acceptance, and taking action are how you are going to stay motivated and find your version of work-life balance. As yourself this:
Wherever you are right now, love yourself for the cycle you are in. 

Photo credit: @lizandmollie

There is nothing more un-motivating that trash talking yourself.
​
I call GUILT the swampland of the soul – guilt will always keep you STUCK in the place you are in.
If your mind is on a loop of dishing out rude comments, telling you how bad you are and filled with negative self-talk – then you are ALWAYS going to feel unmotivated to do the THING. No matter what the THING is!

Self-acceptance, and taking action are how you are going to stay motivated and find your version of work-life balance. As yourself this:

Wherever you are right now, love yourself for the cycle you are in. 

And if you don’t know where to start to bring kinder thoughts into your life… begin with reading, writing or speaking positive affirmations every day.

Powerful "I am" and affirming statements. 

This healthy mindset habit that is going to help you to feel more motivated and shift your mindset to having more positive thoughts.

>> If you're new to this concept I have a free guide to help you get started >> DOWNLOAD MY FREE AFFIRMATIONS LIST HERE

THIS is the one habit you want to start, and even better - it's completely free.

As you navigate and redefine what work-life balance looks like for you personally take this newfound awareness and embrace the cycle or season you are in. Whenever you find yourself off chart, you can always reset. But, remember the foundation of your motivation will be built on self-compassion, not guilt.

​
About the Author: Janel Briggs is a NLP and Timeline Therapy Practitioner on a mission to support women across Australia and Singapore in healing their professional anxieties, insecurities and imposter syndrome to build unwavering confidence and self-belief. The goal is to level up your life and career by learning how to to live fearless and anxiety free! Connect with Janel on social media via Linkedin or Instagram.

All the things you don't have... all the things that aren't going well for you?

"I don't have enough X (money, time, friends)
Why can't I have a new X (job, relationship, car, house, handbag, etc) like so-and-so?!?!
I never get the X (good opportunities, promotions, luck)"

Leaving you feeling unfulfilled, and on a constant churn of stress while pushing and striving for more?

It's easy to fall into the trap of longing for all that we don't have. I've certainly done it. Too busy looking over someone else's fence at what they're doing, instead of focusing on being present in my own backyard.
We live in a world that often emphasises comparison and scarcity; Social media is a huge trigger.

If you've been wondering, how to get out of this lack mindset and feel good about your life, you probably don't realise that you have a few things within your control today, that can help you shift your mindset. Even if you stay in exactly the same position you are in.

Here 's how to get started:

​If you are following accounts that make you feel "ick" after scrolling, then mute these accounts for 30 days.

See if you missed the content?? If you did, then go back to it and re-test how you feel after a break. If you didn't miss it at all, and you noticed a positive shift ... then unfollow the account.

Social media's general purpose is for connection and entertainment. If you're not feeling those things, then you won't miss anything that was good for you!

I know, I know... everyone talks about gratitude. But that's because it works! Science tells us that when you shift your focus to appreciate what you already have, you'll feel MORE content.

"I am grateful for... "

Write down 3 things you are grateful for every day, on paper, in a journal, or your phone. I've even had a client who prefers to voice note her gratitude while she walks in the morning! Love it.
 
A few years ago I read a phenomenal book by Louise Hay, called “You can Heal Your Life”.

Louise is the grandmother of self-help books and the queen of affirmations and gratitude. One chapter in the book was really transformation for me. Louise talked about her own feelings of lack around money, and fear of her finances.

To combat this anxiety and overwhelm she use a small shift in language that had a huge impact. Each and every time a bill arrived in her mailbox; she would BLESS THE BILL and say:

"Thank you for the money in my account to pay for this bill. I appreciate this bill, knowing I have the funds to pay for it."

And, somehow she would find the money to pay for the bill, without stress.
​
Wow, what a concept! Even reading this - how different does that feel?

• Celebrate how for you've come

​We often forget the challenges and obstacles we’ve conquered.

We also usually are not comparing apples with apples. We get stuck looking at other people’s success and comparing our apple experience with their orange experience! It just doesn’t make sense.

Celebrate your big and small steps.

“I am proud of myself for … “

• Celebrate what you have NOW

Look around you right now. Where are you sitting? What do you already have around you right now? Little moments happen every day that are proof that you are on your way to abundance, look for them and celebrate those moments.

5 years ago, I used to DREAM of the coaching business I have now! Imagine if I had of given up … because I got stuck in comparison and lack? There was healing, learning and growth I needed in order to become the Coach I am today. It was all worth it!

Author Gabby Berstein in her book Super Attractor has this wonderful concept she uses for celebrating and focusing on abundance.

It’s called “Gathering Twigs”. You create a list on your phone and every time you have a win, something good happens, or there is a sign that shows you that you are on the right track, you write it down.
​
I did this FOR YEARS. And it works. Anytime I felt lack or comparison, I would start a new list. Looks like this:

• And, instead of comparing yourself to someone else... try celebrating other people!

Comparison and judgement lead to resentment. Resentment is like anger, it can be toxic and poisonous. It will eventually eat away at the container it is in.

If you are walking down the street and notice a woman with great shoes, and immediately you feel envy - compliment her. Either out loud to her, or in your mind. Sounds like:

“Wow, amazing shoes, I love them”.

If you are scrolling social media and notice someone who is celebrating and achievement and you immediate feel less than, or upset that you don’t have what she has – celebrate her. Sounds like this:

"Well done, that's amazing. Good for her getting that new (job, relationship, house xyz). I know I am on my way to getting that soon too."

See how different it feel?

Remember, your journey is unique. You can and you will get to where you want to be. Staying present in your life, focusing on gratitude and celebrating your accomplishments is how you will get there.

All the best,
JB

​Have you ever found yourself seeking happiness through external validation?

For years, I placed my happiness in the hands of others, constantly thinking that if certain people or circumstances aligned in a certain way, then I would finally be happy.
​
I would catch myself saying things like, "If my parents, sister, husband, son, boss, colleague, or X did THIS, then I would be happy."

I tied my happiness to achieving good grades, receiving recognition at work, earning a promotion, or even reaching specific milestones in my first business.

My joy was dependent on external factors and the validation they provided.

The problem was, and what I've realised through Mindset Coaching, is that MY long term happiness is an internal job... I am the only one that can change it or make it happen.

Yes, the external factors could give me a temporary hit of happiness, BUT they could never give lasting contentment. Here's why:

* We cannot control the external factors! Or other people's opinion of us

*   We cannot control how much or little someone loves us! Or HOW they specifically show us love

The key was... I had to learn to know, love and accept MYSELF (all facets and parts of me) - in order to find my self-worth and experience a contentment that I never even knew existed.

And the most amazing thing happened, when I stopped seeking external validation...

I got my power back!

​In this video, I share the three crucial steps I took to break free from the cycle of seeking external validation and find true self-worth.

Let me detail the 3 steps I took for you here:

I learned that I cannot control other people's actions, reactions, behaviours or even the way they love and treat me. I cannot control every single outcome, to every situation in my life.

​There will be uncertainty, there will be change, there will be things that do not always go my way. No matter how hard I work or try to make it different. 

I can only control what is within my circle - my mind, my body, my emotions and my behaviours. How I think, reaction and respond is up to me. 

I started my day with a simple shift. In order to love myself fully and build self-worth I need to be the most important person in my world, my needs matter. My own self-care has to be a priority. 

I decided to wake up 15 mins earlier, to sit listening to a short 5 min guided meditation and I did 10 mins of journaling positive affirmations - something I had never done before!  (If you are new to meditation I have a few to help get you started here)

I spent 10 mins stretching and doing yoga, then ate a healthy nourishing breakfast and I listened to music while getting ready for work. 

I found this short 20-30mins of "me-time" first thing in the morning would calm and refocus my mind, before the chaos of the day began.

When I filled my "needs cup" first, I found I wasn't looking to other people or external factors to fill my own needs. 

I began a new habit where once a week I would do something that brough me joy - something just for me. Where I didn't have to do anything for anyone else. 

You see, I began to remember who I was outside of all the labels and hats I wore. Outside of the expectations, demands, stress and achievements of work. 

I started to love and reconnect to my inner child, the part of me that had gotten lost from putting all my happiness eggs outside my own basket. The part of me that was waiting for someone else to love, care and adore me, the way I wanted. 

It's an empowering feeling not waiting for someone to give you everything you need.

I began to breathe easier and smile more often. Life felt less heavy and more enjoyable.  

I realise that it had to start with me, just like it has to start with you.

And I am here to tell you - YOU can absolutely do it too. 

​JB

​The most important day, is the day you decide your mental health is what matters most.

Once you create this mindset shift, you'll find quite a few things get easier to manage: 
​

• Setting healthy boundaries
• Who you will and won't spend time with
• The problems and drama you'll give your energy to
• Making decisions about the future

I think so much of the time, as women, we feel like putting ourselves first is somehow selfish. But, it's not. It's actually healthy! How can you continue to give the world from an empty cup?

I certainly couldn't. I was at the rock bottom of my priority list. My cup was so empty when I first recognised my mental health was a problem, I couldn't even muster the energy to get out of bed to feed my 3yo son.

(Tap to listen to my story...)

My first (and biggest!) mindset shift was recognising that I was the only person who could actually change that situation.

No one was coming to fix me. No one was coming to save me. 

I had to be the one who decided enough was enough, it was time for something to change.

My wish is that I can empower you with 5 Simple Questions for Checking in on Your Mental Health so that your life doesn’t get to its lowest point, before you decide it’s time for something to change.

Let's get into it:

1. How am I feeling emotionally right now?  

Checking in on your emotional state is an important step in assessing your mental health. Ask yourself:
 
“How am I feeling in this moment?”
“How long have I been feeling this way?”
 
In times of external stress, we often deny our emotions, push them down and say, “I’ll deal with that later, I don’t have the time for this”.
 
The funny thing about emotions is… we have to feel them, to heal them. Our emotions will continue to arise, in small or big ways, until we do.
 
And at some stage they could even become super overwhelming - anxiety, anger, frustration, sadness – derailing you from every day life.

2. Am I taking care of my basic needs?

Mental health is closely intertwined with our body’s wellbeing. Your body may begin to show symptoms of poor mental health before you even realise it consciously. Muscle tension, pain, feeling restless, headaches, insomnia, appetite changes are all key symptoms. Ask yourself:

"Are you getting enough sleep, skipping meals, eating balanced meals, and engaging in regular exercise?"

Neglecting your body’s basic needs can contribute to fatigue and the body’s stress. If you are not well slept and nourished, the mind has less resilience and finds it harder to process stress and emotions.

3. Am I managing stress effectively?

Are you feeling overwhelmed and constantly under pressure?

• Is the stress from X (work, family, relationships) causing you to reach for sugary foods, alcohol, cigarettes etc, more often?
• Do you find yourself staying up later binge-watching TV or scrolling your phone to “zone out”.
• Are you isolating more often from friends and loved ones?

Take a look at your coping mechanisms and self-care practices. Health stress management can be as simple as making time to move your body, meditate, journalling your thoughts or connecting with a friend – after a rough day.

4. How are my relationships influencing my mental health?

Our relationships and the people in our life play a crucial role in our mental health. Ask yourself

“Do you feel supported, valued, and respected?”
“Do the people you spend time with uplift you, or drain you?”
“Is this connection healthy for me right now”?

Perhaps it’s time to create a healthy boundary and/or take some time away from the people who maybe feeling toxic right now, to recoup your energy.

5. Am I engaging in activities that bring me joy and fulfilment?  

When our external stress is at capacity, we forget about the simple act of doing things that bring us joy. If you are giving out all your energy to work, or other people’s problems – life is going to feel bleak really quickly. Ask yourself:
 
“When was the last time I did something just for the fun of it?”
“What is one thing that I could do, to bring more joy into my week?”
 
If you’re looking for ideas for spending quality time with yourself, perhaps try one of these:

• Take off on an adventure, go on a bike ride
• Go to see a funny movie
• Grab a good book and go on a picnic
• Spend time in nature
• Baking or cooking (for no particular reason!)
• Puzzles, painting or crafting
• Organise dinner with a friend who always makes you laugh

​Remember, checking in on your mental health is an ongoing process. It’s essential to be honest with yourself and seek support if you notice any persistent concerns or challenges.

There is no downside from ever working on your mindset or making some simple chances to your daily habits!

​As you probably know by now, our LIFE is a journey filled with countless ups and downs, twists and turns, and unexpected challenges within our story.

Along this path, we often encounter mental and emotional roadblocks that hinder our progress, cloud our judgment, and leave us feeling stuck.

Whether it's confusion about the next step, anxiety about making the right decision, hitting a creative or career block, a lack of motivation, or crippling self-doubt, the mind spins:

Where am I going? Am I happy? What am I doing? When will I be happy?

These obstacles can be frustrating and overwhelming, making it very difficult to move forward.

Previously, before experiencing mindset coaching, I personally would have notched a roadblock up as failure. My mind had been programmed from a young age, that anything less than 100% was failure. 

• If I received a NO from someone - this was a failure
• If I heard criticism (even if it was constructive) - this was a failure
• If I saw an outcome that was out of my control - this was a failure
• If something didn't live up to the expectation in my mind - this was a failure

I would be totally stressed out, spiralling into anxiety overthinking all the WHY's and WHAT IF's... ultimately not feeling good enough.

Which never EVER helped the situation! When negative emotions  and fear rule the situation - it makes EVERYTHING harder.

What I've learned since then is that hitting a mental or emotional roadblock does NOT mean I am a failure, or it’s the end of the road.

It's actually a fork in the road, a good check in point.

Here's why:

An emotion in itself is a feeling, and feelings are not facts.

The study of NLP (Neuro-Linguistics-Programming) tells us that we experience our first negative emotions in early childhood, typically 0-7 years old.

If the negative emotion that we felt for the very first time (like fear, anger, hurt, guilt or sadness) was too confusing for our young mind, or left unresolved, the memory of that experience (and our reaction or response to it) is stored within the unconscious part of our mind.

The part of our mind where our habits and patterns are formed, that essentially runs on auto-pilot.
The mind then uses this past experience as a reference point for each time that specific emotion is arises in future. Unconsciously filtering new information coming in and present-day experiences on that past trigger point, even though we are no longer a child.

The mind unconsciously in a split second says “remember that time you felt scared about X when you were young? This is JUST LIKE THAT”. When in 99% of circumstances it is not.

So, our response as adults now to the fear is bigger and can often be out of proportion to the context of the situation in front of us.

Have you ever wondered “Why am I so fearful of X, when other people are not? Why do I get so angry and frustrated about X, when so-and-so doesn’t even care? Why can’t I let go of it?”

This is why, shown in my example above, I continued to notch up every “No” in my life as a failure. My mind had unconsciously stored an experience of failure when I was 7yo. From that moment I learned to react and respond with fear in a specific way any time there was a possibility of failure. This inhibited me in many ways throughout my adult life.

The specific coaching that helped me to realise all of this and release my fear of failure and reprogram the self-limiting belief I had formed that I was not good enough, was the transformational process of TimeLine Therapy®.

You can watch my video below to learn more about TLT or read about it here.

Now thankfully, when a roadblock presents itself, I like to see the situation as a unique opportunity for inner growth and self-reflection. I am no longer trapped by fear of failure.

And this is what I want for you too. It is the reason why just 6 months after working with a Mindset Coach myself in 2017, I went on to retrain and become a NLP and TimeLine Therapy® Practitioner – so I could pay this gift forward to other women just like me.

Where do we start when we hit a mental roadblock?

Absolutely, we need to honour our emotions and express them. There is a saying I like to remember:

“What we resist - will persist”.

You can only deny emotions for so long. We must begin to unpack the emotion and the trigger, and find healthy ways to release the emotion. The most powerful way to do this for me is to journal my thoughts.

And instead of falling to pieces I stop and ask 3 simple questions to check in:

1. What emotions am I feeling? Why is this situation causing me to feel this way?

2. What are the options in front of me?

3. What is this situation trying to teach me? Or, what can I learn from this?

When you are learning you are growing, and you are NOT failing.

It's during these challenging moments that we have the chance to zoom out, look for higher perspectives, and tap into our intuition to find the solutions to move forward with ease.

Conquering the fear of failure always begins with a process of self-discovery. The inner work for emotional healing may require patience and perseverance, but please know you are not alone! There is guidance and coaching available to support you, whenever you are ready.

The truth is, habit change ultimately feels hard because it requires us to break free from our automatic behaviors and deeply ingrained patterns. Our brains are wired to seek out familiarity and routine, making it difficult to create new habits and replace old ones.

However, if we can approach the habit change with more self-compassion and make it esier with smaller more achieveable steps it is possible to create lasting change! By doing so, we can break free  from old patterns and live a happier, healthier, and more fulfilling life.

If you have any questions or comments about this topic please reach out!
hello@janelbriggs.com

May is Mental Health Awareness Month, aimed at raising awareness on the importance of opening conversations about mental health to help release the stigma. AND always a great time to prioritise our own mental health check-in.
 
Most women I've been talking to share with me that it’s been a crazy start to 2023. Post-pandemic life is as busy as ever, we are back to rushing and packing as much as we can into every day, week, and month. Juggling work commitments, family, relationships, and social life. Keeping everything afloat and as best we can moving forward.
 
With our constant connection to technology and the digital world, it can be difficult to fully take a break and give our minds the rest they need to recharge  our energy.
 
I recently went on a mini break, adventuring to the remote Pangkil Island in Indonesia, where I consciously decided to take a 4 day digital detox, for my mental health. I had noticed the signs of verging on the edge of burnout after an increasingly busy first quarter of work (and life!). 

Even coaches need "mental health check-ins!" too.
 
I actually couldn't remember the last time I shut off completely from technology. I don't know if I've EVER done it for a longer period of time that 2 days since opening my first online business in 2014. 
 
That's when you know it’s definitely time for a digital detox.
 
So, I told my clients I would be “offline”, left my laptop at home, and bit the bullet! I put my phone on airplane mode for 4 WHOLE days.  

And, WOW.

All I can say is that is was TOTALLY FREEING to not be "ON" 24/7:

• I found myself going slower
• Being super present in conversations
• Enjoying the little things much more
• Getting great sleep and super relaxed
• Clearer mindset

Imagine that!

Now, I have to admit I already have strong boundaries with my phone and technology. But I found being completely OFFLINE was sooo good for my mental health that it was surprisingly HARD to come back to the social media and online world after 4 days!

I wished it could have be longer.

The health and wellness industry tells us that taking a digital detox can have many benefits for our mental and physical health:

• Reduces stress and anxiety levels and improve overall well-being
• Improves sleep with less time on electronic devices sleep patterns are less disrupted by blue light
• Increases productivity and improves focus. When we're not constantly checking our devices, we’re less likely to multi-task and can focus better on the one thing at a time to get more done
• Improves relationships and a sense of being present by giving more quality “connection” time with loved ones
• Boosts creativity and problem solving. Being disconnected from technology can give our minds a chance to wander and come up with new ideas

​If it's been a while, and you’re feeling exhausted, BUT find the concept of 4 days off the grid super confronting... here are four baby steps you can take for a mini digital detox:
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​1) Create a boundary around when you pick up your phone in the morning and evening

Is 6-7am when you first open your eyes to a blast of notifications and emails the best way to begin the day? Could you not look at notifications until 8am? Could you turn off your phone for the night at 8-9pm?

2) Set time limits on your social media apps (you'll find this option in settings!)

3) Move all of your social media/email apps OFF your home screen to 2-3 swipe pages across

If you're the kind of person (like me!) who cannot stand seeing a red notification and has to urgently actioon THIS really helps.

4) Pop your phone on DND for 4, 6 or 12 hours 
 
By setting boundaries with technology, we can improve our mental and emotional well-being, reduce stress, and increase productivity. You may not find it easy at firs to step away from your devices, but it is beneficial for overall health and happiness!
 
Any step you can take towards a digital detox is going to be powerful, it’s a tool that can help you disconnect from the digital world and reconnect with yourself, your thoughts, and be more present in your surroundings.
 
The ultimate goal is to create a healthier balance in our lives, where we feel more present and energised!

Try one or two and reach out to let me know the outcome?
 
All the best,
Janel