Hot to Form Healthy Habits

I don’t know about you but when it comes to keeping habits, I am usually a little all over the place when it comes down to it. Of course, the intentions are always good, but sometimes I lose focus, lose interest and my big plans usually fall flat.

After many attempts at fighting the desire to form a habit and then rebelling against what’s expected I have figured out some secret weapons informing and keeping habits.

· Tip #1: Learn how YOU operate.

One of my favorite things I did last year was take the Myers Briggs personality test and learn more about me as a person. When you learn more about how you operate it can make all the difference in how you begin to approach things like forming habits.

For Example as an ENFJ, I know that I can be a bit, well VERY idealistic. In order to combat this, I need to reel myself in a bit and start small with forming habits but keep my big ideas at the forefront to keep me motivated!

You can find the test HERE https://www.16personalities.com/free-personality-test and use your results and the next three tips to start to build the healthy habits that you want!

· Tip a#2: Give yourself a time slot.

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Sometimes if I know there’s no definite ending point I won’t even begin trying, even if it’s something I actually want to do. So instead start with a week-long commitment and when the week is over, start your week goal over again.

This way if you have a hard time committing to something long term by keeping things simple you’re more likely to continue with it, especially if you realize you actually enjoy doing it.

· Tip #3: Show yourself some Grace

Okay so one thing I find about forming habits, after a few weeks (or days) of staying on track something might get in the way and you have the time, forgot, or maybe just chose to not do it. In these situations, I usually get discouraged and quit since my plans for perfection have been derailed. This is where the grace part comes in.

It’s good to remember that nobody is perfect no matter what their Instagram feed looks like or how they come off. Everyone gets derailed, and it’s OK the only thing you have to worry about is to keep moving forward.

· Tip #4: Remind yourself WHY you started

When you first decide what habits you want to form write down a list of WHY you want to make the habit. If you want to go to bed early because you don’t want to be grumpy with your family in the morning then write it down. This way if you start to move away from your new habits you can take a look at the list and use it as motivation to stay on track!

Hopefully, with these tips help you feel motivated to form and keep those healthy habits!

Thank you so much for stopping by and checking out this post!

As always, lots of love and have a wonderful day!

-Sonya

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How to Avoid Burnout / 2019 Goals

I don’t know about you, but January was one heck of a month. I keep seeing all these memes of people saying how January felt like the whole year and figured I would talk about it a little bit with you.

When it comes to the New Year there are a lot of positive vibes flowing the first week. Things like people starting over with a clean slate, forming new habits, working towards a big project, etc. and then life happens. Your apartment floods, you get sick, you realize you forgot to pay a bill and now you have to pay a fine. These types of thing happen whether or not you have a plan to reorganize and revamp your day to day life. We end up idealizing what our year will look like and by February feel disappointed we weren’t’ able to put life together in four weeks.

The new-year cycle is far too familiar with us filling January with possibilities and February filling us with disappointment. When we start to feel disappointed instead think about November and December. The months where we get the opportunity to take a look back on the year and express our gratefulness for everything. We take time to reflect on the good and bad, to see the changes in our personal lives and get excited because in just a few weeks we get a whole new 12 months!

I don’t know about you but I want to feel like every month, week, or day is a new opportunity to achieve something great! I want to acknowledge the fact of each day is a gift from God and we can accomplish anything because God has given us the chance. It says in Lamentations 3:22-23 “The steadfast love of the LORD never ceases; his mercies never come to an end; they are new every morning; great is your faithfulness.”

Instead of focusing this month on what stopped you from achieving goals and filling your days with regret for how you might have spent your time, rejoice in the time God has given you! Each day we wake up, each day we have a chance and as long as you wake up these chances never end. They last all day, all week, all year, and all you have to do is decide what attitude you are going to greet your day with.

Start with a grateful heart and an optimistic attitude and before you know it every day will feel like January first.

Psalm 118:24 “This is the day that the LORD has made; let us rejoice and be glad in it.”

Thanks again for stopping by,

Sonya

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How to Regain Focus and Motivation

I don’t know about you guys but when it comes to other people I love to love them. It’s not me being weird or anything, but I genuinely aim my day at helping people become a better version of themselves. People are amazing and I love to see others accomplishing big goals, going out of their comfort zone, finding joy and accomplishments, etc. It makes me feel on top of the world when I see others do these things, and I strive to help them accomplish this!

The amazing part of blogging and Instagram is it gives me a platform to encourage others, but lately it’s felt more of a reminder of failure at giving you guys my all. Emotionally and physically I feel drained, and I almost like a fraud coming here to help motivate you while figuring out how to even motivate myself. Thankfully I have a loving God who gave me perseverance and an amazing husband to lift me up with encouragement.

In Romans 5:3-5 it says “More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God's love has been poured into our hearts through the Holy Spirit who has been given to us.”.  Now I don’t know about you, but to me this means the fact I feel so defeated is exactly why I need to keep on persisting through this time of trial!

I don’t want to be one of those people who in the midst of a personal trial I give up because I would be admitting everything I have felt called to do and have done would be worthless. I know when God calls you to do something it indeed is worth more than rubies!

Whether or not you are a believer in Christ I know we all feel a strong pull to do something in our lives and it is easy for us to get derailed. We tend to feel small and alone in these times, and for me I tend to accomplish everything I need and more before even reconsidering taking a second look at what needs to happen in my life. I want to just stand here for you and for my future self to keep searching in these times of distress and demotivation. For every person rediscovering there passion and drive for something looks different so don’t do what you think is expected, do what you know works for you!

For me I tend to always spend my free time with people, I love deep conversation, getting to know others and experiencing deep emotional connections, but I have a hard time finding the time to be alone and reflect. I am realizing if I want to be there for you guys, I have to also stop and be there for myself.

If you are struggling in this area take some time for yourself whether it be alone time, time with family and friends, time spent researching, dancing, cooking, etc. Do something today to recharges and brings you energy and motivation! When you feel your best you create more, you love people more, you accomplish more and overall feel like a weight has been lifted from your shoulders!  

Now if words from my human brain didn’t encourage you here is some scripture I find inspiring!

·         Proverbs 12:25 “Anxiety in a man's heart weighs him down, but a good word makes him glad”

·         Romans 12:12 “Rejoice in hope, be patient in tribulation, be constant in prayer”

·         1 Thessalonians 5:11 “Therefore encourage one another and build one another up, just as you are doing.”

·         Deuteronomy 31:6 “Be strong and courageous. Do not fear or be in dread of them, for it is the Lord your God who goes with you. He will not leave you or forsake you.”

·         2 Timothy 1:7 “For God gave us a spirit not of fear but of power and love and self-control.”  

Thank you so much for stopping in and taking the time to share some love,

-Sonya

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Howto Overcome Daily Obstacles

I don’t know about you guys, but when it comes to food the daily struggle is real. I stopped eating for about 8 months at the beginning of college and ended up lighter than I had been in middle school. I was extremely underweight and unhealthy. Thankfully I discovered food again and with some trial and error, I am now a pretty healthy person.

What people don’t see is the struggle that goes on in my mind and in my heart every day. I don’t walk past a mirror without checking to see if I “look skinny” and I don’t drink chocolate milk without thinking to myself I just messed up big time (Yes I’m drinking chocolate milk right now). This might not seem so bad, but these types of thoughts and habits are consistent and can leave me feeling like I am little to no value in this world. It sounds dramatic, but whatever your struggle may be, it is easy to get to a place like this.

For quite a long time I tried to work through this problem on my own which sparked my interest in health and wellness. I focused on changing my mindset, my diet, my sleep pattern and I relied on Instagram as a focal point to remind me what I wanted from this life with God as an afterthought.

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Even as I began to progress and make positive changes I suffered in my attempt to become my own source of stability. Even with loves ones supporting me I realized you can’t stabilize your life all by yourself. This is not to say that people can’t heal and begin to do better with the help of other and a positive mindset. What I am saying is the only way to truly overcome these obstacles in life is to lean on the Lord Jesus Christ. Proverbs 3:5 says we should “Trust in the LORD with all your heart, and do not lean on your own understanding.” and in 1 Peter 5:7 it says “Casting all anxieties on him, because he cares for you”…Did you see that last part there? He actually CARES for you.

We all face a daily struggle, and no matter how different they are each is extremely real and extremely difficult to overcome. I do not want to learn to live with mine, but I want to fight and change the way I think and feel every day so that I can focus on what is truly important. The only way I have experienced true relief from my burdens is when I am focused on God. He is the one who has brought me to a place where I can love myself, where I can take the voices of failure and replace them with rejoicing in the life he has blessed me with.

The next time you feel yourself in a situation where your daily struggle seems to become a heavier burden every day take a look into why you are feeling that way. Take a look at what you have been spending the most time on and what you have been prioritizing.

I know that for me it’s when life gets busy and there’s not enough time in the day for God. When I don’t read my bible when I don’t spend time in prayer or keep the burdens on my heart to myself. I struggle when I choose my own strength instead of looking to God for his help.

Thank you so much for stopping in and I can’t wait to talk to you guys again!

Thanks again!

-Sonya Peacocke

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How to Enjoy the Small Victories

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I don’t know about you guys, but when it comes to accomplishing goals I go 110%, up until about the half way point. For example, I started an eight week fitness program and the first four weeks were fantastic, but the last four have been a struggle. It’s not that my body can’t do it, but it’s my mind that tells me to stop. I haven’t seen or felt the drastic change so I try to tell myself it’s not working or I decide to neglect a workout because I convince myself I have too much to do. Of course this is all while I lay on the floor watching IG stories on how to make Halloween cakes…It is a good trait to think big, but when I don’t see the big change immediately I give up, thankfully I have my husband to keep me grounded when it comes to these things.

He constantly reminds me that in order to get where you want to be, your confidence is going to drop and spike and you have to push through. What you’re passionate about will drive you to learn more so you can overcome the down slopes and keep moving forward. And in order to see the big results I have to give it time, effort and consistency without letting the fear of failure or inability getting in the way.  

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A big part of what gets in the way of doing these things is not recognizing all the little victories along the way. Think about having a clean house. You don’t just pull out the dust pan and brush, stand there for an hour and poof your house is clean. You have to individually approach each part of the house. When the floors are cleaned you move on to the windows, and from there the messy drawer, and so on.  You would not have a clean house with all the small victories of different areas of the house. It is the same for our lives, weather your looking to get healthy, change your habits, improve relationships, etc. It’s not going to happen overnight, but when you take time to appreciate the little victories you will come to see the value in what you are doing.

If you feel unmotivated to finish or even star working towards a goal, take some time to journal some of the little victories that have helped get you this far. You might be surprised at how many victories you have accomplished that have helped you reach that point.

After you write down your accomplishments take some time to make a list of small victories you would like to accomplish to help you work towards your goal. This will help you get excited and help you to see as you go along just how much ability to accomplish what you set your mind on! 

Give it a go and let me know what you guys think!

Thanks again for stopping by!

-Sonya Peacocke

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Stop Emotional Eating

Emotional Eating

I don’t know about you guys, but when it comes to how I snack it all comes down to emotions. I say snack because eating three balanced meals a day is easy. I look forward to my smoothie breakfast, my salad for lunch and my hot meal for dinner. This is all good and well until I look in-between the lines, where I see the secret snacking and quick bites of food here and there. Then there is the “I AM SO STRESSED THAT I NEED THIS CHOCOLATE ANYTHING TO RELAX AT NIGHT”….Yeah so maybe that’s a bit dramatic, but maybe it’s not…?   

I find that I eat when I am disappointed or proud of myself, I eat when I am bored, when I feel happy or sad and for any other occasion in between. This is not to say that all is lost and I have no way of changing the way I eat. The real situation is that I have the power to change my habits and rituals, but that it takes time effort and a willingness to do what it takes despite how scary it feels.  

Eating in general is an extremely emotional experience that is often tied with memories and feeling of guilt, pleasure, pain, etc. This emotional experienced paired with a life that encourages mindless eating can wreak havoc on personal goals health wise. We don’t only have to deal with the emotional aspect, but that food is at the ready for us 24/7 and opens the opportunity to easily eat on the run  or while we are preoccupied. I don’t know about you, but the opportunity to sit for half hour to enjoy a meal is a rarity and the busy lives we lead don’t exactly encourage creating homemade nutrient dense meals.

The problem we face here is the loss of connection with food as well as with our emotions, we can however work towards improvement. Here is a good starting point to become a more intuitive eater in order to stop the emotional roller coaster of eating in-between.

·         Start a Journal.

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Yes I understand you might have heard this before, and it is daunting thinking about tracking the food you consume, but let’s take a step back and look at this tool a little differently.

If you feel like it is too overwhelming, start out with journaling 2-4 days per week. With your journal entries don’t just focus on food, but focus mainly on how you were feeling, whether or not you were actually hungry, and in what setting you were eating in. If this is confusing here’s an example from my own personal journal.

“…Today I entered the kitchen tired and slightly dehydrated. It was an hour past when I normally ate lunch and had worked out that morning. I felt happy and confident from my accomplishments that day. Once I opened the fridge I grabbed ingredients for a salad and then proceeded to instead toast some bread and ate an egg sandwich, two slices of cheese and half of my salad. In between I snacked on random bits and pieces from the meal as well…”

This might seem like a lot of detail, but it helps you to determine the situation you put yourself in around food and how easy it was to go off track. I could have gone for lunch an hour early to prepare a well-rounded meal and focus more on taking the time to sit down and eat.

This tool helps your brain to connect the dots and realize when you are choosing to eat based on emotion or hunger.

Now Emotional eating is not something to be ashamed of or worth giving up over, it is a struggle that even though it is small, still causes harm. Instead of giving into the temptation of something familiar, work on becoming uncomfortable. Start a journal and make a plan to stop the bad habits and create new ones. The more you take the time to understand why you are turning to food the more power you have.

I don’t know about you, but I don’t want food to be my safety net, rather I want it to be a tool. A tool to help me stay healthy and active with my children and family. I want to put aside my obsession with food and instead God with worshiping him rather than food and allowing Him to have the control rather than passing it over to myself. I want a life that is simple and pleasing to God, where I don’t have the overwhelming focus of food to distract me from the life He has lead me to lead.  

This week I was reading in Ecclesiastes 3:1-8 and found it an encouragement to remember the importance of the process…

 “For everything there is a season, and a time for every matter under heaven: a time to be born, and a time to die; a time to plant, and a time to pluck up what is planted; a time to kill and a time to heal; a time to break down, and a time to build up; a time to weep and a time to laugh; a time to mourn, and a time to dance; a time to cast away stones, and a time to gather stones together; a time to embrace, and a time to refrain from embracing; a time to seek, and a time to lose; a time to keep, and a time to cast away; a time to tear down, and a time to sew; a time to keep silence, and a time to speak; a time to love, and a time to hate; a time for war, and a time for peace.”

Hope you all have a lovely week! 

-Sonya

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#TREATYOURSELF

Treat yourself.

I’m not sure about you guys, but I know it has never been easy for me to relax or treat myself without feeling guilt over what I could have done with my time and energy. Thankfully, I married someone who has mastered the art of treating himself. He has shown me that by taking the time to do what you love, you can increase your creativity and hold on to who you are as a person. For example, he loves video games. But as an adult, video games aren’t exactly an “adult activity” and are seen by many to be a waste of time. Unfortunately, I thought the same thing. How can doing something that’s unproductive and doesn’t seem to have any importance be beneficial? I have found this idea to be wrong because my husband is extremely hard working, creative, and determined, and knows exactly who he is as an individual. This all stems from the fact that he makes time for himself while maintaining balance with life’s responsibilities.

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We as individuals need to make time for ourselves to do the things that we love, despite what we or anyone else has said or thought concerning the matter. When we take this time we are showing ourselves and the world that we value ourselves and from that stems a greater ability to give more. Whether you are into gaming, reading, journaling, etc. make sure that you make time to relax and do the things that you love to do. For me it’s blogging and Instagram. Through these outlets I have found something that I love and they make me feel like I am not only doing something to help myself, but I am helping others as well. I want you to find that same enjoyment.

Next time you feel stressed or overwhelmed throw on this DIY facemask below and do something that brings you joy! If you can’t think of something off the top of your head, look deeper and think about how you spent your time as a child. Did you play in the mud (raises hand), write people cards, play hide and seek? Starting there can help you re-learn what brings you joy and motivate you to spend some of your precious energy on yourself for a change.

DIY MATCHA FACE MASK

 • 1tsp Matcha powder

• 1tsp raw honey

• 1 drop lavender essential oil

 • 2-4 drops almond oil

 Mix together and apply to your face.

Don’t tell your friend/family member/spouse and hide behind appropriate object.

Jump out to scare them and laugh until pants are wet.

Change clothing and try to convince them to put on the remainder of the mask.

Choose a favorite activity such as gaming, knitting, cooking, etc. and enjoy!

Remove mask for soft and refreshed skin accompanied by a few extra smile lines.