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Self-care is about more than just "treat yourself." Sometimes, it's more like "let's do the damn thing." Enter: financial self-care.

It's good for present-day you: Sometimes the best way to beat stress is to look the stressful thing in the eye and conquer it. And it's good for Future You, too - the sooner you get started, the more time you have to work toward your goals. And it's good for stress: In one survey, 73% of people who had clear financial goals also said they had lower stress levels. Plus, like with any self-care practice, the more consistent you are with it, the better it gets.

So if you're looking for that last little nudge to get started, here it is: your financial self-care checklist.

1. Track down your most recent pay stubs

Start by getting an understanding of how much money you have coming in each month. Grab your paycheck stubs from the past month and give them a look.

First, calculate how much you're making after taxes - aka your take-home pay. This may or may not be equal to the final amount of your check: If you have money withheld for 401(k) contributions, insurance premiums, or other employee benefits like that, then those will come into play later. For now, just look at your gross pay minus taxes. How much take-home pay do you earn in one month?

If you get paid irregularly, like if you rely on freelance income, then this might be a bit trickier. We recommend calculating your take-home pay from the last few months and then taking an average.

2. Get to know your current spending habits

Next, pull up your debit and credit card statements and look through your past few months of purchases. Categorize them into three buckets: needs (groceries, rent, etc), fun (eating out, buying things you wanted, etc), and "Future You" (saving, investing, and debt payments beyond the minimums).

This is where those paycheck withholdings we mentioned above come in. Any 401(k) contributions you're making go in the "Future You" bucket, and insurance premiums go in the needs bucket. You can categorize any other withholdings however makes sense - for example, a public transit benefit might go in needs, and a gym membership might go in fun.

Finally, add them all up. How much are you spending on each bucket per month? There are no wrong answers - this exercise isn't meant to make you feel guilty, it's just to see where you're starting from today.

3. Set a goal for your future spending habits

Now it's time to make a plan. We like the 50/30/20 rule, which is a high-level framework for organizing your spending. It uses the same buckets we mentioned above. Traditionally, following the 50/30/20 rule means 50% of your take-home pay will go to needs, 30% will go to fun, and 20% will to Future You.

But those percentages might not be realistic for you - which is why step two on this list was so important. Based on your spending habits today, set yourself a realistic goal for tomorrow. Maybe it's 70/20/10, or 60/20/20, or 80/15/5. It's flexible.

Even if you can only put 1% to Future You, start there. Over time, you can work on trimming expenses or boosting your income so that you can increase that percentage over time.

4. Take the next step with your 401(k)

Two things, specifically. First, if your employer offers a 401(k) employer match but you aren't taking full advantage of it, then sign up and start contributing enough to get the full match. That's free money, y'all.

Second, if you have an old 401(k) or two (or however many) from a previous employer just chillin' out there, think about rolling it over. You could roll it over into your new employer's plan, if they let you, or an IRA. Either way, it can be super helpful to get everything in one place.

5. Prioritize your debt payments

Being in debt - credit cards, student loans, personal loans, etc - doesn't feel good. But paying your debt off does. The fastest way to do it is to pay more than the minimum required payments, if you can. That will also save you money, because the longer you take to pay debt off, the more interest you'll owe.

So if you have debt and can make extra payments, the next step is to figure out which debt you want to focus on first. There are two popular strategies: To start with the balance that has the highest interest rate, or to start with the balance that has the smallest outstanding balance. Here's some more info on those two methods and how to put them into practice.

6. Set an emergency fund target

Financial emergencies are a fact of life. Cars need repairs. People (and pets) get sick. Phones and computers break. Which is why building an emergency fund is a big part of getting your financial life in a stable place.

We typically recommend saving between three and six months' worth of your take-home pay. (Here's how to decide exactly how much is right for you.) That might sound like a lot, but it's totally OK to start small and work your way up over time. But today, your goal is just to figure out how much you want to aim for. Maybe, if you don't have high-interest debt, you even open an account and make your first deposit.

7. Start investing toward your goals

If you've finished the first six steps of this checklist - first of all, you're crushing it. Keep the momentum going by starting to prioritize and invest toward your long-term money goals. Goals like ramping up your retirement contributions, or like buying a home or starting a business.

Financial self-care checklist complete. Now light some candles, run a bath, and recharge - you've got some serious world domination ahead of you.

Disclosures

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Your Financial Self-Care Checklist | Ellevest

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Self-care is about more than just "treat yourself." Sometimes, it's more like "let's do the damn thing." Enter: financial self-care. It's good for present-day you: Sometimes the best way to beat stress is to look the stressful thing in the eye and conquer it.

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Article: Self-Care, According to a Black Queer Social Justice Advocate

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Article: Self-Care, According to a Black Queer Social Justice Advocate

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Candace Bond-Theriault, based in northern Virginia, says she has many titles: Black queer feminist writer, lawyer, social justice advocate, wife, and most recently, mom to a newborn.

For her day job as the associate director of policy, research, and strategy at Planned Parenthood Federation of America, Bond-Theriault works with her team to use federal policy and research to advance Planned Parenthood's priorities, supporting reproductive health rights and LGBTQ+ rights.

Before working at Planned Parenthood, she was the senior policy counsel for reproductive health, rights, and justice, as well as the democracy project director at the National LGBTQ Task Force.

Bond-Theriault says she has devoted her career to reproductive justice and LGBTQ rights because of the poor representation in these areas.

"As a Black queer femme, representation is really important to me. And there are not enough Black queer femme folks working in reproductive policy at the federal level," she says.
RELATED: LGBTQ+-Friendly Emotional Health Resources
Bond-Theriault says she learned at an early age that representation matters. And that's because seeing examples of people like you succeeding and achieving things helps you succeed, too.

Bond-Theriault attended a predominately white religious private school. "I needed to build relationships with other people of color in similar situations as myself, both to help me not feel so isolated, but also to ensure that others didn't ever have to feel isolated and the many negative emotions that come with being the one Black or brown person in a classroom, extracurricular activity, or social setting," she says.
RELATED: Black Mental Health: Fighting Stigma and Building Trust
When she was in seventh grade, Bond-Theriault's family joined an organization in her neighborhood focused on community building and providing support for Black families. "It was a life-changing experience because it also opened my eyes to Black excellence and achievement which was never something that I saw in my other academic and social settings," she explains. "[It] taught me that being young, gifted, and Black is actually the norm and something to celebrate."
Everyday Health: Your work is all about promoting the well-being of others. How do you promote the well-being of yourself at the same time?
Bond-Theriault says that while her work today focuses on helping others, personal experiences from her past remind her that building community with people like her who may feel isolated helps lifts her up, too. "It always supports me as well," she says.

But work is still work. And it can get in the way of personal needs, even when your work is your passion, Bond-Theriault says. Here's how she says she prioritizes self-care, while showing up in big ways for others.

CBT: I learned pretty early on in my career that taking care of myself was going to be important. I was in law school and I was working too hard, studying way too much. Something had to give.
EH: What types of changes? What does self-care look like for you in addition to taking the time to see your therapist regularly?
I started to see a therapist weekly and it was great. I learned the importance of taking care of myself, and I made small changes.

For the last six years, I've been going to an amazing therapist, and I have seen her pretty much every week.
RELATED: EH: Why is self-care about healing for you? How to Start a Self-Care Routine
CBT: Now as a mom of a newborn, self-care really is basic. It looks like sleeping, showering, and letting my body heal because I just went through childbirth.

I'm always thinking about what can I do for self-care, but also what can I do for healing and what do I need for healing. Healing is the goal of self-care for me.
EH: Will you stop practicing self-care when you feel more healed?
CBT: I've experienced traumatic situations in my life and in my relationships that require healing. In my senior year of college, I had a good friend unexpectedly commit suicide, and it was a traumatizing experience for me. I had never known anyone who had done this before.

It gave me a lot of anxiety because she and I were so similar. We were both perfectionist overachievers, so I began to worry that this could happen to me.
RELATED: Why Friendships Are So Important for Health and Well-Being
That's when I found my amazing therapist and learned to deal with my anxiety and triggers. And although I am still healing from this experience, every year I get closer and closer to being whole, but I continue my self-care regimens to ensure that I do get to that healing place someday.
EH: You've talked about how the work you do is part of self-care for you. How do you not let work get in the way of your needs?
CBT: It's always a journey, it's never a destination for me. I never feel like I'm "there," that I've reached the epitome of self-care - which I think is a good thing.

Devoting time to professional and personal relationships is also a part of self-care for me because I really believe in that Beatles lyric: "I get by with a little help from my friends."

Building relationships and leaning into them when needed are how I care for myself. And it goes both ways. I build relationships so that I can be that friend for others who need help.
RELATED: EH: When do you find it difficult to prioritize self-care? Does Work-Life Balance Actually Exist Anymore?
The folks that I encounter professionally, who are involved in the reproductive health, rights, and justice movements, usually work in this space because it is their passion, just like it is my passion. And I find that oftentimes friendships and creating transformative relationships are needed because we need to see each other as people first in order to really get the work done.
RELATED: How to Cope With Work-From-Home Burnout
CBT: During the pandemic, people have started talking about "living at work" instead of "bringing work home," and that's something I was grappling with pre-pandemic. These are passion projects for me, but they're also work. And I can't show up for anyone if I can't engage in self-care for myself.

So, I have to be really clear with myself about my hours. If I happen to do 10 hours because something is happening in Congress or at the White House, then I ask myself: Where are three hours I can take away from the rest of my week?

Part of it is owning up to my own choices; so time-management is really important. I also try hard to take an actual lunch break and put my email away.

CBT: I struggle with self-care when work gets too busy, or when I have a big project I'm working on.

Having a newborn, learning my new body as it heals, and processing the entire pregnancy and birth experience for myself make self-care challenging in some ways, too. I feel like there's not a lot of conversation around processing what just happened.

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Self-Care, According to an LGBTQ+ Advocate | Everyday Health

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Candace Bond-Theriault, based in northern Virginia, says she has many titles: Black queer feminist writer, lawyer, social justice advocate, wife, and most recently, mom to a newborn. For her day job as the associate director of policy, research, and strategy at Planned Parenthood Federation of America, Bond-Theriault works with her team to use federal policy and research to advance Planned Parenthood's priorities, supporting reproductive health rights and LGBTQ+ rights.

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Set Goals

Have your family establish goals that everyone can achieve together. In the first few weeks, you may not achieve every goal, but if you stick with it, physical activity will become a part of your family's routine.

Set effective goals that are specific, achievable and forgiving. Rather than saying you will exercise more, set a goal like walking for 30 minutes a day, three times a week.

Issue a family challenge to see who can be the first to achieve a Presidential Active Lifestyle Award (PALA) by committing to physical activity five days a week, for six weeks.

Download the Let's Move Family Activities Guide for ideas to get started. Then, come up with your own.

Tip: Effective goals are specific, achievable and forgiving. "Exercise more" is a great idea, but "take a 30 minute walk" is more specific and easier to achieve.

Schedule Your Activity

The best way to begin increasing your family's physical activity is to schedule time for it. Start by identifying at least three 30-minute time slots this week for activities like taking a walk, playing sports or doing active chores. Choose times of the day or week when everyone is most likely to stick to the schedule.

Download the Let's Move Family Calendar.

Add it Up

Download the Let's Move Family Calendar for an easy way to begin scheduling your activities. Once you've personalized the calendar for your family, post it on the refrigerator or in another location where the whole family can see it and track progress. Don't forget to celebrate your achievements; every little bit counts.

Be Flexible

If a conflict comes up during physical activity time, reschedule instead of canceling. Find a new time for the activity to replace what you missed.

Share it

To keep the momentum going, share your new ideas, activities and tools with friends, neighbors and relatives. Invite them to join in and get moving too!

Ideas to Get Started

There are countless ways to enjoy physical activity together as a family. You can download the Let's Move Family Activities Guide for more ideas like those listed here:

Play tag, swim, toss a ball, jump rope, hula-hoop, dance to music or even play a dancing video game. It doesn't have to be sports-just get your family moving!

Walk the dog, go for a jog, go on a bike ride, take the stairs or head to the park and let kids run around for a while.

Celebrate special occasions-like birthdays or anniversaries-with something active, such as a hike, a volleyball or soccer game or playing Frisbee at the park.

Get the whole family involved in household chores like cleaning, vacuuming, and yard work.

Walk instead of drive whenever you can. If you have to drive, find a spot at the far end of the parking lot and walk to where you're going.

Park farther away and count with your children the number of steps from the car to your destination. Write it down and see if you can park even farther away on your next stop.

Train as a family for a charity walk or run.

What is your family doing to stay active? Tell us on Facebook-your family's story may be featured on the Let's Move website.

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Make Physical Activity a Part of Your Family's Routine

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Have your family establish goals that everyone can achieve together. In the first few weeks, you may not achieve every goal, but if you stick with it, physical activity will become a part of your family's routine. Set effective goals that are specific, achievable and forgiving.

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How To: Create a Self-Care Checklist that Works for You

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How To: Create a Self-Care Checklist that Works for You

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Life doesn't always proceed smoothly, to put it mildly. When challenges you face prove difficult to handle, it can tax your emotional health, especially if your overall well-being already has some room for improvement.

When you feel physically and emotionally well, it's often easier to navigate stressors in healthy and productive ways. That's what makes self-care - practices that promote mind and body wellness - so important.

Self-care doesn't look the same for everyone, however. Your go-to approach for managing stress may not help your best friend. And even partners in close, healthy relationships tend to have different needs for things like companionship, exercise, and leisure time.

Yes, that means there's no one-size-fits-all self-care checklist, despite what the internet might tell you. So, how are you supposed to know what works for you?

To get some insight, we reached out to P. Jeremy Dew, licensed professional counselor and clinical director of The Oakwood Collaborative in College Station, Texas.

"It's important to think about the needs currently going unmet and the self-care that is uniquely fit to meet those needs," he says.

A solid self-care checklist will reflect your specific needs, habits, and time considerations. It might take a little effort to develop, but you'll probably find this investment entirely worth it in the long run.

As you get into the specifics of self-care, use these questions to help keep your plan workable and relevant to your needs.

Do I see myself using this approach?

Your self-care plan won't have much benefit if you don't put it into action.

Maybe you've read about the benefits of gardening and want to start a garden, but you really dislike dirt, and grubs and worms churn your stomach.

While you can absolutely work to overcome these issues, there's no need to force yourself to do something you don't enjoy.

If you truly don't see yourself sticking with something, remember: You have plenty of other options.

In this case, an indoor garden of succulents or other easy-care plants might be a good alternative.

Do finances factor in?

Say you join an expensive gym with the goal of exercising more. If you only stop in once a week, you might end up feeling more stressed by the cost than recharged from the increased activity.

At the same time, there's nothing wrong with spending money on something that really works.

The cost of getting takeout on work nights instead of trying to cook (not your strong point) may add up quickly. But if doing so allows you to spend more time with your children and you can afford it, this value may be worth it.

A good rule of thumb is to make sure the cost doesn't increase your stress.

Am I trying to do too much?

You can burn yourself out on self-care.

Overloading your schedule with activities meant to boost wellness can leave you the opposite of relaxed.

Too many commitments, even enjoyable ones, tends to increase stress, since this leaves you without time to simply sit and process your own thoughts - another essential part of self-care.

Do I have the time?

When it comes to self-care, best practice means regular practice. Self-care should happen all the time, not just when you feel most stressed.

After all, regularly tending to needs can help prevent you from reaching a point of high stress in the first place.

Try to make self-care goals you can accommodate alongside work and other responsibilities.

What's worked in the past?

Think of a time when you felt relatively happy and positive about life, even if you have to go back to childhood or late adolescence. What contributed to this mindset?

Perhaps it was the relative absence of responsibilities, or a sense of playfulness you can't easily access now.

"Self-care is most beneficial when it's informed by your own story," Dew says.

He explains specific memories can help recreate calm and wellness in your life.

"When you recall moments of childhood that felt innocent, these moments are often more deeply impactful as you work to invite that experience into the present," Dew says.

As you begin to identify key moments and actions that helped you find peace before, explore ways to incorporate them into your present life.

Physical self-care needs include the things that help keep your body functioning well.

When considering physical self-care, identify the needs you have, and note any steps you currently take to meet those needs. If you notice any areas where you'd like to make changes, emphasize these in your self-care plan.

Sleep

Most adults need around 7 to 9 hours of sleep each night. Not getting enough quality sleep on a regular basis can affect your mood, concentration, and health.

It's pretty common not to get the recommended amount of sleep, but here's the good news: You can often improve both the quantity and quality of your sleep on your own.
Get tips for better sleep.
Healthcare

Good self-care can involve setting aside your dread of the doctor's office and getting any concerns checked out in a timely manner.

You may not see the point of an annual checkup - particularly when you're uninsured - if you haven't noticed any problems and you generally feel fine.

But regular visits with a healthcare provider can help you catch health concerns in early stages, before they become serious. Issues that start small can quickly get worse and affect other aspects of health, such as sleep and appetite.

If you're in the United States, the Health Resources Services Administration's database of health centers can help you find affordable care, even if you don't have insurance.

Nutrition

Good nutrition doesn't just involve the types of food you eat.

Sure, eating a balanced diet and mostly choosing foods that nourish you over foods that offer few health benefits certainly helps protect your health.

It's just as important to consider how you eat: Do you wait until you feel ravenous and then devour food between meetings, as you rush from home to work, or in front of the TV?

Or do you give yourself enough time to eat slowly, at regular intervals, so you can pay attention to what you eat and enjoy your meals?

Mindful eating and intuitive eating are two approaches that can help you feel more satisfied with food, which can make it easier to enjoy any foods in moderation without restricting yourself or setting stressful limits.

Exercise

Current physical activity guidelines recommend adults physically able to exercise get a minimum of 150 minutes of moderate-intensity activity each week.

Exercising can feel like an unpleasant chore when you don't like what you're doing. If it feels fun or even recreational, however, you'll probably want to do it more often.

When adding exercise to your self-care plan, choosing activities you enjoy (or at the very least don't mind doing) is key. If you hate running, consider investing in a bike or pair of roller skates instead of running shoes.
Get more tips for starting an exercise routine.
Physical intimacy

People often use " intimacy" as a stand-in for " sex." But other types of physical contact also play an important role in wellness.

Touch is a basic human need, and touch starvation can have health consequences.

Looking for some self-care strategies that fulfill touch needs?

Try:

Mental needs refer to cognitive needs as well as mental health needs. In other words, you'll want to consider what energizes your brain and keeps you feeling sharp.

Stress reduction

Stress levels play a significant part in mental health.

A good way to get started is to explore things currently stressing you out. How are you managing those issues? Can you get rid of any? If not, how can you handle them more effectively?

Boundaries

Strong boundaries help you protect the time you set aside for yourself, which can, in turn, help keep stress in check.

Setting these limits might involve:

saying no when you'd rather not do something

not volunteering for extra work

communicating needs directly to others

Cognitive abilities

Expanding and strengthening your mind can have a lot of benefit for overall wellness.

Boosting cognitive skills might involve:

Therapy

For many people, counseling makes up an important part of self-care. Working through any mental health symptoms with a professional can help you see significant improvement, which can have positive benefits for emotional and physical health.

Professional support can help even when you don't have specific symptoms. Everyone faces challenges, and letting them build up can lead to burnout and stress.

If you feel overwhelmed for any reason, therapy provides a space to explore coping strategies and talk through anything on your mind.

Worried about the cost? Here are five budget-friendly options.

Personal growth

Taking time to expand and develop as a person is another way to care for yourself. This can lead to a more authentic, meaningful life, strengthen your sense of self, and improve your relationships.

Exploring your existing knowledge and worldview can help you start identifying areas that might benefit from growth.

Ask yourself:

What can I learn about different cultures?

How can I spend time with people I wouldn't usually spend time with?

How can I further my education in some way?

This job doesn't satisfy me. What are my options for moving forward?

Take breaks

Letting yourself zone out and relax from time to time gives your brain space to recharge, which promotes optimal function.

If your attention often wanders, this could suggest you're not getting enough mental relaxation. Self-care for you, then, might include some technology breaks when you feel overstimulated. Try things like doodling, nature walks, or short naps to let your brain rest.

Setting aside time for play and fun also makes a difference. A schedule full of things you have to do and nothing you want to do is often an early sign of impending burnout.

Feelings and emotions can provide clues about what's missing in your life. Emotional self-care revolves around getting in touch with your feelings, learning to understand what they have to say, and using this information to better protect emotional health.

Mindful awareness

It's tough to let your emotions guide you when you don't know what they mean.

Make it a goal to spend more time sitting with your feelings, since this makes it easier to acknowledge emotional needs and recognize when they go unmet.

If you have trouble connecting with your feelings, meditation or journaling might be great additions to your self-care plan. Sharing your feelings with people you trust can help, too.

Companionship

Most people need to spend some time interacting with others in meaningful ways, though specific needs for social interaction can depend on personality and other factors.

If you often feel lonely, you might need to spend more time connecting. If you often feel overwhelmed, even irritable, around people, consider making alone time a bigger priority.

You can fulfill socialization needs by spending time with friends and loved ones, but branching out and making new connections in your community can also have benefit.

Your emotional state can guide you to the type of interaction you need in any given moment.

"Consider whether you want to be around friends who will help you remember or friends who will help you forget. Friends who help you remember make space for you to feel deeply. Friends who help you forget might help you care for yourself by inviting you to do something fun," Dew explains.

Affection

Most of us want to know (and be reminded) that other people love us.

Affection might involve spoken words, kind gestures, or physical touch. Lacking this type of emotional support can trigger feelings of isolation, even anxious or depressed thoughts.

It's not always easy to get the affection you need, especially if you don't have many friends, are between relationships, or don't have interest in dating.

If you need more affection in your life, consider a pet. Not only do they provide affection and companionship, they sometimes help with other self-care needs, such as exercise and getting outside.

Personal time

Everyone needs time to unwind on their own.

This could mean:

taking a personal day from work when feeling disengaged

creating private space for yourself at home

making time for your favorite hobby

However you choose to spend your time, private relaxation is essential for emotional health, so alone time in some form should show up in every self-care plan.

Self-discovery plays an important role in self-care. Learning more about your specific needs makes it possible to find more productive ways to take care of yourself.

Once you've identified your personal needs, you can start to create a list of daily, weekly, monthly, and yearly needs.

Keep in mind that self-care needs often change over time, particularly when taking into account what's happening in the world.

A self-care plan developed during COVID-19 stay-home orders or Black Lives Matter activism, for example, might reflect specific feelings and conscious behavior changes you may not have considered before.

Think of your self-care plan as a living document, one that grows with you. Revisiting it regularly can help you identify less impactful strategies and add in more beneficial approaches.

When you struggle in certain areas, explore the potential barriers keeping you from meeting those needs. A therapist can always offer guidance and support here, too.

If sticking to your plan proves challenging, visual reminders could help. You might try:

a wall chart

a self-care planner or journal

reminders on your smartphone

Self-care needs vary a lot from person to person, and this guide isn't exhaustive.

As you evaluate your personal needs, you'll probably discover some other important considerations along the way.

Chances are, you're already taking some effective steps to meet your needs. When you feel at your best, pay attention and note what you're doing, consciously or unconsciously, to support your wellness. Sometimes, self-care is as simple as doing more of that.

Just remember, at the end of the day, you know what's best for you.
Crystal Raypole has previously worked as a writer and editor for GoodTherapy. Her fields of interest include Asian languages and literature, Japanese translation, cooking, natural sciences, sex positivity, and mental health. In particular, she's committed to helping decrease stigma around mental health issues.

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Life doesn't always proceed smoothly, to put it mildly. When challenges you face prove difficult to handle, it can tax your emotional health, especially if your overall well-being already has some room for improvement. When you feel physically and emotionally well, it's often easier to navigate stressors in healthy and productive ways.

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Guide: How to Practice Self-Care Through Food

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Guide: How to Practice Self-Care Through Food

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How to practice self-care through food | Easy Food

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We all know times are particularly tough right now, and as we all hunker down into isolation, many of us are worried about the effects on our mental health. Here are our top tips for using food to nurture yourself and stay healthy, happy... and sane! 1. Eat regularly.

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Blog: 5 Types of Meal Prep to Fit Your Lifestyle 

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Blog: 5 Types of Meal Prep to Fit Your Lifestyle 

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There is no one way to master meal prep. Here are 5 ways to prep. Pick the one that fits your lifestyle the best!

Depending on your lifestyle and tastes, one specific method might work better for you to both learn, and to and stick with this habit.

I use a form of all of these methods, but it varies week to week based on what kind of time I have set aside for my planning and prep.

If you are just starting out with adopting this habit, have a look at some of the methods I do, and then decide which might fit into your lifestyle!

I love love love this method and it is by far my favourite.

Prep day simple with no cooking - just assembly, and it makes weeknight dinners not feel like reheated leftovers.

This is a great method when you can carve out some dedicated time - at least 3 hours. You also have to factor in the upfront cost to do this. You are likely buying ingredients for more than a week of meals, and that might not be feasible for you.

This is a good method for you if:

You can carve out a dedicated chunk of time to do the prep. You don't need to do this weekly, but if you can find some time on a weekend once a month, this will be a good method for you.

You are not the only one cooking dinners at your house. With this method, it is easy for someone else (teens and husbands) to get dinner started on their own.

You don't have time to dedicate to prep once a week.

If you are looking to get started with this type of prep, check out Prep Ahead Spicy Beef and Lentil Stew , Healthy "Cheesy" Chicken Fingers, Sweet Chili Chicken Burgers, or these 10 Instant Pot Freezer Meals

This method is the most work up front and so only do this type of prep for certain types of meals.
This is a good approach for casseroles, pasta dishes, soups, and grab and go lunches.
I use this method for my lunches mostly. I have been known to cook a few weeks of lunches at once and freeze in individual potions that I simply grab out of the freezer in the morning.

This is a good method for you if:

You are not overwhelmed by cooking many meals at once.

You have ZERO weeknight time and really just need freezer to oven meals ready to go.

You don't have time to dedicate to prep once a week.

I am not a huge fan of this method because you need to dedicate a large chunk of your Sunday to do this. You will dirty every single dish in the sink, and then you eat what feels like leftovers all week - in my opinion.

I personally don't like this method and very rarely use it. But this method for you if:

You don't mind eating leftovers on repeat.

You have a large portion of time, once a week to dedicate to prep.

You hate cooking and really only want to cook as infrequent as possible.

You are looking to have super tight budget for weekly food.

This is the meal prep zone that I live in!

Essentially, with this method, you chop your veggies, make up your sauces, pull your meat out to thaw - maybe even add your sauces to your marinade, but I don't often actually cook meals on my prep day. I cook each meal on each weeknight, but it all comes together much much quicker.

Most weeks, I have this down to an hour - see this post to learn more about that.
You still need to carve out time on your weekend to do this, but I find this method to be a good balance and not take up my entire day.
This method is for you if:

You are short on time to do a big prep session.

You don't like eating what feels like leftovers.

You are overwhelmed prepping a large amount of meals at once.

If you are looking for more tips and tricks for all that is meal prep, check out the filled with all my tips and tricks posts, and if you are ready to get filling up that freezer, check out the fill your freezer section too !

Yes, as much as I have prepping down to a science I will outsource sometimes. I use a local meal assembly studio (Social Supper.)

With these services, they do all of the heavy lifting - planning, shopping, chopping and clean up. I dedicate one hour to go in and assemble my meals, and end up with many dinner meals.

I also will use this service when my family's schedule is nutty- aka summer. We camp on the weekends, and my Sunday prep time becomes non existant.

This method is for you if:

You like the idea of meal prep freezer meals but hate being in the kitchen.

You have ZERO time to dedicate in the kitchen.

You are overwhelmed by every other type of meal prep.

While I can appreciate it isn't convenient for most of you to come to Airdrie, Alberta to prep your meals, I encourage you to look for similar services in your area - these little businesses are everywhere and are AMAZING.

So, there you have it, a few ways you can get started with meal prepping - in a way that fits your lifestyle!

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5 Types of Meal Prep to Fit Your Lifestyle

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There is no one way to master meal prep. Here are 5 ways to prep. Pick the one that fits your lifestyle the best! Depending on your lifestyle and tastes, one specific method might work better for you to both learn, and to and stick with this habit.

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Haven't you heard? Gardening is officially cool. Maybe it's because grocery shopping is a hassle, and people are craving fresh produce, or because we're all stuck at home, but more people than ever are starting backyard vegetable gardens, pulling out collections of colorful containers for urban balcony flower gardens, and otherwise enhancing their personal green spaces. Whether you're an old pro or a complete newbie when it comes to growing your own garden, here are some tips to help you and your green thumb this summer in Colorado.

Where to Plant

When deciding where to create your garden, take a few factors into account. Perhaps most important is how much sun your space gets. When you have a plot in mind, keep an eye on it for a day or two. Go outside every few hours and note how long the area is in direct sunlight, indirect sunlight, and full shade throughout the day. This will tell you what types of plants will grow best there. Forget-me-nots, hydrangeas, cilantro, spinach, and Swiss chard are some popular plants that love shade, while marigolds, zinnias, cucumbers, peppers, and tomatoes need as many hours of sunshine as possible.

If you live in a place that's exceptionally windy, you'll want to make sure your garden has some protection from the strong gusts, especially if you plan on growing tall plants that are at risk of breaking in the wind.

You'll also want to keep an eye on the soil when it comes to figuring out where to plant. Make sure your bed is free from big rocks, and in a place where it's not going to flood if there's a lot of rain. Soil type, whether you've got a fine sandy soil or a thick clay, can easily be remedied with the help of some fresh compost or gardening soil, which you can turn and mix into the dirt to create a nice, nutrient-rich bed.

When to Plant

From the Front Range to Summit County, the weather in Colorado can vary drastically, and it's important to know the final frost date or growing zone for where you live. Some cold-hardy plants, like pansies, sweet peas, or radishes, can handle a bit of light frost, and it's okay to start planting these even if there's a chance the weather will drop in the near future. Other plants, such as sunflowers, tomatoes, and squash will die if they get too cold. In most of the lower elevation regions of Colorado, including the Front Range, the Eastern Plains, and the Western Slope, the rule of thumb generally states that you shouldn't plant warm-weather crops until after Mother's Day, but even this isn't foolproof. (In 2019, the Front Range was getting snowstorms until June!)

Up in higher elevations like Summit County, for example, temperatures are apt to get below freezing at any point in the year, even in the height of summer, and optimal growing seasons can be as short as just a few weeks. In places like these, it might be best to stick to colder weather veggies, but if you're really craving a fresh tomato in the high country, you've still got options. Start your seeds indoors, in a sunny window, weeks before they go into the ground to give them the head start they're going to need (St. Patrick's Day is a good time to start your indoor seedlings, but if you didn't get to it this year, there are countless nurseries and greenhouses that sell starter plants for you). When it is time to plant them outside, build or buy raised beds and a cold frame to help trap as much heat in there as you can when the temperature drops. Make sure to keep an eye on the weather so you know when it's going to get cold. With a little creative planning, you can grow a beautiful-and delicious-garden wherever you are. Most folks who live in higher elevation areas typically plant outdoors on or after Memorial Day!

For a full, interactive map of average last frost dates throughout the state, click here.

What to Plant

Now, this is the fun part. When you're deciding what you want to plant, whether it's flowers, herbs, or vegetables, there are a few things to consider. First, how much maintenance do you want your garden to be? If you're looking for something pretty but that requires little to no work,

try some native plants, like wildflowers (pollinator-friendly wildflower mixes are easy to find and require very little work!), low-growing cover plants, or perennial flowers like blanketflower, bee-balm, black-eyed susan, or scarlet globemallow, all of which require very little water and will come back year after year in the right conditions. Herb gardens are another great option for a low-maintenance or beginner gardener. Basil, sage, chamomile, oregano, rosemary, lavender... your options are nearly endless, and not only do these plants look beautiful in your garden, they'll taste fantastic when you use them in your cooking all summer long!

If you're looking for something that requires a little more care, step up to vegetables. Try your hand at growing tomatoes, squash, and peppers, all of which grow especially well in Colorado's lower elevations, or rhubarb, which thrives in much of the state, including higher elevations. As far as ornamental flowers go, a mix of hardy perennials like vibrant dianthus, Rocky Mountain penstemon, and Rocky Mountain Columbine (our state flower), along with a healthy selection of beautiful annuals such as zinnias, cosmos, marigolds, and more will leave you with flower beds that are colorful, gorgeous, and friendly to local pollinators like bees and butterflies.

Gardening with Limited Space

Not everyone has a backyard, but that doesn't mean you have to miss out on gardening. If you have a balcony, you can plant some beautiful flowers, or even vegetables like lettuce or tomatoes in containers. If you find a nice wide planter, you can build your own herb garden with a selection of culinary herbs to keep you going in the kitchen all summer (and if you don't have access to a nursery or greenhouse, you can usually buy live herbs from your local grocery store!). Other options for urban gardening include community gardens, though usually, space fills up fast, or even indoor plants. If you have a bright, sunny window (south-facing is usually best), you can grow herbs or put together a window box full of pansies, alyssum, and other beautiful flowers, or hang mason jars with potted herbs in a window in your kitchen. And if your window light isn't the best, you can always place your plants under a UV grow-lamp anywhere in your home.

Gardening as a Gateway to Nature

It's hard being stuck at home right now, especially if you're an outdoorsy type of person who is itching to get out there in nature. But gardening can be a lovely alternative to help you get your fix until the trails are open to the public again. Working in the dirt can be incredibly relaxing, and watching your hard work grow-and in some cases, literally eating the fruits of your labor-is unbelievably rewarding. In the meantime, go for a walk around your neighborhood and keep an eye out for your neighbors' gardens. What are they growing? What would you like to grow in your own garden?
Written by Emily Krempholtz

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Haven't you heard? Gardening is officially cool. Maybe it's because grocery shopping is a hassle, and people are craving fresh produce, or because we're all stuck at home, but more people than ever are starting backyard vegetable gardens, pulling out collections of colorful containers for urban balcony flower gardens, and otherwise enhancing their personal green spaces.

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Video: Intro to Self-Care Action Planning

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Video: Intro to Self-Care Action Planning

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Guide: 5 Step Approach for Creating a Self-Care Routine

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Guide: 5 Step Approach for Creating a Self-Care Routine

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A 5 Step Approach for Creating a Self-Care Routine

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How to Build Habits & Execute Effortlessly

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Article: Health Benefits from the Many Types of Self-Care

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Article: Health Benefits from the Many Types of Self-Care

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You're overwhelmed at work. You have a ton of projects piling up at home, and your calendar is packed with overdue tasks. To make room for all of this stuff, you skip lunch, stop going to the gym, and forget about your social life entirely. When we're stressed, self care is usually the first thing to go. And that only makes things worse.

As fluffy and indulgent as the phrase "self care" may sound, it's just a few basic habits that are crucial to your functioning. Most of us grew up believing that the more you sacrifice, the bigger the reward. In high school, for example, I once signed up for a debate tournament and forced myself to stay up all night preparing. I figured pushing myself to the point of exhaustion had to pay off. Of course, the next day, I was so exhausted I could barely form coherent sentences, and I tanked.

The point is, it's easy to take the "hard work pays off" adage too far, to the point that it becomes counterproductive. Your abilities are worn. Your skills aren't as sharp. You lose focus. You might think you're working hard, and maybe you are in some ways, but you're not working efficiently.

Self Care Isn't Just Important, It's Crucial

It's easy to neglect taking care of ourselves because when we're busy and overwhelmed, even a small reprieve feels like a luxury. So actually taking time to eat lunch, exercise, and hang out with friends? That just feels like slacking.

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That mindset backfires, though. Self care actually helps you make progress faster for a few reasons:

Sometimes I treat self care as a reward. I'm so hungry I can barely think, but I'll force myself to finish a batch of work before I eat lunch. What I'm really doing is making my job more difficult by allowing myself to run on fumes.

In other words, self care is not a reward. It's part of the process. Sometimes we get so used to "rewarding ourselves" with lunch or even a trip to the bathroom, though, that we forget exactly what it means to take care of ourselves.

Make Time to Eat Well and Exercise, Even If You're Busy

It's easy to neglect exercise when you're overextended because, well, exercise requires time, energy, and often a change of clothes or trip to the shower. It's daunting, messy, and uncomfortable.

It's important, though, so you want to make time for it in your daily routine. Consider teaming up with a workout buddy or a group to hold yourself accountable. If you're busy, try an app like . It suggests specific exercises and routines based on how much time you have, even if it's only five minutes. Or, find a gym that's close to work, or better yet, along your commute. This way, you get a workout and you beat traffic. Of course, no matter how busy or unmotivated you are, sometimes you just have to get up and do it.

Everyone wants to eat well and find food that's good for them, but it's hard to cook or plan meals when you're busy. When I have three deadlines on my tail, I'm much more likely to reach for leftover pizza rather than make myself a salad.

It's also hard enough to eat healthy in a world filled with processed food, though. Start small, as our own Beth Swarecki suggests. Do you want to eat less sugar? Control your carb intake? Focus on one area at a time rather than trying to overhaul your entire diet at once.

Also, sometimes eating junk feels like self care. I often "treat" myself with a handful of Oreos. Nothing wrong with the occasional indulgence, but in contrast, I think of healthy food as the enemy, so I don't eat it as much of it as I should. This really involves changing the way you think about eating well entirely, but you can start by experimenting with healthy foods you might actually like, and not trying to force yourself to eat stuff you hate just because it's healthy.

Practice Good Emotional Hygiene

The physical aspect is obviously important, but when a lot of people talk about self care, they're talking about emotional health: dealing with stress, anxiety, sadness, depression. And that's probably because we tend to ignore it more. As psychologist Guy Winch asks, "We brush and floss but what daily activity do we do to maintain our psychological health?"

When you're feeling any kind of intense emotion-stress or anger, for instance-it helps to take a quick break to process it. What exactly are you feeling, and why? It might help to run down a list of feeling words to help better pinpoint your emotion.

For a long time, when I'd feel anxious or stressed, I'd work right through it, frustrated the entire time. For example, if my boss asked me to fix something I worked hard on, I'd get upset and stressed out, rush through it, all the while beating myself up for being a failure. I was hurt and frenetic-not the best conditions for getting stuff done.

Instead, I now try to set aside a minute to acknowledge my feelings, even if it's just admitting to myself that I feel rejected. I simply stop what I'm doing, walk away for a second, and pinpoint my feeling. Acknowledging it serves a practical purpose. For one, it forces me to slow down and think more rationally. It's like taking a break. It also keeps my emotions from taking over even more. My boss tells me to fix something and I feel rejected, but now I know that. So when I start to tell myself I'm a failure, it's a lot easier to remind myself, "you're not a failure, you're just feeling rejected about this project right now."

Keeping a journal is a good idea, too. It's cathartic. And in a study from the journal Advances in Psychiatric Treatment researchers found that journaling for 15-20 minutes helped study participants cope with traumatic, stressful, or emotional events.

It sounds very touchy-feely, I know, but that's sort of the point of emotional hygiene. You want to take time to deal with your feelings so you can control them and get back to work. Controlling them means acknowledging and understanding them.

If your emotional pain is especially difficult to manage, you might consider finding a good therapist or counselor. If you can't really afford one, try dialing 211, the FCC's line that connects you to local community services.

Protect Your Schedule

A few years ago, I was consistently working 50-60 hours a week, and predictably, I was stressed, irritable, and unfocused. This is common, according to research from John Pencavel of Stanford University (PDF). He found that after about 50 hours of work, employee productivity and output plummets.

Protecting your schedule often means learning to say no to things, which can be tough. Wharton professor Adam Grant suggests:

The Deferral: "I'm swamped right now, but feel free to follow up"

The Referral: "I'm not qualified to do what you're asking, but here's something else"

The Introduction: "This isn't in my wheelhouse, but I know someone who might be helpful"

Of course, sometimes you just have a boss or manager that asks for too much. In that case, you may need to schedule time to discuss your workload and your responsibilities. It's easier said than done, and not all bosses will understand the need for self care, unfortunately. However, it's a better option than simply continuing to say yes.

Maybe you're the one squeezing too much in your schedule, though. One way to combat this is to add empty events in your schedule. This way, if a task takes longer than expected or something else comes up, you've budgeted the extra time for it.

Finally, squeeze some time in your schedule for yourself. Create some down time in your schedule to devote to activities you enjoy: reading, catching up on game highlights, looking at the clouds. Block that time in your calendar, too. Then, do everything you can to defend that time.

Spend Your Time (and Money) on What Matters

Sometimes being busy feels good. When I was working 50-60 hours a week, I felt successful just because I was constantly working. I wasn't necessarily getting anywhere, though. It was the illusion of progress. In fact, I put off a lot of goals I wanted to accomplish in exchange for the satisfaction I got from crossing stuff off my to-do list. Sometimes, real progress means being unproductive. It can be hard to put tasks and obligations on hold, but sometimes that's exactly what you have to do in the spirit of self care.

Focus on the "one big thing" each day that will make you feel accomplished, as business coach Mark McGuinness suggests. This way, you're aware of what really matters to you, which makes it easier to prioritize your time accordingly.

And your money is a lot like your time. We all spend it wastefully every now and then, and that's to be expected, but ultimately, you want to spend it on what matters to you. When we're stressed, it's common to spend mindlessly. That usually makes things worse, because money is a huge source of stress for a lot of us.

Learning to manage it is another way to embrace self care, and you can start by creating a budget with a purpose. Even if the purpose is getting out of debt, it helps to declare why getting out of debt is important to your bottom line. Maybe you want to travel. Maybe you want to feel secure. Either way, make the goal about you, and not only will you feel better about it, you'll also be more apt to stick to it, and therefore less stressed.

Taking care of your basic physical and emotional needs should really be the backbone for getting stuff done, but ironically, self care is usually the first thing to go. If it's gotten to the point that you've perhaps even forgotten what it means to take care of yourself, these points should help you recover.
Illustration by Fruzsina Kuhári.

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You're overwhelmed at work. You have a ton of projects piling up at home, and your calendar is packed with overdue tasks. To make room for all of this stuff, you skip lunch, stop going to the gym, and forget about your social life entirely.

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Organizational Tips: How to Fit a Workout into your Routine

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Organizational Tips: How to Fit a Workout into your Routine

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Dear Lifehacker,
I really need to exercise more often. I've considered trying something like the Lifehacker Workout, but I just don't feel like I have the time. I'm up in the morning and right out the door to work, then when I get home I barely have time to eat and relax before I have to go to bed. How can I squeeze a workout into my routine?
Signed,
Getting Pudgy

Dear Getting Pudgy,
We know how you feel! It can be difficult to carve out time to exercise or take care of yourself when you have so many other responsibilities pulling you in every direction. That said, finding time for a half-hour to an hour-long workout every day doesn't have to be difficult. Here are a few ways to hack your schedule so you find the time to work out, or at least force yourself into making the time. After all, your health is important. You should definitely make time for it.

Work Out With Other People

One of the best things about The Lifehacker Workout is that it's designed to be done with other people. Even if you're alone in your home when you work out, you still have to chart your progress and tell other people how well you're doing. Use your Twitter followers or Facebook friends to encourage you, and post your workouts to your social networks so your friends can keep up with your activities and cheer you on. (Just don't spam them!) The encouragement you'll get from your friends and family cuts both ways, too: when you miss a workout or miss your goals, everyone will see, so you have some real encouragement to keep up the pace. Photo by .

Another way to build on that social motivation is to use a webapp or service that encourages social exercise. The Lifehacker Workout uses , a social workout tool that's built to help groups and friends track their workouts, share their progress, and engage in a little friendly competition. You may also want to consider a service like that encourages group participation, challenges, and social encouragement.

Put It On the Calendar

I know, easier said than done. Still, if your employer thinks boring staff meetings are important enough to put on your calendar every day, don't you think taking care of yourself is important enough to make your calendar too? Pick a time that you really want to squeeze your workout into, and just schedule it. If it doesn't work out, you can always move it later. I'm a fan of scheduling a workout right after work, so you get the benefit of having something to force you to stop working and leave the office. The same applies if you schedule your workouts first thing in the morning: give yourself something rewarding and energizing to do before you start the day. Either way, clearing out a specific time, bookending other important activities, and putting it on the calendar-complete with reminders-will make sure it stays on your radar and you don't forget it.

Get a Workout Buddy

Online encouragement will only take you so far. If you really want to make sure you get a workout into your regular routine is to schedule your workouts with another person. The two of you can encourage and support each other, and if you ever try to sneak out of your daily workout, your friend can make sure to drag you to the gym (and vice versa.) Plus, making sure to schedule your workout with a buddy for every day after work, for example, makes sure that you'll actually make time to hit the gym. You'll quickly find yourself more inclined to hit the gym if there's someone else involved that may be disappointed if you don't show up. Photo by .

Find Exercise That You Enjoy

This may seem like a no-brainer, but it's important to make sure you find an exercise regimen that you'll actually look forward to doing every morning or every other day. If you hate running but love biking, hit the stationary bike instead of the treadmill. If you love swimming, find a gym with a pool where you can swim every day after work. You can even sweeten the pot by combining your exercise with entertainment. Make your workout time the time you listen to your favorite podcasts or audiobooks, watch your favorite TV shows on TiVo or Netflix. It's difficult enough to get motivated enough to exercise when you have a busy schedule. Make those workouts something you'll actually look forward to doing, and you'll be more likely to do them. With luck, eventually you'll look forward to them at the end of a long day or a great way to jumpstart your morning.

While there's no way to actually add hours to the day or make your daily routine any less hectic, there are ways to make sure you step back, find a little time to squeeze in some exercise-even if it's only a half-hour after work, and put it on the calendar so you never forget it. Once you put it on the calendar, all you have to do is make sure your workout is enjoyable enough that you'll want to go, and social enough that you have a reason to go. Before you know it, you'll wonder why you didn't find the time to exercise sooner.

How do you make sure to fit your workout into your routine? How do you find the time to exercise? Share your tips in the comments.

You can reach Alan Henry, the author of this post, at alan@lifehacker.com, or better yet, follow him on or .

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How Can I Fit a Workout into My Daily Routine?

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Dear Lifehacker, I really need to exercise more often. I've considered trying something like the Lifehacker Workout, but I just don't feel like I have the time. I'm up in the morning and right out the door to work, then when I get home I barely have time to eat and relax before I have to go to bed.

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How-To: Start Journaling and the Emotional Benefits 

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How-To: Start Journaling and the Emotional Benefits 

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Some of the most influential people in history kept detailed journals of their lives. Those journals served two purposes: a permanent record for posterity, and cathartic release for the people writing them. Even if you don't think you need either, keeping a journal has great benefits you can enjoy immediately. Here's why you might want to sit down regularly to jot down your thoughts.

Even if you don't think there'll ever be a documentary that uses your journal for flavor commentary, there are plenty of reasons to keep one for yourself. Maybe you want to leave something behind for your children that tells your story and what you accomplished. Maybe you're more practical, and want a way to harness your creativity. Maybe you just want the cathartic release that comes with regular writing. Whatever it is, these are all great reasons. Let's look at each one, and why they matter so much.

Regular Writing has Mental Health Benefits

Writing can do wonders for your health. Beyond keeping your creative juices flowing-a separate topic we'll get to shortly-regular writing can give you a safe, cathartic release valve for the stresses of your daily life. We've discussed some of those mental and emotional benefits of writing before, from the angle of creative writing-but you don't have to write fiction to get them. For example, we've mentioned that keeping an awesomeness journal can do wonders for your self-esteem. Not only does regular writing make you feel good, it helps you re-live the events you experienced in a safe environment where you can process them without fear or stress.

In fact, there's so much data about the mental and emotional benefits of journaling that counselors, social workers, and therapists often encourage their patients to do it. This study from the journal Advances in Psychiatric Treatment is a great experiment, and a solid summary of current research on the topic. In the piece, the researchers noted that 15-20 minutes on 3-5 occasions was enough to help the study participants deal with traumatic, stressful, or otherwise emotional events. It's been specifically effective in people with severe illnesses, like cancer, for example. In fact, the practice is so well regarded, there's a Center for Journal Therapy dedicated to the mental health benefits of regular journaling, both in therapeutic and personal settings.

It's not just what you write about though. How you write plays a role as well. This University of Iowa study showed that journaling about stressful events helped participants deal with the events they experienced. The key, however, was to focus on what you were thinking and feeling as opposed to your emotions alone. In short, you get the best benefits of journaling when you're telling your personal story, not just writing about your feelings on their own. It's a great example of how telling your own personal story can make a huge difference in your well being.

Keeping a Journal Helps Harness Your Creativity

The creative benefits of keeping a journal are also well documented. You've likely heard that the best way to get better at writing is to just keep doing it. That's true, but the benefits go deeper than just crafting better sentences. For example, regular writing can help you learn to process and communicate complex ideas effectively. It can also help you memorize important information, and brainstorm new ideas. In other words, writing about your experiences not only helps you process them, it helps you see opportunities that may not have been apparent at first glance. It also helps you learn to break down complex experiences into relevant, useful bits of information organized coherently.

Even if you don't think anything special has happened to you, the very act of keeping a journal can help you brainstorm. How often have you caught yourself writing about something that seems dull on the surface, but led you to a spiderweb of other thoughts, ideas, and memories as you were processing it? Regular writing opens the door to those opportunities every time you sit down.

Even If You Don't Do Creative Work, Regular Writing Has Practical Benefits

Regular writing can be functional, too, and serve as a reminder of mistakes you've made, accomplishments you're proud of, and great moments you want to remember. For example, keeping a work diary can serve as a track record of mistakes and successes. That written record can come in handy later when you're feeling down, but they can also help you right your personal ship when you're feeling lost. Pick up your work diary and look back over the things you did really well with-you may be able to pick out a pattern of things you want to follow, career-wise. Similarly, those achievements and awesome moments don't just boost your self-esteem, they give you great justification for a raise or promotion when it comes time to talk to the boss about an increase. You don't have to be a creative worker to appreciate looking back over the things you did well, and the things you need to work on. Seeing your own mistakes before they're pointed out to you is a great thing, and documenting your achievements makes sure they're never overlooked.

Regular writing can apply to more than just work, too. Keeping a journal is a great way to build better habits, as it forces you to be aware of your actions and behaviors. If you're looking to watch what you eat, keeping a food diary is a great way to stay paying closer attention-one that's been proven to help people eat more healthfully. Similarly, just writing down positive things that happened to you or tracking your mood can help you identify good patterns in your life that are repeatable that you should make time for-not to mention things that make you feel bad or throw you off your game that should be eliminated.

Which Medium You Should Choose, and Why

Once you've decided to keep a journal, your next decision is the medium to use for it. You have plenty of options, and what works for one person won't work for another. You have to choose the one that works best for you. Here are a few options:

Paper Notebooks

If you love the feeling of physically writing down your thoughts, a paper notebook may be the best option for you. There's really nothing like setting pen to paper, and we even have some paper notebook suggestions to get you started. Keeping a paper journal gives you total physical control over your writing, and it gives you the most privacy, since there's little chance of your journal being "hacked" or "lost" when a service shuts down or is compromised. However, paper journaling means you don't have backups in case something happens to your work-theft, fire, or just a lost backpack means your journal is gone forever.

If you don't want just a plain empty notebook, the Bullet Journal productivity method fits in nicely if you're already using your paper notebook for to-dos and notes, and the previously mentioned Sorta has unique notebooks with removable pages. If you're afraid you're too busy to journal, consider the Five-Minute Journal, a paper notebook that's sets you up with a motivational quote, then gives you daily writing prompts to fill out like "Today I'm grateful for," "What would make today great?" and "3 Great Things that happened today."

Journaling and Diary Apps

If you just can't separate yourself from your phone or laptop, there are plenty of apps that promise privacy and security as well as a great writing environment. We've featured a few before, but some of the stand-outs include Penzu, an all-online private journaling webapp with mobile apps, and Day One, a good looking iOS/OS X app that's location-aware, lets you add photos, and more. If you prefer free and open-source, try RedNotebook. It's a fantastic wiki-style journaling tool that's cross-platform.

Of course, you don't have to use apps at all. You could just keep an encrypted text file in Dropbox, use Evernote or Google Keep, or any other note-taking app you prefer. You can even roll your own custom journaling system with whatever tools you prefer, but keep in mind that the more you automate the process, the less you're actually journaling, so you don't get quite the same benefits.

Blogging

Blogging is another great way to get the benefits of journaling, regardless of whether you get started to make a name for yourself, or to just get your thoughts and feelings out in the open. Keeping a blog opens the door to the widest possible audience, but it comes with the sacrifice of privacy. If that's your preferred route, you have a wide array of tools and hosts to choose from, both free and paid. We've walked you through some of the most popular blogging platforms, and even introduces some of the new contenders you may have heard of. All of them offer different looks, cater to different audiences, and are designed for different kinds of people. Whatever you choose, keeping a personal blog may not come with writing prompts or fancy mobile apps (although some do), but they can come with community, and option to share your story with the world.

However you choose to keep your journal, there are clear benefits to doing it. You don't have to be Kurt Cobain, Isaac Newton, Abraham Lincoln, Andy Warhol, Leonardo Da Vinci, or any other famous artist, creative, politician, scientist, or famous figure for your thoughts and experiences to be worthwhile. In every case, they can be a huge benefit to you, personally, and enlightening for anyone you choose to share them with.
Title photo made using Oliver Hoffman (Shutterstock). Other photos by Laurelville Mennonite Church Center, Joel Montes de Oca, loppear, JimileeK, Day One, and Chris Booth.

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Why You Should Keep a Journal (and How to Start Yours)

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Some of the most influential people in history kept detailed journals of their lives. Those journals served two purposes: a permanent record for posterity, and cathartic release for the people writing them. Even if you don't think you need either, keeping a journal has great benefits you can enjoy immediately.

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Guide: How to Select a Therapist or Counselor

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Guide: How to Select a Therapist or Counselor

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Dear Lifehacker,
Things have been really rough for me lately, and I'm thinking about talking to a professional. The trouble is, when I search for therapists and counselors, I get dozens of names with dozens of different titles, like "counselor," "psychologist," "psychiatrist," "therapist," "social workers," and more. How do I pick the right one, and how do I decide who to see?
Sincerely,
Need Help Getting Help

Dear Need Help Getting Help,
First of all, congratulations and more power to you for taking a very big and brave step. Deciding that the issues you face are more than you can handle alone is a a very difficult decision to make, but it ultimately puts you on the path to better mental health in general. You're making a big step to a happier, healthier you, and we support that. Now, let's help you get on your way, shall we?

What Do All of These Titles and Acronyms Mean?

It can be confusing when you initially search for counselors or therapists and you come up with a multiple titles, and people with different acronyms after their names, no doubt. Here's the breakdown of the ones you're probably seeing, and what they mean.

are a group of mental health professionals (often members of the National Association or Social Workers) who can have differing credentials and responsibilities depending on the type of social work they choose to do. In some cases, a social worker can be a volunteer or someone with minimal training, but more often, social workers has a masters degree in social work or a related field, and serve in many communities as the first line of mental health support where psychologists or counselors are hard to come by. A Licensed Clinical Social Worker (LCSW) or Licensed Social Worker (LSW) often works to support families hurt by domestic abuse, sexual abuse, substance abuse, and other issues. Social workers also assist individuals work employment related issues, financial trouble, or any other day-to-day stressors and issues that may be disruptive to your life and intersect with social issues, like the stress surrounding a foreclosure, job loss, death in the family, and more. In many cases, social workers are the first people available on crisis hotlines and company-offered mental health services.

and Therapists are terms that are most often used interchangeably, and reference the same type or mental health professional. They usually describe someone who is a Licensed Professional Counselor (LPC) and has obtained a master's degree in counseling, psychology, or a related field. It's worth noting that the term "therapist" can describe any mental health professional that spends their time speaking to patients, regardless of their official title and qualifications.

are people who have a doctorate, are licensed and certified in the jurisdiction they choose to operate in, and you may see them with the acronym LCP (Licensed Clinical Psychologist) after their name in addition to a PhD or a PsyD. Psychologists are trained to work in clinical, research, and medical environments as well as with patients who need therapy. Don't think that when you see "psychologist" that they're someone who's out of reach when you're looking for someone to talk to. It's important to note that psychologists are the mental health personnel that are trained to test for and officially diagnose mental illnesses, whereas counselors and social workers can only suggest those conditions exist, and refer you to a psychologist for additional testing.

are medical doctors who also have doctorates, but differentiate themselves from psychologists because they are M.D.s and the ability to prescribe medication. Unlike psychologists, they may or may not be trained to provide therapy or to interact directly with patients. Psychologists often refer patient cases to psychiatrists when they believe that medication will help their condition, or at least ask a psychiatrist to prescribe medication on their behalf, even if the psychiatrist never actually speaks to the patient.

Which Type of Provider Should I Make an Appointment to See?

The answer to this question depends heavily on the issues you're facing. If you feel like you're just really stressed out and you're having real difficulty dealing with the day to day, or if something specific has happened in your life that's turned your world upside down, your first and possibly best option may be to see a licensed social worker or counselor. Many social workers are available through company insurance programs, Employee Assistance Programs, and mental health hotlines.

In most cases, a social worker or counselor will be an affordable and qualified voice to listen to your issues and refer you for additional treatment if you need to see a psychologist or psychiatrist, or make an educated decision as to whether your condition is one that demands more intensive treatment or therapy. Again, it's important to note that the term "therapist" can apply to almost anyone (although it's most commonly used to describe a counselor), and social workers can also have office hours where you can schedule an appointment to sit down and talk.

Alternatively, if you're concerned that your issue is medical, like you're worried that you may be clinically depressed, have ADHD, or suffering from another disease that demands immediate treatment and not just therapy, you may want to skip the social worker or counselor (although they can still provide a valuable referral) and schedule an appointment to see a psychologist directly.

How Do I Choose a Provider?

Choosing a mental health professional to see is much like choosing a doctor. In some cases, it can come down to word of mouth-if you have a friend or family member who has had good experiences with a specific counselor or psychologist, it might be a good idea to contact them and see if they can assist you. Many of us however have to operate in the confines of what our health insurance will provide, and insurance coverage for mental health services can vary widely from provider to provider. Here's what you need to do.

Check your health insurance. What does your health insurance policy say? You may be limited to certain types of providers, and most insurance policies pay for mental health services on a sliding scale, where they'll pay more for the first few visits, and over time you take on more of the financial burden. Medications may be covered under your prescription plan, but you may want to check before you get anything filled at a pharmacy. Your insurance provider may also have a directory or search tool to help you find mental health professionals in your area that work with them to handle paperwork and payment. You can also check The American Psychological Association's psychologist locator to find professionals near you.

1. If you don't have insurance, look into social workers and counselors available in your community at community health centers, local non-profits, and organizations that are able to help or centered around helping people with the issues you're facing, or nearby schools and universities. Keep in mind though that while these may be more affordable, their staffs are usually overloaded with cases and there may be long waiting lists before you can see someone. Don't be discouraged, keep looking, and broaden your search-treat your mental health like any other aspect of your health. If you had a disease, you wouldn't stop looking for someone to see you just because the doctor's in your town were unavailable-the same should be true for your mental health. Take it just as seriously.

2. Make a short-list of counselors, social workers, or psychologists that you're thinking of seeing, either based on their proximity to your home or office, their office hours, their compatibility with your health insurance, or recommendations by others.

Pick up the phone. Now you want to speak to each candidate on your list, or at least someone from their office. If you're calling a practice that has several people working in it, expect your call to be handled like any other doctor's office. You'll likely get a receptionist or administrative staffer who can tell you when available appointments are, what you're looking at in terms of a co-pay, and how frequently you'd be able to meet with the specialist you want to speak to. You may also be able to give them a general idea of what your concern is, and they may be able to tell you if the person you'd like to see is experienced in that matter. If you're calling a private practice or a counselor who works from a home office, you'll likely have the opportunity to speak directly to them. Make sure you get the same answers when you do, especially with regard to whether or not they can work with your insurance (many private therapists leave the paperwork up to you) and whether they can help with your situation. Don't forget to ask about the details: the therapist's education and license, their experience and history, and their philosophies towards mental health and illness-specifically what you're dealing with.

1. Make an educated decision. Once you've spoken to a few candidate, weigh your options like you would if you were interviewing someone for a job. After all, you're about to pay them money to help you with a task you need help with, they should all put their best foot forward, make you comfortable with the thought of speaking with them, and give you an idea whether or not they can help you or see you as often as you'd like. Then double-check with your insurance company that the nitty-gritty of payment and paperwork will either be easy for you to handle, or that they don't have a problem working with the therapist's office.

2. If all else fails, go with your gut. If all of the data looks the same, pick the person you were the most comfortable talking to on the phone, or who seemed the most interested in you and your situation. After all, this person will be charged with helping you live a healthier, happier life-you definitely want to work with someone you're comfortable with, even if someone else may have more experience or better office hours.

Hopefully we've given you some information that can help you cut through the confusing names, titles, and the sometimes difficult process involved with finding someone to talk to, whether they're a social worker, counselor, or a psychologist. The process can be confusing, but that doesn't mean it should be a barrier to entry. Consider which type of professional is best qualified to meet your needs, and treat the process like you're hiring someone for a very important job-because that's exactly what you're doing.

Once you find a professional to see, you can make a judgement call as to whether or not they're the right professional. Sometimes you may need to part ways with a therapist and go back to step one and look for someone new. Don't let that discourage you-just like choosing a doctor, not all patients and therapists match up, and you may have to speak with or visit more than one before you find someone right for you. These suggestions from GoodTherapy.org can help you once you've made an appointment. Don't give up, and all the best to you!

Sincerely,
Lifehacker

PS - Do you have any additional tips for Need Help Getting Help? Are you a mental health professional with some additional suggestions to help them find the right person to work with? Share your thoughts in the comments below.

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How Do I Select a Therapist or Counselor?

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Dear Lifehacker, Things have been really rough for me lately, and I'm thinking about talking to a professional. The trouble is, when I search for therapists and counselors, I get dozens of names with dozens of different titles, like "counselor," "psychologist," "psychiatrist," "therapist," "social workers," and more....

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Organizational Tip: Scheduling Time for the Unexpected

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Organizational Tip: Scheduling Time for the Unexpected

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It's impossible to plan for everything that can go wrong, but as LinkedIn CEO Jeff Weiner suggests, you can plan a bucket of time to deal with the things you can't plan for.

Having a chunk of time every day that's not dedicated to anything can give you space to deal with unforeseen circumstances. It also allows breathing room between meetings and gives you a sense that your day isn't just a routine to be played out:

Above all else, the most important reason to schedule buffers is to just catch your breath. There is no faster way to feel as though your day is not your own, and that you are no longer in control, than scheduling meetings back to back from the minute you arrive at the office until the moment you leave. I've felt the effects of this and seen it with colleagues. Not only is it not fun to feel this way, it's not sustainable.

Of course, this is a little different from scheduling breaks-Weiner suggests setting aside up to a couple hours every day, which is a bit too long to not work at all-but rather to do work that you decide to accomplish or to re-center yourself. Depending on your job, a couple hours may be too much, but even a half hour every day that's not used up before you reach the office can help.

17 Ways Successful People Keep Work From Destroying Their Lives | Business Insider via Lifehacker Australia

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Add Empty Events to Your Schedule to Deal with Unexpected Issues

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It's impossible to plan for everything that can go wrong, but as LinkedIn CEO Jeff Weiner suggests, you can plan a bucket of time to deal with the things you can't plan for. Having a chunk of time every day that's not dedicated to anything can give you space to deal with unforeseen circumstances.

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Article: Health Benefits of Enjoying Nature Regularly

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Article: Health Benefits of Enjoying Nature Regularly

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How much time have you spent outdoors this week? If the answer is "less than two hours," it might be time to take a walk - and reap the health benefits.

People who spend just two hours a week in outdoor natural settings, such as town parks, woodlands, state parks, and beaches, report better health and a greater sense of well-being than those who don't, research has shown.

Participants in this particular study (which was published in 2019 in the journal Scientific Reports) were asked questions like: "How is your health in general?" and "Overall, how satisfied are you with life nowadays?"

These questions tend to be really useful indicators of health and well-being, says the study's lead author, Mathew White, PhD, a senior scientist and health and environmental psychologist at the University of Vienna in Austria. "People's answers to these questions correlate strongly with doctor-rated health and objective indicators about how well life is going for someone."

The study built on previous research, published in Psychological Science and also led by Dr. White, which suggested that on average, individuals have both lower mental distress and higher well-being (as measured by the same general health and life satisfaction measurements used in the later research) when living in urban areas with more green space.

And these studies are far from the only ones to suggest spending time in the great outdoors is good for the body and soul.

Ecotherapy, or using nature-based interventions for therapeutic benefit, is being more and more widely used in psychology, according to the American Psychological Association (APA).

Here are seven more health benefits linked to spending time outside.

1. Exercising Outdoors Can Amp Up Your Workout

Regular exercise carries a host of health benefits, including improved brain health, stronger bones and muscles, weight management, and more, per the Centers for Disease Control and Prevention (CDC). But it turns out that your workout might come with even more benefits when done outside.

A past review of 11 studies suggested that participants felt more revitalized and eager to exercise again after outdoor exercise, compared with indoor exercise (though researchers note that some of that evidence comes from lower-quality data). And two separate studies, one comparing indoor and outdoor cycling, and another comparing indoor and outdoor walking, found that study participants were more likely to work at a higher level of intensity when outside, but without feeling like they were exerting themselves more.

2. Time in Nature Can Help Reduce Stress

Time outdoors could help you manage your stress, too. One small study involving 77 young adults with obesity, published October 2021 in Frontiers in Psychology, suggested that walking outdoors relieved stress and improved focus better than using a treadmill indoors.

These findings are bolstered by evidence found in multiple small studies comparing the perceived and actual stress levels (as assessed through salivary cortisol concentration) of those walking in built-up urban settings as compared to urban parks or other open green spaces. Those who walked in green areas improved levels of self-reported stress and mood, as well as decreased levels of cortisol, than those who walked in busier urban centers.

3. Green Space Access May Help Reduce Cognitive Decline

Access to public parks was associated with healthy cognitive aging and a reduced risk of cognitive decline, according to a study published in Social Science & Medicine in January 2018. The longitudinal research looked at participants' lifetime proximity to parks and green spaces (based on available park information and residential addresses from ages of 11 to 70 and 70 to 76) compared with the participants' periodic Moray House Test scores - which measures intelligence - to assess cognitive decline and its correlation with access to green space.

The researchers noted the protective benefit of outdoor park access was especially strong among women, those with genetic risk factors for cognitive decline, and those with a lower socioeconomic status.

4. Access to Green Areas Can Help Purify Air and Contribute to Better Lung Function

In a separate longitudinal study published in Environment International in 2020, researchers found that children who grew up with more lifetime "residential greenness" (as assessed by satellite imagery and residential addresses) and had greater proximity to green spaces (like parks, forests, and agricultural land), had better lung function at age 24 than those who did not. These results were independent of air pollution, urbanicity, and socio-economic status, indicating that access to green spaces may improve lifetime lung function.

This may be because flora - like trees, lichen, and shrubs - can help purify the air, especially in densely-vegetated areas like parks and green spaces, according to other research.

5. Time in the Sun Can Boost Vitamin D Levels

Spending a sunny day outdoors could boost your vitamin D levels. This vitamin helps your muscles, nerves, and immune system function, and it's essential in helping you absorb calcium for stronger bones, according to the Office of Dietary Supplements at the National Institutes of Health (NIH).

Research suggests almost 50 percent of people don't get enough of "the sunshine vitamin." Your body naturally makes vitamin D when exposed to sunlight, but not when that sunlight is filtered through a window, per the NIH.

Just don't skip the sunscreen - while it'll slow your skin's vitamin D absorption, it's crucial to help protect yourself from UV radiation that can cause skin cancer.

6. A Walk in the Woods May Lower Blood Pressure

According to a past review of studies examining the Japanese practice of shrinrin-yoku (forest bathing), participants who spent time in forest environments had significantly lower systolic and diastolic blood pressures than those who didn't.

Similarly, city residents who regularly visited green areas for at least 30 minutes once a week were also less likely to experience high blood pressure than those who did not, according to a past Australian study.

That's not to say you should switch out your blood pressure meds for a walk in the park, though.

Ian Del Conde Pozzi, MD, a cardiologist and vascular medicine expert at Miami Cardiac and Vascular Institute in Florida, says healthy behaviors like maintaining a healthy weight or losing excess weight, daily exercise, and following a low-salt diet, in addition to spending time outdoors, can all help with keeping blood pressure in a healthy range. But if you've been prescribed medication to manage blood pressure, you shouldn't stop them without talking to your doctor.

These types of behavioral changes can affect people differently; for some, they may lead to significant enough change for that person to stop or go on a lower dose of medication, he says. "[Some] people will have significantly high blood pressure even with lifestyle changes," he says.

7. Outdoors Sounds Can Promote Positivity

If you enjoy the sounds of nature as much as the sights, there might be a scientific reason for that. The sounds of nature can help improve mood and boost positive affect (the term for positive emotions like joy, satisfaction, and cheerfulness), according to a review published March 2021 in Environmental Sciences.

Researchers found that animal sounds (like bird calls), wind sounds, and water sounds were associated with lowered stress levels and greater joy - and in turn, these effects helped decrease pain, lower stress, and boost cognitive performance.
Additional reporting by Laura McArdle and Laura Williams.

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7 Healthy Reasons to Spend Time Outdoors

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Whether you're walking, hiking, or just soaking up the sun, it turns out that time spent in nature can have real benefits for your health. From lower blood pressure to healthy brain aging, here's what you need to know.

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Denver is a vibrant city full of arts and culture. With hundreds of museums and art attractions around the city, you can experience the history and culture of a tantalizing amount of topics.

See some memorizing art and performance at a variety of indoor and outdoor locations around town. Year round you can find things to do in Denver. Whether you're walking down the same street you've been before, try seeing it with new eyes. There are vibrant, colorful murals popping up all over town. And the Denver metropolitan area boasts world class theater, art exhibits and homegrown talent.

You don't have to go far anywhere in the metro to find something culturally stimulating. Food-wise the Mile High has you covered: Whether it's a trip down Federal for some Asian cuisine, over to Colorado Boulevard to get your Middle Eastern Fare, East Colfax for Ethiopian, massively large Aurora (in land size bigger than Denver, and population 3rd) for nearly anything, or into the heart of downtown for modern gastronomy.

Now with with a unique meal in you belly, something other than a hamburger and fries, you can explore the real art in the growing metropolitan. If you're planning a trip to this beautiful Mile High City and want to get your culture fix, check out one of these unique cultural experiences.

1. Explore the Denver Art Museum

The Denver Art Museum (or the DAM) is highly respected, and holds over 70,000 pieces of art. Exhibits in the museum range from contemporary displays to artist spotlights to photography exhibits and more. One of the known specialties of the museum is its collection of American Indian Art. Plus, admission is free for kids under 18, so it's an easy and cheap activity for the whole family. Locals get a slight discount too, but don't fret out-of-staters, the DAM has free days throughout the year, a dozen of them!

This museum is a hot spot for students, authors and any creative types as well. It's known for inspiring many student writers looking to put together that perfect college essay. The metropolitan area is home to several institutions for high learning, the most prominent being the University of Denver, as well as the tri-college Auraria Campus, featuring CU-Denver, Community College of Denver and Metro State University.

Stroll one of Metro Denver's Seven Art Districts

Denver is a true art mecca, with at least seven unique art districts including: the Art District on Santa Fe, which is the hub of the Denver art scene. Most are great to visit day or night, with your best chance of visiting studios Friday or Saturday night. Some art districts host regular events throughout the year, so be sure to attend on these days if possible. Lastly, many of the art studios in Denver can be visited by appointment.

Santa Fe Art District - Between 6th and 13th Avenue on Santa Fe Avenue, lies the Santa Fe Art District. It showcases 30 or so participating galleries, artist studios and restaurants.

Golden Triangle Creative District - There's also the Golden Triangle Creative District, which is a culturally stimulating neighborhood that is home to eight of Denver's museums, including the Denver Art Museum. It's a short walk across from Speer Avenue, connecting Santa Fe Art neighborhood with the Golden Triangle neighborhood.

River North Art District - Another popular art district in Denver s the River North Art District (or RiNo), which is just north of downtown Denver. RiNo has rapidly become a hotspot for artsy types in Denver, with a remarkable array of creative businesses, vast murals, hip mustaches, and trendy watering holes. It's definitely worth a visit.

Tennyson Street Cultural District - Another art district in the Mile High City, within Denver's Berkeley neighborhood, is the Tennyson Street Cultural District. This neighborhood has a number of notable art galleries, and the number continues to increase. Plus, you'll find a few live music venues, among a bunch of exciting bars and restaurants.

Arts on Belmar - There's also Arts on Belmar in Lakewood, which is located less than 15 minutes away from downtown Denver. It's host to a diverse collection of studios and galleries, intermingled with Belmar's shopping and dining. It's considered "downtown Lakewood", with an old-town feel, but tons of contemporary stores, restaurants and entertainment.

40 West Arts - It's the sixth art district, which is known for having every available surface covered in art. The district has more than two dozen public art installations - many of which are colorful murals that have become the hallmark of the district.

Pearl Street - Lastly, in Boulder, a 30-45 minute drive from Denver, is the historic and picturesque walk on Pearl Street. It has many shops hosting local artists, live music, food, drink, and street entertainers. Evening time Pearl Street's promenade comes alive.

16th Street Mall - Although the 16th Street Mall is not an "art district" by the city's standards I suspect, it's got art and a lovely promenade to stroll. Street performers, sculptures, arts and crafts shops, and even cow statues can be found here. It's the heart of the city for sure, so head to 16th Street to feel the capital city's pulse. This one's great for a day tour, so to easily combine other bucket-list sights like the Capitol Building.

Denver Museum of Nature and Science Exhibitions

If you're interested in science, then you need to check out the Denver Museum of Nature and Science. Its regular and rotating exhibitions are a great resource for families with kids, since there are tons of interactive displays that change every few months. Founded in 1900, the museum receives nearly 2 million visitors per year, 1.9 in 2016. It's open daily from 9am to 5pm, year round.

Attractions include exhibits on the geology and natural history of the earth, with some local focus, as well as captivating shows via the IMAX and planetarium, kids activities, and expert science lectures. Discover the marvels of science in Colorado, the earth and beyond into the universe. Kids also love the Colorado History Museum and especially the Children's Museum of Denver. There's no shortage of intellectual family fun around Denver.

See a show at the Denver Performing Arts Complex

The Denver Performing Arts Complex hosts hundreds, if not thousands, of performance events each year. From touring musicals and shows, to ballets, symphonies and so much more, you can see a number of performances at this beautiful complex. It's easy to find located just down 14th Street from the Colorado Convention Center and its big blue bear statue. On the opposite west side, the Denver Center for the Performance Arts is marked by a giant white statue of a couple dancing. It's visible from Speer Avenue.

Theatres within the Denver Center for the Performing Arts include:

Buell Theatre

Conservatory Theatre

Ellie Caulkins Opera House

Garner Galleria Theatre

Jones Theatre

Ricketson Theatre

Space Theatre

Stage Theatre

What's your favorite cognitive experience in the Mile High City. Aside from recreational marijuana, "Stimulate your mind, Craig!"

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Top 4 Art and Culture Experiences in Denver

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Denver is a vibrant city full of arts and culture. With hundreds of museums and art attractions around the city, you can experience the history and culture of a tantalizing amount of topics. See some memorizing art and performance at a variety of indoor and outdoor locations around town.

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Sometimes the hardest part of talking with people you care about is saying no. They might need a favor or a loan or just a ride, but you can't always be available to help everyone. Here's what I've learned from my experience about how to say no to even a good friend.

It was the kind of email that makes your shoulders clench up tight, right by your ears.

A friend-not a super-close one, but one I respected and admired-wanted my help with a writing project. Her deadline was seven days away. She just needed a few hours of my time. She was even willing to pay me. Would I help?

I took a deep breath, glanced at my calendar, and chewed it over.

Hmmm. I could probably squeeze this little project into my week if I juggled a few things around, woke up earlier, stayed up later, or carved out some time on a Saturday or Sunday.

But even just thinking about it, I was already feeling bitter and resentful.

The truth was, I simply didn't want to do it.

The project didn't excite me. The money didn't make it any more appealing. I would rather have those hours to myself to work on my other projects. Or just cuddle with my sweetheart.

There was no compelling reason why I ought to say "yes!" to her request-other than just to "be nice" and "help out a friend." And while I do love being a nice, helpful friend, sometimes, the answer is "not this time."

It was slightly awkward, but I made my decision.

I was ready to craft a response and

And let me tell you, it's a funny thing-even as a professional writer and communications strategist who makes a living advising people on what to say and how to say it- saying "no" to a friend is still a tricky scenario. Especially when you're nervous about damaging the relationship.

What I do know, though, is that saying "no" gets easier with practice and repetition.

And having the right script-a starting point, so you're not starting at a blank screen-can make all the difference.

Here's a universal script that works for just about any scenario:

Thanks for your note.

I'm so proud of you for ___-and I'm flattered that you'd like to bring my brain into the mix.

But I would love to support you in a different way.

[Offer an alternative form of support here]

Thank you for being such a wonderful ___. I am honored to be part of your world.

[A few closing words of encouragement, if you'd like]

[Your name here]

For example:

Thanks for your note.

I'm so proud of you for deciding to apply for that small business owner award-and I'm flattered that you'd like to bring my brain into the mix.

I need to say "no," because my week is already quite full-and I know it wouldn't be sane (or humane) for me to add anything new to my plate.

But I would love to support you in a different way.

I've attached a couple of worksheets that I created for a recent writing workshop-including a couple of templates that will help you to craft a bio, a manifesto, and a few other pieces for your application.

Thank you for being such a wonderful friend and colleague. I am honored to be part of your world.

Good luck with the contest! I know you're going to do a terrific job.

Here are three points to remember when you're using this particular script-or something similar-to say "no" to a friend.

Say it Fast

Don't keep your friend hanging for days or weeks, hoping she'll "forget" about it. She won't.

Explain Why-Briefly

Depending on the nature of your relationship, you may want to explain why you're saying no. But don't over-explain or give your entire life story. That's not necessary.

In the example above, I mentioned that I have a particularly busy week. Period.

In some instances, no explanation is required. But for close friends, it can often be a . If you're concise and honest, friends will (almost) always understand.

Propose Something Else

The key to crafting a gentle "no" is to include an alternative form of support. Think: a link to a helpful blog post, a resource, a worksheet, a few quick tips, or a referral or personal introduction to someone who might be able to help.

This "alternative" should obviously be something that you are willing to give (or do)- because it is easier, less complicated, or less time-consuming, it doesn't cost money, or it just feels good for you to offer. Not something that takes more of your time.

The late Steve Jobs once said: "Focus is about saying no." Ain't that the truth.

Don't over-clutter your calendar with commitments that derail your focus, pulling you away from the work that you truly want to do. It's not good for your career. It's not good for your soul.

And if someone gets furious because of your sane, reasonable, elegantly articulated "no?" Well, he or she was probably never your true friend to begin with. Good thing you know.

So that now, you can say "yes!" to a friendship with somebody else.

How to Say No to Anyone (Even a Good Friend) | The Muse

Alexandra Franzen is an author and communication expert who helps creative people become clear and confident writers. Her specialty? Helping you find the right words to get noticed, get hired and get others excited about your ideas-immediately. Her refreshing tips on productivity, creativity and everyday woes-like inbox-clearing-have been featured on , and on radio programs from coast to coast. Get free workbooks + scripts to unlock your inner wordsmith at

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How to Say No to Anyone (Even a Good Friend)

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Sometimes the hardest part of talking with people you care about is saying no. They might need a favor or a loan or just a ride, but you can't always be available to help everyone. Here's what I've learned from my experience about how to say no to even a good friend.

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Podcasts: Self-Care, According to an LGBTQ+ Mental Health Educator

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Podcasts: Self-Care, According to an LGBTQ+ Mental Health Educator

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Welcome to "What a Feeling!" the podcast where mental health matters, self-care is never selfish, and feelings always come first. Join host Archie Messersmith-Bunting, The Feelings Guy™ , and his guests as they discuss all things mental health and self-care. Discover how a focus on feelings at high and low points in your life can allow for real healing to begin and the creation of actual community. When feelings come first, no topic is off limits, no problem is too big or small, and all life lessons are on the table.

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Welcome to "What a Feeling!" the podcast where mental health matters, self-care is never selfish, and feelings always come first. Join host Archie Messersmith-Bunting, The Feelings Guy™ , and his guests as they discuss all things mental health and self-care.

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Healthy Layered Lunches are mason jar salads that are strategically layered in order to keep your greens and dressing separated - ensuring a crisp (not soggy!) healthy lunch!
Are you struggling to eat healthy? Or maybe you just want to get a few more greens into your day? Do you feel like it takes too much time to prep and make a salad?

A few months back I discovered the magic of healthy layered lunches, or as some may call them - mason jar salads.

All of the ingredients you would normally put into a salad are strategically layered in a large mason jar. Your greens and dressing are kept separate in order to keep your salad super crisp, instead of a soggy mess. Just make sure you keep the jar upright until you are ready to eat!

Watch How Easy it is to Make
Healthy Layered Lunches (Mason Jar Salads)
in the Video Below!

So what exactly is this magical order of ingredients that you need to make a healthy layered lunch?

In the diagram below you will see the order in which I tend to layer my mason jar salads.

DRESSING goes on the bottom so it stays as FAAAARRR away from the greens as possible.

HARD VEGGIES (carrots, celery, onions, bell peppers, etc.)

SOFT VEGGIES / FRUIT (beans, corn, apples, grapes, etc.)

CHEESE / MEATS (chicken, turkey, bacon, cheddar, etc.)

GRAINS / PASTA (quinoa, pasta, rice, etc.)

TOPPINGS (nuts, dried fruit, etc.)

GREENS (spinach, arugula, kale, etc.)

Coming up very soon an e-mail series will be starting FULL of healthy mason jar salads. Over the course of two weeks, you will receive 10 healthy layered lunch recipes, organized grocery lists, and meal prep guides.

What Type of Mason Jars are best for these Healthy Layered Lunches?

Since I am a lover of all things simple, I ordered my mason jars online through Amazon. You can either purchase a pack of 12 here

, or you can buy them individually here

. There are two main things you want your mason jar to have:

The capacity to hold up to 32 ounces (to hold a large salad!)

The lid opening to be a "wide mouth" (for easier retrieval of your salad!)

Tips for Making Your Mason Jar Salads Super Crisp

Most layered lunches will make it 3-5 days in the refrigerator if stored properly.

Some ingredients (avocados, tomatoes, etc.) stay most fresh if placed at the top of the jar the night before/day of eating the salad.

I found that mixed greens do best if I place them in the jar the day of eating. Spinach and kale hold up fine if placed days in advance.

Fill your jar to the top with greens and seal it tight to prevent too much oxidation during storage!

How to Make Healthy Layered Lunches (Mason Jar Salads)

Want more healthy mason jar salad recipes?
Healthy Taco Salad in a Mason Jar Turkey & Sweet Potato Salad in a Jar Chopped Broccoli Salad with Balsamic Shredded Brussel Sprouts Salad with Cranberries

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How to Make Layered Lunches (Mason Jar Salads)

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Healthy Layered Lunches are mason jar salads that are strategically layered in order to keep your greens and dressing separated - ensuring a crisp (not soggy!) healthy lunch! Are you struggling to eat healthy? Or maybe you just want to get a few more greens into your day?

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Scholarly Study: Physical activity, brain, and cognition

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Scholarly Study: Physical activity, brain, and cognition

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Article: Professional Self-Care from State Counseling Center

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Article: Professional Self-Care from State Counseling Center

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What does true work-life-balance look like? How is it achieved? Having a healthy balance between work and your personal life means that you are practicing professional self-care. Prioritizing this type of self-care often takes practice, especially since work is a huge aspect of our daily lives. Sometimes it can be difficult to turn off our "working brains" at the end of a work day, and the line between our professional and personal lives begins to blur.

While a lot of forms of self-care are practiced on people's own time, professional self-care is something that can also be incorporated into the work day. Professional self-care is all about setting healthy boundaries for yourself. Here are some of our tips for practicing professional self-care.

Start With Small Changes

You don't have to make too many huge changes to your routine to practice professional self-care. It's okay to begin by making small adjustments, as you set your priorities and find new ways to make sure you are caring for yourself during the work week.

Differentiate Work Time from Personal Time

It can help to set clear endpoints to your work day. Consider what time you want to stop checking emails or working on tasks and try to honor that. Differentiating between the two should give you a healthy balance. You could also try a calming activity once you're finished for the day, like taking a walk, journaling or cooking, as a way to transition into your home life.

Stay Organized

Staying organized is a form of self-care that can help you feel less overwhelmed. When you outline exactly what you need to do for work, your mind will have it all in one place. Keeping a calendar of your schedule and a to do list in a notebook or a planner can allow you to clearly outline each task. Breaking up large projects into smaller tasks is another way to organize your work and alleviate stress. In doing so, you can develop a short list of the top 2-3 priorities each day that seem manageable.

Take Breaks Throughout the Work Day

Even when you are busy with work, it's important to take short breaks throughout the day. Taking breaks can help you clear your mind and come back to your work more refreshed. Be sure to take a full break for lunch, where you can eat a full, healthy meal. You can also take shorter breaks within the work day to stretch and take a moment away from your screen.

Do you experience eye strain from your screen at work? One tip you can use for a short break is the 20-20-20 rule. Every 20 minutes, take 20 seconds to focus away from your screen at an object 20 feet away. This will help refocus your eyes and allow them to adjust back to your work.

Create a Healthy Work Space

Self-care also involves creating a good environment for yourself. Having a work space that is free of clutter and that creates a calming atmosphere can reduce stress. Try keeping your desk organized, so that you know where everything you need is located. If you're working from home right now, you can customize your space to feel even more calm. You could put essential oils in a diffuser or light a candle, add plants or position your work station with a view of outside, or play subtle, relaxing background music.

Evaluate Your Work Load

Before committing to a project or task, first consider your needs and available resources. It's usually okay to scale back on work or slow down if you feel like you don't have the bandwidth or that you're already overextending yourself. Listen to what you think you can realistically accomplish within your scope of work and try to communicate with the people you work with if it feels like it's too much (or too little).

Other Helpful Articles:
Tips for Teleworking Success Tips to Combat Zoom Fatigue

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Professional Self-Care: Self-Care Series (Part 2) | Oregon Counseling

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What does true work-life-balance look like? How is it achieved? Having a healthy balance between work and your personal life means that you are practicing professional self-care. Prioritizing this type of self-care often takes practice, especially since work is a huge aspect of our daily lives.

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Article: Why Exercise Boosts Mood and Energy

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Article: Why Exercise Boosts Mood and Energy

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Why Exercise Boosts Mood and Energy | Everyday Health

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Regular workouts can make a real difference in your energy level and mood. Here's why, plus everything you need to know about the best types of exercise to get the most benefit.

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Is Social Media Busting or Boosting Your Stress? | Everyday Health

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There's evidence that the ability to connect via text messages, Facebook, Instagram, Snapchat, Twitter, and other social media platforms can benefit our health and well-being. And there's evidence it can do some damage, too.

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Gratitude, mindfulness, and reframing are to stress management what cilantro once was to restaurant food - ubiquitous to the point of overuse and not to everyone's taste. Darlene Mininni, PhD, a health psychologist and creator of the undergraduate well-being LifeSkills course at the University of California in Los Angeles, knows what we mean. "Even as I advocate for these approaches," Dr. Mininni says, "I understand the periodic temptation to dismiss them when they're recommended yet again as effective practices."

And they are effective, she says, if you understand what they actually are and why they work. Everyday Health sat down with Mininni to learn just that - as well as why we should consider adding them to our stress-management tool kits.
Everyday Health: Admittedly, gratitude, mindfulness, and reframing are only three of the many strategies or practices we can learn to protect us from experiencing chronic, toxic stress.
Darlene Mininni: Yes, and they are very popular. That's why discussing them - clarifying what they really are and how to best apply them in your life - is an opportunity to show everyone that we have more power over our well-being than we may realize.

Sonja Lyubomirsky, PhD, a psychology professor at the University of California in Riverside, offers data suggesting that our well-being - a word she uses interchangeably with happiness - isn't determined by our genes alone. It's also rooted in our environment and circumstances, and to a large extent in our own actions and attitudes. What this says to me is that we can foster our own well-being during stressful times by learning to be more stress hardy, more stress resilient.
EH: Supposedly, gratitude is one way to do that. But the concept sounds like we're supposed to ignore the bad things happening in our lives; maybe be grateful for the bad not being worse. Is that right?
DM: You bring up a common misconception. That's why I'm not a big fan of the word "gratitude," because for many people it implies that we should dismiss whatever pain we're feeling in favor of looking at the bright side. But I believe there can be value in noticing both the good and the bad in our lives. To understand the concept, let me tell you a story that deeply affected the way I view the idea of gratitude.

When I was in a counselor training program, our teacher told us about her friend, Joyce. After learning that she had breast cancer, Joyce underwent a single mastectomy. Her many friends came to visit during her recovery period and tried to sincerely help Joyce by saying things like, "You should be grateful you're still alive," and "At least it was only one breast and not two." But when my teacher went to visit Joyce, she said, "This is a very difficult thing, and I'm so sorry it happened to you."
RELATED: The United States of Stress: You'll Never Think About Stress the Same Way Again
It was exactly what Joyce needed to hear, because she felt seen and heard; because it acknowledged as legitimate the pain she was in.

Now we know that there is value - both physiologically and emotionally - in people being seen and heard. Your parasympathetic nervous system kicks in, inducing what is commonly called the "relaxation response."

It can be difficult to move forward and manage the stressors in our lives if we don't validate where we are to begin with - maybe in pain, experiencing relationship or financial problems, whatever we're going through. It's helpful to acknowledge that first, before gratitude or appreciation or what we could even call "noticing" begins.

When it does begin, what we're really asking you to do is not to dismiss your pain, but to notice that in the middle of your pain, there is goodness, too; that pain and goodness can exist at the same time. For Joyce, while she sees her struggle, perhaps she can also notice the good - that she has friends who love her, for example, and that she is a strong person. Noticing the good can pull her forward.

EH: How do we learn to notice the good, when it seems easier to notice the bad?

DM: You're right, it is easier to notice the bad. That's because humans evolved with a negativity bias, a tendency to notice negative events more easily than positive ones. This was great for helping our primitive ancestors survive a dangerous world of predators, but not so great for helping us manage our environment today. The good news is that you can train your brain to notice what is good, what is going well, through practice.

One way to do this is to use the "Three Good Things" exercise. Developed by Martin Seligman, PhD, a psychology professor at the University of Pennsylvania and leader in the field of positive psychology, this exercise builds the habit of noticing the good in your life. Here's how it works: Every night, think about three things that went well for you that day. Write about them and reflect deeply on these experiences. Studies have found that when people do this, after just one week, they reported being happier than before, and that feeling of happiness keeps increasing over succeeding months.

EH: Why are we advised to practice gratitude journaling? Is there something special about writing down the good things that we see?

DM: Yes, there's benefit to all kinds of writing in helping us manage our stress. To begin with, it enables you to pause and process the positive elements of your day. James Pennebaker, PhD, psychology professor at the University of Texas in Austin and a pioneer of expressive writing, suggests that writing can also help your body release the tension of holding onto your feelings. And there is evidence that this is true.

Dr. Pennebaker asked a group of college students to write about the most upsetting experiences in their lives and another group to write about their dorm rooms, each for 15 minutes daily for three to four days. He was shocked by the traumatic things he read and worried that he might have traumatized these students a second time by asking them to recall those memories. Although some students reported feeling worse for a few hours after their writing, emotionally they felt better. Up to four months later, those who wrote about their upsetting experiences were less depressed, less anxious, and more positive about life than the other group.

This is why I recommend that people try writing as a potentially useful stress management tool. For those interested in this process, when you're stressed, write about your feelings for several days. Once on paper, explore your thoughts and feelings with questions such as, "How can I deal with this challenge?" or "What have I learned from this?" You can also write about what you're grateful for in light of your experiences.

EH: What about mindfulness? Now there is a word that seems to be in every psychologist's vocabulary - usually in conjunction with meditation.

DM: Mindfulness, at its most basic level, is paying attention to the present moment without judgment. It's simple, but it's not easy. Most of us don't pay attention to what we're experiencing in the present moment. As a matter of fact, a Harvard study found 47 percent of people are thinking about something else other than what they're actually doing right now. Why does that matter? Because when we're not focused on the present, our minds often wander to scenarios about the future or the past. If we think about the future and what could go wrong, we can create anxiety. If we think about the past and what should've been, we can create sadness. Focusing on the present - what we are doing or experiencing in this moment - is being mindful, and that can create a calmer nervous system, an improved perspective, and a greater sense of well-being.
EH: How can you be more mindful during, say, a typical workday?
DM: Imagine you're given a report to write in a week. You might recall a similar situation when you failed to complete a different report on time. You could futurize and stress about the deadline coming too soon. Or you could anchor yourself in the present and reduce your stress by focusing on what's in front of you: "I've been given this report to write. Here is when it's due. I will put together an outline first. Then I'll start with the introduction." And so on. Every time your mind wanders - to thoughts like, "What if I can't get this done?" - you bring your focus back to the task at hand, writing your report, one step at a time.

EH: Sounds like a valuable skill, but one you need to practice.

DM: Yes, and with practice you can, again, train your brain - this time to be more focused on the present moment. One way to develop the skill of mindfulness is with mindfulness meditation. Just as you might lift weights to train your muscles to be stronger, mindfulness meditation trains your focus to be stronger. You can start by paying attention to your breathing. Notice the sensations as you breathe in and out. When your mind wanders, as it will, notice that and return to your breath. Practice for a few minutes a day, working your way up to 10 minutes daily.

Another mindful breathing practice that has been popular with my students is 3-3-6 breathing, where you breathe in through your nose to the count of 3, hold for the count of 3, and exhale through your mouth to the count of 6. Do this as many times as is comfortable for you. My students have said this has been an excellent de-stressing practice for them.
EH: Looking at reframing, this seems to call for straining to look on the bright side of life. Is that what reframing actually entails?
DM: Actually, reframing isn't about positive thinking or looking on the bright side. It's about realistic thinking, that is, looking at things as they are, but not worse than they are. I call this thought-shifting. And it can be a challenge, because we often believe our feelings are facts. If it feels true, it must be true. If I feel incompetent, then I must be incompetent, right? And if I have an upsetting thought, it must be true, or I wouldn't think it! So the first step is to notice your thoughts and question them. Imagine you're a lawyer and you put your thoughts on trial. How do you know your thoughts are true? What proof do you have?

Let me give you an example. I worked with a woman who had recurring thoughts that she was a loser. She was treating her thoughts as if they were facts, an easy thing to do. Like a lawyer looking for evidence, I asked whether she had ever done anything in life where she wasn't a loser? She said yes: She raised a wonderful son, and was good at her job. Where, then, did she get the idea that she's a loser? Turns out her stepfather called her a loser and his words had now become her own.

Continuing to question her thought, I asked if her stepfather knew her deepest self, and she said he did not. And was her stepfather ever wrong? Yes, she said he was wrong quite often. Could he have been wrong when he called her a loser? After a pause, she said that yes, he may have been wrong.

You see how you can test a thought, put it on trial? The goal of this type of reframing is to look at the thought very differently, and create new thoughts that that you can believe. That's important. In this case, she isn't going to suddenly believe, "Oh, I'm not a loser. I'm a winner!" But every time she has the thought in her head that she's a loser, she can tell herself, "That's my stepfather's voice, not mine." That's the truth she can believe.

EH: You've written in The Emotional Toolkit: 7 Power-Skills to Nail Your Bad Feelings about a strategy for practicing thought-shifting. Can you distill that strategy for us?

DM: Yes, there are four steps that you can apply in potentially stressful situations. Just remember that the goal isn't to think happy thoughts all the time - a state that I think is not possible or helpful. Instead, the goal is to examine your thinking so that you can see things as they really are, and not worse than they are. This can limit your levels of toxic, chronic stress.

The four steps to thought-shifting are:

1. Become aware of your negative self-talk. We often have a running dialogue in our heads that we don't even notice. Begin to pay attention.

2. Directly examine and challenge your negative assumptions. Put your thoughts on trial and look for proof.

3. Generate new and realistic messages that you create. Replace the old toxic thoughts with new ones that you can fully believe.

4. Develop an action plan. Mobilize the appropriate tools in your tool kit to de-stress and problem solve.

Everyone needs to find the stress-reducing approaches that work best for them, but just knowing that we have the power to influence our well-being is important. Equally important, I think, is working together - within our companies, our communities, and as a society - to change the conditions that stress us out in the first place.

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Darlene Mininni, PhD: Q&A About Gratitude, Mindfulness, Reframing | Everyday Health

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Gratitude, mindfulness, and reframing are to stress management what cilantro once was to restaurant food - ubiquitous to the point of overuse and not to everyone's taste. Darlene Mininni, PhD, a health psychologist and creator of the undergraduate well-being LifeSkills course at the University of California in Los Angeles, knows what we mean.

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Many of us are used to the hectic, fast-paced routine we call our daily lives - we often get so caught up in the day-to-day stress that we may forget to focus on the most important thing: ourselves and our health. While there are certain obligations that we may not be able to eliminate, it is important to remember to take a step back and make time to practice self-care. There are many ways to incorporate self-care into your routine. Here, we will help you explore the importance of nutrition and the food you eat as it relates to taking care of yourself and how to engage in different self-care nutrition strategies to live a healthier lifestyle.

What is self-care and why is it important?

Often, we tend to focus our energy outward; we jam-pack our schedules with long work hours, appointments, and activities, and use our spare time to take care of our friends and family. But when it comes to ourselves, we maintain that we do not have the time to focus inward and struggle to give ourselves a break. Due to this, self-care and how to practice it has become a widely discussed topic. The concept of self-care includes a variety of factors such as hygiene, lifestyle, socioeconomic and environmental factors, as well as nutrition - such as the quality and what type of foods that should be included in the diet (1).

While the stress we feel from our daily routines may not immediately impact our health, ignoring our individual needs and not managing the continued strain on our bodies may contribute to health problems in the future. Read: it is important to practice self-care. There are many different ways of practicing self-care to deal with or prevent illness or to maintain or establish good health (2). The intent behind self-care is to recognize your own needs and put your health first, so you may ultimately help others.

There is no standard for self-care- we all practice self-care in different ways. For some, it may be pampering yourself with a trip to the spa, taking a bubble bath at the end of a long day, meditating, checking in with yourself, eating a healthful diet, or engaging in daily exercise. No matter what self-care means to you individually, it is about focusing on yourself and on your overall well-being.

Nutrition and self-care

If you are looking to up your self-care routine, consider focusing on nutrition. A balanced, varied diet can be an essential part of self-care as the food you eat directly impacts your overall health and well-being. Proper nutrition can play an important role in the management of daily stress and the long-term effects that stress may cause. To expose your body to continuous stress over time can lead to health issues, such as cardiovascular disease, diabetes, and other illnesses (3). It is therefore crucial to provide your body with the nutrition it needs to help combat stress. However, nutrition can help beyond minimizing stress. Discover some of the ways nutrition intertwines with other aspects of self-care:

1. Cooking as a form of self-care

For those of you who may find solace in cooking as a form of stress reduction, this is a perfect way to incorporate nutrition into your self-care routine. Not only can the activity of cooking help reduce stress, but having your meals prepped and planned ensures that you are eating well-balanced meals throughout the day. Consider these tips for making cooking a stress-free, simple part of your self-care routine:

Try a new healthy recipe. Check out apps such as Lifesum for some well-balanced, delicious recipe ideas.

Cook large batches of food and use leftovers for your meal prep to save on time while not skimping on the nutritional benefits.

Embrace steaming as an alternate, healthier form of cooking

2. Skip the spa - nutrition for your skin and hair care needs

Proper nutrition is essential, not only for our bodily functions, but also for our internal health. If you are someone who enjoys a little pampering for self-care, consider treating your body to these nutritious foods for glowing skin and luscious locks:

Fill up on fruits and vegetables. While research is not yet conclusive, it has been suggested that diets high in vitamins such as Vitamin C, E, D and A can promote healthier skin (4).

Get in your omega-3s. Upping your omega-3 fatty acid intake with foods such as salmon, mackerel, or sardines has been suggested to aid in essential functions in healthy skin (4) and may also add some extra shine to your hair.

For stronger, fuller hair, incorporate walnuts, apples, cherries, and oranges into your diet. These foods provide elastin to keep your hair supple and silica to prevent thinning.

Already into healthy eating? Go a step further and put together an at-home hair or face mask using items you already have in your kitchen, such as egg white, avocado, oatmeal, or yogurt.

Simply taking a moment to enjoy time with your friends or family can be another method of self-care. Eating together with someone or with a group facilitates bonding and brings people closer to one another (5). Meals have been valuable social events that have brought people together for centuries and continue to do so.

We all struggle sometimes with giving ourselves a break. With life always getting in the way, it is important to take the time you need to focus on yourself and your well-being. Self-care is not about just doing nothing; it is about doing the right things that make you connect with yourself. Whether it is through nutrition, exercise, meditation, social activities, or other methods, how will you start to engage in more self-care?
All of the content and media on Lifesum is created and published for information purposes only. It is not intended to be used as a substitute for medical advice or treatment. Users should always consult with a doctor or other health care professional for medical advice.

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Caring for yourself through food: how nutrition plays a role in self-care

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Many of us are used to the hectic, fast-paced routine we call our daily lives - we often get so caught up in the day-to-day stress that we may forget to focus on the most important thing: ourselves and our health.

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Video: 20 minute Yoga Practice to Fill Your Cup

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Video: 20 minute Yoga Practice to Fill Your Cup

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Fill Your Cup Yoga  |  Yoga With Adriene

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The brain is involved in everything we do and, like any other part of the body, it needs to be cared for too.

Exercising the brain to improve memory, focus, or daily functionality is a top priority for many people, especially as they get older. That said, people of all ages can benefit from incorporating a few simple brain exercises into their daily life, which we'll explore in more detail in this article.

Research has shown that there are many ways you can hone your mental sharpness and help your brain stay healthy, no matter what age you are. Doing certain brain exercises to help boost your memory, concentration, and focus can make daily tasks quicker and easier to do, and keep your brain sharp as you get older.

Let's take a deeper dive into 13 evidence-based exercises that offer the best brain-boosting benefits.

Whether you're putting together a 1,000-piece image of the Eiffel Tower or joining 100 pieces to make Mickey Mouse, working on a jigsaw puzzle is an excellent way to strengthen your brain.

has shown that doing jigsaw puzzles recruits multiple cognitive abilities and is a protective factor for visuospatial cognitive aging. In other words, when putting together a jigsaw puzzle, you have to look at different pieces and figure out where they fit within the larger picture. This can be a great way to challenge and exercise your brain.

When's the last time you played a game of cards? Researchers who conducted a study in 2015 on mentally stimulating activities for adults, say a quick card game can lead to greater brain volume in several regions of the brain. The same study also found that a game of cards could improve memory and thinking skills.

Try learning one of these tried-and-true card games:

A rich vocabulary has a way of making you sound smart. But did you know you can also turn a quick vocab lesson into a stimulating brain game?

Research shows that many more regions of the brain are involved in vocabulary tasks, particularly in areas that are important for visual and auditory processing. To test this theory, try this cognitive-boosting activity:

Keep a notebook with you when you read.

Write down one unfamiliar word, then look up the definition.

Try to use that word five times the next day.

The Centers for Disease Prevention and Control notes that learning new dance moves can increase your brain's processing speed and memory. In other words, bust a move on the dance floor and your brain will thank you.

Want to test it out? Give one of these dance activities a try:

Take a salsa, tap, hip-hop, or contemporary dance class.

Try a Zumba or jazz exercise class.

Watch an online video with fun dance moves you've always wanted to learn.

Grab a partner and learn to ballroom dance.

Gather your friends and go line dancing.

A 2015 research report suggests that using all your senses may help strengthen your brain.

To give your senses and your brain a workout, try doing activities that simultaneously engage all five of your senses. You could try baking a batch of cookies, visiting a farmer's market, or trying a new restaurant while you focus on smelling, touching, tasting, seeing, and hearing all at the same time.

Learning a new skill is not only fun and interesting, but it may also help strengthen the connections in your brain.

Research from 2014 also shows that learning a new skill can help improve memory function in older adults.

Is there something you've always wanted to learn how to do? Perhaps you'd like to know how to repair your car, use a particular software program, or ride a horse? You now have one more good reason to learn that new skill.

One of the best ways to expand your learning is to teach a skill to another person.

After you learn a new skill, you need to practice it. Teaching it to someone else requires you to explain the concept and correct any mistakes you make. For example, learn to swing a golf club, then teach the steps to a friend.

Do you want an easy way to increase your creative brain power? The answer may lie in turning on some music.

According to a , listening to happy tunes helps generate more innovative solutions compared to being in silence. Which means, cranking up some feel-good music can help boost your creative thinking and brain power.

And if you want to learn how to play music, now is a great time to start because your brain is capable of learning new skills at any point in your life. That's why you're never too old to start playing an instrument like the piano, guitar, or even the drums.

Don't get stuck in a rut when it comes to your daily tasks. Instead, be willing to try new ways to do the same things.

Choose a different route to get to work each week or try a different mode of transport, like biking or using public transport instead of driving. Your brain can benefit from this simple change, and you might be surprised by how easy it is to change your thinking.

Daily meditation can calm your body, slow your breathing, and reduce stress and anxiety.

But did you know that it may also help fine-tune your memory and increase your brain's ability to process information?

Find a quiet spot, close your eyes, and spend five minutes meditating each day.

A 2012 review of research has overwhelmingly proven the many cognitive benefits of being able to speak more than one language.

According to numerous studies, bilingualism can contribute to better memory, improved visual-spatial skills, and higher levels of creativity. Being fluent in more than one language may also help you switch more easily between different tasks, and delay the onset of age-related mental decline.

The good news is that it's never too late to reap the rewards of learning a new language. According to researchers, you can boost your memory and improve other mental functions by becoming a student of a new language at any time in your life.

It's no secret that tai chi can benefit your health in many ways, including your mental health. Plus, it can also help center you when life seems out of balance.

Taking up a regular practice of tai chi can help reduce stress, enhance sleep quality, and improve memory. A found that long-term tai chi practice could induce structural changes in the brain, resulting in an increase in brain volume.

Beginners do best by taking a class to learn the different movements. But once you know the basics, you can practice tai chi anywhere, anytime.

The next time you interact with someone, take note of four things about them. Maybe you observe the color of their shirt or pants. Are they wearing glasses? Do they have a hat on, and if so, what kind of hat? What color is their hair?

Once you decide on four things to remember, make a mental note, and come back to it later in the day. Write down what you remember about those four details.

Focusing on your brain health is one of the best things you can do to improve your concentration, focus, memory, and mental agility, no matter what age you are.

By incorporating brain exercises into your everyday life, you'll get to challenge your mind, sharpen your cognitive skills, and possibly learn something new and enriching along the way, too.

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Brain Exercises: 13 Ways to Boost Memory, Focus, and Mental Skills

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The brain is involved in everything we do and, like any other part of the body, it needs to be cared for too. Exercising the brain to improve memory, focus, or daily functionality is a top priority for many people, especially as they get older.

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What is Positive Self-Talk? (Incl. Examples)

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Self-talk is the internal narrative you hold about yourself and has a much bigger influence on the way you see yourself, and the world, than you realize.

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Masks Required at the Library - Many libraries are reopened with modified hours and services. Please check our Hours & Locations page for current open hours. Masks are still required in libraries -- thank you for your cooperation.

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Uplifting FIction (That Isn't Fluff) - The Seattle Public Library

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Masks Required at the Library - Many libraries are reopened with modified hours and services. Please check our Hours & Locations page for current open hours. Masks are still required in libraries -- thank you for your cooperation.

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21 Books to Help You Learn Something New | Penguin Random House

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It is never too late to discover a new passion or become skilled in a new topic! Learn from the experts about everything from how to make dumplings to Native American history you didn't learn...

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Learn everything you need to know about family organization. Discover new tricks for keeping schedules organized and how to manage menu planning and family chores.
From playdates to budgets to school activities, there is a lot to keep track of when you have a family. Read on to learn how to keep track of it all and everything else you need to know about family organization.
Disclosure: If you make a purchase through links in this post, we may receive a commission. As an Amazon Associate, we earn from qualifying purchases.
Family Organization - How To Organize Your Family Life

Family organization is a pretty personal and subjective thing. No two families are the same. So what works for you might not work for the next family.

But one thing everyone has in common is this: all families have chores, food, budgets, and schedules to keep track of.

So, how do you manage your family? How do you organize it all?

The best way to organize all of it is by using the Take Action Printables binder! It has everything from fitness trackers to budget and even daily task lists. It's like home management in one easy binder.

Let's look at everything you need to know about family organization, including some of the best tools to help you stay on top of it all.

This is what you will learn in this guide:

1. How to Organize Family Schedules

2. How to Share a Bathroom Schedule

3. Chore Organization

4. Menu Planning Basics

5. Family Routines

6. How to Organize Family Laundry

7. Special Event Organization

8. Budget and Money Management

9. How to Make Memories as a Busy Family

How To Organize Family Schedules

First, let's look at how to organize your family's schedules. From sports to volunteer activities and doctor appointments, there is a lot to track and remember.

There are three main ways to track your family's schedules: with paper planners, a command center, and smartphone apps.

Paper Calendars & Planners

There are lots of people that still prefer to use paper planners and calendars to manage schedules and appointments. These can be fun to decorate and are perfect for visual learners.

To get the most out of your paper planner, color-code them or separate each day into sections.

Decide what you need to track on your calendar, and use a different color pen for each thing.

Here is an example of how to use a paper planner effectively:

Work-related tasks - blue ink

After school activities - red ink

Menu planning - green ink

Money / budgeting - black ink

You can also use stickers to highlight important dates and appointments.

If you have a large family calendar at home, make sure you keep a portable one in your purse or car. That way, if you make plans when you are away from the house, you can keep notes and write them down when you get home.

Command Centers

Another fantastic way to keep track of everyone's schedule is to set up a command center.

A command center is a place in your home where you hang up a calendar and leave room for notes to family members. We have a super helpful introduction to command centers to get you started.

Calendar Apps

If your family members all have their own phones, then communicating via calendar apps might be the most efficient idea.

With calendar apps, all the users can see the main calendar and add things to it. This prevents double-booking and over scheduling.

The best family calendar apps are:

Cozi Calendar

Google Calendar

Hub Family Organizer

Wunderlist

Bathroom Schedules

Next, let's look at how to manage shower and bathroom schedules.

How do you manage showers and bathroom schedules with a family?

Odds are at some point you will have people butting heads over who gets the bathroom when. This is especially true in the morning when everyone is trying to get ready and out the door. Even if you have three bathrooms and four people in your home, it's likely to lead to conflict.

Use Paper Calendars to Schedule Shower Times

Place physical calendars in everyone's room. These calendars will actually be a blessing in more ways than just bathing schedules. Children actually flourish and shine when life is presented to them in a logical and structured manner.

Schedule Shower Times

First, decide how often family members will bathe. There is really no right or wrong answer it's just important to decide on something so you know how to plan.

Once you have the frequency figured out, the next step is to pick a time. If needed, some people might have to shower in the mornings, and others at night.

It may sound silly to schedule bath time on a calendar, but it will cut down on so much confusion. When scheduling bath times it's important to always have at least one bathroom open for the necessary bathroom trips that will hit at random times.

Organizing chores

The third thing all families will be organizing is the household chore list. Who should clean what and why? What chores are appropriate for what ages? While this may be a challenging topic, it's not impossible to get everyone in the house involved and even build some good basic routines in the process.

Clutter Keeper® has a really helpful article about how to get kids to do their chores.

Get Everyone Involved

One of the most important principles with chores is they should never be given as a form of punishment. All this will accomplish is creating a negative view of chores. When chores are approached in a positive way, they instill a sense of pride in a child. They learn to appreciate what they have and to take care of the place they call home.

Start With Their Room

The best way to introduce children to chores is to start with their room. It makes no sense to teach a five-year-old how to clean a toilet, but they can be responsible for picking up the toys from their floor and putting them where they belong when they are finished playing.

Start Teaching Chores Young

Chores need to be introduced from the very start. Begin by helping a young child pick up their toys and talk about why it's important as you do. Make it a point to talk about how great the room looks and how you don't step on toys and hurt your feet or trip this way.

Older Children Can Take Responsibility

As a child gets older they should keep the responsibility of their own room, and slowly introduce additional household chores that involve other areas of the house. It may sound strange, but children do not just naturally know how to sweep or vacuum a floor, wash dishes and clothes, clean a bathroom, etc.

The best thing to do is to do these things with your child and teach them how to do it. By age 10 most children can handle basic household chores if taught the proper and safe way to do them.

Paying Kids for Chores

One way to encourage children to be involved with keeping a home clean is to assign a monetary value to the household chores. Make a master list and explain it to your children. For example, sweeping the dining room floor after dinner could be worth 50 cents.

As your children do the various chores you keep track on a spreadsheet. Either let the child enter it or watch you so they can see their earned money total go up. Children will learn the value of earning the things they want and also learn how to handle money and limited resources.

Live By Example

One of the most important things to remember with keeping a house clean is to live by example. It makes no sense to tell a child they have to keep their room clean if your room looks like a disaster zone. A child will have a better view of chores if they do not feel like they are doing them simply so you don't have to. They have to see the parents living by example and doing their part to keep the house clean.

The fourth area of family organization is planning a menu.

When it comes to feeding a family, taking the time to meal plan and create a shopping list based on that meal plan will help save money due to random and unnecessary purchases. By including everyone in the family, it has the added bonus of creating a sense of inclusion and importance. So what is menu planning and how is it done?

Include the Family in Planning the Menu

Menu planning works best when you include everyone in the house. Everyone has different likes and dislikes when it comes to food. Consider asking each child what is one thing they would like to have for each meal. If one child really loves spaghetti then make that for dinner one night. By making a meal they enjoy it makes them feel like they are important and not overlooked.

Try New Recipes

Once everyone has chosen a favorite meal, consider searching the net for a new recipe at least one night of the week. Sometimes the things you try will be a flop, but sometimes they will become a new family favorite.

When exploring new foods try food from different cultures as well and use that as an opportunity to talk about those cultures with your children. This will give you something fun to talk about over family dinner. One of the best resources for recipes is Pinterest.

How to Organize The Weekly Menu

A few different options exist for organizing which meals are going to be made when.

One option is to write in a planner.

There are also many app-based solutions for menu planning and organization. One of the most popular and best is Pepperplate. Regardless of which method you use to organize your meal planning, the next step is to turn the meal plan into a shopping list.

Shopping List Organization

Take your meal plan and make a list of the ingredients you need to prepare them. Look at household items such as toilet paper or paper towels and add them to the list if needed.

By making a list of what you need you will avoid the impulsive purchases everyone is tempted to make when they are at the store. Sticking to a list and only buying what you need will save you money. Depending on how impulsive you are, it could save you quite a bit.

Routines

Next, set up routines to make everything in your family's life run smoother.

When you have established routines, everyone knows what to expect, and it becomes a habit. Here are some common routines that you can make your own.

Morning Routine

Get dressed

Make bed

Eat breakfast

Brush teeth and hair

Grab bags and leave

After School

Eat after school snack

Do homework

Discuss any papers from school

Put bags and books away

Prepare for any after school activities

Before Bed Routine

Turn off all electronics

Do before-bed chores (like put away clothes) to prepare for the next day

Shower

Put on pajamas

Brush teeth

Relax before bed with books or other calm activities

Family Laundry Organization

Who doesn't just love doing laundry? This is one chore that definitely cannot be neglected. It doesn't take long for one load of dirty laundry to turn into three. Once laundry turns into a heap, almost nobody enjoys doing it, and it becomes such a time-consuming chore. So what are some strategies for staying on top of this fun-filled activity?

Divide and Conquer

Laundry is something that even young children can get involved with. Toddlers can handle putting clothes in a dresser drawer with your help.

When children are younger, you help them with whatever parts they need help with. As they get older they can transition to doing their own laundry.

The easiest way to fail at laundry is to have one member of the family be responsible for the entire family's laundry.

Create A Laundry Schedule

One thing to consider is that every member of the family cannot do laundry at the same time. This is where the calendars come into play. All you have to do is let every member of the family pick a laundry day and mark it on the calendar in their room.

Few families have more than 7 people so it shouldn't be too hard to get a schedule figured out. While planning this it's also important to include bedding in the discussion.

You can either include that as part of each individual laundry day or you can designate one day each week to be the bed-washing day.

Special Event Organization (birthday and holidays)

Another thing that will fall on you as you organize your family, is planning holidays and birthdays.

Thankfully, there are lots of printable organizers online and tips for planning birthday parties.

Here are some tips to keep in mind when you are responsible for planning family get-togethers:

Start early - plan parties a month in advance to give you plenty of time to get it all done without stressing out.

Keep it simple - don't make more work for yourself. Keep parties simple so they are easier to plan.

Ask for help - delegate parts of the party to family and friends.

Budget and Money Organization

No matter what situation you may be in with finances, the worst thing you can do is simply wing it and hope everything comes out ok. Create a budget and manage your money so you discover how much more you have.

Best Budget Apps

Thankfully there are some really great web-based applications to help you look at expenses versus spending and the amount of money you have coming in. These are the 3 best budget apps for easy money management.

Mint - This web-based application can help you make a budget and keep track of your bills. You will receive notifications when bills are due soon. It presents information in a way that you see money and expenses together so you know how much you currently have and how much you need to pay soon. This keeps you from making those needless impulsive purchases that can make it impossible to pay an upcoming bill on time. A mobile app is available so you can keep track on the go.

Cleo - This application takes a fresh and different approach from the most popular money management applications. Cleo is designed like a virtual assistant similar to Siri, Cortana, or Google Assistant. After setting up everything with Cleo, you communicate through Facebook Messenger with the service. For example, you can ask Cleo "Can I afford to go out tonight?" and Cleo will check your current account balance as well as upcoming bills and expenses and respond with an honest answer. Cleo may respond "Sure, no problem. I'll adjust your budget to reflect the additional expense." Or you might get the response, "You cannot afford to do that at this time." If looking at numbers and graphs gives you a headache, this application would be an excellent choice to consider.

Wally - This application allows you to enter income and expenses into the app to help you keep track of your money. This app is great for the person who doesn't exactly trust an application to access and link to their accounts. Everything with Wally is entered manually.

Making Memories Together

Making memories and bonding is one of the most important things you can do for your family. It is one of the most simple to pull off yet easy to neglect as well. Life just has a way of being busy and it's can be easy to forget to take time for the people you love.

Making your family feel important and cherished is such a priceless gift that will pay off in so many ways. One piece of the foundation of a peaceful, loving, comfortable home is taking time for each other.

Size Doesn't Matter

Here are some ways to create memories as a family on a budget.

Play a board game together. Laughing for an hour while playing a game can create some fantastic memories.

Go to a park and play something as a family, such as hide and seek. Hiking or just going for a walk are both wonderful activities to do as a family.

Plan ahead for big events. Take a jar or a shoebox, label it "family fun" or whatever is meaningful to you, then save a dollar a week in the container until you can afford to do whatever big thing you desire.

Children are sometimes surprisingly understanding. They honestly don't mind if you cannot afford to do expensive things all the time, and they are impressed by the effort to save and make doing things with them important.

Struggling to get motivated? Sign up to get our FREE guide, The 30-Minute Organizing Secretand discover easy ways to overcome the chaos of clutter - even with kids at home!

More Family Organization Articles

Managing a family can be simple with the right tools. If you found this guide about family organization helpful, here are some more articles you might enjoy too:

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Family Organization: Your Complete Guide

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Learn everything you need to know about family organization. Discover new tricks for keeping schedules organized and how to manage menu planning and family chores. From playdates to budgets to school activities, there is a lot to keep track of when you have a family.

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Scholarly Study: Global Organizational Practices for healthy Work-Life Balance

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Scholarly Study: Global Organizational Practices for healthy Work-Life Balance

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The issues surrounding work and family interactions have received increasing attention over the past twenty years, and have become a major concern for both employees and their employers. Across families with growing caring responsibilities, working men and women are undergoing an intensification of work-family conflict.

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Book List: Organizational Strategies for Success

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Book List: Organizational Strategies for Success

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Carmen Sakurai
Mental Declutter, Stress Management & Burnout Prevention Coach. Feeling Stuck? Overwhelmed & No Energy? Let's Talk! Read full profile

Possessing productivity and organizational skills will give you an advantage in living a life of fulfillment and extraordinary achievements.

These skills can also help reduce stress and overwhelm by arming you with the knowledge to choose the most effective thoughts and actions to get the results you want, instead of just doing things that keep you busy without actually accomplishing anything worthwhile.

How do you begin acquiring these skills? Read, of course! But with the massive selections of books on these topics available today, choosing the right guide for you may seem overwhelming.

Don't fret! Books have always played an important role in my family's life and as such, I simply went through my insane collection of books (hardcover, digital, and audio) and compiled for you a list of the top 35 books to learn the most useful productivity tips and organizational skills:

1. Mindset: The New Psychology of Success by Carol Dweck

Carol Dweck, professor of psychology at Stanford, explains that all of us possess one of two mindsets: fixed vs. growth.
Get the book here.
In the world of fixed traits, success is about validating yourself by proving you're smart or talented. On the other hand, the world of growth and changing qualities is about continuously stretching yourself to learn something new. The latter empowers you to break through your self imposed limits, thrive and succeed.

2. Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time by Brian Tracy

This is a quick read. Brian Tracy gets right into the action and covers such things as determining priorities, delegating and eliminating tasks, knowing what's okay to hold off for later and whether to tackle your "frog" (big task that will deliver the greatest results) first or a lower priority task.
Get the book here.
By regularly eating your frogs first, you develop a habit that makes it easier to accomplish more - with much less effort!

3. The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing by Marie Kondo

You'll not only learn how to declutter material excess but how to clear out your personal space so you have room to surround yourself with more of what makes you happy.
Get the book here.
If you are like me and have the tendency to feel guilty over letting objects go, Marie Kondo will show you how to free yourself from that. After all, an organized environment breeds a calmer mind; leaving you with the freedom and energy to be more effective.

4. The War of Art: Break Through the Blocks and Win Your Inner Creative Battles by Steven Pressfield

This book shows you how to overcome obstacles of ambition and how to discipline yourself.
Get the book here.
Bestselling novelist Steven Pressfield identifies the resistances that every one of us face, outlines a plan to blast away the excuses we make for ourselves for not taking action, and then effectively shows how to reach the highest level of creative discipline.

5. Brain Rules: 12 Principles for Surviving and Thriving at Work, Home, and School by John Medina
Get the book here.
Brains Rules gives you 12 "rules" for optimal mental performance. The book includes a brief history of the brain and how it came to operate as it does. The author then explains why his principles help your brain perform better as well as provide practical ways to implement his strategies into your everyday life.

6. The ONE Thing: The Surprisingly Simple Truth Behind Extraordinary Results by Gary Keller

This book introduces you to a simple but powerful concept where you focus your energy on just one thing at a time, achieving extraordinary results. You will learn how to cut through clutter, reduce stress and distractions, increase your energy and achieve more in less time.
Get the book here.
The author of this book, Gary Keller, is the founder of one of the nation's great realtors, Keller-Williams.

7. The Obstacle Is the Way: The Timeless Art of Turning Trials into Triumph by Ryan Holiday
Get the book here.
Ryan Holiday teaches a simple method for understanding and acting upon the challenges and setbacks life throws at us. The method centers on tactics from stoicism where no matter how unjust or tragic the situation may be, remaining calm, avoiding the victim mentality and pushing your way through is the most effective path to success.

8. The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change by Stephen R. Covey

Stephen Covey teaches you how to be more effective in the areas of relationships, awareness, spirituality and business issues; and provides you with simple to understand strategies for achievable and lasting results.
Get the book here.
The 7 Habits continues to be a key resource in helping me improve my effectiveness in all areas of my life, that I picked up a copy of " The 7 Habits of Highly Effective Teens " (written by Covey's son, Sean) for my own teenage son.

9. 10 Natural Laws of Successful Time and Life Management by Hyrum W. Smith
Get the book here.
Hyrum W. Smith (creator of the "Franklin Day Planner") teaches his time and life management system based on your values as well as what is most important in your life, making implementation of his strategies that much easier.

10. The Power of Focus: What the World's Greatest Achievers Know about The Secret to Financial Freedom & Success by Jack Canfield, Mark Victor Hansen, Les Hewitt
Get the book here.
Excellent book that clearly shows you how to set your priorities in order. The content is rock solid with each chapter containing clear action steps to carry out.

11. Getting Things Done: The Art of Stress-Free Productivity by David Allen

The idea is to transfer all the "to dos" floating around inside your head as well as those you've jotted down on sticky notes and scrap paper into an "in-box" so you can organize everything using Allen's rules of "do it, delegate it, defer it or trash it" to get your in-box to empty.
Get the book here.
This enables you to free your mind, arm you with an organized plan of action and focus on what you're working on while reducing stress.

12. Zen To Done: The Ultimate Simple Productivity System by Leo Babauta
Get the book here.
"Zen To Done" offers a simplification of David Allen's "Getting Things Done" (see #11). It's a set of 10 habits to help you get organized, simplify your life, get things under control and actually get things done. It's about organization and productivity through simplicity.

13. Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi

An insightful book explaining the various ways people experience states of flow (or being in the zone), how we create meaning for our experiences and what makes human day-to-day experiences enjoyable.
Get the book here.
The author provides insights on how one can apply the ideas presented in the book to your own life.

14. The Fifth Discipline: The Art & Practice of the Learning Organization by Peter M. Senge

Peter Senge describes the five disciplines necessary for proper organization within a company including personal mastery, mental models, shared vision, team learning and system thinking.

The book goes into depth about the fifth discipline in particular - system thinking. The system must be looked at as a whole and the team must work towards a common goal or vision with an understanding on how to complement each other's abilities. The concept will stimulate ideas for communicating with colleagues as well as your own family.

Note: This was required reading for a leadership class I was taking. While the book contains plenty of valuable material, it is long-winded and repetitive.
Get the book here.
If you are prone to boredom like I am, I recommend " The Fifth Discipline Fieldbook " instead, which includes several helpful exercises to implement the key ideas in The Fifth Discipline.

15. Succeed: How We Can Reach Our Goals by Heidi Grant Halvorson Ph.D
Get the book here.
Dr. Halvorson applies science to the goals and struggles we all face. This engaging and often humorous book explains the best ways to frame our goals, plan for success, build willpower and take actions to reach our goals - even in the face of adversity.

16. The Power of Habit: Why We Do What We Do in Life and Business by Charles Duhigg
Get the book here.
Charles Duhigg, an investigative reporter for The New York Times, explains the power of habits and what we can do to correct the habits that need changing; in our personal life, business and society.

17. Getting Results the Agile Way: A Personal Results System for Work and Life by J.D. Meier
Get the book here.
This is a simple system for achieving both short and long term results in all aspects of your life. Meier's methods are so simple that anyone can start using them immediately!

18. The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal by Jim Loehr, Tony Schwartz
Get the book here.
Learn how to increase your energy levels through the four primary sources of energy: physical, emotional, mental and spiritual. The training system encourages the reader to define their purpose, face the truth about their energy management and to take action through positive rituals.

19. The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It by Kelly McGonigal
Get the book here.
McGonigal effectively explains habits and procrastination and includes real world examples and exercises to put the methods into practice. The author also reveals how we make internal, illogical bargains and shows how to identify when and where this behavior is likely to take place.

20. Ready for Anything: 52 Productivity Principles for Getting Things Done by David Allen

This book contains 52 short chapters of essays on productivity, delivered in 2-5 page bite sized pieces. It helps you to understand the values behind Allen's GTD system (see #11) and serves as inspiration to use the GTD process with more discipline.

Get the book here.

21. The Now Habit: A Strategic Program for Overcoming Procrastination and Enjoying Guilt-Free Play by Neil Fiore
Get the book here.
Author Neil Fiore explains that procrastination is a strategy to obtain temporary relief from the stress of starting or completing any task or decision and not a character defect or personal/moral failure. The book addresses key issues underlying procrastination to help you work on your thoughts and prepare you to overcome procrastination in your life.

22. One Year to an Organized Life: From Your Closets to Your Finances, the Week-by-Week Guide to Getting Completely Organized for Good by Regina Leeds

This book takes the guess work out of organizing. Tasks are broken down into categories (kitchen, bedroom, etc.) and assigned to do during a specific month. Each month is broken down into weeks and each week includes small assignments to be completed to avoid being overwhelmed.
Get the book here.
Not only does this system help in organizing your home, it encourages you to organize yourself mentally, emotionally and physically as well!

23. The Checklist Manifesto: How to Get Things Right by Atul Gawande

Dr. Gawande explains that checklists are not just for simple, straightforward tasks. They help people communicate and work together more effectively.
Get the book here.
Another benefit of the checklist is that the act of creating a checklist focuses the mind on the most important areas of our tasks. The book encourages the reader to reflect on how a checklist can be used to improve their life in both personal and business environments.

24. Ready Aim Fire!: A Practical Guide to Setting and Achieving Goals by Jim M Woods
Get the book here.
This book takes you through a 32 day journey with practical steps to set and accomplish goals that are important to you. It includes plenty of bonus links and free resources too!

25. Time Warrior: How to Defeat Procrastination, People-Pleasing, Self-Doubt, Over-Commitment, Broken Promises and Chaos by Steve Chandler
Get the book here.
This is a series of short, easy to digest chapters that instill Steve Chandler's point about how much more important "priority management" is over "time management." I highly recommend this book if you are having difficulty managing your time, keeping promises and making the progress in life that you believe you can.

26. The Productive Person: A How-To Guide Book Filled with Productivity Hacks & Daily Schedules for Entrepreneurs, Students or Anyone Struggling with Work-Life Balance by James Roper, Chandler Bolt
Get the book here.
This book is geared toward people who make their own schedules every day (stay at home parents, self-employed, students, etc.) and feel like there isn't enough hours in the day for all the things they want and need to do. The authors offers actionable plans for how to be more productive, including example schedules.

27. 23 Anti-Procrastination Habits: How to Stop Being Lazy and Overcome Your Procrastination by S.J. Scott
Get the book here.
This book will show you how to create an action plan and actually get things done on time, every time! You will learn how to prioritize which tasks are worth your time and effort and which can be shelved for later. It is a highly recommended anti-procrastination and anti-laziness guidebook.

28. The Desire Map: A Guide to Creating Goals with Soul by Danielle LaPorte

Learn to clarify what is truly important to you and what you want in life. This clarity enables you to shape your life in a way that brings you genuine joy and fulfillment.
Get the book here.
Decision making becomes much easier because you will know if something aligns with the life you want to live and with this confidence, you will find that you no longer regret the choices you make.

29. Switch: How to Change Things When Change Is Hard by Chip Heath
Get the book here.
This is an entertaining book packed with useful principles for successfully making changes no matter what. The concept is easy to remember and the book includes great examples and practical solutions.

30. Awaken the Giant Within : How to Take Immediate Control of Your Mental, Emotional, Physical and Financial Destiny! by Tony Robbins
Get the book here.
In his book, Tony Robbins gives you effective strategies and techniques for mastering your emotions, your body, relationships, finances and your life. The book is a step-by-step self mastery program with plenty of actionable advice to help you discover your true purpose, take control of your life and shape your destiny. One of my favorites!

31. The One Minute To-Do List: Quickly Get Your Chaos Completely Under Control by Michael Linenberger
Get the book here.
A to-do list strategy that is simple to learn and easy to apply! Linenberger's approach is a simple progression: start on paper then seamlessly move to your computer or smart-phone. If you want a quick and easy organization solution, this system is it.

32. To-Do List Makeover: A Simple Guide to Getting the Important Things Done by S.J. Scott
Get the book here.
Do you find yourself creating to-do lists that never gets completed? The key is to create lists that are actionable and fits into your busy life. This guide will show you how to rethink the way you manage your daily life, get clear and identify where you've been leaking time.

33. 18 Minutes: Find Your Focus, Master Distraction, and Get the Right Things Done by Peter Bregman

The idea is to combat distracting interruptions by creating "productive distractions" of your own. This includes simple reminders to pause, reflect, recharge, re-calibrate and refocus - for just 18 minutes a day (5 minutes at the beginning; eight 1-minute check-ins during the day; and 5 minutes at the end).
Get the book here.
The book provides a variety of tools, tips and techniques intended to enhance productivity and maximize your potential.

34. How to Be a Productivity Ninja: Worry Less, Achieve More and Love What You Do by Graham Allcott
Get the book here.
Techniques to stay calm, get through your tasks, make the most of your time and overcome procrastination. You will also discover new methods on how to increase your personal time and declutter from an overload of information. You also get weekly and daily checklists that are very useful!

35. The Four Agreements: A Practical Guide to Personal Freedom by Don Miguel Ruiz
Get the book here.
Although not exactly a book on productivity or organization, it teaches simple, practical and powerful lessons to empower you to live with emotional and mental freedom. This gives you the energy and confidence to make more effective decisions and show up into your life at your best!

So here you go, 35 powerful books on productivity and organizational skills for a more effective, fulfilling and less stressful life. Pick one, start to read it and finish it. Don't just read through the book either. Apply the tips you've learned from the book in your everyday life and that's how you really will pick up the skills!

Featured photo credit: Pexels via pexels.com

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35 Books on Productivity and Organizational Skills for an Effective Life

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Carmen Sakurai Mental Declutter, Stress Management & Burnout Prevention Coach. Feeling Stuck? Overwhelmed & No Energy? Let's Talk! Read full profile Possessing productivity and organizational skills will give you an advantage in living a life of fulfillment and extraordinary achievements.

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10 Principles to Organize Your Life (And Keep It That Way)

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Apply these 10 principles to organize your work, home, health, fitness, finances, relationships, and more.

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Our favorite spots to picnic, exercise, wear out the kids, hike, and more in Denver's 272 public green spaces.

What do families on picnic blankets, two herds of bison, and volleyball-playing millennials have in common? On any given day, you can spot them all in Denver's impressive portfolio of city and mountain parks, seeking-and finding-respite from the view-blocking skyscrapers and traffic soundtrack that come with life in a world-class city. Ready to join them? With 20,000 lush acres to explore, it can be difficult to know where to start. But don't worry: We're here to entice you with streamside hikes, little-known lawn games, places to wear out the kids, and a host of other ways to enjoy one of the country's best public park systems.

Law & Order: A few park rules to remember.

Urban parks are open from 5 a.m. to 11 p.m. daily. Mountain parks open an hour before sunrise and close an hour after sunset.

The only alcohol permitted is 3.2 percent ABW, or alcohol by weight, beer (yes, that swill they sell in grocery stores); no booze is allowed within 50 feet of rec centers and pools.

No glass, period.

Your pet-be it a dog, cat, or potbelly pig-must be kept on a leash.

Any litter you leave behind could result in a $100 fine; pet waste could cost you $150.

Sorry, pyros: no fireworks and no fires outside of grills, fire pits, or fireplaces; grills you bring from home must be at least 12 inches above the ground.

Leave your hammock at home; attaching anything to trees or structures in parks is a no-no. (Slackliners: Check out the free setup at Harvard Gulch Park, between the golf course and rec center.)

Plan your summer excursions with our map below.

Hike
Denver's unique collection of mountain parks means trails galore on 14,000 undeveloped acres that have been protected over the past century.
When you think about going to the park, you probably don't picture cruising down a black diamond run. Or pitching your tent at 7,700 feet. Or rocking out at a Blues Traveler show on the Fourth of July. But thanks to Denver Parks and Recreation's Mountain Parks system-24 conservation areas and 22 parks, which include Winter Park Resort, Genesee Park's Chief Hosa Campground, and Red Rocks Park & Amphitheatre-you can do all those things while you're still technically in the Mile High City. That's because Denver began purchasing land west of town after taxpayers approved a mill levy in 1912 (nearly 50 years before the state park system was established). The endeavor wasn't just an effort to lure tourists; as the Mountain Parks Committee wrote in 1911, the land "should be a summer home for the people of Denver." Take advantage of this gift on one of these three "Denver" hikes-and, since you've had to make the drive, be sure you refuel nearby before journeying back to the big city.
Echo Lake Park
Drive Time: 60 minutes

The Hike: "Hike" might be a strong word for this 1.5-mile (round trip) lakeside jaunt, about 13 miles up Squaw Pass Road on the way to the summit of Mt. Evans (take Exit 240 off I-70 at Idaho Springs). Perfect for children or out-of-town visitors, Echo Lake Park's wide, flat path starts from the first signed parking lot (on the right); follow it counterclockwise around the sparkling body of water, which reflects the pines and high peaks beyond. The trail enters subalpine forest on its way to Echo Lake Lodge, a log building constructed in 1927 that today comprises a gift shop and restaurant.

The Reward: Pop into Echo Lake Lodge for a mid-hike slice of pie-from divine cream varieties such as chocolate peanut butter to classic fruit flavors-before heading back the way you came.
Genesee Park
Drive Time: 25 minutes

The Hike: Take I-70's Genesee Park exit (254), cross over the highway, and then go right to follow South Genesee Mountain Road up about a mile to a parking lot on your right, from which you'll embark on an approximately two-mile loop. Start by going counterclockwise on Genesee Mountain Trail for about 0.2 miles; then take a left on year-old American Bison Trail. The route follows the fence line of Genesee Park's bison enclosure, and if you're lucky you might catch a glimpse of the shaggy beasts. At the end of the American Bison Trail, it's worth a quick detour to head up the short-but-steep Genesee Summit Trail, on your left. Snap a selfie, then come back down and go left to continue on the Genesee Mountain Trail to your car.

The Reward: Beyond Hideaway Kitchen & Bar's strip-mall front, you'll find a cozy covered patio. Happy hour runs from 11 a.m. to 6 p.m. daily and includes sizable portions of upscale bar food, $3 pints of the aptly named (but New York-made) Genesee Cream Ale, and rotating $5 Colorado drafts.
Corwina Park
Drive Time: 35 minutes

The Hike: You'll find the trailhead for two-mile (round trip) Panorama Point Trail at the second Corwina Park parking lot you come to after leaving Morrison on CO 74. After about half a mile on a narrow, underdeveloped path that follows a seasonal stream, you'll reach a T intersection with a multiuse trail. Go left, watching for mountain bikers zipping around the corner; soon, you'll see where the hikers-only portion picks back up to your right. Another 0.5 miles-with lots of elevation gain and a false summit-will deliver you to the trail's namesake, where you'll take in expansive views of the Front Range and Mt. Evans from an outcropping of boulders.

The Reward: At the tiny mountain town of Kittredge's laid-back Switchback Smokehouse, you and Fido can rest your legs on the Bear Creek-adjacent patio while you enjoy the Cubano-style Bay of Pigs sandwich and a mason jar full of Lone Tree Brewing Company's Peach Pale Ale.

Exercise
Regardless of which park you're at, you're guaranteed to spot some spandex-clad exercise fanatic getting her heart rate up-this is Colorado, after all. But fitness freaks can do so much better than simply jogging City Park's 5K loop. Group Body-Weight Sessions: Washington Park
With its original location just a half-mile from 157-acre Wash Park, Pearl Street Fitness has been busting butts in the beloved Denver green space since 2012. To pump up your running route-and your biceps, glutes, and abs-plan your sweat sesh to coincide with the gym's free 20-minute, body-weight-only workouts at 11:30 a.m. on Mondays, Wednesdays, and Fridays. (Follow the Strong Confident Living group on Facebook to get the meetup location.) Can't make it to Wash Park on your lunch break? Use your phone or tablet to follow along via Facebook Live; more than 2,000 people worldwide joined the first few sessions this year.

( Bonus: Break a sweat with this interval training from Pearl Street Fitness co-owner Scott St John)
Circuit Training at the Cultivate Health Fitness Zone: 51st Avenue and Zuni Street Park
If you like using machines but are reluctant to commit to a pricey gym membership, the Trust for Public Land's Fitness Zones are your ticket to toning up-for free. Since 2013, eight of these outdoor training stations, which feature durable equipment such as elliptical machines and captain's chairs, have been installed in Denver parks, primarily in lower-income areas. For the grand opening of a Fitness Zone this past April in the unnamed park at 51st Avenue and Zuni Street, physical-therapy students created circuits (find them online) as part of Regis University's Cultivate Health initiative to help Chaffee Park neighborhood residents boost their wellness. Translation: You're out of excuses.
Acroyoga: Cheesman Park
In acroyoga-a mesmerizing hybrid of acrobatics and yoga done in pairs-one person is the flier and the other is the base. Jen Cameron, a slender 31-year-old yoga instructor and founder of Denver acroyoga group Flight Club, looks the part of a graceful flier, and often, she is. However, she once flew her 200-pound father-proof of both the strength-building potential of this rapidly growing practice and the incredible power of the physics behind it. You'll want professional instruction for more complex moves (Flight Club offers $15 intro classes at RiNo's Kompound Training Center on Wednesday nights, no partner required), but any twosome can try out basic poses such as front plank (see Cameron's step-by-step instructions at right). Head to the northwest corner of Cheesman Park on warm Sundays from roughly noon to 4 p.m. to watch Flight Club's acroyogis practice and to pick up free pointers.
Learn to Fly Grab a friend to try this basic acroyoga pose. Front Plank (aka bird pose)
- The base lies on her back and lifts her feet up to meet you, the flier. Place the base's feet on the front of your hips; the base's feet should be parallel, with the balls of her feet on your hipbones.

- Lean in with a straight body while the base bends her knees to receive you and take your hands. The base extends her arms and legs to make straight lines from your hips to hers and from your shoulders to hers.*

- Once you find balance, the base can slightly angle her feet up until your hands feel light. You can then arch your back and remove your hands to fly in bird pose. To exit, rejoin hands before the base slowly bends her knees to place your feet on the ground.

* Ask a spotter to hold her arms underneath you, between you and the base, in case you slip.

Picnic

Three places to dine al fresco, plus locally sourced eats. -Callie Sumlin
For A Large Gathering
Reserving one of the three shelters at James Q. Newton Park in Conifer will cost you ($123 Monday to Thursday; $311 to $397 on weekends and holidays)-but the deal includes a ballfield, a volleyball court, horseshoe pits, hiking trails, restrooms, electrical outlets, and a fire pit. Pick up meats and sides from Cabin Creek Smokehouse Barbecue, just six minutes up U.S. 285.

What's In Your Basket: Pulled pork and Memphis-style pork spareribs; cowboy beans and old-timey potato salad
For A Family Outing
The oldest park in Denver, Five Points' Mestizo-Curtis Park (est. 1868), boasts one of the city's newest playgrounds. The $300,000 project, with features such as a compass-inspired merry-go-round, debuted last summer. Snag one of the six picnic tables near the playground after swinging by the Preservery, a three-month-old community marketplace and fine-casual eatery in nearby RiNo.

What's In Your Basket: For the kids: PB&Js with salted nut butter; For you: the New Orleans-style muffaletta sandwich
For A Date Night
From the entrance to Inspiration Point Park on busy Sheridan Boulevard, you'd never suspect what awaits at the green space's west end: From a U-shaped concrete retaining wall perched at the top of the hill, a swoon-worthy panorama, from Pikes Peak to the Flatirons to Longs Peak, unfolds. Follow the northernmost arm of the U back toward Sheridan to find some grass where you can throw down your blanket. Then watch the sun set over the Rockies while sharing sweets from Tennyson Street's eight-month-old Allegro Coffee Roasters.

What's In Your Basket: House-made hazelnut butter chocolate-chip cookies; iced jade lemonade, a blend of lemon, fresh ginger, and matcha green tea.
Cook Out(side)
How to master cooking over charcoal in park grills. -CS

Prep: Before you start, remove any leftover coals, refill with dry charcoal, and brush off the grates. "Use more charcoal than you'd think you'd need, and get a really big fire going," says Nate Singer, head butcher for three-month-old Blackbelly Butcher in Boulder. "Then let it burn down to coals before you begin cooking." This 20- to 25-minute process will distribute the heat and sanitize the grates.

Cook: Once you've got hot coals, make sure they're spread evenly across the bottom of the grill. Lay your meat on the grates and cook on each side. "Make sure not to cook over too direct heat," Singer says. "Unlike gas grills, you're at the mercy of the coals."

Clean up: The pack-it-in, pack-it-out principle applies here. When you're done grilling, let the coals cool for as long as possible. Then sweep the ashes and any remaining coals into a large metal can and douse with water; repeat until they're completely cold before disposing of them in your trash at home.

RECIPE

"My favorite meats to put on a grill are flap meats (flank, skirt, bavette)," says Nate Singer. "The flap meats take on a marinade really well and are easy for a large group." Prep your meat with the following recipe before trying out one of the park system's more than 100 charcoal grills.
Blackbelly Market's Banh Mi Marinade
Combine:

4 tablespoons sesame oil
1 cup grated fresh ginger and chopped fresh herbs like cilantro, mint, and parsley
8 tablespoons fish sauce; 3 tablespoons molasses; 4 tablespoons black pepper
1 teaspoon cinnamon
1 teaspoon nutmeg
1 teaspoon mace
12 minced garlic cloves
12 minced shallots

Add 10 to 15 pounds of meat and marinate in a sealed, refrigerated container for 1 to 4 days (less time for thinner cuts, more for larger pieces).

Wear Out The Kids
Many Denver parks offer child-friendly alternatives to postage-stamp yards and traffic-filled boulevards-even if your kid is your dog. Splash Town
La Alma Recreation Center-Just five years old, the $3.7 million splash pad and pool-including a 20-foot tunnel slide-at this rec center in Lincoln Park are the next best things to Water World.
Fat Tire Fun
Barnum North Park-The dirt hills at Trestle Bike Skills Park are open to mountain, downhill, and BMX bikers. (Psst: A new course is due to open in Ruby Hill Park this month.)
Snow Day
Ruby Hill Park-From January until the course melts, kids can master mute grabs at the beginner-friendly Ruby Hill Rail Yard terrain park. Take younger siblings down the park's 250-foot hill.
Playground Perfection
Central Park-Stapleton's 80-acre green space hosts one of the city's coolest playgrounds, with realistic-looking boulders and Seussian play structures.
Fore!
Aqua Golf-We thought Aqua Golf's mini course ($5 to $8 for 18 holes) was the most (affordable) fun a family could have. Then we paid $10 to drive 100 balls as far as we could into Overland Lake.
Gone To The Dogs
Berkeley Lake Park-This pooch park (one of nine in Denver) has two fenced-in areas: one for high-energy pups, and one for mellower dogs. The two sandy acres also contain benches and shaded spots for humans.

Compete
This summer, try your hand (or paddle) at something different.
If you like...playing volleyball in Wash Park, try beach volleyball at Fred Thomas Park's three sand courts in Stapleton.

If you like...throwing the football at Observatory Park, try organized flag football, through Denver Parks and Recreation's CityWide Sports, at Lowry Sports Complex and Barnum Turf ($75 per person, per season; men's and women's five-on-five leagues).

If you like...playing tennis at Berkeley Lake Park's eight lighted courts, try pickleball, a fast-paced cross between tennis and pingpong, at Congress Park's outdoor courts (bring your own pickleball paddle).

If you like...golfing at City Park Golf Course ($27 for 18 holes on weekdays, $39 on weekends), try glow-in-the-dark night golf at Harvard Gulch Golf Course ($25, includes LED golf balls).

If you like...tossing the Frisbee at Cheesman Park, try disc golf at Lakewood/Dry Gulch Park's 21-hole course, which was improved and reopened with the launch of RTD's W Line in 2013.

If you like...playing bocce ball at Crestmoor Park with the Denver Bocce League (managed by Play Mile High), try pétanque (see "French Lessons" at right) at Centennial Gardens on summer Sundays from 2 to 6 p.m.
Trend Alert: Pétanque Bocce may be better known in the States, but a relative of the game is on the rise around the nation-and in downtown's Centennial Gardens.
Although he's OK with people comparing pétanque (pronounced "pay-TONK")-a boule sport that originated in France in the early 1900s-to bocce, David Keil bristles when onlookers call the game "baby bocce" due to the throwing boules' smaller size. "That's like calling baseball 'baby softball,' " says Keil, president and co-founder of the Mile High Pétanque Club.

The 45-year-old French teacher learned the game from his French in-laws in 1997 and gathered other local enthusiasts to play in the backyard of his Lakewood home before launching the official club in 2013. The 28-member group now meets in Centennial Gardens, which, appropriately, features native flora arranged to mimic formal French gardens. In exchange for a locker, restroom access, and reserved parking, the club picks up trash and pulls weeds.

After cleanup duty, players (one-on-one or in teams of two or three) take to the park's crushed gravel terrain. Like bocce, the game centers on trying to get your boules closest to a target ball, but pétanque boules are thrown, not rolled. Other differences: The boules are made of metal and must be thrown from within a designated circle without the thrower leaving his feet. The latter element is key to pétanque's wide appeal, as it means nearly anyone-including those who use wheelchairs or have other limitations that prevent them from stepping into a roll or heave-can be competitive.

"It's a game that's still growing and popularizing in the United States," Keil says. Denverites can head to Centennial Gardens on Sunday afternoons for an introduction (the club keeps loaner boules on-site). Get good enough and you might find yourself on an Olympic podium: The sport is angling for a spot in the 2024 Summer Games, which could be held in-wait for it-Paris.

Meditate
Sometimes the hustle and bustle of city life can cause you to lose perspective. Luckily, Denver has a plethora of parks where you can get it back. Alamo Placita Park
Designed in the late 1920s by prolific Denver landscape architect Saco Resnik DeBoer (he also worked on the Denver Botanic Gardens), this charming park along Speer Boulevard bursts to life each spring with stunning flower displays arranged in DeBoer's original designs.

Meditate on: The fact that 16 greenhouses in City Park propagate 250,000-some annuals, perennials, and shrubs-including the geraniums and salvia you'll see in Alamo Placita Park-each year to fill more than seven acres' worth of flower beds. The horticulture division has also increased milkweed planting to help the Mile High City's pollinators, which are essential to local food production.
City of Nairobi Park
The Clayton neighborhood's City of Nairobi Park (one of 10 in the Denver Sister Cities International program) features a recently rehabilitated playground complete with play sculptures, such as a 10-foot-tall giraffe, that will make your kids feel like they're on safari.

Meditate on: The idea that thousands of miles away in Nairobi, Kenya, someone could be sitting in the City of Denver Park...meditating on the idea of you sitting in the City of Nairobi Park.
Bible (James A.) Park
The calm, quiet dirt path that follows the High Line Canal to form this southeast Denver park's southern border is shaded by mature trees and makes for a lovely place to get lost in your own thoughts while still checking something off your to-do list: getting Fido a nice, long walk.

Meditate on: The opportunities presented by the century-old, 71-mile-long High Line Canal, a greenway carved into the urban environment that is rarely used for its original purpose of water delivery. Local governments and the nonprofit High Line Canal Conservancy are working to improve adjacent trails for recreational appeal.
First Person: Upon Reflection
Babi Yar Park provides a place of quiet contemplation for all. -Daliah Singer

A light spring breeze kicks up as I approach the two large, irregularly shaped slabs of black granite that mark the southern entrance to Babi Yar Park's 27 acres. A speaking stone welcomes me to this unexpected site: a living memorial to 200,000 victims of Nazi persecution in the early 1940s at a ravine called Babi Yar in Kiev, Ukraine. "This Babi Yar," the stone emits, "is a reminder of that Babi Yar...a place to pray for an end to all inhuman acts of our time."

Babi Yar Park opened in 1983 to both honor those who died at Babi Yar and call attention to injustices that Jews in the Soviet Union were facing at the time. Even if I weren't Jewish, growing up hearing stories about my family's experiences during the Holocaust, it would be difficult to miss the symbolism permeating this parcel of land. As I stroll the gravel paths, my blue Converses trace the six corners of the Star of David. At the northwest junction, I come across a black wooden bridge the width of a single person; walking its length is a claustrophobic, haunting experience meant to recall the way Jews and others were forced into cattle cars that took them to the death camps. Moving east, relishing the openness, I look toward the Forest That Remembers, a grove of 100 green ash trees planted to represent the lives lost in Kiev.

Amid this history and allegory, it feels natural to reflect on my own life and on the continuing persecution of peoples around the world. Babi Yar Park is a place that calls for a person to sit down and think big thoughts-under a tree or on a grassy hill or atop one of the gray stones placed throughout the site. It's a place where I can take a moment for myself, and for all those who are no longer here.

Play in the Water
In landlocked Colorado, opportunities to swim, fish, and boat may be harder to come by than on the coasts-but don't book a flight just yet. If you want to: Stand-up paddleboard
Try: Berkeley Lake Park

Because: This green space's namesake is a large, calm, lightly used body of water with lovely mountain views. Launch your board from the dock on the lake's southeast side. (Annual boating permits are required in Denver parks: $49 for hand-powered crafts, $126 for sailboats, and $245 for motorized boats.)
If you want to: Sunbathe (with sunscreen, please!)
Try: Ruby Hill Park's outdoor pool

Because: It's situated in full sun on top of a hill. Bonus: This swim spot is often less crowded than other pools in the city.
If you want to: Pedal boat
Try: Ferril Lake in City Park

Because: If you rent a craft ($25 an hour from on-site Wheel Fun Rentals) with your SO and pedal over to the eastern edge, you can take in one of the Mile High City's most quintessential (and romantic) panoramas: the City Park Pavilion, the Denver skyline, and the Rockies.
If you want to: Water-ski
Try: Sloan's Lake Park

Because: Sloan's is the only lake in the Denver city park system that allows motorized boating. Note: It's BYOB-bring your own boat.
If you want to: Kayak
Try: Smith Lake in Washington Park

Because: This relatively small lake is a great place for kids to learn how to use a paddle, and Wheel Fun Rentals' offerings (on the south side of the lake) are affordable at just $12 (for a single) or $20 (double) an hour.
If you want to: Fly-fish
Try: The South Platte River at Johnson-Habitat Park

Because: Denverites wetting their lines here have been known to pull out 20-plus-inch rainbow trout. Yes, really.

Where to Spot Wildlife
Parks don't just provide sanctuary for blacktop-weary urbanites; they're also havens for a variety of critters. If you want to see...
...Canada geese, go to Berkeley Lake Park

...double-crested cormorants, go to City Park's Duck Lake

...mule deer, go to Red Rocks Park and Amphitheatre

...bighorn sheep, go to Summit Lake Park

...elk, go to O'Fallon Mountain Park

...crawfish, go to Weir Gulch Marina Park

...bison, go to Daniels Park

...squirrels, go to, well, basically any park

...mallard ducks, go to Sloan's Lake

...red fox, go to Harvey Park

...bats, go to Cheesman Park

...Rocky Mountain goats, go to Summit Lake Park

...bee swarms, go to Washington Park

...coyotes, go to Rocky Mountain Lake Park

...bald eagles, go to City Park

The Protectors
Park ranger supervisor Jacob Wells has been wearing Denver Parks and Recreation khaki for five years-and in that time, he and his crew of 32 enforcers have seen park-goers breaking every rule in the book.
5280: Important things first-do you have to wear those khaki pants every day?
Jacob Wells: We actually do have shorts. Some people think it's more professional to have pants, but some of us don't want to suffer in the summer.

What's a typical day look like for you?
We're out in the parks to make sure people are safe and having a good time and that resources are protected. We deal with medical issues, fires, lost kids-anything that has to do with being outside and helping people, including the homeless. It's a lot of taking calls and responding to them to make people happy.

Do people avoid you?
It depends on what they're doing; the ones who avoid us are usually doing something they shouldn't be, like smoking weed in the park. But for the most part people are happy to chat with us and curious to learn more about the parks.

What rule do you catch people breaking most often?
Dogs off leash is one of the most common violations; we get a lot of complaints about it. Even a friendly dog chasing a ball can knock over and injure a little kid; there are safety issues behind a lot of the contacts we make. We try to explain those things-and not write tickets as much as possible-because we want to teach people.

Can you really tell if the beer in my Solo cup isn't 3.2 ABW?
People are innocent until proven guilty. If someone has a water bottle that looks like it has something other than water in it, we're not gonna go up and test the contents of that water bottle. But if we're getting complaints-if someone's fighting or peeing out in the meadow and standing there with a bottle-then we'll investigate. If we see glass, that's a big safety risk. But we assume that if people are in a park and they're not causing problems, the drinks they're holding are 3.2.

What do you wish people knew about park rangers?
We love talking with people. If people want to ask us questions about park history or nature or rules, or have complaints or compliments, we're there to help them out.

In Praise Of The Pocket Park

Not all of the Mile High City's green spaces are destination-worthy-and that's OK. -Jessica LaRusso

A few years ago, I scored a rental just a few blocks from 314.4-acre City Park, Denver's largest park and home to free live jazz on summer Sundays. So when I moved to Baker, I wasn't overly impressed by the closest common area to my new house: Dailey Park, a piddly little patch of grass with an unremarkable playground, a basketball court, and not much else. I quickly resigned myself to hopping in the car when I wanted a real break from the pavement.

But one weekend morning a few weeks after moving in, my husband and I took a blanket to Dailey and discovered that if we sat on the east end, we could see the mountains. Soon thereafter, I found myself planning my jogging routes to pass through the little slice of uninterrupted green. We took our dog there to romp around after the first big winter storm. As the weather warmed, we began to notice our neighbors hosting everything from peewee football practices to cornhole meetups there.

At 2.7 acres, Dailey doesn't even hit Denver's median park size of 6.1 acres (about four and a half football fields). Still, I've come to treasure our tiny oasis just two blocks from the grit and bustle of South Broadway. We still take a picnic basket to City Park Jazz a couple of times a year, but when it's 7 p.m. on a Wednesday and I just need a little dose of nature after a long day in a cubicle, I'm thankful for Dailey.

Pitch In
How you can help solve the problems you see in our parks.
-Call 311. Your concerns (why is the dumpster always overflowing?!) will be documented and directed to the appropriate parties.

-Get a group of volunteers together for a one-time or ongoing project. Volunteers save the department upward of $1 million annually by doing things like weeding flower beds.

-Raise money. Denver Parks and Rec has around $10 million a year for its capital replacement program-which falls about $170 million short of the system's needs. If you're passionate about upgrading something in your local park but it's not at the top of the department's list, you can fund-raise through a nonprofit, such as the Park People, a 47-year-old local advocacy organization.

Bonus: Get Outside for These Summer Events
Whether you're watching stars of the silver screen at an outdoor movie or literal stars in the night sky, here's where to go this month when you just want to sit back, relax, and enjoy a variety of cultural experiences in Denver's parks. Food Truck Fun
Any Tuesday, Wednesday, or Thursday, 11 a.m. to 2 p.m.: Take your pick from dozens of Denver food trucks and enjoy live music with your lunch at Civic Center Park 's summerlong Civic Center Eats events.
Dynamite Fireworks
July 3, 8 p.m.: Watch Civic Center Park's fireworks display from a less crowded perch at Barnum Park, Ruby Hill Park, or Cuatro Vientos Park, all of which offer views of downtown from elevated sections of southwest Denver.
Star Search
July 9, 8:30 p.m.: Stop by Observatory Park for the Denver Astronomical Society's monthly, self-described "lawn star party." For $2 a person or $5 a family, you can peer at the stars through the historic Chamberlin Observatory's telescope, and if you ask nicely, you might also catch glimpses of galaxies through DAS members' personal equipment, which they set up throughout the park.
Jazz It Up
July 17, 6 to 8 p.m.: Pack the picnic basket for al fresco dinner and a (no cover) show at the band shell in City Park. At this Sunday's installment of City Park Jazz, you'll hear the smooth sounds of Selina Albright, an R&B and jazz crooner influenced by the likes of Ella Fitzgerald and Whitney Houston.
Movie Time
July 23, 7:30 p.m.: Grab a blanket, ride the light rail downtown, and walk over to Skyline Park, behind the Daniels & Fisher Tower on the 16th Street Mall. There, you'll catch a free outdoor screening of Star Wars: The Force Awakens, part of the park's summer movie series.
Rock Out
July 28 to 30, 7:30 p.m.: See folk-rock favorites the Avett Brothers during their three-night stint at Red Rocks Park & Amphitheatre.

Fun Facts

86: Percentage of Denverites who live within a 10-minute walk of a public park.

27: Denver Parks and Recreation rec centers. Prices vary by access level (neighborhood, local, and regional) and age, but even in the costliest bracket-25 to 64 years old-they're relatively affordable at $171 to $332 a year. Bonus: Additional family members get 50 percent off, and kids five to 18 are free through the MY Denver Card program.

80: Miles of off-street multiuse trails, including popular biking paths such as the Cherry Creek Trail and South Platte River Trail, managed by Denver Parks and Recreation.

25: Gathering size at which Denver Parks and Recreation requires you to reserve your site, more than 24 hours in advance for urban parks ($51 for nonsheltered sites; $97 for sites with shelters) and 24 to 72 hours ahead for mountain parks (fees vary based on amenities). Public events and special occasions, such as concerts or weddings, may require additional permits.

15: Parks that are home to significant pieces of public artwork, including Burns Park's minimalist sculptures and La Alma Recreation Center's colorful "La Alma Murals" by Emanuel Martinez.

29: Swimming pools (16 outdoor and 13 indoor) managed by Denver Parks and Recreation

6: Underused tennis courts in Denver parks-including Garfield Lake Park on the western edge of town between Sheridan and Federal boulevards-that have been converted to accommodate the game of futsal, a five-a-side form of soccer played on walled-in hardtop pitches that's growing in popularity across the country, especially in Latino communities.

198: Acres in the newly opened First Creek at DEN Open Space, which is adjacent to Rocky Mountain Arsenal, to the west of Peña Boulevard. Park in the lot just off 56th Avenue at Buckley Road; from there, you can stroll along a trail that parallels Old Buckley Road to catch glimpses of hawks, foxes, deer, and more.

This article appeared in the July 2016 issue of 5280.

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Our favorite spots to picnic, exercise, wear out the kids, hike, and more in Denver's 272 public green spaces. What do families on picnic blankets, two herds of bison, and volleyball-playing millennials have in common?

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New to meal planning? We're sharing 10 easy tips to get started on your meal planning and prep journey to save time and money in the kitchen! Plus grab a free weekly meal plan and grocery list printable.

Meal prep has changed my life. Okay... maybe I still deal with the morning stress of getting kids dressed for school or sitting at yet another red light on the way to dance practice, but it's changed my mealtime routine for the better.

Not only do I save time and money, but meal prepping has greatly improved my family's eating habits as we always have healthy food on hand.

It's not to say we never eat fast food ( real talk: my girls have after-school activities almost every night of the week. Even on my best meal planning weeks, life happens and hitting the drive-thru is nothing to be ashamed about), but with meal prep, there's less of a reason to hit up the closest drive-thru.

Looking back at my early days of meal prepping, it can be a little overwhelming to get started. I've rounded up my top 10 meal planning for beginners tips to introduce you to meal prep in an easy and sustainable way.

I also highly suggest giving Episode 63 of our podcast a listen. We chat with Christine Pittman of TheCookful.com all about how to meal plan in ways that are really easy for busy families.

Start slow and grow from there.

There's no reason to get bogged down trying to prepare 20 containers of food and end up getting overwhelmed. Start with something as simple as prepping your produce.

I like to chop up the items I use most often like onions, peppers, and broccoli. That way, if I'm making an omelet or about to sauté ground turkey for tacos, I can add in those chopped veggies instead of pulling out my cutting board and knife, saving me time and clean up.

This also encourages me to add more veggies to dishes since they're already cut and ready to go. Do the same with fruit so you always have a quick snack on hand or can add to parfaits, oatmeal, and salads.

Take it one meal at a time.

Your first meal prep session is going to be pretty long and tiresome if you decide to prepare breakfast, lunch, dinner, and snacks. Think of the meal time that you struggle with and start there.

Is it that you have no time in the morning to prepare breakfast? Or you get home late from work and need a quick dinner solution?

If you have veggies prepped ahead of time, you can throw together one of these easy sheet pan dinners in just minutes.

Start with what you know.

Turn to the recipes that are already a hit with your family and simply double the batch to save for later in the week or freeze for another time. No need to get overwhelmed picking up a new habit while testing new recipes.

As you get more comfortable and find the types of foods that work best when reheated, move on to new recipes. Speaking of reheatable recipes, check out this list of 24 yummy options!

Go for multi-use foods.

You don't necessarily have to prepare a bunch of perfectly-portioned meals with side dishes included. I like to prepare different parts of my meals and mix and match.

For example, I'll make chicken in the slow cooker, shred it and use it for salads, tacos, rice bowls and more.

Getting dinner on the table seems less daunting when I know the main dish is prepared and I just need to whip up a quick side of rice, roasted veggies, or pasta.

Invest in your tools.

I can't tell you how often I rely on my slow cooker to whip up easy meals that I can freeze for later. Also, high-quality glassware is important especially if you'll be meal prepping every week. We rounded up our top 12 meal prep essentials to help you build your collection!

Recruit your kids and turn meal prep into a family affair.

Kids get to hone their kitchen skills and it helps to have a few extra sets of hands around. My little ones love to wash fruits and veggies, mix ingredients and read recipes out loud. Check out these kid-friendly kitchen tasks for every age.

We also tackle this topic on episode 21 of our podcast if you want to hear more tips and tricks.

Multi-tasking is your best friend.

Make the most of your kitchen space and tools in the shortest amount of time. You can roast a sheet pan full of veggies, cook up quinoa or brown rice and add chicken to a slow cooker, all while prepping mason jar salads and chopping fruits and veggies for the week.

Shop smart.

Make a meal plan before going to the grocery store to avoid overbuying. I've definitely had those weeks where I go in without a plan, buy a lot of random items, and end up having to throw away food that has gone bad.

Focus on the meals you know you're going to make and if you're not sure if you'll get to something, buy the frozen variety to use in other ways.

Focus on in-season produce.

Save money and ensure you're getting produce at its peak by focusing on seasonal fruits and veggies. Download our What's in Season calendar and keep on hand when making your shopping lists.

Invest in your spices and condiments.

While meal prepping is extremely helpful, I tend to get bored if I don't switch up my recipes and flavors. Personally, I'm big on sauces and love how they can completely change a meal.

Meatballs are often part of my meal prep and I switch them up week to week by changing the seasoning and sauce. I've made buffalo meatballs, sesame ginger, honey garlic, and traditional marinara.

Changing up your flavors with different dressings, sauces, and seasoning can go a long way in avoiding a meal prep rut.
Ready to start meal planning? Grab these free printables below to plan out your family's meals for the week and shopping list!

The most important tip of all: don't stress it. Keep these tips in mind, accept that there might be a learning curve at first, and in a few weeks you'll be a meal prep pro!

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10 Beginner's Tips to Meal Planning Like a Pro | Healthy Family Project

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New to meal planning? We're sharing 10 easy tips to get started on your meal planning and prep journey to save time and money in the kitchen! Plus grab a free weekly meal plan and grocery list printable. Meal prep has changed my life. Okay...

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Video: 5 Steps to Getting Started with Meal Prep

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Video: 5 Steps to Getting Started with Meal Prep

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Beginners Guide to Meal Prep | 5 Things You Should Know

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Video: Why Meal Prep Almost Never Works. Vegan Solutions

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Video: Why Meal Prep Almost Never Works. Vegan Solutions

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Video: Meal Planning on a Budget (Chapters for skipping)

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Video: Meal Planning on a Budget (Chapters for skipping)

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MY WEEKLY MEAL PLAN | Grocery Tips + Food Budget

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Article: Harvard Meal Prep Storage & Healthy Balance

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Article: Harvard Meal Prep Storage & Healthy Balance

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Who hasn't left work late with a growling stomach but little energy to shop and cook? A busy schedule is one of the top reasons why people choose quick takeout meals, which are often calorie-laden and a contributor to expanding waistlines. [1-3]

Now, imagine a different scenario where within a few minutes of walking through the door you have a delicious home-cooked dinner, and perhaps even lunch packed-up for the next day. Amidst hectic weekday schedules, meal prep or meal planning is a great tool to help keep us on a healthy eating track. Although any type of meal prep requires planning, there is no one correct method, as it can differ based on food preferences, cooking ability, schedules, and personal goals. Here are some examples:

If you now eat fast food or takeout several nights of the week, your goal may be to choose a specific day of the week to create a food shopping list and hit the grocery store.

If you already food shop once a week and have basic cooking skills, your goal may be to choose one day a week to do most of the cooking, or try a new recipe.

If you already cook some weekday meals for your family, you might decide to create a schedule so that you are not deciding last minute what to make and to ensure you have the needed ingredients on hand.

Some benefits of meal prep:

Can help save money

Can ultimately save time

Can help with weight control, as you decide the ingredients and portions served

Can contribute to an overall more nutritionally balanced diet

Can reduce stress as you avoid last minute decisions about what to eat, or rushed preparation

Prepping for Meal Prep

Discuss with your family what types of foods and favorite meals they like to eat.

Start a monthly calendar or spreadsheet to record your meal ideas, favorite recipe sites, and food shopping lists.

Collect healthy recipes. Clip recipes from print magazines and newspapers and save in a binder, or copy links of recipes onto an online spreadsheet.

Consider specific meals or foods for different days of the week. Remember Wednesday as Prince Spaghetti Day? Some families enjoy the consistency of knowing what to expect, and it can help to ease your meal planning. Examples are Meatless Mondays, Whole Grain Wednesdays, Stir-Fry Fridays, etc.

Start small: Aim to create enough dinners for 2-3 days of the week.

Getting Started

1. Choose a specific day of the week to: 1) plan the menu, whether week by week or for the whole month, and write out your grocery list 2) food shop, 3) do meal prep, or most of your cooking. Some of these days may overlap if you choose, but breaking up these tasks may help keep meal planning manageable.

2. As you find favorite 'prep-able' meals, or your menus become more familiar and consistent, watch for sales and coupons to stock up on frequently used shelf-stable ingredients like pasta, rice, and other whole grains, lentils, beans (canned or dried), jarred sauces, healthy oils, and spices.

3. On your meal prep day, focus first on foods that take the longest to cook: proteins like chicken and fish; whole grains like brown rice, quinoa, and farro; dried beans and legumes; and, roasted vegetables.

4. Also consider preparing staple foods that everyone in the family enjoys and which you can easily add to a weekday meal or grab for a snack: washed greens for a salad, hardboiled eggs, a bowl of chopped fruit, cooked beans.

5. If you prefer not to pre-cook proteins, consider marinating poultry, fish, or even tofu on your prep day so that you can quickly pop them into the oven or stir-fry later in the week.

6. Multi-task! While foods are baking or bubbling on the stovetop, chop vegetables and fresh fruit, or wash and dry salad greens for later in the week.

7. When you cook a recipe, make extra portions for another day or two of meals, or to freeze for a different week. Be sure to date and label what goes in the freezer so you know what you have on hand.

8. For lunches, get a head-start and use individual meal containers. Divide cooked food into the containers on prep day.

Storage

Meal prep can save time and money if you are preparing just enough for what is needed the following week. Refrigeration and freezing are an important step to successful meal planning. However, forgotten food such as produce hiding in a drawer or a stew stored on a back shelf in an opaque container for too long can spoil and lead to food waste. Label all prepped items with a date so that you can track when to use them by. Rotate stored items so that the oldest foods/meals are kept up front. Store highly perishable items like greens, herbs, and chopped fruits front-and-center at eye-level so you remember to use them.

When it comes to freezing, some foods work better than others. Cooked meals tend to freeze well in airtight containers. Foods with high moisture content, such as salad greens, tomatoes, or watermelon, are not recommended as they tend to become mushy when frozen and thawed. Blanching vegetables for a few minutes before freezing can help. However, if the texture of a frozen food becomes undesirable after thawing, they might still be used in cooked recipes such as soups and stews.

The following are recommended times for various cooked foods that offer the best flavors, maximum nutrients, and food safety.

Refrigeration at 401-2 days: Cooked ground poultry or ground beef
3-4 days: Cooked whole meats, fish and poultry; soups and stews
5 days: Cooked beans; hummus
1 week: Hard boiled eggs; chopped vegetables if stored in air-tight container
2 weeks: Soft cheese, opened
5-6 weeks: Hard cheese, opened

Freezing at 02-3 months: Soups and stews; cooked beans
3-6 months: Cooked or ground meat and poultry
6-8 months: Berries and chopped fruit (banana, apples, pears, plums, mango) stored in a freezer bag
8-12 months: Vegetables, if blanched first for about 3-5 minutes (depending on the vegetable)

Ready to get started? Below are some recipes that lend well to bigger batches-and don't forget that the Healthy Eating Plate can serve as a helpful menu planning guide. Happy prepping!

References

1. Fryar CD, Ervin RB. Caloric intake from fast food among adults: United States, 2007-2010. NCHS data brief, no 114. Hyattsville, MD: National Center for Health Statistics. 2013.

2. Lachat C, Nago E, Verstraeten R, Roberfroid D, Van Camp J, Kolsteren P. Eating out of home and its association with dietary intake: a systematic review of the evidence. . 2012 Apr;13(4):329-46.

3. Nago ES, Lachat CK, Dossa RA, Kolsteren PW. Association of out-of-home eating with anthropometric changes: a systematic review of prospective studies. Crit Rev Food Sci Nutr. 2014;54(9):1103-16.

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Text: Atomic Habits - Build Good Habits and Break Bad Ones

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You've want/need to change your life, fast;

You've tried building/breaking habits but can't make change stick;

You're curious how top performers, athletes and CEOs rise to the top.

It's not often I summarise books that were published in the last several years, but Atomic Habits is so good I decided to make an exception.

James Clear's book is concise, thoughtful and well-researched. It's accessible and inspiring. It'll get you winning small victories, changing your beliefs and transforming your behaviour. It'll help you take action no matter who you are or how much you've struggled to e.g., get healthier, learn new skills or become more productive in the past.

What follows is a quick book summary organised around 8 major questions:

1. What are habits?

2. Why is habit building important?

3. What are some examples of good habits?

4. What are some examples of bad habits?

5. What habits should I build?

6. How long does it take to build a new habit?

7. How can I build and break habits effectively? and

8. How can I stay motivated when building habits?

I've done my best to distil James's ideas to their essence. And as always, that means losing a great deal of their character in the process.

What you'll miss in particular are the wonderful stories, studies and analogies James uses to bring colour and life to his subject. If you haven't already, they're good enough reason by themselves to invest in a copy of the book.

Anyhow, whether you're looking for an easy and proven way to build good habits and break bad ones or you'd like to discover how tiny changes can lead to remarkable results - Atomic Habits is a great place to start.

Enjoy the free summary below. Grab a copy. Go check out some more of TAoL's best book recommendations and book summaries on the topic.

And whatever you do, don't forget:

" We are what we repeatedly do. Excellence, then, is not an act, but a habit. " - Aristotle.

A habit is a behaviour that has been repeated enough times to become automatic.

Every habit can be broken down into four simple steps:

1. A cue - that indicates a possible change in state;

2. A craving - a desire to reach or avoid that new state;

3. A response - that increases the odds of satisfying the craving; and

4. A reward - which satisfies the craving (and reinforces the cue).

As we discover and try new responses, we repeat those that trigger the reward most reliably and with the least effort.

With repetition, the response becomes a habit: an automatic response to a specific situation/cue.

2 - Why is habit building important?

Reason 1: Changing our beliefs is a powerful way to change outcomes.

Our beliefs determine our identity;

Our identity determines our actions:

We act consistently with our identity; so

Who we believe we are ("I am a smoker")...

Determines our actions ("I smoke").

And our actions determine our outcomes.

But you can't just decide to change your beliefs, it takes proof.

And the only way to generate proof is to take lots of action.

But using conscious willpower to take action is hard and inconsistent.

The conscious mind is the bottleneck of the brain.

Which is one reason habit building is important:

Habits make taking action automatic and consistent; which

Generates lots of proof; which

Changes beliefs; which

Alters identity; which

Influences actions; which

Change outcomes.

Conclusion: Changing one habit is all it takes to change a belief which can end up changing many new outcomes.

Reason 2: Some people fixate on goals (what; direction) when systems (how; inc. habits) are far more important:

Goals are shared by winners and losers alike. Habits differentiate who becomes which.

Goals lead to momentary change. Habits create changes that stick.

Goals are about the destination; about winning. Habits are about enjoying the journey.

Other people fixate on current results when trajectory is far more important.

Outcomes are a lagging measure of inputs;

Inputs determine trajectory; and

Trajectory determines outputs.

Habits are the compound interest of self-improvement.

Tiny changes in behaviours create big shifts in trajectory and future results.

1% improvement each day for a year → 37x better

1% impairment each day → zero

This is true for both one habit pulling in one direction over time;

AND many habits all pulling together in one direction.

Conclusion: You do not rise to the level of your goals. You fall to the level of your habits.

Leaving those habits to chance can put us on on a sub-conscious path to disaster.

Consciously changing our habits to optimise outcomes puts us back in control.

And putting those outcomes on autopilot frees our minds to focus on other things.

3 - What are some examples of good habits?
ARTHUR ARTHUR: I've organised these good habits according to the 8 areas of TAoL's wheel of life. NOTE: Check out TAoL's Ultimate Guide to Habit Tracking for more examples. ARTHUR ARTHUR: I've organised these bad habits according to the 8 areas of TAoL's wheel of life. : James doesn't lay out a single list of bad habits anywhere in the book. I've harvested these from the various examples he scatters through the chapters. : James doesn't lay out a single list of good habits anywhere in the book. I've harvested these from the various examples he scatters through the chapters.

HV - Healthy eating, cooking, exercise, taking medication, drinking water, sleeping early;

TE - Meditating, journaling, relaxing;

FF - Sending thank you notes;

GL - Practising a skill (e.g., drawing, playing an instrument);

PP - Decluttering, waking up early; and

WL - Saving money.

4 - What are some examples of bad habits?

HV - Eating junk food, smoking;

TE - Stressing, negative thinking, getting angry;

PP - Watching too much TV, playing video games, procrastinating;

BC - Overworking; and

WL - Overspending.

5 - Which habits should I build?

You are who you are and you love what you love. Don't fight that. Use it.

First, give yourself permission to explore habits and approaches that work for you. Ask:

"What feels like fun?"

"What makes me lose track of time?"

"Where do I get greater returns than the average person?"

"What comes naturally to me?"

Then, specialise; focus your effort on habits and approaches that excite you and align with your personality and strengths.

You still need to put in the work. But the easier and more enjoyable you find it to build habits, the greater your odds of success.
ARTHUR: James's answer misses some important points here (frequency is NOT always the major determinant of memory/habit formation) so I've supplemented these notes from my neurophysiology major.
6 - How long does it take to build a new habit?

Every habit is different but all habits depend on building progressively stronger associations between response and reward.

It could take 1 repetition or thousands to build a habit, but behaviours that are...

Simple - Easy to learn and repeat;

Connected - Have a quick and clearer cause/effect relationship with the reward; and

Strongly emotional - Trigger big rewards (either attaining or avoiding an outcome);

...require fewer repetitions to reach high levels of automaticity.

7 - How can I build and break habits effectively?

To change habits successfully, you must:

Change the right habits; and

Change habits the right way.

To change the right habits, focus on identity (who) and processes (how), not outcomes (what):

Outcomes are what you get (What: "I want to read books").

Processes are what you do (How: "I'll read every day").

Identity is what you believe about yourself (Who: "I am a reader").

Every moment, every choice drives a powerful feedback loop where:

Your habits shape your identity; and

Your identity shapes your habits.

New identities require new evidence. To change yours, first ask:

"What kind of outcomes do I want?" then

"What kind of person do I want/need to become?" then

"What quick wins/habits can I work on to reinforce those beliefs?"

Then get to work and correct your trajectory every day by asking:

"Am I becoming the type of person I want to become?"; and

"What would the kind of person I want to become do in this situation?"

To change habits the right way, make good/bad:

1. Cues: Obvious/invisible;

2. Cravings: Attractive/unattractive;

3. Responses: Easy/hard;

4. Rewards: Satisfying/unsatisfying

NOTE: Before you change anything, use a habits scorecard to build awareness of existing responses:

Point-and-call - Write a granular list of your daily habits;

Evaluate net long-term outcomes - Label each habit as good (+), bad (-) or neutral (=);

Then re-arrange, add to and design new, written plans of action by:

Setting clear implementation intentions:
"I will [BEHAVIOUR] at [TIME] in [LOCATION]".

Habit stacking:

"After [CURRENT HABIT], I will [NEW HABIT]"; or

"When I [ACTION], I will [NEW HABIT]".

TIP: Make your new habits as specific as possible (what, when, how, how much).

Then to maximise your odds of success...

1 - How to make habits obvious/invisible:

Pick existing cues that:

Occur with the same frequency (daily, weekly, monthly) as your desired new habit; and

Are highly specific and immediately actionable.

(Re-)design cues to be:

Visual - Vision is our most powerful sense; and

Obvious - Make it easy to spot them

Engineer your environment to minimise reliance on will-power and self-control:

Move yourself someplace without competing/undesirable cues;

Remove competing/undesirable cues from your environment;

Fill your environment with your new/desirable cues; and

Avoid creating contexts that trigger multiple habits.

2 - How to make habits attractive/unattractive:

Combine habit stacking with temptation bundling to pair actions you want with actions you need:
Show up and get started.

1. "After [CURRENT HABIT], I will [HABIT I NEED]."

2. "After [HABIT I NEED], I will [HABIT I WANT]."

Proactively manage band-wagon effect:

Be aware that you have a strong natural desire to conform with:

The close - the people directly around you;

The many - the culture/society you immerse yourself in; and

The powerful - the successful people you look up to.

Use this to your advantage. Proactively join groups where:

Your desired behaviour is already a norm; and

You have something in common with the group.

Reframe:

Good habits - to highlight benefits ("I get to") instead of drawbacks ("I have to").

Bad habits - to highlight drawbacks instead of benefits.

Use motivation rituals:

Practice doing something enjoyable before a difficult habit; then later

Use the enjoyable action to trigger cravings for the difficult habit.

3 - How to make taking action easy:

The best way to start, is to start;

Don't get caught up in planning or perfectionism;

Identify and start with the easy, 2-minute version, then build on those wins.

Engineer your environment to make it easy to perform good habits:

List and take any one-time actions that will pay-off again and again;

Schedule habits for times and places that fit easily into your existing routine;

Organise and lay out what you need in advance so it's easy to access;

Use technology to automate/incentivise good behaviour.

(Do the opposite to make it harder to perform bad habits)

Examples of decreasing (↓) and increasing (↑) friction:

↓ Lay your gym clothes out the night before;

↓ Prep healthy foods/snacks on the weekend;

↓ Pay for a gym session ahead of time;

↓ Automate e.g., prescriptions, savings, meal delivery;

↑ Leave your phone in a different room;

↑ Delete social media apps and games;

↑ Take the batteries out of your remote control;

↑ Put your WiFi router on an outlet timer.

4 - How to make habits satisfying:

Reinforce good behaviour with instant and pleasurable rewards.

EITHER make the action itself satisfying and pleasurable e.g.,

Invest in tools that are satisfying to use;

Make progress satisfying and visual (e.g., with habit trackers); or

Design the habit so it's satisfying to perform.

OR instantly reward yourself for taking the desired action e.g.,

Transfer money towards buying something you want; or

Treat yourself to something you enjoy.

(Note: Be sure the reward doesn't conflict with your identity or another habit e.g., getting a bowl of ice-cream when you're trying to lose weight)

Use accountability partners to create immediate social rewards/costs for taking action.

Use a formal habit contract to strengthen (dis)incentives:

Set (e.g., financial) penalties for performing bad habits/missing targets;

Put the criteria and penalties down in writing; and

Find a judge to co-sign and hold you accountable to the contract.

Keep streaks alive by rebounding quickly when your habits break down:

Don't think "all or nothing" - something is always better than nothing;

Never miss twice - make a commitment to never miss two repetitions in a row.

8 - How can I stay motivated when building habits?

When you start a new habit, make it easy so you're more likely to stick with it.

As you start learning a habit, get into flow by aiming for The Goldilocks Zone.

Review and adjust the challenge so it sits on the perimeter of your ability;

Aim for a 50/50 ratio between failure and reward.

As you approach habit mastery:

Show up and keep going even when the work isn't exciting.

Don't be an amateur - don't let "life" get in the way of your progress.

Be a professional - show up and stick to the schedule even if your don't feel like it.

Reflect and review regularly; ask:

Once you've mastered a habit:

Master the next one; practice new habits deliberately until you master the field;

Redefine and expand your sense of identity:

"I am an athlete" → "I'm the type of person who is mentally tough and loves physical challenges."

"I am a CEO" → "I'm the type of person who builds and creates things."

And finally, manage your expectations:

Habits take compounding effort and produce compounding results;

The most powerful outcomes in compounding are delayed;

Accept that noticeable change can take years, until you cross a critical threshold...

...before it happens all at once.

Wish There Was a Faster/Easier Way?

Whenever you're ready, here are four ways I can help you be more productive, find more balance and live life more on purpose...

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Enjoyed this Atomic Habits summary? You might enjoy the rest of the books on this list of The 70 Best Productivity Books of All Time.

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Atomic Habits Summary | #1 FREE Review, Summary & Quotes

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You've want/need to change your life, fast; You've tried building/breaking habits but can't make change stick; You're curious how top performers, athletes and CEOs rise to the top. It's not often I summarise books that were published in the last several years, but Atomic Habits is so good I decided to make an exception.

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Creative type or not, bullet journaling can be a new and fun way to plan day by day, month or for the year.

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Tons of bullet journal layout ideas that you find on the internet can help you determine what collections to include in your journal. However, these page ideas don't necessarily help beginners figure out how to set up their bullet journal effectively or troubleshoot stuck points. These bullet journal ideas for beginners are specifically designed to help you set up and improve your journal.

If you're not an artist, we have some ideas for you to have better-looking spreads. If you don't have enough time, we'll help you figure out some time-saving techniques. Ultimately, the experience of bullet journaling should be helpful, and it shouldn't make you feel bad about yourself.

Some beginner guides are overwhelming, which is not the intention here. Sift through a few of these ideas at your leisure, get inspired, and then allow yourself to get immersed in the process. Hopefully, you'll have fun, and perhaps you'll learn more about yourself, too.

# data[].attributes.attachment_link.description
Tons of bullet journal layout ideas that you find on the internet can help you determine what collections to include in your journal. However, these page ideas don't necessarily help beginners figure out how to set up their bullet journal effectively or troubleshoot stuck points.