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If you have a San Bernardino County library card, you can get access to thousands of ebooks and audiobooks for free from the comfort of your home.

https://www.overdrive.com/apps/libby

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The 7 Habits of Highly Effective People by Stephen Covey

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The 7 Habits of Highly Effective People by Stephen Covey

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Twenty-five years, 20 million copies sold—a true book publishing legend! In Stephen R. Covey’s seminal work The 7 Habits of Highly Effective People, a holistic, integrated, principle-centered approach revolutionized the way people solve personal and professional problems and go on to lead extraordinary lives. With penetrating insights and pointed anecdotes, Covey revealed a step-by-step pathway for living with fairness, integrity, service, and human dignity—principles that give us the security to adapt to change, and the wisdom and power to take advantage of the opportunities that change creates.

The 7 Habits—Be Proactive; Begin with the End in Mind; Put First Things First; Think Win/Win; Seek First to Understand, Then to Be Understood; Synergize; and Sharpen the Saw—are so famous and have been integrated into everyday thinking by millions and millions of people for one reason: They work. Covey offers life-changing advice on everything from leadership, time management, and teamwork to success, love, and taking control of your life. In taking his advice, you’ll discover how the priceless wisdom of the 7 Habits still holds true after twenty-five years.

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No matter your goals, Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results.

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How to Care for Yourself While Caring for Others

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How to Care for Yourself While Caring for Others

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Here are some self-care tips from kids and family mindfulness expert Samantha Snowden.

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HABIT STACKING How to Integrate Healthy Habits into Your Life

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HABIT STACKING How to Integrate Healthy Habits into Your Life

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Great strategy for establishing and mainating healthy habits

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HABIT STACKING How to Integrate Healthy Habits into Your Life

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This PDF utilizes the free version of the calm app to focus on mindfulness and self care (Kaiser members get a free premium subscription).

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https://sites.google.com/snowlineschools.com/sjusd-virtual-wellness-center/mindfulness

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Stress Management & Relaxation Techniques for Educators

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Stress Management & Relaxation Techniques for Educators

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Free subscription for you to use for yourself or for your classroom.

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Improving the health and happiness of the world, one educator at a time.

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10 Breathing Techniques for Stress Relief and More

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10 Breathing Techniques for Stress Relief and More

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Medically reviewed excercises to ease stress and help you feel less anxious.

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If you're dealing with high levels of stress or anxiety, there are several types of breathing techniques that may help you feel calmer and more relaxed. It's easy to get started. All you need is a quiet space where you can pay attention to your breathing.

Breathing exercises don't have to take a lot of time out of your day. It's just about setting aside time to pay attention to your breathing. Here are a few ideas to get started:

Begin with just 5 minutes a day, and increase your time as the exercise becomes easier and more comfortable.

If 5 minutes feels too long, start with just 2 minutes.

Practice multiple times a day. Schedule set times or practice conscious breathing as you feel the need.

Read on to learn how to do 10 different breathing exercises. You may find that certain respiratory exercises appeal to you right away.

This simple breathing technique makes you slow down your breathing pace by having you deliberate effort in each breath.

You can practice pursed lip breathing at any time. It may be especially useful during activities such as bending, lifting, or stair climbing.

Practice using this breath 4 to 5 times a day when you begin so that you can correctly learn the breathing pattern.

To do it:

1. Relax your neck and shoulders.

2. Keeping your mouth closed, inhale slowly through your nose for 2 counts.

3. Pucker or purse your lips as though you were going to whistle.

4. Exhale slowly by blowing air through your pursed lips for a count of 4.

Diaphragmatic breathing (aka belly breathing) can help you use your diaphragm properly.

A 2020 meta-analysis shows this type of breathing is particularly helpful in people with breathing challenges due to chronic obstructive pulmonary disease (COPD), heart problems, or cancer.

It may also help reduce stress and help with challenges related to eating disorders, constipation, high blood pressure, migraine episodes, and other health conditions.

Practice diaphragmatic breathing for 5 to 10 minutes 3 to 4 times daily.

When you begin, you may feel tired, but over time the technique should become easier and should feel more natural.

1. Lie on your back with your knees slightly bent and your head on a pillow.

2. You may place a pillow under your knees for support.

3. Place one hand on your upper chest and one hand below your rib cage, allowing you to feel the movement of your diaphragm.

4. Slowly inhale through your nose, feeling your stomach pressing into your hand.

5. Keep your other hand as still as possible.

6. Exhale using pursed lips as you tighten your abdominal muscles, keeping your upper hand completely still.

You can place a book on your abdomen to make the exercise more difficult. Once you learn how to do belly breathing lying down, you can increase the difficulty by trying it while sitting in a chair. You can then practice the technique while performing your daily activities.

This deep breathing technique uses imagery or focus words and phrases.

You can choose a focus word that makes you smile, feel relaxed, or is simply neutral. Examples include peace, let go, or relax, but it can be any word that suits you to focus on and repeat through your practice.

As you build up your breath focus practice, you can start with a 10-minute session. Gradually increase the duration until your sessions are at least 20 minutes.

To do it:

1. Sit or lie down in a comfortable place.

2. Bring your awareness to your breaths without trying to change how you're breathing.

3. Alternate between normal and deep breaths a few times. Notice any differences between normal breathing and deep breathing. Notice how your abdomen expands with deep inhalations.

4. Note how shallow breathing feels compared to deep breathing.

5. Practice your deep breathing for a few minutes.

6. Place one hand below your belly button, keeping your belly relaxed, and notice how it rises with each inhale and falls with each exhale.

7. Let out a loud sigh with each exhale.

8. Begin the practice of breath focus by combining this deep breathing with imagery and a focus word or phrase that will support relaxation.

9. You can imagine that the air you inhale brings waves of peace and calm throughout your body. Mentally say, "Inhaling peace and calm."

10. Imagine that the air you exhale washes away tension and anxiety. You can say to yourself, "Exhaling tension and anxiety."

Lion's breath is an energizing yoga breathing practice that is said to relieve tension in your chest and face.

It's also known in yoga as Lion's Pose or Simhasana in Sanskrit.

To do this:

1. Come into a comfortable seated position. You can sit back on your heels or cross your legs.

2. Press your palms against your knees with your fingers spread wide.

3. Inhale deeply through your nose and open your eyes wide.

4. At the same time, open your mouth wide and stick out your tongue, bringing the tip down toward your chin.

5. Contract the muscles at the front of your throat as you exhale out through your mouth by making a long "haaa" sound.

6. You can turn your gaze to look at the space between your eyebrows or the tip of your nose.

7. Do this breath 2 to 3 times.

Alternate nostril breathing, known as Nadi Shodhana Pranayama in Sanskrit, is a breathing practice for relaxation.

Alternate nostril breathing has been shown to enhance cardiovascular function and lower heart rate.

Nadi Shodhana is best practiced on an empty stomach. Avoid the practice if you're feeling sick or congested. Keep your breath smooth and even throughout the practice.

To do this:

1. Choose a comfortable seated position.

2. Lift your right hand toward your nose, pressing your first and middle fingers down toward your palm and leaving your other fingers extended.

3. After an exhale, use your right thumb to gently close your right nostril.

4. Inhale through your left nostril and then close your left nostril with your right pinky and ring fingers.

5. Release your thumb and exhale out through your right nostril.

6. Inhale through your right nostril and then close this nostril.

7. Release your fingers to open your left nostril and exhale through this side.

8. This is one cycle.

9. Continue this breathing pattern for up to 5 minutes.

10. Finish your session with an exhale on the left side.

Equal breathing is known as Sama Vritti in Sanskrit. This breathing technique focuses on making your inhales and exhales the same length. Making your breath smooth and steady can help bring about balance and equanimity.

Research on older adults with high blood pressure showed that this technique may help improve mental well-being and increase the oxygen supply to the brain and lungs.

You should find a breath length that is not too easy and not too difficult. You also don't want it to be too fast in order to maintain it throughout the practice. Usually, this is between 3 and 5 counts.

Once you get used to equal breathing while seated, you can do it during your yoga practice or other daily activities.

To do it:

1. Choose a comfortable seated position.

2. Breathe in and out through your nose.

3. Count during each inhale and exhale to make sure they are even in duration. Alternatively, choose a word or short phrase to repeat during each inhale and exhale.

4. You can add a slight pause for breath retention after each inhale and exhale if you feel comfortable. (Normal breathing involves a natural pause.)

5. Continue practicing this breath for at least 5 minutes.

Resonant breathing, also known as coherent breathing, is when you breathe at a rate of 5 full breaths per minute. You can achieve this rate by inhaling and exhaling for a count of 5.

Breathing at this rate maximizes your heart rate variability (HRV), reduces stress, and, according to one 2017 study, can reduce symptoms of depression when combined with Iyengar yoga.

To do this:

1. Inhale for a count of 5.

2. Exhale for a count of 5.

3. Continue this breathing pattern for at least a few minutes.

This yoga breathing practice helps you lower your body temperature and relax your mind.

Slightly extend your breath in length but don't force it. Since you inhale through your mouth during Sitali breath, you may want to choose a place to practice that's free of any allergens that affect you and air pollution.

To do this:

1. Choose a comfortable seated position.

2. Stick out your tongue and curl your tongue to bring the outer edges together.

3. If your tongue doesn't do this, you can purse your lips.

4. Inhale through your mouth.

5. Exhale out through your nose.

6. Continue breathing like this for up to 5 minutes.

Deep breathing helps to relieve shortness of breath by preventing air from getting trapped in your lungs and helping you to breathe in fresher air. It may help you to feel more relaxed and centered.

To do this:

1. While standing or sitting, draw your elbows back slightly to allow your chest to expand.

2. Take a deep inhalation through your nose.

3. Retain your breath for a count of 5.

4. Slowly release your breath by exhaling through your nose.

This yoga breathing practice's unique sensation helps create instant calm and is especially soothing around your forehead.

Some people use humming bee breath to relieve frustration, anxiety, and anger. Research shows it may help reduce your heart rate, think more clearly, and feel less irritable or stressed.

Of course, you'll want to practice it in a place where you're free to make a humming sound.

To do this:

1. Choose a comfortable seated position.

2. Close your eyes and relax your face.

3. Place your first fingers on the tragus cartilage that partially covers your ear canal.

4. Inhale and gently press your fingers into the cartilage as you exhale.

5. Keeping your mouth closed, make a loud humming sound.

6. Continue for as long as is comfortable.

You can try most of these breath exercises right away. Take the time to experiment with different types of breathing techniques. Dedicate a certain amount of time at least a few times per week. You can do these exercises throughout the day.

Check in with your doctor if you have any medical concerns or take medications. If you want to learn more about breathing practices, you can consult a respiratory therapist or a yoga teacher who specializes in breathing practices. Discontinue the practice if you experience any feelings of discomfort or agitation.

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10 Breathing Exercises to Try: For Stress, Training, and Lung Capacity

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If you're looking to practice breathing exercises, here are 10. These are common techniques for lowering stress, meditating, and improving breathing function.

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Learn the 4 stages of habit formation from James Clear, an author and speaker focused on habits, decision-making, and continuous improvement. His work has appeared in the New York Times, Entrepreneur, Time, and on CBS This Morning. His website receives millions of visitors each month and hundreds of thousands subscribe to his popular email newsletter at jamesclear.com.

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Atomic Habits: How to Get 1% Better Every Day - James Clear

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A Guide to the Good Life by William Irvine

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A Guide to the Good Life by William Irvine

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In A Guide to the Good Life, Irvine offers a refreshing presentation of Stoicism, showing how this ancient philosophy can still direct us toward a better life. Using the psychological insights and the practical techniques of the Stoics, Irvine offers a roadmap for anyone seeking to avoid the feelings of chronic dissatisfaction that plague so many of us. Irvine looks at various Stoic techniques for attaining tranquility and shows how to put these techniques to work in our own life. As he does so, he describes his own experiences practicing Stoicism and offers valuable first-hand advice for anyone wishing to live better by following in the footsteps of these ancient philosophers. Readers learn how to minimize worry, how to let go of the past and focus our efforts on the things we can control, and how to deal with insults, grief, old age, and the distracting temptations of fame and fortune. We learn from Marcus Aurelius the importance of prizing only things of true value, and from Epictetus we learn how to be more content with what we have.

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3 Ways to Make Your Habits Stick (adult language)

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3 Ways to Make Your Habits Stick (adult language)

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ADULT LANGUAGE Alert!!

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Bite sized strategies to unwind and reset throughout your day

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15 Simple Life Changes to Be a Better Person

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15 Simple Life Changes to Be a Better Person

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Most of us want to be a better person-whether at home, in the office, or just when we're out running errands. The problem is where exactly do you start?

I realized a couple years ago that I was a jerk at times to people I worked with and to people I feel I couldn't get any value out of. Over the past couple years I've become a much better person by working on myself.

Here are some of the things I've been implementing into my daily routine to become a better person on a daily basis.

1. Think Before You Speak

Words can carry a lot of weight. Think about the first time your significant other told you that he or she loved you. How awesome did that feel? However, words can also be hurtful. Have you ever told an inappropriate joke or called someone a bleeping-bleep? You probably felt pretty lousy afterward.

Always take the couple extra seconds to think about the impact of your words before you say them out loud.

2. Embrace Change

Change helps us grow as individuals. Instead of resisting change, you should be open to trying new things, even if they scare you. For example, you may be nervous about trying that new Thai restaurant in town, but you might discover your new favorite restaurant.

Besides embracing change, you should also advocate for positive change. You could start a food drive or recycling program at the office, which would both make your community a better place.

3. Be Grateful

According to research, those who have gratitude journals are more optimistic and feel better about their lives. Additionally, those who discuss gratitude are less envious of wealthier people, are more willing to help others, and can prevent health concerns like coronary artery disease.

4. Do the Right Thing

As an adult, you should definitely know the difference between right and wrong. Let's say you don't clean up after your dog after taking it for a walk. You don't need someone to remind you that you should clean up the mess. You know that it's your responsibility and that it's not fair to leave it there for someone else to step in.

5. Use Your Strengths

Remember, your skills and talents are a gift. Don't let them go to waste. If you know how to play the guitar, then share it with others. It will bring joy to you and the people in your life.

6. Address Your Weaknesses

At the same time, you also should be aware of your weaknesses. It's another way that helps us grow as individuals. Take the time to make a list of your weaknesses and set goals to work on them.

I am a hard person to deal with. I realize this. Learn to admit and address your weaknesses and then find ways to make them better.

7. Take Care of Yourself

Exercise. Eat healthy. Get enough sleep. You've heard that advice a thousand times before. But taking care of yourself is one of the best ways to make yourself a better person. For example, how can you go outside and play with your kids when you always feel lethargic? How can you be more productive at work when you're exhausted? Not only will you be happier and more productive, your loved ones and colleagues will also appreciate it.

8. Be a Hero

That doesn't mean that you have to put on a pair of tights and cape. It means helping an elderly neighbor with the groceries. Opening doors for others. Buying a cup of coffee for the person in front of you when her card gets declined. Listening to a friend when his relationship just ended.

9. Pay Attention to Others

Doesn't it feel great when someone asks how your day went? Try and do the same for others. Even if you have to jot down reminders in your calendar, it can make all the difference in the world to someone when you follow up with them on important events.

10. Stop Being Wasteful

Just because you can have five plates of food at an all-you-can-eat buffet doesn't mean that you have to- waste is a problem for the food service industry. You can also reduce water usage by taking shorter showers and create less trash by recycling. And, don't forget that unplugging devices when not in use can save electricity. During your part, no matter how small it may seem, can be really important for the environment.

11. Be Curious

Evidence, shared via The Huffington Post, found that curiosity can help strengthen relationships, keep your brain stimulated, lessen anxiety, keep you happy, and help you learn-even uninteresting subjects.

12. Forgive Yourself and Others

Humans make mistakes-even when it's you who makes the mistake. And sometimes those mistakes really sting. However, instead of devoting your energy holding onto that mistake or feeling guilty, forgive that individual-or yourself-and focus on the future. Remember, revenge isn't good for your health, and the best revenge is your is success and happiness.

13. Don't Be Impatient

When we get impatient, we get aggravated and may do something we'll regret. Ask yourself, how do you feel if you yelled at your child or a colleague because you're in a rush to get out the door in the morning or finish a project? By practicing patience you'll not only make better decisions, you'll feel better about yourself every day.

14. Be Yourself

When you're authentic, you'll be more focused, build courage, establish your own identity, and be able to define your values and beliefs.

15. Stop Pointing Fingers

I'll never forget a grade school teacher telling the class, "When you point one finger, there are three fingers pointing back to you." We all face obstacles in life, but you can't use that as an excuse to hold you back or to grow as person.

In the words of author and motivational speaker Jack Canfield:

"Remember, you and you alone are responsible for maintaining your energy. Give up blaming, complaining and excuse making, and keep taking action in the direction of your goals-however mundane or lofty they may be."

Part of life is growing and becoming a better person-each and every day. What steps are you working on to improve your life?

More From Inc.

Inc.com is where you can find everything you need to know to start and grow your business now. Inc.com is replete with small business ideas, information, and inspiration, as well as practical advice from those who have done it before.

More from John Rampton of Inc.

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15 Simple Life Changes You Can Make to Become a Better Person

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Most of us want to be a better person-whether at home, in the office, or just when we're out running errands. The problem is where exactly do you start? I realized a couple years ago that I was a jerk at times to people I worked with and to people I feel I couldn't get any value out of.

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9 Ways to Be a Better Person And Be Happy

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Wondering how to be a better person and live a more fulffiling life? Try these 9 small changes that will help you become a better person.

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People are using this simple, powerful concept to focus on what matters most in their personal and work lives. Companies are helping their employees be more productive with study groups, training, and coaching. Sales teams are boosting sales. Churches are conducting classes and recommending for their members.

By focusing their energy on one thing at a time people are living more rewarding lives by building their careers, strengthening their finances, losing weight and getting in shape, deepening their faith, and nurturing stronger marriages and personal relationships.

YOU WANT LESS. You want fewer distractions and less on your plate. The daily barrage of e-mails, texts, tweets, messages, and meetings distract you and stress you out. The simultaneous demands of work and family are taking a toll. And what's the cost? Second-rate work, missed deadlines, smaller paychecks, fewer promotions--and lots of stress.

AND YOU WANT MORE. You want more productivity from your work. More income for a better lifestyle. You want more satisfaction from life, and more time for yourself, your family, and your friends.

NOW YOU CAN HAVE BOTH ― LESS AND MORE. In The ONE Thing, you'll learn to:

cut through the clutter

achieve better results in less time

build momentum toward your goal

dial down the stress

overcome that overwhelmed feeling

revive your energy

stay on track

master what matters to you

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This free booklet is part of a series from psychologist Sarah Allen. Check out these great mood boosters.

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Simple Steps to Overcome Anxiety & Worrying

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Simple Steps to Overcome Anxiety & Worrying

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Another free booklet from psychologist Dr. Sarah Allen.

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Another free booklet from psychologist Dr. Sarah Allen.

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This short video contains simple tecniques to reset when you are feeling overwhelmed.

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5 Minute Progressive Muscle Relaxation Video

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5 Minute Progressive Muscle Relaxation Video

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Do you have 5 minutes to relax? Relax your muscles with this quick 5-minute progressive muscle relaxation.

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https://createforeducation.org/resources/mindful-practices-self-managment-2/

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Mindful Practices: Self-Management - CREATE For Education