Not Feeling Too Grateful for Your Gratitude Journal?

Raise your hand if you’ve started a gratitude journal only to trail off after a few days or weeks. Yeah, me too, but I know that I should keep it up. After all, gratitude has been linked to better mental health, stronger relationships, and improved sleep. Some research has even shown that gratitude positively affects…

5 Myths About Memory

Myth: Doing puzzles will improve your everyday memory. Truth: Doing sudoku will make you better at doing sudoku, and completing crossword puzzles will make you more proficient at completing crossword puzzles. These types of activities do not seem to improve overall memory. Even more disappointing, as soon as you stop doing the training, your abilities…

The Function of Ritual

If there’s one thing we’ve learned in the past year, it’s that having a routine and, yes, rituals (although we may not think of them in those terms) are important for our mental wellbeing. A ritual is an action that you are mindful of because it is meaningful to you; it represents what you value…

Is Your Funny Bone Broken?

In the past year, laughter has seemed a little harder to come across for most of us. Yet, laughter is precisely what we need when the going gets tough. Besides lightening a dark mood, making difficult conversation more comfortable, and inducing a sense of ease with people we don’t know well, laughter also increases the…

Two Tiny Lists for a New Outlook

January is a time of self-imposed pressure for many of us, so it’s a little ballsy of me to add two things to your to-do list but bear with me. I want you to make two lists. These aren’t lists that you can sit down and create right now. They are lists that, if you’re…

Blame It On The Times – Stress and the Body (Free Handout)

You likely already know that stress is bad news for your body. But did you know that it might explain your chronic cough, itchy skin, and neck pain? Stress that is allowed to fester can cause damage to the body that is very difficult to repair. This is unfortunate because according to the Stress in…

Measuring Success

All too often, we mindlessly measure our success using others’ yardsticks. The truth is that collectively we are buying more and more things and even planning a constant rotation of Instagram-appropriate, “epic” experiences. Still, we do not feel any more joyous. Actually, our collective joie de vivre is at an all-time low. Only 31% of…

Recovering From a Setback

I find it refreshing to think of a slip-up as just another chance to take responsibility for my choices. Beating myself up about it won’t help, and blaming others or certain situations is very unproductive. Setbacks are going to happen to everyone. I often think of an athlete that I knew who had suffered a…

Motivation: Do Small Things in a Great Way

Without motivation, none of us would set or attain any goals. In fact, you probably wouldn’t be reading this if you weren’t capable of motivating yourself – harnessing that motivation and applying it appropriately is a different story, though. Extrinsic motivation comes from outside of ourselves, while intrinsic motivation comes from within us. Research has…

Making Holidays and Special Events Happier

Forty-five percent of people would prefer to skip Christmas altogether and roughly 25% report feeling “extreme stress” as the Holidays get closer. Lack of time, a shortage of money, and pressure to give or get gifts are some of the most significant stressors mentioned. This booklet was initially developed to be used as part of…