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Why Creating a Healthy Routine is Good for You

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Routines are the mind, and body’s natural clockwork – after getting used to a certain internal flow, a habit will fit into place like a jigsaw puzzle and can get stuck there. 

However, sometimes, these routines can be bad and ultimately unhealthy for you. Here are what a healthy routine can do for you: 

Healthiness is key to a long and prosperous life. 

Mentally 

A healthy routine doesn’t just have to be physical exercise. 

For your mental health, a healthy routine can do wonders for your mind. Spend a few hours a day listening to music, reading, writing, or going on a walk. This can lead to you spending your time being more mentally free.  

Clearing your mind from negative thoughts and clutter can improve your focus and lead you to a happier lifestyle. Your mood can improve but your focus and memory can also improve when involved in mental gymnastics. 

Being more mentally free allows you to be happier, and have a greater outlook on life.  

Physically 

Usually, when someone mentions a healthy routine, you think of physical exercise and diet, and that is what’s going to be covered in this section.  

If you are self-conscious, then physical exercise can make you feel better about yourself by improving your body, and diet. These are not only healthier choices but helps build confidence and courage in yourself to be proud of yourself.  

You can also just simply partake in a diet that will help you feel better and healthier and will have noticeable changes. You will end up feeling sick less, but it can also make your mornings a lot less groggy. 

Making it a routine to get up early would improve your sleeping pattern, and allow you to have more hours to yourself – about eight hours is healthy. This means you can have breakfast, which is stapled as one of the most important meals of the day. 

Read Now: How to Get Better Sleep 

Economically 

Your personal finance can be affected by your routine due to always buying the same thing at the shop, or for dinner every day. It can also be that you buy a takeaway frequently which can cause a decline in health and your finance as takeaways have a huge impact on you and your economy. 

By spending less money, you are also inhabiting a healthier diet – and improving physically, and mentally. As well as saving a lot more money in the long run. 

This can then be used as a sort of reward system. Let’s say you have a takeaway once a fortnight for reducing your intake. This gives you a reason for wanting to complete the challenge and results in saving money.  

Read Now: 7 Ways to Ease Financial Stress and Manage your Money 

Key to a Healthy Routine 

The key to a healthy routine is to stick to your ideals and beliefs, as delving from it can cause you to go back to your old routine. It’s about commitment, and focus. You need to want it to get it.  

It is recommended to start small and work your way up. For example, getting up earlier and having breakfast. This small step will show you what it is like to change and then can alter further changes in your routine to be healthier.   

Then someday you can tackle the more difficult changes! 

Push yourself and you will thank yourself later! 

Conclusion 

In conclusion, a healthy routine is one of the most important things for a healthier and happier life and by following your heart and not letting yourself trip on your attempts to gain a better routine, you will succeed.  

You will thank yourself in the long run. 

You are number one, and you should look out for yourself. Don’t think about how other people think, go out there and succeed. 

Hopefully, this has helped you find out why a healthy routine is good. For more information, contact us at Ceed here today. 

How to Better Your Mental Health by Getting Creative

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Everyone is creative – whether it is solving problems or creating content. It isn’t just a case of different jobs being creative or not. If you work in a warehouse for example, you may just utilise creativity in a different way.  

Creativity stems from the imagination of an individual who can improvise, using their brain in any situation to think of a solution. Utilising this creativity we all have, you can engage in many different creative activities to help you mentally, and emotionally.  

There are countless ideas that can sprout if you allow yourself to be creative.

It’s a worldwide “rumour” that creativity lies in the right-side of your brain, however, it lies in both. The right when you are imagining something on the spot, and the left when you are imagining based on something already learned or established. 

Creativity is an extraordinary concept that allows us to build ideas out of thin air. Through mental construction we can form our own creation that we can be proud of. Knowing that you created it yourself can give you a tremendous boost in mood that, if you choose, can lead into a more creativity-oriented mindset. 

Read Now:

Here are a few activities that can help you release your creative energy: 

Creative Writing 

Writing itself has been around for at least 5000+ years, and creative writing has been around for about the same time. One of the first known creative writers or authors in the world was “Enheduanna”, who lived in around the 2200 BCE time period. She was one of the first known poets and authors – she even wrote hymns.  

This is a fine example of how despite having less technology than we have now, ancient civilisations still found a way to distil their imagination, creating something out of nothing. 

In modern times, we have many more ways to be inspired, whether that is by films, shows, music, paintings, games or speeches. There are countless forms of these things out there in the world for someone to begin their own journey on the creative road. 

Creative writing is one way to express an experience, emotion or a fabrication into a story format. It can be the most outlandish idea, or something very realistic.  

Why Write? 

Outputting your creativity can improve your brain’s memory. What’s more, this flow of “venting” out your opinions and experiences will release any negative emotion into what you are writing, like capturing it in a bottle. Connecting emotionally when writing embeds these feelings into the writing, strengthening the bond with it and meaning behind it.  

It’s your own creation – your own opinions, memories and inspiration mixed into a bundle. This makes writing a wonderful outlet for negative emotions, and can even preserve positive emotions forever in a written piece. 

Playing Instruments & Making Music 

It’s only in the past hundred years that music began to get more varied, more experimental and deeper, and it’s now become a part of everyday life. This is because of the dopamine released from listening to music that unknowingly lifts your mood and provides motivation. 

Why Play Music? 

Playing music yourself and learning an instrument can release this creativity and dopamine rush. This in turn strengthens the positive effect that comes with listening to music. This ultimately de-stresses you and gives you many health benefits.  

You can write as complex or as simple music as you like, but no matter what it engages and stimulates your brain. By having a song you can play yourself at anytime at home to express yourself; you basically have a infinite way to stimulate your brain at your disposal. 

Drawing & Crafting 

Express yourself and let yourself have mental freedom!

Artists can come in any form – creativity is a hidden ability in people and we can’t initially tell who is creative. Anyone can ultimately become an artist if they can learn to express themselves through drawing, and art. If they can reflect emotions, and experience and capture this in a drawn format it can inspire other people, and they can understand what the artist is demonstrating by having an open-mind.  

It can be difficult to start learning to draw but as you get better you can start to develop your own style, and way to express yourself. 

Why Draw or Craft? 

Just like other forms of expression, the benefits you gain wouldn’t be something you’d want to miss out on. 

Listening to Music & Reading

This is easier as it doesn’t require you to create content. What it does require is for you to hold an open-mind and envision what you are taking in – whether it is imagining the characters in a book, or letting the sounds of music flow through you. 

Why Listen to Music/ Read? 

Your brain will get engaged with the content and release dopamine that lifts your mood. You can indulge in whatever content you like, whether that’s listening to a happy song or a sad one.  

Relating to the music or story you’re taking in can help you find a solution to how you are feeling. Perhaps relating to a song about depression may open your eyes in some new way. 

Read Now: How Music can Motivate you to Stick to your Exercise Routine 

Conclusion

In conclusion, creativity goes hand in hand with imagination. Anything to do with creativity stimulates your brain in a great way, whether you are drawing, writing or playing music. When you create something, you are allowing yourself to be under control of the creative process. 

It’s like magic how we can create these concepts within ourselves, and the options available to us allow us to have a lot of mental freedom. 

For your next step, read on: How to Uncover Inspiration 

If you need any more help with making lifestyle changes, feel free to contact us here at Ceed today.  

The Great Health Benefits of Practicing Gratitude

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Practicing gratitude is a great habit to start. By giving thanks regularly you’ll reap benefits to both your mental health and your overall wellbeing.  

You can practice gratitude in a variety of different ways depending on your personal preference. Below we’ve laid out all the different ways you can start practicing gratitude today and the benefits you’ll begin to see.   

Gratitude helps people enjoy good experiences!

What Does it Mean to Practice Gratitude? 

Gratitude is the quality of being thankful or appreciative. Practicing gratitude involves recognising the positive things in your life and how they affect you.  You can be grateful for anything, big or small, and bringing awareness to both will be beneficial to you.  

Some examples of things to be grateful for are:  

  • A great cup of coffee in the morning 
  • Loving friends and family 
  • A drive to work with no traffic 
  • A sunny day 
  • Any pets that you have 
  • Getting to spend time in nature 
  • Finding a great new song.

Read Now: Why is Journaling Good for Your Mental Wellbeing? 

Getting Started Practicing Gratitude 

There are many different ways to start practicing gratitude, try a few from the list below and see which method best works for you. 

  1. Gratitude journaling 

Gratitude journaling is the most common technique which involves writing down and keeping note of all the things that you’re grateful for.  

This can be a simple as writing a note in your phone or buying a specific diary especially for this. A great way to start is to sit down each evening and write 3 things you noticed about your day that you appreciated.  

  1. Gratitude mapping 

Gratitude mapping is a fantastic method if you’re a visual learner. It’s a mind map or mood board of everything you’re grateful for, which you can place somewhere you’ll see every day to remind you.  

  1. Gratitude jars 

Gratitude jars are a fun way of practicing gratitude, whenever something good happens write it down and put it in a jar. When you’re feeling sad pick from the jar at random and remind yourself of something good in your life that you might’ve forgotten.  

  1. Morning meditation 

If you’re already into meditation, you can introduce gratitude to your practice. Reflect on what you’re grateful for and the accomplishments you’ve made in life. A morning meditation can set you up with optimism for the day, or an evening meditation can help you to relax before bed.   

  1. Prayer 

Prayer is a popular method of practicing gratitude, accessible to anyone. You can pray to faith, a higher power or even the universe. Expressing gratitude for your life and the world you live in and simply being thankful for being alive.  

  1. Volunteering 

Sometimes practicing gratitude can be hard, so if you’re not ready to sit and self-reflect volunteering is a practical form of gratitude. Helping those less fortunate than you can highlight areas of your own life to be grateful for, whilst bringing you a sense of purpose. 

Read Now: How to Live With Anxiety 

Benefits of Practicing Gratitude 

There are many benefits of practicing gratitude, for both your mental and physical health. When practiced regularly gratitude can have some of the following positive impacts on your wellbeing.  

Notice good things, look for them, appreciate them.
  1. Boosts the immune system 

Practicing gratitude can help to alleviate stress, and the less stressed you are, the better your immune system will be.  

Stress lowers the immune response in your body so increased mental well-being can help your body fight off illness. 

  1. Improves mental health 

Practicing gratitude is one of the many methods that can improve your mental health. A daily gratitude practice can ease symptoms of anxiety and depression and benefit your overall mood.  

  1. Improved relationships 

Practicing gratitude can help partners feel more satisfied with each other. By specifically acknowledging what you appreciate in your partner you can increase your overall relationship satisfaction.  

  1. Increased optimism 

Practicing gratitude can help you become an optimist, which can lead to you feeling positive about your life and your future. Being an optimistic person will not only help you enjoy your life more, but could also lead to a longer lifespan.   

Read Now: Practicing Mindfulness: How to Stay Stress Free 

Summary 

Practicing gratitude is a beneficial daily habit to implement for both your physical and mental wellbeing.  

To get started with a gratitude practice, there are many techniques you can try or you can simply start with being mindful of the little things in your life that you appreciate.  

For further advice on changes you can make to better your mental health, contact our experts at Ceed today.   

How to Improve Your Productivity with Neuroplasticity

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Neuroplasticity is the ability of the brain to adapt, rewire and change shape with new experiences.  

At any age, the way the brain works can totally transform. We can become more optimistic, joyful, productive and better at learning without ever returning to our ‘old ways’.  

Find more productive habits with neuroplasticity!

With the myth that we use 10% of our brains debunked, we now know that our entire brains are neural real estate, forming and strengthening different neural pathways throughout the day. 

Understanding neuroplasticity can unlock a clear pathway to more productive habits. By tapping into neuroplasticity, we can achieve:  

  • Better time-keeping 
  • Improved short-term memory 
  • An efficient work life 
  • An overall more dynamic brain.  

What is Neuroplasticity? 

Neuroplasticity is the “plastic” nature of the brain – its ability to shift and change layout.  

All our habits, thought processes and beliefs – the way we think – are physically represented by neurons and neural pathways. Different neural pathways get stronger with use or waste away, much like a muscle.  

It’s easy to imagine that if we had the technology, we could understand everything about someone just by looking at the physical map of their brain, looking up close at the neural pathways and seeing which are stronger and used more than others.  

We already understand a lot, like how to use brain examinations to detect dementia and determine the cause of a stroke. 

Using certain parts of our brains more strengthens those neural pathways. This is what behavioural therapy taps into – mental muscle memory. 

Read Now: Neuroplasticity: Better Your Brain with Positive Thinking

How Can We Use it? 

The future is bright. The more we dig into the science of neuroplasticity, the more we can see the limitless ways to harness and use our brains for the better. 

Below are just a few things we can achieve by strengthening new pathways and weakening old, unhelpful ones: 

1. Changing Our Habits 

Struggling to be productive is a difficulty most of us can understand. Getting started on new projects, staying motivated and working in a consistent, efficient way are all things that don’t always come easy, but can be developed with practice.  

An understanding of neuroplasticity is a great place to start when thinking about changing your habits. This way, you can make the change as easy as possible for your brain to take on.  

Try switching up your habits for better productivity!

For example, if you want to totally overhaul your work ethic and methods, start with a small change. Instead of putting pressure on yourself to fix the problem in one fell swoop, try breaking other habits in your life first by trying new things, or even doing something you know how to do already, differently. 

Even breaking and changing habits unrelated to the big one you have your eye on will help you to eventually make the change. This is because taking on new habits and experiences strengthens neural pathways responsible for learning, making your brain more dynamic and flexible.  

Changing a habit could be as simple as taking a different route to work or shopping for food somewhere different. And when it comes to making a bigger change, try doing something a different way before replacing it altogether. Your brain can learn to adapt. 

Read Now: 3 Reasons to Step Out of Your Comfort Zone and Into Your Growth Zone 

2. Communicating Better 

Communicating well is key to being part of a productive, efficient team. With good communication, skills can be shared, tasks can be completed quickly and everyone feels inclined to work well to get goals achieved.  

Using neuroplasticity to communicate better once again comes down to identifying and changing a habit. What gets in the way of feeling like we are on the same page with someone? More often than not, it is defensiveness of our own view and not understanding the view of the person we are talking with. The angrier we feel, the less inclined to connect we feel. 

This makes active listening – the act of truly trying to understand what someone is saying – impossible. In breaking this habit, the first thing to practice is checking in on whether you are actually listening to the other person.  

The second thing to do is to return to focusing on connecting and listening. While this is easier said than done, it is possible to make this a habit through practice. 

Read Now: How to Practice Active Listening 

4. A More Dynamic Brain 

The happiest brains are flexible and open-minded, open to learning and taking on new information. The more our brains experience changing and developing new skills, the more flexible and agile they become – and the more able to cope with any challenge. 

A brain that has recently been learning a new language and improving at sudoku will be developing strong neural connections in the parts of the brain responsible for learning. This makes it now more equipped to learn other new skills more easily. In other words, the more we change the brain through neuroplasticity, the more able to change the brain is.  

When it comes to productivity, the ideal brain can:  

  • Learn new skills 
  • Remember important details 
  • Switch between tasks easily.  

Try learning a new skill – no matter what it is, you will see benefits in how your brain processes information and takes on new challenges. 

Trying new things can create a more adaptable brain!

Read Now: How to Tap Into Neuroplasticity in Your Daily Life 

To Sum Up… 

These are just a few ways harnessing neuroplasticity can help to improve your productivity. With an understanding of how the brain makes and stores connections, we can develop any skill or ability we like more easily and effectively.  

With intention and an awareness of neuroplasticity, you can build an open-minded and flexible brain able to take on any challenge and navigate the unexpected. 

For help with making lifestyle changes, contact one of our coaches at Ceed today! 

How to Get Better Sleep

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The quality of your sleep affects every aspect of your life, from how you cope with stress to your relationships and your productivity. 

Feeling like you aren’t getting enough sleep can make you anxious, which in turn can keep you awake at night, making you feel exhausted and disconnected during the day. 

Stick to a sleep routine to get better sleep!

Insomnia can feel like a vicious, endless cycle, but there are changes you can make to your daily life and mindset to try and beat it.  

Here are some of the most effective changes you can make to your lifestyle to help you get enough sleep. 

Read Now: Why Rest is Important for Productivity 

Make Small Changes to Your Diet 

There are obvious ways to eat healthier. Working more fruit and vegetables into your daily intake, moderating your portion sizes, and cutting down on your sugar intake can all help. 

What you may not know is that exactly when you eat is important for your sleep pattern. 

Late night snacks, sugary or not, have been shown to impact sleep. The science is simple: eating at night gives you a burst of energy that you’ll struggle to burn off before bed. 

Focus on making your regular meals throughout the day more filling. If you eat sugary treats, distribute these amongst meals so you’re not tempted to reach for a box of chocolates at 11PM to fill a hole in your stomach. 

This way, you’ll be eating better, valuing your body and how food affects your mood. But you’ll also be sleeping better, giving you the positive mindset that you need to make and sustain these changes long-term. 

Reconsider your diet to get a better night’s sleep!

Read Now: A Happy Diet: 9 Foods Proven to Lift Your Mood 

Exercise More 

Tiredness brings sleep. To be tired is to have used more energy during the day than you’ve put into your body via meals or snacks. If you’ve made the above adjustments to your diet, and kept to them long-term, you’re already prepared for better sleep in the evenings. 

If you can, one of the easiest (and cheapest) ways to get some exercise is to go for a brisk walk, ideally in the afternoon, or at the end of the working day.  

According to the NHS, even a ten-minute brisk walk every day can improve your health by improving your circulation, especially if you work sitting down during the day.  

Analysts predict that the shift to home working will be a more long-term change to work culture even after the pandemic ends. This means many people will lack the opportunity to walk to and from work. So, it’s more important than ever to make a conscious decision to go for a walk.  

While walking contributes to the recommended 150 minutes of weekly exercise for adults, getting to burn off excess energy and decompress after a long day are happy side-effects. 

But whatever exercise you do, don’t do it right before bed. You won’t be in the calm state you need to be in to fall asleep while you’re full of adrenaline. 

Keep a Sleep Routine 

We’ve all been sat in front of the television, late on a weekend, awake for no reason. Our free time is limited, and we want to know that we’re making the best use of it, even if we aren’t. 

So, rather than staying up as late as humanly possible on a Friday or Saturday, keep close to your weekday bedtime and wake time. If you don’t have a sleep schedule for your weekdays, create one and stick to it. 

You might feel as though sleeping in on weekends is a good way to catch up on sleep missed during the week. 

However, people who keep a regular bedtime and alarm clock routine across a seven-day period are more refreshed throughout the whole week than people who eschew the routine on weekends, by being free from social jetlag. 

Block Out Distractions 

Turn off all your devices at least an hour before bed, and keep away from your phone. Place it on ‘do-not-disturb’ if you have the option, and keep it out of your reach until morning. Across the room, if necessary.  

Resist the urge to check devices at night!

To avoid being disturbed by light sources, make sure any electronic devices that emit light while charging are charged during the day. Get a blackout blind for your window if needed, or wear an eye-mask. 

If noises inside or outside of your room are disturbing you and can’t be dealt with directly, consider wearing ear plugs or noise cancelling headphones.  

Some might recommend putting on a dry podcast, nature sounds, or a music app on a sleep timer before bed. 

However, these will fill your mind with thoughts and ideas when it should be empty. Keep your room silent. Make a conscious effort to clear your mind at night. If you must, think in images, like counting sheep. 

Many things bothering us in our day to day lives can only be dealt with during work hours. You put unnecessary stress on yourself by thinking about these things at night, and increase the likelihood of starting the day tired. 

Read Now: Why Understanding Sleep is Crucial to Your Wellbeing 

To Sum Up… 

The good news is that getting enough sleep, for most people, is a matter of routine and psychology.  

Build routine into your life, pay attention to what you put into your body, and train yourself to clear your mind at night. This way, you should finally get some sleep.  

As a final note, while these techniques are proven to be effective in a lot of cases, they aren’t guaranteed to work for everyone.  

If, after following this advice for 4 weeks, you feel you still aren’t getting enough sleep, see your GP. They will have insight, advice, and treatment personally tailored for your situation. 

Improving your sleep pattern can improve all aspects of your life, but if you need just that extra nudge in the right direction, contact us at Ceed. 

How to Stop Being Obsessive Over Things

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Our minds are an enigma. Without them, we wouldn’t be able to learn new things, solve problems, or even feel emotions. We’d never feel happy, sad, angry, surprised, scared, or disgusted by an event that has just taken place before us. 

Emotions are a powerful thing, and they influence our actions and reactions. A common response to an unexpected circumstance is to begin obsessing over it, as we might feel out of control. Different people can obsess over different things depending on the individual, such as: 

  • Something work-related – perhaps we made an error and want to improve ourselves 
  • Someone in our life – a friend, family member or even a celebrity 
  • Hobbies and interests – collecting certain items, travelling, watching certain films or TV programmes

The key here is that we know we’re being obsessive, whether we know this ourselves or have been told so by someone else. An obsession can be addictive and difficult to overcome. Here are five ways for you to try and stop obsessing over things. 

1) Work Out What You’re Obsessing Over 

Any given obsession has a reason behind it, even an obsession as simple as something cultural like a book series. The key to figuring out why you’re obsessed in the first place is to determine the root of it and why you feel inclined to ruminate over it. 

It’s likely that there’s one aspect of your obsession you’re holding onto the most. This is likely what triggered the obsession in the first place. When it comes to a series of books, a person may become obsessed with it because of certain plot threads, characters, or the overall quality of the writing. Finding the part of your obsession that holds the most interest is useful when trying to let go. 

Try to pinpoint what attracts you to obsessing over something!

2) Write Things Down 

This doesn’t just go for those who have difficulty expressing their feelings. This seemingly basic solution is more effective than you might imagine. By simply jotting down any thoughts you have relating to your obsession, it will clear your mind of them and shift your focus elsewhere. 

As you begin to write down those thoughts and feelings, you’ll find that things become clearer. One thing will lead to another, culminating in an understanding of how and why you’ve developed this obsession. This can bring a sense of fulfilment and leave you with an answer! 

3) Distract Yourself 

As we all know, obsessions can become rather intrusive. We might find ourselves thinking about whatever it is we’re obsessing over day-in and day-out, hour-by-hour. Whether it’s something we really like or is a problem that we need to solve, we can’t help but constantly think about it. An obsession can become a distraction from important matters like our careers and family life, so the distraction needs to have a distraction for it! 

There are various different ways you can distract yourself from your obsession. Physical exercise will make not just your body, but your mind to focus on something else entirely. Don’t try simple walking or running, but instead aim for things like a team sport or rock climbing. Different media forms can also serve as a distraction, so try watching films and TV programmes, listen to music, or even play video games.

4) Look For New Interests 

This may sound like an obvious, clichéd solution, but the truth is it can actually work! A new interest, whether it’s a skill, a type of media you like, or even a hobby can wake up your brain. This can move your perspective away from your obsession and help you out of the doldrum you’re stuck in. A change in routine can help as well. 

Picking up a new hobby can help distract you from an obsession!

You might even try an activity that is the polar opposite of your obsession. This will feel like a breath of fresh air and a step in a different direction. Remember – variety is the spice of life! 

5) Distance Yourself From the Obsession 

Undoubtedly, it can be difficult to get over an obsession if the source of it is within arm’s reach, making it impossible to concentrate on any other topic or subject. This is why you should place a physical distance between yourself and the source, which will eventually lead to the mental distance that you’re really after. 

Obviously, this will be difficult at first, but your obsession will gradually weaken and you’ll find yourself no longer interested in it anymore. If the obsession is something physical, such as a person or a book you’ve been reading, keep them out of your sight altogether. 

Related Articles

These were just five ways to help you put an end to an obsession that you might have. If you want more advice on making lifestyle changes, contact us at Ceed today. 

How to Tap Into Neuroplasticity in Your Daily Life

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We all know the feeling of being stuck in a rut, far from reaching our full potential and feeling held back by repetitive, anxiety-filled thoughts. 

It might be difficult to see how making small changes like exercising, meditating or positive thinking could make a difference. This is because our current state of mind feels so fixed. 

It should come as great news then, that the scientific consensus today is that the structure of the brain is plastic. It can shift, rewire and adapt constantly. This phenomenon is otherwise known as neuroplasticity.  

Shake up the brain with neuroplasticity!

We now know that within our brain, neural pathways are constantly shifting and changing routes with new experiences. This means that our sense of self, happiness and the way we think are constantly changing.  

This also explains why we can never reach the elusive ‘end point’ where we are happy and contented, living our ‘best life’ under perfect conditions. Instead, our brain is constantly changing and adapting as we move through life. 

How Does Neuroplasticity Work?  

The benefits of modern behavioural therapy and wellness trends such as mindfulness, manifestation and positive thinking can all be understood by looking closely at neuroplasticity.  

By ‘working’ certain parts of our brain – returning to particular thought processes again and again – these parts of our brain develop just as a muscle would.  To be more specific, the neural pathways that make these thought processes grow physically stronger through use. This makes these thoughts easier to access next time we think of something related.

The more we encourage neuroplasticity in our brain, the more plastic our brain becomes. If the conditions of our life and our experience remains the same, so do our neural pathways and our thoughts. By giving our brain new experiences we can: 

  • Develop new neural connections 
  • Actually grow gray matter 
  • Guide our thoughts in a direction of our choosing – to be more positive, creative, proactive or efficient.  

Using Neuroplasticity in Your Daily Life   

There are two key aspects to tapping into neuroplasticity: shaking up the brain’s experience and conscious mental reframing.  

Conscious mental reframing allows you to shift your perspective on life and works best alongside shaking up your brain’s experiences. This puts your brain in a more plastic and flexible state of mind.  

Image
Our brain physically changes with new experiences! 

Shaking up the Brain  

The first step to taking advantage of your natural neuroplasticity is shaking up the brain with changing sensory input. All of the following are great ways to introduce something new to the brain, calling on little-used neural pathways and forming brand new connections.  

  1. Try Something New  

Trying new things throughout your life is the most helpful change you can make to boost neuroplasticity. The more you can immerse yourself in different environments and new experiences, the better for you and your brain. 

Don’t be afraid to make mistakes! It’s actually incredibly healthy for your brain and is a key source of learning. It doesn’t need to be way out of your comfort zone to be effective. Trying something new could as small as taking a different route home from work or listening to a new genre of music.  

  1. Form  a New Habit  

Adding a brand-new habit to your schedule is a great way of disrupting your brain’s daily experience and strengthening new neural pathways.  

This can bring a new perspective to other activities in your day as different parts of your brain wake up and neural pathways start firing. But don’t worry! If your newly formed habit doesn’t stick, feel free to drop it and instead categorise it under ‘trying something new’.   

  1. Learn a New Skill  

Learning something new, such as a language or an instrument, has been successfully shown to boost neuroplasticity. It increases the density of gray matter in the brain and creates abundant new neural pathways in the process. This leaves your brain in a better position to learn even more skills, take on additional fresh information and understand new ways to perceive the world.  

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Learning something new lights up new neural pathways! 

Read Now: Practicing Mindfulness in Nature: Sticking to the Present Moment 

Choosing the Brain’s Direction   

Next comes the second part of tapping into neuroplasticity: nourishing helpful neural pathways. By implementing structured, active positive thinking, you can make your brain more joyful, dynamic, productive and creative.  

The methods you could use to form more joyful neural pathways are endless, but some simple ones include:  

  • Practicing gratitude 
  • Reframing frustrating situations 
  • Finding and repeating positive affirmations you really believe.

Enhancing Neuroplasticity  

Our minds are constantly changing thanks to neuroplasticity. However, sometimes we need to be the ones to push for this change.

You’re already one step closer to unleashing your brain’s potential. If you’d like to take advantage of neuroplasticity and experience the positive impact it can have, it could be worth speaking to a professional about what tools are available to enhance your life.  

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For more professional advice about lifestyle changes, contact us at Ceed to speak to one of our life coaches.  

8 Quick and Small Changes to a Better Life

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It’s the little things we do that allow us to live a better life. You don’t need to go making big changes in order to see improvement. Small changes build over time and are less daunting at first. This can encourage you to continue and stay consistent in your changes. 

Science supports this theory. For example, research from Cornell University has found that small, easy changes are better for promoting weight loss. Making small initial changes can help motivate you to take on further changes to help better your life in the long run.   

Yes, we are all different. However, certain activities and behaviours have been shown to universally help people improve their overall well-being. If you’re searching for ways to help improve your life by making quick, small changes to your lifestyle – consider these eight tips and tricks. 

Don’t be overwhelmed. You don’t have to try all of them. Pick a few and work from there. Little steps will get you far. 

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Implementing little changes can have a big impact!

Smile More Often 

Smiling has been shown to significantly reduce stress, increase serotonin levels and even reduce how often we are feeling unwell. Smiling more often can also give the illusion that you look younger than you are – an added bonus! 

A Psychology and Ageing study showed that when a group looked at photos of happy faces, they guessed the age of the person lower, while photos of the same person with neutral or angry expressions were higher. 

Funnily enough, you don’t even need to mean it when you smile – you can fake it ‘til you make it. Research has shown that even a fake smile has positive benefits too! So, remember to get your smile on! 

Take a Morning Walk 

Going on a morning walk and building your routine around it can have amazing effects on your physical and mental wellbeing. Regular morning walks can even help you: 

  • Feel better physically and mentally, clearing your mind 
  • Lower the risk of heart disease, stroke diabetes and certain types of cancer 
  • Lower blood pressure 
  • Improve memory 
  • Increase energy 
  • Prevent weight gain 

Morning walks in particular tend to start and end your day in a good mood. Walking also helps you to feel sleepy, meaning you’re more ready for bed when the time comes. This also results in an overall better mood the next morning! 

Wear Suncream 

Most of us will (hopefully) put suncream on when it’s a hot and sunny day. However, you might want to start getting into the habit of putting it on every time you go outside. Not only will this help to keep your skin looking young and wrinkle-free, but it also will protect you against skin cancer.

It’s equally as important as taking a walk in the first place! This habit truly only takes a few minutes to implement, but its benefits are long-lasting.

Make sure you use suncream to protect yourself on your walks!

Spend Time Away from Social Media 

Social media is now an embedded part of our society. However, research has shown that social media can have a corrosive effect on mental health. For example, social media often causes us to produce an idealised image of ourselves and our lives. That action can indeed cause damage to our self-perception and happiness. 

Many people search social media for approval from others and absorb an unrealistic perception of how their life should be. This often results in a higher chance of developing symptoms of depression. Therefore, spending some time away or limiting your exposure to technology can help prevent this and boost your mental wellbeing. 

Drink More Water 

So I’m sure you’ve heard about needing to drink eight cups of water a day, right? Does it seem like too much? Well, research shows that drinking enough water can reduce the risk of depression and anxiety.

Even a case of mild dehydration can take its toll on our mental and bodily health. Losing just 1% of your body mass, which might occur as part of everyday living, can lead to a dip in mood and anxiety. 

Our brains are 75% water. It depends on proper hydration to function properly. So, it’s no surprise that a lack of water can cause our emotional processes to weaken.  

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Drinking more water every day can benefit your physical and mental wellbeing!

Set Reminders on Your Phone

Setting up reminders makes sense. We can’t remember everything! Offloading the responsibility of remembering certain tasks to your phone can free up mental space for other tasks. 

Even better, studies have shown how reminders can help us save more money, keep up with medical treatment and even be more charitable. What’s not to like about that? 

Learn How to Cook a Signature Dish 

Cooking can help boost your mood and improve your mental health. Cooking has been known to actually be used a therapy. There are therapeutic cooking programmes, culinary therapies and culinary mindfulness. 

All of these activities embody the same belief: the act of cooking at home can benefit your mental health. Cooking is an act of patience, mindfulness and an outlet for creative expression. You don’t need to be Gordon Ramsay – start small by learning one signature dish and practice perfecting it! 

Eat Without Distractions 

Distracted eating is incredibly common in our society today. Our lives have gotten so fast-paced that it seems indulgent to take time away from our day to eat without any distractions. Are you a distracted eater? Do these situations sound familiar? 

  • Eating breakfast in the car on the way to work 
  • Eating lunch at your desk 
  • Watching TV during dinner 
Reduce distractions while you eat for a more satisfying meal!

If you answered yes to any of these, you are a distracted eater. But you are definitely not alone! Try to stick to set meal times and eat without any of these distractions. It helps with mindfulness around food and can help prevent overeating. 

Remember, taking small, achievable steps towards your goals makes you more likely to succeed in achieving your goals.

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For further advice from our professional lifestyle coaches, contact us at Ceed today!  

Making Habits Stick: How to Keep your NYE Resolutions

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The clock strikes 12:00am on January the 1st, anticipation and excitement rolls into the start of a brand-new year, and we set out on a mission to better ourselves.  

“2021 is my year! I’m going to quit smoking, go to the gym at least twice a week, and eat salads all day long!”  

New Year’s resolutions sound great in principle; who wouldn’t want to strive for improvement in their day-to-day habits?  

However, the reality is rather unimpressive – virtually every study tells us that about 80% of New Year’s resolutions get abandoned around the month of February. An 80% failure rate, within a month! Imagine how many more get abandoned further into the year! How that once overwhelming feeling of inspiration fizzles away day by day… 

So why are New Year’s resolutions so hard to keep? Sticking to newly-formed habits can be tricky. Adjusting to a period of change and introducing new behaviours can certainly feel uncomfortable and maybe a little alienating. 

The solution to staying on track lies at the beginning – that first impulse to change.   

Set yourself realistic resolutions or goals that you honestly believe can be achieved. 

The next step is to put these goals into practice. 

The Habit Model 

For your long-term goals to be achieved, habits have to become automatic – we shouldn’t have to consciously force ourselves into sticking to a habit every time we do it.  

This is where the habit model comes in. The habit model is a framework depicting the three-stage process for creating new habits: cue, reward, routine. 

Let’s take the example of a smoker trying to break his habit and apply it to this model. 

  1. Cue: Desire or trigger to pick up a cigarette. 
  1. Routine: Avert from picking up the cigarette / use nicotine patches / use vape instead etc. 
  1. Reward: Process becomes easier, new behaviour of ‘non-smoking’ eventually turns into habit. 

Breaking the bad habit of smoking only becomes a good non-smoking habit once the cue (or trigger) of initial craving diminishes. Then, the routine becomes consistent, the habit becomes automatic and the routine sets you on a path to achieving your goal. 

A Long Road Ahead 

This is certainly not a quick or easy process. In a study by health psychology researcher, 96 people were examined on their one new habit over a 12-week period.  

The findings? On average, it takes more than 2 months before a new behaviour becomes a habit (about 66 days to be exact). This is why so many of those New-Year’s resolutions are abandoned around February! 

The verdict? Making habits stick isn’t quite the plain-sailing venture that you thought it would be.  

So, the next time you set out your New Year’s resolutions, perhaps stick to one and ask yourself: is this achievable? 

Belief Drives Motivation  

Ultimately, belief is the driving force for motivation. Believing that you can achieve something – believing that the end or long-term goal is attainable – is what will encourage you to stay on track.  

Setting out the goal of going to the gym five times a week just isn’t achievable if you don’t have the time to set aside in pursuit of that goal.  

Start simple. Set goals that you believe can be achieved. Watch yourself become motivated. 

The Importance of Positive Peer Pressure 

‘For a habit to stay changed, people must believe change is possible. And most often, that belief only emerges with the help of a group’

Charles Duhigg

Positive reinforcement from a group or peer setting has demonstrated to be the most effective factor in supporting and motivating your beliefs. 

A student being told by their teachers that they are capable of achieving A grades will start to believe in their capability, and will feel more motivated in studying towards this goal.  

A gym-goer being assigned a workout partner will feel motivated to keep up, remain competitive and stay motivated towards their workout goals. 

A good place to start is to surround yourself with supportive and motivating influences. 

This is where Ceed comes in – you can create habits that stick and support your success with the help of a team that holds you accountable. 

Take a look at our services here!

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