Life

In this pandemic, life has become uncertain. Resolutions are fading and excuses have become a routine. Creating a new habit is hard in the beginning. It is the base on which the goals are built on. If you think your discipline has taken a toss, here are a few ways to stick to the habit.

What are habits?

According to James Clear, “Habits are small decisions you make and actions you perform every day”.

Did you know 40% of our daily behaviors are habits?

What are the rules to stick to it?

Start a small one

Have patience and start with a small part of the habit. Don’t try to do too much at once. Build on your progress. For example, if you plan a 5km walk every day at once, you can not walk for 5km. Instead, try out a km on the first day and 2km on the next and keep increasing. This will allow you to succeed and stick to the routine.

One habit at one time

Focus on a single habit at a time. Most people ignore this. It is easy to start more than one habit at once, but sticking to all of them is impossible. It requires undivided focus to stick to a new habit. If you are planning to take yoga lessons daily, stick to it. Don’t mix it with another social or work habit.

Make it daily but just once

Try out the habit only once a day, that too, for a minute or two. Once that habit is ingrained, you can increase the frequency. Do not try to overdo the habit. You might get tired or stressed because of this. 

Starting is important

All you have to do is just START. This is what matters in the beginning. If you are planning to meditate, just sit and be silent for a while. If you are starting a healthy diet, keep healthy snacks in front of you. If you want to write, just write the first sentence. Just focus on starting.

Enjoy while doing so

Most people make a habit which they hate and wonder why they can’t stick to it. It is important to have a positive mindset for making a habit. Perform a habit which you love. Find ways to enjoy making that habit and praise yourself for doing it. 

Do aim to miss but not two straight days

If you miss performing the habit a day, it is really fine, but do everything possible to not miss on the 2nd day. Do not let this mistake happen again. If you repeat the same, you are never going to get good at habits.

Evaluate the outcome of habit change

Be accountable to yourself regarding the habit change. Tell others about the change and ask them to keep you accountable. The likelihood of sticking to the habit will increase by about 50%.

If you need help with forming habits and maintaining them, download the JoyScore app.

Do you remember Newton’s first Law of motion? It states that if a body is at rest, or moving at a constant speed in a straight line, it will remain at rest or keep moving in a straight line at constant speed unless it is acted upon by a force.  You must be wondering why I’m stating the law of inertia. Well, after a long period of quarantine or staying indoors, maintaining social distancing has considerably slowed down body’s motion. The slowness and stress of dealing with the pandemic leads to procrastination. And you’re not alone.  

As the pandemic drags on way beyond what we expected, it’s getting difficult to get things done. Covid-19 has spawned a worldwide psychological crisis, And it is directly impacting one of human’s harmful tendencies: Procrastination. Experts say it is not a time management problem but an emotion management problem. And practicing mindful habits can help you get over procrastination, at least to some extent. 

Here are few strategies to overcome procrastination and create mindful habits:

Maintain a to-do list

Make a list of things you want to do this week/month/day. You can go old school and write on a chart paper and stick it on the wall, where you can see it every day. You get a sense of accomplishment as you see the list getting whittled down.  

Speak out self-motivating statements

That way you perceive a task can alter our motivation for completing it. You can repeat a few phrases to yourself, like “there’s no time like the present” or “the sooner I complete this, the sooner I can do something that I truly love.” You can put these are reminders on your phone, twice or thrice each day, and see the difference in your attitude. 

Break the task down into smaller pieces

This is the most effective and tested way to combat procrastination. Write all the steps involved in completing the task and recognise these steps in terms of time and efforts metrics. You’ll start to look at it as a manageable job that can be done with a reasonable amount of effort. 

Reward yourself when you accomplish a small goal

Once these small steps are panned out and completed, you can reward yourself by taking a break or calling up a friend, or treating yourself to ice cream, or it can be anything else. But be mindful about it, and don’t take long breaks. 

Don’t be too hard on yourself

Look at your accomplishments, at least once a week or by the end of the day. This will prevent you from being too harsh on yourself. Take a more positive approach consciously. 

Becoming mindful, especially in this very moment, is a very powerful thing. For the mind of a procrastinator, mindfulness is a simple place to be. A dedicated 2 or 3 minutes of regular practice can make the seemingly task bearable. It goes a long way in providing the advantages of meditation. If you want to start practicing mindfulness, JoyScore can help you! You can build mindful habits by completing suggested activities in the app, which are customized as per your needs. You need to fill a short in-app survey before you start. The app is scientifically backed and has many unique features which can help you increase your joy quotient. Download the app today and experience joy!

Self-care is essential for our health. Adequate self-care is required to be the best version of yourself. It is a practice that you enjoy doing.

What is Self-care?

Nourishing yourself is self-care. It may be physical, mental, and emotional. You must take care of your mind and body if you want it to run efficiently. You need to know how much physical activity you are doing.

Similarly, the way you think greatly affects your psychological well-being. Mental self-care helps you to stay mentally healthy. Emotional self-care includes coping skills to deal with uncomfortable feelings. It helps you acknowledge and express your feelings regularly.

Self-care can be taken in different forms. Here are few things which you can practice:

• Learn a new hobby
• Exercise
• Cooking/baking for yourself
• Express your feelings to the friends/family members
• Taking a walk/stroll outside

Here is 5 step approach towards self-care routine:

Understand your needs first

Self-care is pampering yourself. It is about meeting your needs. Before you start any activities, think about – what needs are to be met? What do I need right now?

This will help you to understand your basic needs. Instead of practicing a random self-care routine, you can exactly know what your need is and fulfill it straight away.

Create a schedule

The common reason for not involving yourself in self-care is lack of time. People who are struggling to engage in self-care often say “I don’t have time”. The remedy is to make time.

You know your daily schedule. Find a gap in that and add self-time and stick to it. If you find even a 10 min gap, utilize that for taking care of yourself by relaxing or taking deep breaths.

Prioritize

Whatever we do with our time is a choice. Usually, our priorities are not aligned with what we actually need. You have to fit self-care into your schedule on priority even though you are busy. Be it time for exercise/meditation, saying no to certain commitments, or your hobby time, you can fit these into your weekly routine if you prioritize.

Set the boundaries

You have to set boundaries about what you are and what you are not willing to do. Take a break from the busy schedule. Take some time off. This will rejuvenate you. The world will be the same when you return. You will be in a better position to deal with the challenges of the world.

Evaluate and practice regularly

Self-care is beneficial when you practice it regularly. Engage yourself in some kind of activity every day for at least 10minutes. This will be more helpful for you than the one that takes two hours once a month.

Evaluate the positive benefits that you gain through self-care. Reflect on your actions. If those have a positive impact on your health, then continue doing so.

Finally, self-care is not selfish. It is not a luxury as well. It is vital for your mental and physical well-being. Check out the Joyscore App to learn more.

Frustration. Worries. Tension. These are describing your daily life. You are stressed and exhausted. You have become desperate as you attempt to cope with the challenges of modern life.

Does this sound familiar? 

You live in a society that expects you to work harder, faster, and longer to accomplish more in less time. You may feel this normal.

But, in reality, this culture is taking a huge toll on your health. You are compromising your happiness and overall well-being to adapt to this non-stop pace. You require a way to regulate and manage yourself. The best way to find the balance you seek is Self-Care.

What is self-care?

Self-care is nourishing yourself. It is a deliberate act of spending time engaging with self-caring activities. It is taking responsibility to meet your physical, mental, and emotional needs. It is also avoiding the situations that deplete your energy and happiness.

Why is self-care important?

Engaging yourself in a self-care routine reduces depression and anxiety. It increases happiness and improves energy. Self-care has been clinically proven to reduce heart disease, stroke, and cancer from a physical health perspective.

Here are few tips for self-care.

Be aware of your rest time

Get adequate rest every day. It is the foundation of self-care. Rest is critically important to elevate your mood and emotional well-being. Give yourself the opportunity to get enough sleep. You will be energetic and alert throughout the day. 

This will help you a long way on your journey to self-care. 

Learn to manage stress

Managing stress should be first on your priority list for self-care. You must learn the strategy for managing stress. The ultimate stress management tool for self-care is meditation. It allows you to see yourself through the eyes of compassion. 

Self-nourishment

Your body requires healthy foods that provide abundant energy. Have nutritious food and stay properly hydrated. Try to minimize caffeine and alcohol intake. Reduce intake of sugary and processed foods. 

Commit to giving yourself nourishment which is required to sustain health and balance.

Have a balance between your life and work

Another key component of self-care is maintaining a work-life balance. As there is a raise in Work From Concept, it is difficult to distinguish between home and work. You need to practice self-care despite you have the urge to remain plugged to work 24X7. You need to connect with yourself to know who you are and what you do for a living.

Exercise

Be active. Your body should always be on the move. Self-care includes giving your body the movement to maintain energy, flexibility, and strength. Keep aside a dedicated amount of time to exercise. You can practice yoga, martial arts, or jog every day. This helps you be hale and healthy.

Self-care is an important act of self-love. It is an imperative act of giving yourself the gift of acceptance and nourishment. Commit to healthier habits. It improves the quality of your life. Give your mind and body a fresh start. Get more tips on self-help and self-care on our Joyscore App. Download now.

World Health Day is an initiative by the World Health Organization (WHO) to raise awareness about the overall health and well-being of people across various countries in the world. It is celebrated on the 7th of April every year. Its purpose is to create awareness of a specific health theme to highlight priority areas of concern for the WHO.

World Health Day is celebrated to mark WHO’s founding. WHO held the first Health Assembly in 1948. This Assembly decided to celebrate the 7th of April each year as World Health Day with effect from 1950. 

Over the years, this has thrown light on important health issues such as diseases, maternal health, and child care. Its focus is to create worldwide attention on these important aspects of global health. The WHO puts together regional, local and international events which are held on this day related to the specified theme.

Each year focuses on different themes. The theme for 2020 was ‘Support nurses and midwives. People around the world spent the day thanking these frontline workers battling the COVID 19. 

The theme for 2021 is ‘Building a fairer, healthier world’. Most of the countries have experienced rapid economic growth, migration, and urbanization. It has created better lives for some and most are left behind. The COVID-19 pandemic has pushed more people into poverty, food insecurity, reduced chances of better healthcare facilities, and social and gender inequalities.  People across the world have less or no access to safe environments, clean air, and water. This has led to unnecessary suffering and deaths which has harmed economies and society. 

This is quite unfair, but preventable. 

“WHO is committed to ensuring that everyone, everywhere, can realize the right to good health.” 

WHO is seeking the support of world leaders to ensure that everyone has living and working conditions that are conducive to good health. It is urging leaders to track health inequalities and ensure that people have access to quality health services when and where they need them. 

What can you do?

As you know, celebrating World Health Day is important. A small contribution from you can make a big difference to the people around the world. Each one can take a hand in improving the overall health of the world. Just start with yourself, your family, and your community. 

Here are some steps you can follow:

• Be a volunteer and know about this year’s theme
• Raise awareness about this important issue by planning activities in your community or near your house. Spread the news of the importance of health and threats associated with being unhealthy. 
• You can organize fundraisers to support local clinics and other public health centers.
• Do this every year
• Be a part of promoting global health all around. 

Take care of yourself too!

You can take some extra steps to care for your health. On this day, try to get a gym membership and start going regularly. Start a healthy diet or regular exercise. Make a resolution to have nutritious food and to walk every day. Download the Joyscore app to get more tips on being healthier and happier.

“Sometimes the most important thing in the whole day is the rest between two deep breaths” – Etty Hillesum

Breathing is a process of air exchange that includes the lungs, diaphragm, and intercostal muscles in your body. Your body relies on oxygen. Effective breathing provides you a sense of mental clarity, reduces stress levels, helps you to sleep better, and improves your body’s immunity. 

Just pay attention to your breathing. The benefits that you reap are limitless.

Breathing techniques help you to relax and calm the mind. Finding the right breathing techniques and making it a routine benefits you the most.

Let’s discuss some of the most useful breathing techniques for a healthy life.

Deep breathing 

Try a deep breathing technique to reduce stress and anxiety. Taking a full breath can slow down your heartbeat, which makes you feel calmer.

How to do it?
Sit comfortably and relax your shoulders. Inhale and exhale slowly and completely. Count to 4 for each breath.

Alternate nostril breathing

It is a common part of yoga or meditation practice. It is known as Nadi Shodhan Pranayama which means subtle energy clearing breathing technique. It helps you to be more alert and promotes overall well-being.

How to do it?
Sit in a comfortable position. Close your right nostril with the thumb of one hand and breathe in through the left nostril. Close the left nostril with the fourth finger and remove the thumb. Breath out through the right nostril. 
Similarly, breath in through the right nostril, close it with the thumb and remove the fourth finger on the left. Exhale through the left nostril. Repeat these actions.

4-7-8 breathing

This technique is helpful for you to get more sleep. It helps you to ease your mind and relax. 

How to do it?
Inhale through the nose and count to 4. Hold your breath and count till 7. Part your lips. Exhale loudly through your mouth and count to 8.

Box breathing

Box breathing is also known as square breathing. It helps you to improve concentration and focus. 

How to do it?
Sit upright on a comfortable chair. Inhale through the nose and count to 4. Hold the breath and count to 4. Exhale through the mouth and count to 4. Wait and count to 4 before breathing again.

Pursed lip breathing

Try out this technique if you have lung conditions such as asthma or COPD. This technique helps to get the diaphragm working and increases the amount of oxygen entering the body.

How to do it?
Sit comfortably with your back straight and inhale through the nose. Exhale through the mouth with pursed lips. Exhale slowly, taking twice as long to exhale as you took to inhale. Then repeat by increasing the count.

Mindful breathing

You have to concentrate completely on the breath and use this as a form of meditation. This technique focuses on the natural rhythm of breathing in and out. 

How to do it?
Sit or lie down in a quiet place. Focus only on your breathing. Listen to your body performing the inhaling and exhaling process.

The breathing techniques are best for reducing stress and anxiety. Practice these techniques and make them a part of your daily routine. Try to practice once a day at a fixed time for 10 -20 minutes. Once you have the habit of following a breathing technique, you are likely to feel better and energetic.

Wondering how to get started and improve your breathing practices. JoyScore can help you get started. It is a self-improvement app that helps you develop healthy habits and self-care routines to increase your joy & happiness.  Download the app now to know more.