Simple Ways To Introduce Calm Into Your Evenings

Many of us struggle to fall asleep at night. We toss and turn, or pop supplements and pills before we can drift off. If you are having trouble falling asleep, or simply want to work on a better bedtime routine, here are some simple ways to introduce calm into your evenings. If your mind and body aren’t overstimulated, it’s easier and quicker to fall asleep at night. 

 

Stop the Caffeine Early 

 

Caffeine has a surprisingly long halftime, which means it stays in our system longer than we think. You may have built up a tolerance and tell yourself that you can drink coffee or caffeinated tea late in the day, but it will not help you fall asleep. Most experts recommend you stop drinking caffeinated beverages between noon and two pm. Stick to that for a while and see if it helps you stay calm in the evenings and get sleepy around bedtime. 

 

Turn Off The Screens 

 

I’m sure it comes as no surprise to you that screens like computers, televisions, and especially tablets and phones make it harder for you to fall asleep. The reason why is because the light they emanate mimics the sun and tricks our bodies into thinking it’s earlier in the day than it is. That in turn throws off our circadian rhythms. Phones and tablets are particularly bad because we hold them so close to our faces. I encourage you to turn off all screens for at least two hours before you go to bed. It will make a bigger difference than you think. 

 

What about blue light blockers or filters? They will help and are better than nothing, but they will not help you establish a good bedtime routine. It’s okay to not check your email until the morning. Now is also a good time to be honest with you. Are you doing productive things on your phone, or are you scrolling social media, playing games, and letting yourself be entertained? Give putting your phone to the side at night a try and see if you don’t start to sleep better. 

 

Lower The Sounds And Lights 

 

At the same time, it’s a good idea to start lowering the lights and anything you may be listening to. It even helps to lower your voice and invite your loved ones to do the same. Use softer light bulbs, and turn off any overhead lights. They mimic the sun and can trick your body into thinking it’s still early in the day. 

 

Now that we talked about everything you shouldn’t during the hours before bedtime, let’s discuss a few things you can do that promote calm. Reading a book is a good idea, as is sitting together in quiet conversation. Listen to some music or play a relaxing board game with your family. Or take this time for yourself and indulge in some self-care. 

 

Taking a warm bath or shower has been shown to promote sleep. Light a candle, turn on some soothing music and mediate or write in a journal. Spend some time unwinding and letting go of your busy day. After that, driving off to sleep will be easy and natural. 

How Better Self-Care Can Lead To Success

Self-care is often brushed aside for things seen as more important; business meetings, social commitments, family obligations. While these things are important (and can in some cases contribute to self-care), it is important that we take time to ourselves when we need it. This personal investment will not be for nothing; in fact, self-care is important if we want to optimise our performance in any area of our lives. Taking the time to maintain our physical, emotional and mental health can lead to success in many ways.

 

1.    Helps us to maintain perspective

 

Self-care, regardless of the form, allows us the time to reflect and therefore better understand ourselves as individuals. We are better able to identify our triggers and put things in to perspective, rearranging our priorities to understand what is important and what isn’t. This perspective contributes to a healthier life as we understand where stress is justified and where we should be more relaxed.

 

2.    Helps us to keep positive

 

Self-care is great for our mental and emotional wellbeing. People who invest time in taking care of themselves are more likely to be more optimistic and see the silver linings in bad situations. It is an effective way for maintaining positive moods, rather than succumbing to darker emotions.

 

3.    Improves our relationships

 

By investing time in ourselves, we are better placed to interact with and support others. Self-care allows us to maintain our own health and therefore put us in a good place to be able to engage with others and maintain strong relationships. 

 

4.    Improves our work performance

 

While self-care is sometimes seen as indulgent, it often has a much broader impact that goes beyond our own lives. People who invest in self-care are more likely to be healthier, both physically and mentally, and are therefore better prepared to perform at work. They are likely to be more focused, more emotionally stable and form stronger, more positive relationships. All of these things are highly beneficial in the workplace and will lead to greater performance.

 

It does take time to invest in self-care, although the benefits far outweigh the price. Take the time to establish a good routine that includes self-care practices, whatever this looks like to you, and you will be sure to reap the rewards. Self-care is an important component of maintaining good health and should not be overlooked or disregarded. 

10 Ways To Implement Self-Care In Your Life

Self-care is often overlooked and pushed aside for more important, more pressing commitments. The truth is that self-care should be a priority. Without it, we cannot function at our optimum and therefore different areas of our life may be detrimentally impacted. The modern lifestyle is a busy one, with individuals often rushing between commitments, however there are still ways you can implement self-care in your life. Here are ten ways you can add self-care to your routine so that you can maintain your physical, mental and emotional health.

 

1.    Identify what self-care is to you

 

We all have different needs and different ways of unwinding. Identify what self-care is the most effective for you. It may be taking a walk and getting outdoors, or curling up by the fire with a good book. It may be surrounding yourself with good friends, taking a bike ride or soaking in a long, hot bath. Whatever it is, learn to define self-care for you as an individual so that you can better take care of yourself.

 

2.    Establish a routine

 

Once you understand what self-care works for you, add it to your routine. Commit to engaging the activity regularly until it becomes a habit, something that is simply a normal part of your life.

 

3.    Get regular, good quality sleep

 

Establish a sleep routine so that you are getting enough high-quality sleep. Sleep is a critical part of maintaining good health and should not be underestimated. By implementing a sleep routine, you can ensure that you are getting enough rest and are therefore optimally prepared to perform at your best.

 

4.    Eat a balanced diet

 

Diet is an important part of self-care and has a significant impact on your health. Make sure to eat lots of fresh fruit and vegetables, avoiding soft drink and processed foods.

 

5.    Exercise regularly

 

Exercise if great for physical, mental and emotional health and should be a part of any self-care routine.

 

6.    Learn to say no

 

The ability to establish boundaries can be important to self-care. Rather than simply saying yes to everything until things become unbearable or seemingly impossible, learn to say no when you are busy or feeling under pressure. 

 

7.    Get organised

 

A little organisation can go a long way in regard to your self-care. Implementing strategies to be more organised can really help reduce your stress and improve your mental health.

 

8.    De-clutter your environment

 

Get rid of the rubbish and excess goods in your house; a cleaner, less cluttered space is great for your mental health as it will help to reduce stress levels.

 

9.    Schedule time to yourself

 

It can often feel like we are being pulled in a million different directions. Make sure to schedule time for your self-care and don’t allow this to be interrupted.

 

10. Take a break

 

If things are getting too much, take a break. It might be taking a few days off work, getting away for the weekend or taking a longer vacation; regardless of the length, sometime simply stepping out of the environment can be great for perspective and self-care. 

6 Reasons Why You Should Prioritise Self-Care

Self-care refers to any activity that we engage in to maintain and nourish our health, including mental, physical and emotional wellbeing. While it may seem like an obvious concept, self-care often gets cast aside for more pressing priorities such as work, family and the everyday pressures of life. There are many reasons why you should prioritise self-care and we’ve listed six of the most important below.

 

1.    Improves mood

 

Investing time in your own care can have a major impact on your mood, leading to greater optimism and positivity. It will help you to feel happier, more satisfied and better able to cope with the challenges that life throws you way. Even taking a small amount of time per week to nurture your physical, emotional and mental health can be hugely beneficial on your mood.

 

2.    Helps relationships

 

Self-care helps you to be the best person you can be, which in turn as a positive impact on your relationships. Taking regular time to invest in your personal health allows you to be happier and more stable as an individual. This has a flow on effect as it allows you to be more patient and accommodating with others and therefore have better relationships.

 

3.    Decreases risk of burnout

 

We all lead busy lives and regular investment in self-care is necessary to avoid burnout. Find a form of self-care that works for you, whether that be taking a walk, spending time with family or getting a massage, and commit to engaging in it regularly. It will help to manage your stress and prevent burnout.

 

4.    Makes you become more present

 

Spending time managing yourself allows you to become more present and engaged with your surroundings. You are likely to have a better understanding of what it takes to maintain your mental, physical and emotional health, thus resulting in you having a greater focus on your current mood and trigger that have the potential to impact your health.

 

5.    Better performance

 

Self-care is often seen as indulgent, when in actual fact it can have a much broader impact. Looking after yourself helps to maintain your health, which in turn allows you to perform better in all aspects of your life: work, family, sport.

 

6.    Increases quality of life

 

The overarching benefit of self-care is that it increases the quality of your life. By helping you to be healthier, have better relationships and be more present, self-care allows you to live a more fulfilling life.

5 Tips For Better Self-Care

It can be difficult to make time for self-care in our busy schedules. We run from one commitment to another, filling every gap in our life with work, study, family and social events. The chaos of modern life makes it even more important that we take the time to care for our individual wellbeing, both physically and mentally. If you are struggling with your own self-care, consider these five tips to improve your habits.

 

1.    Add self-care to your normal routine

 

When planning your weekly schedule, make sure that you have time for self-care. Cementing its place in your routine means that you will be more likely to commit to self-care as you will have allocated time specifically reserved for it. The more often you practice self-care, the more it will become a habit and part of your regular life. 

 

2.    Do what suits you

 

Self-care looks for different for everyone. Some people enjoy getting outdoors, others like catching up with friends and some people prefer sitting at home losing themselves in a good book or movie. Identify what makes you feel better and commit to that. Don’t feel pressured by what others consider self-care; long walks arenít for everyone.

 

3.    Practice gratitude

 

Engaging in regular gratitude practice is a valuable habit and a worthwhile way to spend your allocated self-care time. Take some time each day or week to write down three things that you are grateful for. Try to think of unique things that have happened for that week, rather than repeating the same common things each time. It may be difficult at first, but the more you practice gratitude the easier it will become. Regular participation in gratitude exercises trains your brain to be more thankful and positive about the things you have in your life, rather than focusing on the things you don’t have or things that aren’t going so well.

 

4.    Be brave and try something new

 

Trying something new is a great way to break the monotony of everyday life. Your mental health will benefit and you will learn new skills, both through the actual activity but also in regard to managing your nerves and being open to new opportunities. It’s a great way to take care of your mental, and depending on the activity, physical health.

 

5.    Detox from social media

 

Social media can be a great way to keep in touch with people, but in can also lead to resentment through comparison. If you are feeling overwhelmed or finding yourself in a rut, take a break of social media to become more present and rejuvenate in the real world.

4 Self-Care Tips For Extra Busy People

Finding time to invest in self-care can be challenging, especially when you live an extra busy life. When your days are spent bouncing between work, family and social commitments, there can be little time left to catch your breath let alone take time to care for your physical, mental and emotional health. If you are struggling to find time left for self-care, try these four tips to incorporate good self-care habits in your routine.

 

1.    Establish a morning routine

 

Starting the day right is a good way to ensure your mental and physical health is maintained. This might include a healthy breakfast, daily exercise or meditation; figure out what works for you and implement it daily. Over time this will become a habit, helping you to take some time for self-care every day.

 

2.    Schedule time off

 

It can be easy to find yourself in a cycle of continuous activity, moving from one activity to the next until it seems you are just going through the motions. Make sure you don’t get lost in the chaos by scheduling some time off. It might be an afternoon away from your normal routine, or something more extravagant like a weekend away or vacation. Whatever you choose, taking a break will allow you to relax and rejuvenate.

 

3.    Get enough sleep

 

It can be easy to prioritise other commitments over sleep, but the importance of sleep should not be underrated. Getting good quality sleep allows your body to heal and re-energise, helping you to perform in all areas of your life. It can also be hard to maintain a healthy lifestyle without proper sleep as we tend to make bad diet choices and avoid exercise when we are sleep deprived. Sleep is critical for physical and mental health, which is why it should be made a priority regardless of how busy you are.

 

4.    Set realistic goals

 

Manage your mental health by setting realistic goals. There’s no point committing to something that is unachievable or will put so much pressure on you that you feel like a failure. Spend some time considering your aspirations and make goals that are challenging, but possible for you to reach. You also need to set realistic goals when it comes to your self-care commitments. Add things to your routine that will work long term with your lifestyle.

 

With limited hours in the day, it can be nearly impossible to make time for self-care. These tips should help you incorporate self-care into your schedule so that you can live life to the fullest.

10 Ways to Make Social Media Posts that Get Engagement

Social Media is a great tool for content marketing, but there are some rules to the game. Check out these 10 suggestions for effective posting that gets engagement. 

 

1. Use a great visuals. The visual content is what will stop people from scrolling through the endless parade of their feed and checking out your post. If you don’t have an image directly related to your business, use some stock imagery from a free site like Pixabay or Unsplash.

 

2. Write good copy. While the picture gets them to stop, the words get them to click. Use good grammar, flawless spelling, and appropriate punctuation with adequate spacing. 

 

3. Don’t be self-centred. Don’t promote your business and products directly every time. Post about topics in your industry, or repost items from other people to build your credibility and engagement with a wider audience.

 

4. Use hashtags. For the majority of social media sites, your post might as well be invisible if you’re not using hashtags. Hashtags tell people what category your post falls into, and draws in more engagement from people checking out what’s new in that topic.

 

5. Be brief. Don’t make your posts too long, because readers will get weary and move on. Use synonyms for longer words and keep your sentences short. Remember that your audience is very distracted. 

 

6. Post at key times. This varies by social media type, but your post will get in front of a large audience. You can do a quick Google search to see what days and times are best for the social media platforms you’re using.

 

7. Involve the readers. Put engaging questions into your post that will elicit discussion and response. If people are building on the thread below you words, you know your post has been a  success. 

 

8. Be persistent. In today’s socially connected world, it’s not overkill to post, post, and post again. People may need to see something at least a dozen times before even clicking on it, so don’t be afraid to keep trying, and don’t give up.

 

9. Consider the pros and cons of auto-posting. You may think that auto-posting saves you time and energy, but an organic effort fuelled by the inspiration of the moment might yield better results. 

 

10. Remember the audience. Different social media platforms are geared towards different users, so while you might be fine throwing up pictures of your weekend on Instagram, that tactic could backfire on LinkedIn.

6 Steps to Making a Content Marketing Strategy that Will Boost Your Business

You may have heard that content is king in this digitally connected age. Here are 6 simple steps to get the ball rolling with some excellent content marketing in your business.

 

1. Define your goals. You can’t go anywhere without a goal. Set concrete goals for your marketing attempt, such as fortifying your connection with a particular audience or branching out to new ones. 

 

With all the analytic tools available today, you can easily be able to monitor your progress as you move along.

 

2. Define your audience. Who are you marketing your product or service to? If you don’t have a clear vision about this, you’ll be wasting your time and money trying to market to everyone—which is sort of like throwing pasta on the wall and hoping it sticks.

 

Instead, build a vision of your ideal crowd. Perhaps even make a storyboard about the “typical” person in this group to fill out your marketing attempts with genuine copy.  

 

3. Define your style. What exactly is your brand all about, and what’s the accompanying style that best matches with your message? 

 

If you bounce all over the place with your words and your appearance, you’re going to make your audience confused and lose potential customers. Solidify the details about your appearance—everything from colour schemes to fonts to content topics.

 

4. Learn from the past. Chances are, if you’ve been in business for a few years already, that you have some extant content out there already. 

 

Take a look at what did well, and what bombed, and try to figure out why. Build on your success, and stay away from failure as you move forward.

 

5. Assemble the team. If you’re a one-man band, that’s great, but once a business reaches a certain point, you’ll need multiple people on the team. 

 

One person could be blogging and incorporating SEO keywords, while another is interacting with the fan base on social media, and yet another is crafting and implementing Google ads. 

 

The more specialized each person can become, the more their expertise will increase the overall success of your business—but remember to keep everyone within a good loop of communication. 

 

6. Make a plan. Set up checkpoints, goals, and deadlines. Use analytic software to track clicks and see what parts of the strategy are working. 

 

Just like goals are crucial for creating a destination, a plan is crucial for getting to those goals.

6 Reasons Why Your Social Media Strategy Is Not Working

Social media is supposed to be the definitive content marketing channel solution, right? But many business owners are discovering it’s easier said than done. Here are a few reasons your social media strategy is not working.

 

1. You’re not advertising. Yes, social media is free, whereas traditional advertising can cost lots of money. But even so, you have to realize that social media engagement with organic posting is inherently weak—people are overly bombarded by the items in their feed. With social media ads, you can target specific users and secure a noticeable spot in the feed, yielding more click-through action. 

 

2. You’re hacking too much. Despite the seductive words of internet gurus and content marketing professionals, there is no get-rich-quick solution to social media content marketing. Building a solid presence takes time, patience, and quality material. You can try all the backend hacks you want, but the social media venues have watchdogs to monitor that activity. If they deem it shady, it will reduce the health score of your profile, making it harder for you to market. 

 

3. You’re not interacting. It’s called social media for a reason! Even monolithic mega-giants like Disney and Coca-Cola have social teams that interact with users making comments on their pages and forums. If you’re going to build brand loyalty on a social media platform, you have to interact with your followers by commenting on their posts and pictures, and responding to their comments and likes.

 

4. You’re not using data. There are plenty of programs out there that can help you mine user data, which can help you better refine your target audience. This type of software can help you understand who interacts with your brand, and what demographics are potentially most interested in what you have to offer. Without leveraging that info, you’re kind of just shooting in the dark.

 

5. You’re not making good content. From pictures to textual posts, what grabs attention on social media is good content. Learn about what will get eyes to stop and click on a link, and if you can’t figure it out, employ someone who can. 

 

6. You’re doing all the work. You heard it right… the best social media marketing comes about when other people market your product or service. Your brand ambassadors can collectively reach out to a wider audience who is already in love with their posts and appreciates their unique style. Moreover, someone else touting your product or service gives it a seal of approval you just can’t fake on your own.

5 Reasons No One is Reading Your Blog

So you’ve decided to start a blog. Whether it’s to spread a personal message, get readers to click on affiliate links, or make money from advertisers, blogging can be a rewarded digital sport. 

 

But if you’re like many bloggers, you’ve come to the frustrating realization that no one is reading your posts, and here’s why:

 

1. You’re not writing about something people find helpful. There are already a million blog posts out there on “different things to do in xyx place,” so—for example—if you’re writing a travel blog, you have to get more “niche” with it and provide some value. For example, “best places to find spicy food in Denver” is a much more specific post that carries some value for the readers who are putting that inquiry into Google.

 

2. You’re not opening doors. A big part of funnelling readers to your blog is about building a network of back-links, which are essentially hyperlinks to your site on other people’s blogs or websites. A good way to do this is just to network and do guest posts for people on their blogs, with the stipulation that you can put some links to your site on there.

 

3. You’re not building relationships. You need to have a contact button of form on your website, and harvest some emails. Alternatively, by blogging consistently and alerting social media connections of your new posts, you can draw some steady streams of traffic to your site. The overall idea is to get recurring readers. Not only will they increase your readership with their own eyes, but over time, if they like your content they’ll share it with others.

 

4. Your site doesn’t look good. If people hop on to your blog and find that it looks like the screen from Pac Man, they probably will bounce off the page in less than a minute—unless of course, your blog post is dedicated to Pac Man aficionados…then that would be cool. Your website needs to look professional, and the architecture needs to be clean and well designed (for mobile users as well).

 

5. You think you are Shakespeare. Don’t try to get to literary with your posting, unless of course you’re catering to a high-brow audience. Use shorter sentences, small paragraphs, and lots of pictures to punctuate your words, otherwise people will find your blog too exhausting to read. While SEO experts tout the benefits of long-form posts (over 2,000 words) you still have to balance that out with reader experience—and most readers can’t tolerate more than half that word count.