Cultivate Positive Self-Talk

I wish I could accurately explain how mentally transformative practicing positive self-talk is.
When it comes to self-talk the main thing you should understand is:
Words have power. The words we speak and the thoughts we have cause a negative or positive reaction in our lives.
If you are interested in cultivating positive self-talk some ways you can do so are by:
1. Creating Affirmations.
Affirmations are important because they remind you of what it is that you want in your life. If you struggle with negative thoughts about your body and you want to fall in love with your body speaking positive affirmations about it will positively change that relationship between your mind and your body.
2. Gratitude journaling.
I have mentioned it in a previous blog post but expressing gratitude is life-giving.
3. Be your own cheerleader.
Interrupting negative self-talk or anxiety with a pep talk is amazing. Talk to yourself the way you would a friend or a lover. Tell yourself you are okay that you love yourself and that things are working out for your greater good. You will see how your mood will drastically change over time.
What are your thoughts and experiences on cultivating positive self-talk?

Become Intentional about Taking Care of Your Mental Health

Although the average person might not share everything that they experience mentally, as humans we go through a lot. We experience anxiety, which sometimes goes undiagnosed, we go through hardships, feel stress and occasionally have breakdowns. However, we aren’t all taught the necessary skills to cultivate mental strength.
Pursuing good mental health should be a daily intention. In order for us to have long lasting, satisfying lives, there are practices we can implement that will better equip us for when difficult situations arise.
1. Check in with yourself.
You know yourself better than anyone else. You can feel when something is wrong. Don’t ignore it. Acknowledge what you’re feeling and why. This doesn’t mean you have to do anything about it but simply that you understand why you’re feeling the way you’re feeling. Be honest with yourself.
 2. Pause.
Put everything down. Restart your mind. Just like you know why you’re feeling the way you’re feeling the answer for how to proceed is already within you. It is so easy to get distracted by people, things and even your emotions. The answer comes when your silent enough to listen to the answer.
 3. Journal.
Write down what you’re feeling, positive affirmations, or even a gratitude list. There is something cathartic about putting pen to paper.
4. Communicate with your loved ones. 
Let them know you’re okay and express any concerns you might have. They love you and want what’s best for you. Check in with them as well.
5. Forgive yourself.
It is not healthy to constantly dwell on what you’ve done wrong. Don’t let your mistakes become your identity. Take it in. Learn from it. Move on.
6. TRUST in the Universe.
The Universe has your back if you trust it. Intentionally set aside anxiety, fear, and doubt in hope of something good. This is faith. This is peace.
7. Speak life.
Positive affirmations are so powerful. It tricks our brain into believing that what we are saying is true. It gives room for the Universe to manifest what we are speaking.
Will you commit to being intentional about taking care of your mental health? What are some practices that you currently implement in your daily life?

Personal Growth Books You Should Read in 2018

If you started 2018 with the broad intention of bettering yourself reading some personal growth books should definitely be at the top of your action steps for achieving that goal. In 2017 I really went in on my commitment to becoming educated on topics that would help me grow as a person. I wanted to become assertive and learn to love myself more. But overall I just wanted to grow. So I bought some books that I heard great things about and began my journey.
These are some of the ones that have had a great impact on my life:
1. Daring Greatly by Brené Brown.
I’m going to let you know right off the bat: Brené Brown is amazing. After only reading one book of hers I became obsessed and decided to read all of them and have been so blessed by each and every one. In Daring Greatly Brené Brown explains the effects that shame has on our lives and how real people have built the resiliency to overcome it. Brown discusses the power that vulnerability has to dismantle shame and how when we dare greatly by entering the arena of life through sharing our truth we are stronger and more fulfilled because of it regardless of the hits and the hate from the people watching from the sidelines.

2. The Gifts of Imperfection by Brené Brown

Of course I had to add at least another book by Brené Brown. In this book Brene Brown talks about the steps a person can take to start living wholeheartedly. Wholeheartedness is a by product of being vulnerable and embracing our imperfections. Once again she focuses on real people, people who intentionally battle with shame and pursue a wholehearted life. She found that these people cultivate courage, compassion and connection along with many other things.

3. The Alchemist by Paulo Coelho

Although this is a short book it was nothing less than life changing. Coelho creates a story about a Andalusian shepherd that has a dream in which he needs to find a treasure in the Egyptian pyramids.  The dream is so real that he believes he sets out in search of the treasure. The reader basically journey with the shepherd on his mission. They grow with him as he learns to trust his intuition and follow his dreams.

4. 13 Things Mentally Strong People Don’t Do by Amy Morin

I first learned about 13 Things Mentally Strong People Don’t Do by watching a Tedx talk by Amy Morin. Amy Morin has gone through some very difficult moments. She lost her mom when she was 23 years old and then 3 years later on the anniversary of her mother’s death she lost her husband Lincoln. Although she is a therapist and knows how to encourage others to get through these type of situations these loses of course hit her very hard. A couple of years later she remarried an amazing man and then unfortunately finds out that her father in law had cancer. Afraid of the grief she would experience again Morin was inspired to make a list of things she should not do if she was actually going to get through this experience. Although the concepts are simple they are definitely revolutionary.

5. You are a Badass by Jen Sincero

I’m going to be honest at first I was a little bit turned off by this book. When I first read the book I didn’t know much about spirituality and didn’t understand the purpose or believed in the validity of some of the practices she wrote about such as chanting. However after going through and reading the book I understood and appreciated the way Sincero delivered the message and the overall theme of the book. Sincero explains that the life we want is available for us to have but we don’t have it because we’re too busy accepting lousy lives. We do that by thinking and speaking negatively about ourselves and others and also by not working hard for what we want. With a tough love approach she explains that we should think and speak positively, visualize what we want, and get rid of all of the BS we believe/accept and wake up to the life we have always wanted.


I hope you find some of these books helpful!

What are some personal growth books that have been beneficial to you? What books are you already looking forward to reading?



Habits that Promote Wellness

Wellness relates to actively working on or pursuing your overall health or well-being. It encompasses all areas of life you know of and would like to work on. This includes but is not limited to physical, mental, emotional, or financial health.
If you were to examine the lives of seemingly overall healthy people you would note that there are a number of good habits they implement into their daily life to maintain their wellness. Habits are simple actions that are engraved into a person’s daily routine such as washing your teeth, locking your house door every time you leave the house or washing your dishes after everyone eats. You execute them without even thinking about it.
When it comes to wellness there’s no doubt that habits are essential. You may start off having to remind yourself to practice your habits consistently but eventually doing these things will become second nature.
Some habits that you can implement into your daily life to promote wellness in your life:
 1. Reading/Education – Maybe it’s just me but I love reading. It takes me to a whole other world in which I’m entering another persons world and learning from the lessons in their lives.
2. Writing – Creative/Journaling –  I say this about a number of things BUT there is something so cathartic about writing. I especially enjoy journaling but every now and then I work on that story that I created about a year ago. It brings me joy and disconnects me from this world for a bit.
3. Affirmations – Positive self-talk. What you say to yourself, in your mind or out loud becomes a reality. Rather than manifesting a shitty reality through negative self-talk its vital to become intentional about speaking life-giving words over ourselves. I am smart, I am beautiful, I am capable. I am successful. The battle is in the mind.
4. Meditation – Disconnection. Head Space. A lot of times we really get in our heads. There are a lot of thoughts circulating in our minds and we can’t think clearly to make effective decisions. Meditation is like pressing the restart button on our minds. It gives our body and allows us to start up again optimum functioning.
5. Physical Activity – Dancing, running, exercising. Moving our bodies releases endorphin which are hormones that make us happy.
6. WATER. – It’s crazy that are bodies are 80 percent water but we actually are dehydrated a large percent of the time. It’s so important to keep our bodies hydrated by drinking water daily. Even just a whole water bottle a day is better than nothing.
7. Healthy food – I’m not the best at this one at all. Honestly my main opinion is to make sure you’re eating three times a day and don’t skip breakfast. However, I have some close friends that vouch that eating healthy is so important for overall well being so I won’t knock and I would say try it out. I can vouch that I feel better when I eat a tasty salad in comparison to a pizza.


Are there any of habits that you would like to commit to this year? What are some wellness habits that you already practice? Let me know in the comment section.



Make Gratitude a Priority in 2018

Two years after beginning my journey of self-discovery and self-love I can tell you that gratitude is an essential part of my life. I’ve learned that gratitude isn’t just listing a couple of things/people you are grateful for. Although that method is very helpful.

“But in fact, gratitude is the practice of appreciating all of the moments we experience in our lives and releasing the power the Universe has given us to manifest the desires of our hearts.”

Practicing gratitude is a deep and also spiritual practice if you allow it to be.

  • It is a catalyst for physical manifestation of change in the world.

When you speak gratitude over something as if it has already happened you manifest that thing in the physical world. I can say, “I am grateful for my new car” everyday and if I have faith and let my subconscious work it out for me, I will actually manifest my new car.

  • It brings mental relief.

I can express gratitude for my friendships and speak life into other people and things. The act of focusing on something or someone other than yourself gives that much needed mental break.

  • It makes space in your life for awareness.

It is about focusing on the positive rather than the negative. You can be grateful for a seemingly unfavorable situation and actually notice that the situation wasn’t as bad as you thought. Maybe your friend upset you when they called you out about not being there for them. If you focus on gratitude you may realize actually I am grateful for this friend. This friend always had good intentions for me and maybe they make a valid point.

  • It increases your over all well-being. 

It is so good for your outlook on life when you practice gratitude. Your mindset positively changes and you start actively seeking moments to express gratitude. You realize life is more amazing than you thought.

Some ways you can practice gratitude in your everyday life thid 2018 is by:

  • Establishing a gratitude journal.

The key is to actually feel gratitude for each of the moments or things you’ve journaled about. You can simply make list or you can even write a letter explaining how your day went and what things caused you joy. Feel free to get creative with your journal.

  • Meditate on what you are grateful for.

Take some intentional time to stop everything your doing and express gratitude for the things that have taken place in your life that day. For example,  you can sit down and say or think ‘Today I’m grateful for x, y, and z because…

  • Create a Gratitude jar or box.

Write what you’re grateful for on a piece of paper in put it in a jar or box. At the end of the month or even at the end of the year go back and look through it.

  • Discuss with a close friend the things you are each grateful for daily. 

There’s something so cathartic about having conversations about positive things. It changes the energetic atmosphere of your life.


I am so grateful that 2018 is a year full overflowing gratitude for each and everyone of you!

Let me know, what are some ways you incorporate gratitude in your life?



Find Long-lasting Motivation to Accomplish your 2018 Goals

Now that 2018 has entered and the hype of the New Year will eventually die down, the weight of new years goals and resolutions can be hard to carry. See when we are caught up in the awe that a whole year has passed us by and we are excited by the thought of starting fresh and accomplishing our dreams we tend to come up with many goals but no plan to actually stay motivated to follow through with them.

You know that 3 weeks into the new year feeling of ‘ugh I don’t want to get up to go to the gym. I’ll just go tomorrow ‘ or ‘I’ll eat out just for today and bring my lunch in tomorrow’?. I remember that feeling all too well. I was the type of person that was always excited for New Year. I would spend the week before the New Year entered thinking of various lofty goals that I wanted to accomplish. I.e working out 5x a week, getting all A’s in my classes, praying for an hour every single day…you name it.

These goals weren’t bad but they were sure as heck unrealistic. I would work hard at each goal for the first couple of weeks of the year but would quickly end up burnt out and super discouraged. Over time I have learned that accomplishing your goals and dreams starts with a fundamental change to the way you approach life.

1. Look at each goal you want to achieve as a journey you are embarking on.

When you look at your goals as journeys you take the pressure off of achieving perfection in every step. Journeys are not perfect. There are so many obstacles that we are presented with. We get sick, we lose motivation, etc. But if you stay committed and pick yourself up each and every time you fall not only do you get stronger but you make it.

2. Make your action steps small and attainable. 

If you make your goals lofty like ‘I’m going to work out 5x a week every week for the whole year’ you will easily be disappointed. You can eventually build up to it. However, if you’ve never worked out a day in your life that goal is nearly impossible. Instead set the goal I’m going to work out at least 1x a week and crush it. Then build up from there as the time passes.

3. Cultivate a positive mindset.

Have you ever heard the saying “the quality of your life, depends on the quality of your thoughts”?. It’s so true. Establish some positive affirmations which you repeat to yourself daily (I am strong, I am intelligent, I am capable, etc.). Focus on what you are consuming, in terms of food and knowledge. Eat food that makes you feel good, give your body that good energy. Watch shows, listen to podcast, videos or music that build you up. Keep in mind that it took whatever amount of years you’ve been alive to create the mindset you have now and it will take time and commitment to create a new, positive mindset.

4. Practice self-compassion. 

Nobody’s perfect. Rather than berate yourself with negative thoughts (I am stupid, How could I be so dumb?, etc.) comfort yourself the way you would comfort a loved one. Tell yourself you’re going to be okay, your short comings don’t define you, and you are capable of getting back up.

5. Establish a good support system.

Nobody should be a lone wolf. In the words of Brene Brown, “human beings are hardwired for connection”. Find yourself a good group of people that you can count on to be there for you when you’re not at your best. If you’re feeling unmotivated to go to the gym by yourself text a friend you know will go with you, and will hold you accountable.


It is totally possible for you to accomplish your goals and resolutions. Go on and slay 2018.

Let me know in the comment section how you stay motivated to accomplish your goals and resolutions.



Self-Reflect Your Way into 2018

I love this time of year because not only are some of us blessed to get to spend time with loved ones and eat delicious food, but it is also a time of closure and new beginnings. A whole year has passed us by and we are about to enter into a brand new one.  On top of that some of us live for this time to actually slow down and reflect on everything that has taken place in our lives this past year. We marble at how quickly it flew by, reflect on where we were this time last year, and plan out what we want to accomplish in the following year. It is exciting.

I have recently been caught up in the whirl wind of emotions of it all and have found myself unsure of how to debrief 2017. This year has been unlike any other. This year I graduated college, moved into my first apartment, consistently tried out counseling and made mental health and self-love a priority among other things. I have experienced the most personal growth I have ever had before in my life and I do not want to just quickly glaze over it.

I am compelled to dig deeper and revel in gratitude over all that took place in 2017 but also figure out how I can improve 2018.

With that in mind I of course hit up YouTube and found some great videos that helped me do just that. Some helpful channels have been LavendaireCoffee with Jo, and Kalyn Nicholson. They each provided some sort of self-reflection questions to break down 2017 and/or action steps to implement in 2018. Then, after doing my research and considering all of the wonderful advice I found I came up with a few ideas of my own for effectively self-reflecting before entering 2018.

1. Reflect on all of the things you accomplished this year.

  • Was it one of your goals/resolutions from last year?
  • How did it make you feel?

2. Reflect on all of the things you were disappointed by or did not accomplish this year.

  • What actions or inaction led to this disappointment?
  • If you would have done things differently, would you have gotten different results?
  • Is this something you are still interested in pursuing? If so, what are you going to do differently this time around?

3. Reflect on your relationship with yourself.

  • How do you feel physically, mentally and emotionally?
  • Did you incorporate any practices to love yourself and take care of yourself this year?
  • If so, what practices worked and what practices did not?
  • What are you going to do this year to better love and take care of yourself?

4. Reflect on your relationship with others.

  • Who are the people that you have interacted with consistently or inconsistently this year?
  • How do you feel when you think about each person? Does the sound of their name make you feel drained or energized? Happy or sad?
  • Based on the kind of energy that each person brought into your life are there any relationships that need to addressed? If so, are these relationships worth saving?

5. Pick three areas of your life you would like to focus on in 2018.

  • Based on what you did or did not accomplish in 2017, what do you want to give your attention to this year?
  • What are 2-3 specific goals you would like to accomplish in each of those areas?
  • What steps do you need to take to accomplish each of these goals?

Well, I hope these questions are helpful.  I advise you to take time and meditate on them maybe even journal the responses.  Dig deep and see what you find.

I am so grateful for all of the amazing things we accomplish in 2018.

Happy New Year!!