Best vision board alternatives: find yours to supercharge your goals

Best vision board alternatives: find yours to supercharge your goals

I love vision boards, the law of attraction, and manifesting so much! They are amazing ways to attract the goals you want! A lot of people like to make their vision boards and then “let go” and not look at them, which is one way of doing things, but I like to be reminded of my goals and dreams every day! That’s why I’ve come up with some fun vision board alternatives to give you daily inspiration and help skyrocket your goals as we move into 2020!

Here are my Top Vision Board Alternatives for Achieving Your Goals!

Alternative #1: Vision board photo wall

Simply having some cute photos pinned to your wall is another great way to start a vision board (or turn it into something amazing!)

You can cut pictures from magazines, print some off the internet, write quotes – whatever you would do for a vision board, but this can be ever changing. You can add, remove, replace, and make it something really special!

And you can keep it where you can see it, like I do!

Vision board alternative #2: sticky notes where you can see them

Sticky notes can be absolutely great for manifesting! You can write down your intentions, positive affirmations, big goals – and place them around your living space where you can get reminders!

You can also put pictures too if you’d like, but sticky notes are just so easy!

Tip: Write down your intentions as if you already have done them! And sprinkle in some gratitude to that!

Example: I am grateful that I have my 6-figure dream job.

Shows an alternative to having a vision board, using sticky notes.

Alternative #3: audio “vision board”

I find this one really exciting! I love the power of meditations and listening to audio to increase the power of your record a message of your hopes and dreams and listen to it each morning.

Again, with this you can record positive affirmations, messages of gratitude, setting an intention for the day, list your goals as if you have them, or anything else you would like!

Here’s a voice recording app for apple and this one is for android.

Visional board alternative #4: Using a goal planner (like this one!)

I love using a goal planner! It’s such a great way to break down your goals into easy tasks that you can complete and feel good about!

It’s the best way to reach your goals (in my opinion) because it helps you look at it in small chunks, which makes everything less overwhelming and much more do-able!

#5. Pinterest vision board

This is kind of the point of Pinterest in a way!

It’s a great, virtual way to gather all of your important dreams and goals into one place!

You can also find great tips for reaching your goals on there too!

(bonus tip: have a bookmark in your browser linking to your Pinterest vision board so that you can refer to it when you need some extra inspiration!)

#6. Vision Journal

Use a journal or journal prompts for fulfilling your visions!

You can write your affirmations each morning/evening to set your day up for success!

Keep a journal by your bed so that you remember to do it!

Journaling as an alternative to a vision board

#7. Guided vision meditations/visual meditations as an alternative

Guided meditations are a great way to help you manifest and create a solid vision. 

This is a way that you can practice the law of attraction daily, in an active way!

There are so many great options out there on youtube, you can get a manifestation video for pretty much anything you want!

There’s also a cool website called mindmovies, which I’ve never personally used – but they create powerful manifestation videos for specific goals. Could be worth a shot!

Do you have a favourite vision board alternative?

Let me know in the comments!

20 self-care ideas for anxiety to lead to a massive breakthrough

20 self-care ideas for anxiety to lead to a massive breakthrough

As a long-time anxiety-haver, I have found that one of the BEST ways to keep anxiety at bay is to do a heck of a lot of self-care. There are so many ways to do the whole self-care thing, but there are some ideas that are just better suited for anxiety!

These self-care ideas will leave you feeling more mentally free and physically energized, which definitely goes a long way when dealing with anxiety!

And honestly, some of these are nothing new, but they are THE most important things you can do for yourself!

This post may contain some affiliate links, but only to products that I believe in and that will improve your life! 

  Just want to let ya know: The information and tips on this website are from my personal experience with anxiety and are not a substitute for any type of medical, psychological or health advice. You can view our full disclaimer policy here.

There is always help out there, and you can find a mental health professional locally, through your doctor, or through an online directory like this one. This is a link to a great article with affordable therapy options and this is an affiliate link to a great online therapy option. If you are in a crisis, I have a list of help hotlines here. You are not alone!!

So here are my top 20 Self-Care Ideas for Anxiety

Habit-Based Self-Care Ideas for Anxiety

It can be REALLY hard to do anything when you feel anxious and stressed, and doing any of the following things might be VERY difficult. But it can be a bit easier than you think and over time, these things can become second nature to you.

Incorporating self-care habits into your life will make your day-to-day life feel a lot more enjoyable and these healthy habits will help you feel good physically and mentally, which can help you to avoid hitting those “lows” of your mental health and anxiety.

1. Declutter for 5 mins

Having less clutter in your physical space will lead to less clutter in your mental space. I know decluttering is the last thing you want to do when you feel anxious, but it helps so much! Just take baby steps, and do a couple minutes of decluttering in the spaces you use the most!

2. Do a quick, daily clean of your kitchen

Healthy eating is a big must for self-care, but you won’t want to cook if your kitchen is a mess!

Try cleaning the kitchen as you cook, or you can even trick yourself into doing it by just setting a 5-min timer and see how much you can get done! (You’ll usually want to do more later anyway).

3. Do your Laundry

Laundry tends to be something that literally piles up on you. It can act as this big weight on your mental health.

A great thing to get in the habit of doing is having one or two days a week where you just quickly throw in a load of laundry. Set a timer and just do it!

If you have to go to a laundromat, invite a friend with you and it will be much more enjoyable!

4. Cut back on spending (on frivolous things)

Financial troubles can be a huge cause of anxiety and stress, so cutting some of that burden can make a world of difference.

Making small changes can make a huge difference, like thrift shopping, making coffee at home and having more nights in with your friends (or virtual hang outs).

If you’ve been eyeing some new furniture, jewelry, or whatever it may be – you could try to go DIY!

It’s also important to budget and see where everything is coming from, I have a free little budget planner that you can get as part of my self-care planner + resources!

5. Try using a planner

Keeping track of these new healthy habits and planning out your self-care activities is an absolute must!

If you sign up for my self-care guide, you’ll get access to all my free worksheets and free courses that surround self-care! I have checklists, habit trackers, calendars, and mini-courses that are designed to help you implement self-care strategies into your life.

6. Daily gratitude

You can either do some journaling or just take the time at the beginning and end of each day to think about what you’re grateful for!

(Set a reminder for yourself to do this!)

7. Listening to music

Another easy thing to do that we forget so often! It just makes every part of your day better and can give you some motivation to do the tasks that you don’t feel like doing.

Maybe invest in a spotify account! Mine has worked wonders for me because now I always have access to good music!

Health Self-Care Ideas to reduce anxiety

8. Taking Vitamins and supplements

Things like b-12 and omega 3s can work wonders for your mood and focus, and supplements like magnesium are excellent for calming your body and muscles. This is something that you should discuss with your physician.

 9. Going on a daily walk 

Exercise has so many amazing health and mental health benefits.

You can do the shortest walk imaginable. Just tell yourself to go out for 5 mins (and then you’ll probably want to go for longer). 

Getting into the fresh air and releasing some endorphins will boost your mood significantly. Plus daily exercise has so many health benefits and has been shown to reduce symptoms of anxiety as much as anti-anxiety medication!

10. Learning how to cook! (Or at least adding more veggies and protein to your meals)

Eating healthy is so important for maintaining your mental health. A really easy way to start feeling better is to add more veggies and protein to each meal. Just this small thing can have a lot benefits!

If cooking really isn’t your thing, consider a health meal delivery service, like fresh meals! You can get healthy meals delivered straight to your door, and you won’t have to deal with ingredients going bad!

11. 8 cups of water (get a big-ass water bottle!)

It’s so simple and has so many benefits. Just do it! Set reminders if you must.

“Inner-work” self-care ideas for anxiety

12. Challenging and changing negative self-talk

Negative self-talk can turn a small stress into a big stress. Remind yourself to challenge that negative voice in your head! For every negative thing you catch yourself thinking, replace it with something more positive (or at least neutral).

13. Give yourself some real, good, self-love!

Practicing self-love and self-compassion will help every aspect of your mental health, especially when you’re feeling down about how anxious you feel (the anxiety-shame spiral is real folks!) Try these self-love journal prompts that will help you along your self-love journey.

14. Journaling

Journaling is good for everything emotional! It’s the perfect self-care go-to because you can journal for stress-relief, gratitude, self-love, anxiety-relief, inner-child work, and so much more!

15. Doing a deep (and uncomfortable ) self-assessment

Sometimes it’s very important to take a deep look at your own behaviours that might be affecting your situation. 

Are you self-sabotaging in your life and relationships? Are there areas in your life where you should be taking more responsibility?

What do you need to work on that will improve your life?

16. THEN FORGIVE YOURSELF. 

People make mistakes. EVERYONE makes mistakes. 

When you have anxiety or anything else affecting your mental health, it can be hard to do all the things that you know are good for yourself. And this can lead to an unfortunate shame spiral. 

Mistakes or self-sabotaging behaviour are a part of human nature. The important thing is that you learn and grow from these experiences. 

In my mind, there really is no such thing as mistakes, just learning experiences.

17. Consider therapy!

Therapy is something that is great for anyone and everyone! You don’t need to have a diagnosis to get therapy. And right now, online therapy is more accessible than ever! You can get all the help you need for half the price of traditional therapy.

18. Meditation

Learning to meditate and getting into the habit of meditation can be really hard because we’re always so used to having our minds constantly stimulated. However, just spending 5 mins in the morning or night (or both!) to do a quick meditation can work wonders! There are tons of great free meditations on youtube that you can find!

19. Mindfulness

Mindfulness is similar to meditation, it can take some time to get used to. However, mindfulness is probably the MOST useful tool when it comes to beating stress and anxiety.

Whenever I feel stressed about life in general and I find myself slipping into bad habits (like avoiding the world and not taking care of myself), I just think about what will make me happiest in the present moment. Is it worrying? (NO!) Is it doing something enjoyable like making a nice meal or hanging out with my friends? (YES!)

That’s how I try to make all of my life decisions now, and I have to say that it’s working out pretty well! 

20. Do a huge negativity purge!

I urge you to go through every aspect of your life and think about the things that are bringing you stress and negativity. If it doesn’t have space in your life, let it go!

Here are some quick tips to get started: go through your entire house and get rid of anything you don’t need, do the same with your workspace, your email list, your social media, and even your friend group!

Get rid of anything that doesn’t serve you!

So there you have it, the most important self-care ideas for anxiety and mental health!

If you want any extra help, you should sign up for my self-care guide and worksheets!

It includes

  • full self-care book! 
  • goal planner
  • meal planner
  • habit tracker
  • budget
  • much more!
10 ways to create a stress-free mindset

10 ways to create a stress-free mindset

Stress is one of those pesky little things that unfortunately all of us have to deal with every once and a while. Some of us, however, may feel stressed-out more than others. In fact, if you’re anything like me, then you know what it’s like living with constant feelings of stress and anxiety.

This is no way to live. And that’s why I’m happy to tell you that there are actionable steps you can take to seriously reduce the stress levels in your life.

So sit back and relax, because here are 10 of the most effective ways of creating a truly stress-free mindset (so that you can start living your best life!).

    1. Focus on the present moment

    You’ve heard it before (probably a thousand times), but I’m gonna tell you again – mindfulness is key! When it comes to living a stress-free life, this is seriously where it all begins.

    Mindfulness means actively grounding yourself in the present moment. Too often, we spend our days locked up in our minds either ruminating over the past or worrying about the future. This leads to a constant underlying feeling of stress and uneasiness. The only antidote to this is bringing your attention fully to the present moment.

    Ask yourself: How am I feeling right here, right now?

    2. Exercise regularly

    Exercise has been proven time and time again to reduce stress and increase your happy hormones. It’s basically a one-stop shop for feeling good and getting those anxiety levels down!

    The best way to start implementing exercise into your daily routine is to not think of it as a chore and instead think of it as a tool to improve your mental health. 

    And remember – you don’t have to do a super intesne workout either! Even just going for a 20 minute walk can make a world of difference when you’re having a stressful day. 

    Ask yourself: what type of physical activity would suit my taste and my daily schedule?

    3. Stick to a daily routine

    This one tends to be hard for many people (including myself), but it’s essential in helping reduce stress on a day-to-day basis. Here are the 3 main reasons why:

    #1 – It reduces the number of decisions you have to make during the day (= less chance of “decision fatigue)

    #2 – It helps make you more efficient and wastes less time (= less overall stress)

    #3 – It helps you stick to daily habits that make you feel GOOD (such as going to bed at a certain time, eating at certain times, etc)

    Ask yourself: what daily routine would help me be the most efficient, while also the most calm?

    4. Focus on one thing at a time

    If you’ve ever had one of those days when you just have LOADS of stuff on your to-do list, then you’ll know that multi-tasking only makes things worse.

    The truth is, when we try to do too many things at once, it usually backfires. Not only are we actually less efficient (because we’re splitting our focus), but we also get more overwhelmed! Try giving yourself a break and just focus your attention on one thing at a time.

    Ask yourself: What items are the MOST pressing? What items can wait until a bit later?

    5. Simplify your schedule

    Despite what we may want to beleive, we really can’t do it all. 

    In fact, one of my favourite sayings is “you can do anything, but you can’t do everything”. This is great life advice. Honestly, sometimes you just need to make a compromise with yourself.

    Ask yourself: what items can I cut from my to-do list? (yes, it’s supposed to be hard!).

    6. Work on your confidence

    Sometimes we feel stressed at work or at school (or in other areas of our lives) because we don’t think we are good enough. 

    We think that we won’t be able to get something done on time or that it won’t be good enough. This can cause significant amounts of stress. 

    Working on your confidence is a great way to get to the core of the problem. I actually have some free journal worksheet for self-love (and consequently self-confidence) that you can sign up for below! And you’ll also get other worksheets that help with productivity and more!

    Ask yourself: What areas in my life could use a little self-esteem boost?

    7. Use the 5-4-3-2-1 rule

    The 5-4-3-2-1 rule was created by Mel Robbins and it’s a strategy that can help reduce procrastination and ultimately lead to reduced stress. 

    Basically, this principle just involves counting down from 5 and just doing whatever you don’t feel like doing when you reach 1. Almost like a ‘ready-set-go’ for your goals!

    This rule does work IF you really commit to it. It’s not a magical cure-all for procrastination, but with practice and commitment it can really help!

    Ask yourself: what do I really need to do but really don’t feel like doing?

    8. Trust that things will be okay

    Obviously, this one is much easier said than done, but it’s all about creating a gradual mindset shift. 

    Next time you find yourself stressing about something, try to accept the fact that most likely, things will work out. And if they don’t go super great, you’re strong enough to handle it!

    This is a principle that was extremely helpful in helping me reduce stress in my life and overcome anxiety.

    Ask yourself: what’s the worst that could happen? (hint: it’s probabaly not that bad, and you’ll very likely be able to handle it!)

    9. Focus on things that bring you joy

    If you spend some time focusing on things that bring you joy, you’ll have less time to think about the things that make you stressed. 

    You’ll also generally feel happier, which will lead to more mental resilience when dealing with stress. 

    Ask yourself: what makes my soul light up?

    10. Take time to reflect on the things that make you the most stressed

    We are all so different, and what’s stressful for one person may not be stressful for the next.  

    This is why it’s important to identify what is causing stress for you and think of ways that will help you to reduce that stress in your life.  

    Ask yourself: what are my particular stress-triggers?

    P.S. If you need a little extra help reducing stress in your life, there’s always therapy/counselling/coaching, etc. These are always great options no matter how little or much stress you have! 

    P.P.S. You can also grab all of my free worksheets to help manage stress and improve your self-care!

    How to deal with overwhelm

    How to deal with overwhelm

    When I was in university, I was enrolled in an engineering program, and this meant two things:

    1. That I had all my classes with the same group of students, and
    2. That we always had a sh*t ton of work to do!

    Every once and awhile though, that regular sh*t ton of work to do would turn into an unmanageable, completely impossible sh*t ton of work to do! We would sometimes have so much assigned to us at the same time that it actually seemed physically impossible to get it all done (which it was). 

    Thankfully though, there was always that one calm and collected classmate who would tell the professors that we had too much work to do, and the professors would then switch some deadlines around. 

    This experience taught me one very important thing about being overwhelmed: if it seems too unrealistic, it probably is. 

    So what does this mean for you?

    If you feel overwhelmed, take a step back and look at everything you have to do from an outside perspective. Is it too much for one person to do? Would someone else struggle if they were in your situation? Or is it just more than you should be handling right now? (Remember to go easy on yourself. If you’re feeling tired and rundown, you need to listen to your body and lessen your workload). 

    If after you’ve done this you realize that it is too much work for you, there are a few simple questions you can ask yourself to help the situation:

    • Are there any non-urgent tasks that I can push to do later?
    • Are there any tasks that I can postpone the deadline on or ask to get the deadline postponed on?
    • Are there any tasks I can easily delegate to someone else?

    Just these few things alone can lighten your workload immensely.

    For your remaining tasks (the ones that are urgent, the ones that you can’t postpone, and the ones that you can’t delegate), you can take the following steps to organize them in a way that will make them easier to handle:

    Step 1

    Group together all of the easier tasks that will realistically only take you about 5 – 10 minutes to complete. Then, schedule them into specific time slots when you’ll get them done (preferably earlier in the day so you can get them out of the way).

    Step 2

    After you’ve finished the easier tasks, get the most urgent tasks done. Even if they’re the ones you really don’t want to do – just get them done and out of the way (you’ll feel so much better once you do).

    Step 3

    Schedule time for your remaining tasks according to how much focus they require. For tasks that require more focus, schedule them during a time that you can be alone and more attentive. For tasks that don’t need as much focus, schedule them during the gaps in your day.

    Step 4

    Get it in your mind to focus on one thing at a time and to not hesitate. Often, when we have too much to do, we think about everything at once, which just makes us lose focus and become overwhelmed. We also tend to hesitate and overthink about what task we should begin first. This often leads to not doing anything at all! You just need to start doing one thing really well without overthinking it too much (this is why it’s important to schedule your tasks and stick to that schedule!).

    Some more things to keep in mind

    1. The world will go on if you don’t get everything done. The outcome is definitely not going to be as bad as you think it will be.
    2. There are always people who will be willing to help you if you have too much on your plate – you just need to reach out and tell them what’s going on. If you are sincere and vulnerable, people will understand and be happy to help (as long as it’s not a regular occurrence and you end up taking advantage of them).
    3. If you always have way too much to do, it’s time to be firm with yourself and reevaluate your workload to see if you have too many responsibilities. It might be helpful for you to cut something out of your life for a while if it’s taking too much of your time and damaging your mental health. 
    4. Take a minute to move your body and exercise! This will help you recharge your body and mind. Seriously, it works wonders – don’t underestimate it!
    5. Schedule in small breaks. Your mind can’t run on hyperdrive all day. Even a quick 10-minute break will help reset it.

    Feeling overwhelmed doesn’t have to be a normal state of mind for you. There are always things you can do to help relieve some stress and lessen your workload. The sooner you realize this, the sooner you’ll be able to start enjoying your life (no matter how busy you are!).

    How to ease out of social distancing when you have social anxiety

    How to ease out of social distancing when you have social anxiety

    If you’re a naturally socially anxious person, you may be struggling with the whole quarantine thing. And I don’t mean being IN quaranitne (that was the easy part!), I’m talking about coming OUT of quarantine.

    If you’re anything like me, then social distancing was probably a breeze for you. You didn’t have to socialize with anyone, and you didn‘t have to go through any social awkwardness. Score!

    But now that the world is slowly starting to open back up again, you may have some anxious thoughts floating around your head, like “uh, I didn’t know how to talk to people in the first place – how am I supposed to just jump right back into this whole social thing now?!”.

    What makes it even worse is that there’s now this added awkwardness because you still have to stay distanced from people, so you can’t shake hands or hug. This then begs the question – “what the heck do I do instead?!“. 

    Well, have no fear! This is exactly what I’m here for!

      Just want to let ya know: The information and tips on this website are from my personal experience with anxiety and are not a substitute for any type of medical, psychological or health advice. You can view our full disclaimer policy here.

    There is always help out there, and you can find a mental health professional locally, through your doctor, or through an online directory like this one. This is a link to a great article with affordable therapy options and this is an affiliate link to a great online therapy option. If you are in a crisis, I have a list of help hotlines here. You are not alone!!

     

    Here are my top 4 tips on how to ease out of quarantine if you’re socially anxious

    1. Write a list of social situations that make you anxious

    Everyone reacts differently to different social situations. Take some time here to write a list of all the social situations that trigger anxiety for you. Is it running into people you haven’t seen in a long time? Is it hugging? Is it small talk? Big groups? One-on-one chats? Everyone is totally different. After you’ve done this, take a moment to write down whether or not COVID has made each situation better or worse.

    For me, I’ve noticed that I get social anxiety when I hang out with aquaintances. I’m not close enough to them that the conversation flows easily, so I find it can sometimes feel a bit awkward.

    This, of course, gets even worse when you add social distancing into the equation. Now these already-awkward acquaintance hang-outs turn even more uncomfortable because 1) we have to stay awkwardly far apart and 2) conversation gets old REAL fast (explaining what you’ve been doing – or not doing – during quarantine really doesn’t make for dazzling conversation).

    Another anxiety-inducing situation for me is seeing people out in public when I’m not “prepared” for them. For example, when I’m grocery shopping and I see someone I *kind of* know. I never know if I should wave, smile, stop and talk, or just keep walking!

    This is also worse with COVID because now everyone’s wearing a mask, so it’s hard to see what their facial expression is…which makes it even harder to know how to act! Ahh!

    2. Write down ways that you can make each situation less anxiety-inducing

    Once you’ve identified your anxiety-inducing sitatuons, it’s time to start thinking of ways you can make yourself feel more comfortable with them.

    But keep in mind, “avoiding” is NOT (I repeat NOT) a valid solution! Going through life attempting to just dodge every situation that makes you feel uncomfortable is only going to add to the problem. Trust me, it may make you feel good in the moment, but it will not serve you in the long term.

    Instead, try to think of little things you can do to just relieve some of your stress. It could be as simple as doing some deep breathing exercises before going into a nerve-racking social situation.

    For me, I found that the most effective way to combat my social anxiety was to just expose myself to situations that made me feel anxious. I didn’t like it at first, but the more I forced myself to do it, the more comfortable I got with it. If you can get used to being comfortable even in slightly awkward situations, a whole new world will open up for you! 

    3. Prepare yourself beforehand

    This is something I’ve been doing for-ever! And I promise you, it works – VERY WELL.

    If I’m going into a social situation where I know I may not have many things to talk about, I prepare a little list in advance of stories I’ll share or questions I’ll ask. I know, I know – it may sound a bit “over-achiever”, but hey – it does the job!

    This is especially helpful for coming out of quarantine and reconeccting with people you maybe haven’t seen in several months. It can be super awkward knowing how to summarize an entire 4-5 months of your life where you’ve been doing prettttty much nothing at home!

    Here’s a great list of conversation starters to get you inspired by ‘people expert’ Vanessa Van Edwards!

    4. Find ways to practice – start small, and slowly work up

    I’ve said it before and I’ll say it again – the BEST way to overcome your anxiety is to face your fears head-on. This goes for social anxiety as well!

    Start by choosing low-stress social situations. What makes you slightly anxious, but not overly anxious? Talking to strangers on the phone? Talking to friends on the phone? Meeting people for coffee? Again, it’s totally different for everyone.

    Once you’ve gotten used to exposing yourself to these “low-risk” situations, raise the bar a little bit. Keep working yourself up to more anxiety-inducing situations bit-by-bit until finally, you’re ready to face your biggest fears. This is called ‘exposure therapy’, and it works amazingly. In fact, it was the #1 way I was able to overcome social anxiety myself!

    Other tips for coming out of quarantine

    I know it can be awkward meeting people in person but still staying 6 feet apart. You may feel like you’re being cold by not hugging someone or shaking their hands. I say, just address the elephant in the room! Try saying outright, “I’d shake your hand (or hug you), but you probably don’t want my germs!”. You’d be surprised at how well this can break the tension!

    I also suggest mirroring the other person and just doing what they do. This can release a lot of pressure on you to “do the right thing”. Sometimes, it’s good to be a follower!

    Below, you’ll find links to some more helpful resources that will guide you in getting to the root cause of your social anxiety so that you can learn how to overcome it – I highly recommend checking them out! 

    Sagesse ("Say Jess")

    Sagesse ("Say Jess")

    Owner of Mindaya

    Hey guys, it’s Sagesse – the face behind website! I’m dedicated to helping you find freedom your anxiety and overcome the mental obstacles that are standing in the way of your best life!