Posts in Wellness
How To Avoid Burnout In Less Than 1 Hour A Day
 
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Recently with work being extra crazy, I’ve tried to find ways to bring in balance and rest into my life on a daily basis. I wanted to share with you how the smaller things I am doing recently that have helped me with this!

So what brought me to this point?

I feel like my whole life I haven been the type of person who will be super focused and work really hard for as long as it takes to finish the job, then I will go into intense rest where I can’t even think about answering text messages or even talking to anyone. I didn’t really think anything of it because usually I plan my life so far in advance that I didn’t go into these two phases that often (think during final exams). 

Currently, my life is like final exam week 24/7 and I’ve been trying to fight the burnout and fatigue that comes along with working yourself that hard. 

I found that the things that made the biggest difference really didn’t take much time. Really, I just felt so overwhelmed that I didn’t realistically ask myself “how long would this actually take?” Because when I honestly answered the question, everything was around 5-10mins.

// Clean the house

10mins

Being in a clean environment where you don’t have the “I should pick up my clothes” nagging voice in your head is really therapeutic. 

// Plan your meals in advance

5mins

Whenever I decide to go to the grocery store, I always make a list of what meals I want to eat that week. Then, I base my grocery list off of those meals. It makes shopping at the grocery store much more streamlined and helps with not picking up unnecessary items.

// Pack your lunch

5 mins

I think people think that packing lunches is a large task, but realistically, it will usually only take 5 minutes. If you know what you are having every day and plan out meals that are easily prepared (or where you can bulk prepare), then it can be as simple as taking out a tupperware from the fridge and putting it in your bag.

// Spend time alone with yourself in the morning

30 mins

Again, this seems extremely daunting. Getting out of bed 30mins earlier?! But guess what -- it makes all the world of difference. By putting aside time for youself and making the choice to put yourself above everything, it changes the tone of your day (if even only the first half).

//Light a candle

1 min

Wow. Candles make suck a huge difference when it comes to the mood. I feel like when I light a candle it reminds me to just take a deep breath and relax for a second. Plus they smell amazing!

What is something small you do during the week to bring you back to yourself & avoid burnout?

x,

Sarah

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What Not to Eat
 
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The healthy eating topic is an interesting one. A lot of the time if you eat “too” healthily you get judged, but when you eat badly, you feel horrible (for lots of reasons). The past year, I have really been trying to educate myself on what is good vs. what is harmful to my gut health and digestion.

With varying illnesses in my family from diverticulitis to IBS, I’ve always had stomach aches and pains. While the common thing to do these days is just taking a probiotic, which is definitely great for you, but I wanted to do more research instead of relying on a pill to cure all of my stomach issues.

I’ve learned that the best way to make all my stomach pain go away is to eat certain foods while cutting down on others and to drink as much water as I can. There are also specific factors to living a healthier lifestyle that I think some people miss because the information isn’t really available unless you search for it yourself. So, I wanted to share with you the things I look for in my foods:

Do:

Fresh produce:

Basically anything from this part of the grocery store is A-okay with me. I would say try to buy organic, but honestly, you are doing yourself a favor by just staying in this part of the grocery store for a majority of your time. Eating fresh foods means fewer preservatives and random ingredients that you can’t control yourself. I love to snack on veggies and fruit but they can also be used the base of a meal or the side dish.

Clean ingredient list:

You need to be reading the labels of basically everything you eat. Things I try to avoid are natural flavors (literally in everything), dyes of all types (just google it you’ll understand), and that long list of words you legit can’t pronounce. When you start looking at the ingredient list of foods, you start to see all of the random shit they put in the foods you are eating. Add all of that up over time and it honestly freaks me out.

Fish from the counter:

This has honestly changed my life because you can ask for a certain amount and you know that what you are getting is quality fish that hasn’t been sitting in a container for a week. Even the pre-cut salmon they have at the counter I don’t pick up, I’ve tried it and it’s not the same as the fresh stuff.

Don’t:

Processed snacks:

Even at Whole Foods you can run into a lot of processed items. Even when I am there I always try to look for items without a crazy long list and without natural flavors. Some of my favorites are the Simple Mills crackers, Lara bars, and avocado oil chips.

Processed sugar:

We all love some good chocolate after dinner, but even that can be mostly fillers and is something I watch out for. You can find great alternatives that taste just as good at Whole Foods like the Hu kitchen chocolate bars, they are delicious.

Dressings/Dips:

These ones really are the trap, especially salad dressings and hummus. Make sure if you are buying dips and dressings to check for random additions on the labels.

x,

Sarah


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How To: Cut Down on Screen Time
 
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No, this isn’t another blog post about how phones are ruining our lives. That’s a little dramatic, even for me. I’m here to let you in on a few simple tricks that help me worry less about what’s going on in the world of Instagram and focus more on living my life. These tips keep me from getting distracted 24/7 and help put my phone in the background of my life, not the forefront.

I also want to note that this isn’t a new thing for me; It’s not just empty advice that I don’t even follow myself. I’ve been doing this for as long as I’ve had an iPhone (aka a really long time) and it works.

For my lock screen, I made sure of a few things to help discourage me from always tapping/glancing at my phone.

Turn off “Rise to wake”

This feature honestly bugs the crap out of me. I recently changed phones and it automatically turned on. Basically what it means is if I’m holding my phone while walking or doing literally anything, it lights up every time there is sudden movement. This might sound like a great feature in theory but in reality I was constantly accidentally skipping songs or disabling my phone by accident. I’m not about that so I turned it off and you can too. It’s so easy!

Go to Settings > display & brightness > tap button to turn off rise to wake

Keep your phone on Do Not Disturb

WOW. What a life changer. To activate Do Not Disturb just tap the white moon icon on your drop down menu. When turned on, it stops your phone from lighting up every single time you get a notification.

I find that this helps me keep my attention on what is going on around me because I have to make a conscious decision to click my phone to see what the notifications are. Not being constantly bombarded with notifications and messages also helps me feel less stressed (especially in NYC).

BUT, be sure to put those people whose calls you don’t want to miss on your favorites list because if not they will automatically be sent to voicemail.

Settings > do not disturb > turn on “Do Not Disturb” toggle

Turn off Banner iMessage Notifications

This one may seem extreme because pretty much everyone uses this feature but, trust me, you won’t miss it. This turns off the notification you get at the top of your screen every time you get a text message. I find that with them on, I get so easily distracted and always immediately tap the text message to respond. It’s important to remember that it isn’t a crime not to answer someone right away (or at all) if you don’t want to.

Settings > notifications > messages > unclick “Banners”

I feel like these 3 easy steps have not only helped me stay focused during moments like important conversations and meetings, but have given me the time I need to start learning how to fully live my own life instead of being constantly worried about how others are living theirs. Making checking my phone a conscious decision instead of a mindless habit is a major key to have a little more balance between real life & digital life.

5 Wellness Habits I Need To Get Back Into
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I’m finally not feeling sick anymore (TG!!), but have still been feeling foggy headed/tired/overall just moody. I wasn’t exactly sure why, but knew in the back of my mind that there were definitely things that before getting sick I had been consistently doing and have clearly made a difference in my overall wellness.

So yesterday, I took time to notice all the things that I was doing differently and started implementing them back into my routine. I wanted to share these with you because they have really made such a difference in my life and in making me happier and more energetic. I love that I have this blog to share tips that I’ve learned and maybe to remind myself to listen to my own advice… I’ll go through them as you would throughout the day, so you can see where to incorporate them!

So anyway, here are my 5 wellness habit I need to start up again..

1: Wake Up Earlier

I think this one only applies if you are a morning person like me, but when I was sick I found myself sleeping in WAY later than usual. Then that habit carried over once I felt better because my body got used to it, and I hated it. Getting up earlier when everything is quiet and noone is trying to reach you makes me so so happy. Plus in NYC it’s almost quiet and I love that.

2: Drinking lemon water/coffee

While I know you’ve probably heard this one a billion times, I actually think it’s important, but maybe not for the reason you think. Taking 5 minutes to make the water, squeeze the lemon, and drink your little mixture creates a morning ritual which I feel helps slow down the whole morning and clear your head. I like to do lemon water AND coffee because I’m not that girl who is can survive without caffeine. I just think it’s important to take a second and chill before you think about schedules, goals, emails, etc.

3: Not looking at my phone the second I wake up

It feels like the norm is to always be on your phone now. I literally look at it the SECOND I wake up and for some reason that seems so wrong to me. I haven’t ever really been successful at not looking at it, but I want to really give it a real try. Maybe drink my morning coffee and open the blinds before checking this little rectangle. Anyone else feel that way? It’s so hard because you don’t even realize it until you’re doing it.

4: Working out 3 times a week

I actually NEVER EVER thought I would say this, but working out is starting to take a priority in my life. I feel like a poser even just saying that. I’ve never been into working out and still don’t exactly enjoy it, but it has helped my anxiety SO much. Even if that means going for a walk or doing BBG really slow, it still helps to get the endorphins going.

I think it never helped before because I wasn’t doing it consistently, but not I can see a HUGE difference in myself and BBG literally takes all the thought out of it. No gym, no planning, just 28 minutes 3 times a week.

5: Reading before bed

Yep, I’m clearly a grandma. Reading before bed is a way to disconnect and just focus on 1 thing. I mean how often do we get time to focus on ONE thing? NEVER. I could go on, but a Lauren Elizabeth explains it better here (go to 10mins in).

There ya have it!! All the habits I need to start doing again. Time go take my own advice and go drink my lemon water..