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Self Improvement

10 Things You Can Do To Nourish Your Soul



nourish your soul

There are times when we all feel a bit lost and wonder where we took a wrong turn. Times when it seems as though nothing good will ever again come our way, or that the bad stuff just won’t stop popping up.

When things start to feel overwhelming, it might start to look as though nothing is in your control. A feeling of powerlessness can take over and grab hold if you’re not careful. Rather than waiting to get to the point where you start to feel stuck, it’s important to start adopting healthy habits NOW to help you nourish your soul, mind, and body.

Not only can it help you out of the hard situations, nourishing your soul daily will help you make every day a bit easier for yourself.


Here are my top 10 favorite ways to nourish your soul:

1) Do a Healthy Purge

nourish your soul

Taking some time to let go emotionally, spiritually, and physically to anything that no longer holds value to you is a great way to nourish your soul. What you’ll be left with are the people and things that make you feel the most happy, loved, and supported.

To begin, here are some areas where it might be helpful to clear out some of the clutter: 

  • Clothing that doesn’t fit or you haven’t worn in over a year
  • Acquaintances or friends who aren’t supportive, kind, or loving towards you
  • Food, drugs, or alcohol that is getting in the way of your happy, healthy life
  • Papers and information you aren’t going to need and are just gathering dust


2) Just Breathe

This is an action we take whether we think about it or not. But in this situation, I’m referring to consciously breathing as a way to reap a plethora of physical and emotional benefits.

Breathing releases toxins, increases muscle, and strengthens your immune system. Consciously breathing also helps you focus, feel less stressed, and relaxes your muscles. However, there is an art form to breathing properly so you get the maximum benefits:

  • Inhale in through your nose and out through your mouth
  • Allow your belly to expand
  • Hold your breath for at least three seconds before exhaling
  • Repeat as often as necessary

The more you consciously breathe deep, the better you will feel.


3) Spend Time in Nature

nourish your soul

Trees, flowers, grass, wildlife, and sunshine all help you to automatically relax, de-stress and feel nourished right down to your soul. Nature also tends to look and smell amazing. What’s great is you can find some form of nature no matter where you are (even keeping a plant in your house will help!).

Plus, there’s a way for everyone to reap its benefits no matter what their situation is:

  • Sunbathing: Whether you enjoy the sun in your backyard, through your bedroom window, or at the beach, the act of sunbathing can help relax you and allow your troubles to melt away. Even 5-20 minutes of getting sunlight everyday can help you feel better. It boosts your vitamin levels as well.
  • Gardening: Some people love the feel of digging in the dirt and being one with nature. Plant a garden or start by keeping a plant for your home. You’ll immediately start to feel less stressed when you look at it.
  • Outdoor Sports: Go hiking, swimming, skiing, canoeing, horseback riding, play soccer, do tai chi, or take a walk. Whatever you do, do it outside and reap the benefits of nature.


4) Eat Real Food

Do you know what’s actually in processed foods? Can you pronounce half of it? REAL food gives you energy AND helps keep you healthy.

Eating more fruits and vegetables in your life will never, ever make you feel worse about yourself – but continuing to eat processed foods will. It will also probably make it harder for you to lose weight and can end up costing you A LOT more in doctor’s bills.

If you really want to nourish your soul, you have to nourish your body with real food as well:

  • Eat fruits and vegetables
  • Avoid sugar (except the sugar found in fruit)
  • Drink more water – it flushes out toxins, hydrates you, and helps you feel fuller, longer


5) Exercise Regularly

nourish your soul

Nourishing your soul is about including activities that engage the mind AND body. Exercise is a great way of enjoying all these at the same time. The great part about exercise is that there is an activity available for someone at literally every level of fitness and capability.

For those with little energy or who have difficulty with certain movements, exercises like stretching, tai chi, or chair aerobics can be highly beneficial. Meanwhile, those with a lot of energy to burn may find running or basketball to be more suited for them.

The fact still remains that the more often and regularly you exercise your body, the better your mind and soul will feel. Keep in mind:

  • Don’t go overboard: Start out slow and build up
  • A little goes a long way – you don’t have to dedicate an hour each day – even 15 minutes of daily exercise will increase your energy and happiness levels
  • Find something you truly enjoy doing and it will help you stick to your goals
  • Find a friend or hire a coach if you need additional support


6) Spend Time with People who Make you Happy and Support you

Friends and relatives are great, as are meet-ups and support groups. Ask someone you enjoy being with to watch a funny movie with you, go for a walk, or just talk on the phone. These simple steps can go a long way towards feeling happier.

Often, we just want to feel as though we are being heard and that we are loved, no matter what. So hang on to those people in your life who can do that for you. They are worth their weight in gold and will always help you remember why you’re such an amazing person. If that doesn’t nourish your soul, I don’t know what will.

  • Stay away from people who don’t support you
  • Make sure to be with people who make you feel safe, rather than judged
  • Try a support group if you don’t feel you have people to rely on for support
  • Adopt a pet. While humans may be flawed, a pet will never judge you and can be a great resources for fun, love and companionship


7) Meditate

nourish your soul

Being in the moment is a central theme that has been resonating in this article. It’s because the present is really all we have. When we take a few moments to just be still, to listen to our own thoughts, or even just become as thoughtless as possible, it helps.

There is a stillness that comes over your body, mind, and spirit that allows you to just let everything go. Even a moment of meditation can have huge benefits. The longer you meditate and the more often you do it, the better, more relaxed, more present you will feel.

  • Focus on your breath, not your thoughts
  • Allow your thoughts to come and then allow them to leave just as easily and return to focusing on the breath
  • Find a comfortable position. If you are sitting, make sure your back is straight
  • Find a safe, quiet space to meditate in to ensure you are able to focus and relax. It can be anywhere, including outside.


8) Read Inspirational Books, Watch a Happy or Inspirational Movie

Think back to when you were a child going to bed at night. You were tucked in and read a night time story before falling sound asleep. The reason you probably fell asleep so quickly is because you felt safe and relaxed. That can still happen.

Watching movies or reading books will serve to get you out of your own head and into a great adventure or inspirational tale starring someone else. Reading or watching someone else experiencing trials and tribulations – even if they are fictional – can help motivate anyone who feels stuck or down on their luck.

  • Choose something with a positive message to help you stay positive yourself
  • Do not push yourself to finish a book or movie you aren’t enjoying. Instead, find another book or movie that might resonate with you more
  • Laughing is a great way to release stress and feel happier so try a comedy
  • Try to avoid movies with a lot of violence in them. Your brain thinks it’s watching it for real and you’ll find yourself feeling even more stressed.


9) Write Down Your Thoughts, Worries and Prayers

Writing down your feelings is a great way to nourish your soul! It’s like free therapy and it can last as long as you can stand to write. Pouring out your feelings, wishes, hopes and dreams on paper can make them seem more real.

It may also help you plan out how to achieve them. Meanwhile, getting your feelings out onto paper can help you let go of or sort out a nasty, frustrating situation.

  • Keep a journal near where you tend to want to write the most so it’s nearby when you feel inspired
  • Write every single day or as often as possible
  • Write for a specific amount of time such as 10 minutes just for creative purposes and see what comes out
  • Keep a journal near your bed and write down your dreams as soon as you wake up in the morning, as they often can be very revealing about issues you’re working out


10) Volunteer

Giving back to others is a great way to nourish your soul. What’s also great is that there are so many ways you can give back, whether it’s with your time, your energy, or your money.

There are also thousands of charities to choose from. If you don’t like any of them, you can always start your own.

  • Find a charity that is well organized
  • Find one that works with your schedule – do not over-commit and then not show up
  • Choose a charity where your skills will be best utilized
  • Choose one that focuses on issues you care about

To be happy and healthy, never forget to nourish your soul in the process. It might sound pretty simple, but it’s an essential task to remain balanced in life. You can try the suggestions above, OR think of your own ways.

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Self Improvement

Couple Entrepreneurs: How to Make It Happen With Your Partner



Partners entrepreneurs


Have you always dreamed of having success as an entrepreneur? Thoughts of working for yourself, doing things you’re passionate about, and not worrying about working for someone else may linger in your mind most of the time. If you’re married, there is a chance that your partner has some of the same goals, and that means the two of you could eventually become a pair of successful entrepreneurs who motivate one another, continually work hard, and reach all kinds of goals that will get you both further in life.


How to Make It Work


Although you may like the idea of becoming a successful entrepreneur while your partner does the same, it’s not uncommon to have some concerns about the situation. You may worry that you’re both going to take on too much and not have enough time for one another, but that isn’t always the case. It’s all about prioritizing work, setting a schedule, and being there to support one another through the ups and downs that will eventually occur.


Before working together to achieve goals, sit down and have a full conversation about the goals you’d like to achieve and the role you’ll each take on. Both of you will need to come to an agreement to keep work and the relationship separately while being respectful to one another. You can’t expect to have success with your partner if neither of you are respecting one another or collectively sharing ideas. You’ll need to focus on communication and compromising at times to make things work on a long-term basis.


Prime Examples of Successful Entrepreneur Couples


If you’re in need of motivation and encouragement because you’re not sure how to get your start in a specific industry with your partner, it may be best for you to learn a bit more about some of the successful entrepreneur couples out there. These couples work hard to achieve their goals and they support one another in various business ventures. They put forth the effort that is required of them to consistently achieve their goals.


Chris Sacca is a successful billionaire who once was fired from a job as a lawyer and then moved on to Google where had more opportunities to learn, invest, and become the success he is today. He is now the owner of a successful venture capital fund, known as Lowercase Capital. Although he’s had much success in his career, Chris Sacca’s wife, Crystal English Sacca, is a successful entrepreneur in her own right. She’s spent most of her career creating compelling and engaging commercials as well as digital advertisements for various companies. She’s worked for several of the most popular brands, including Sprint and HBO. In addition to these accomplishments, she works as an art director. While these two individuals aren’t doing the same things, they’re a married couple supporting one another while they each work hard to achieve their own personal goals.


In addition to Chris Sacca and his wife, Stewart and Lynda Resnick are another good example of a successful entrepreneur power couple. They currently have a net worth of 3.9 billion dollars. So, what is it that they’re selling? There is a good chance you’ve consumed at least one of the many products they own and distribute, such as Fiji Water or Halos oranges. The pair met when Lynda started her own ad agency and was assisting Stewart with a project for the business he was running at that time. Over time, they started working collectively together to invest and sell assorted products to the public, many of which are naturally good for human consumption.


Do What You Love and Respect One Another


There are plenty of entrepreneur couples out there. Some are just getting started while others have been in business for decades and continue to achieve a high level of success. Although you may be focused on figuring out your passion and what you want to do to get further in life while making a decent income, it’s important to understand that it’s possible for you to achieve the same level of success as some of these people who are earning millions of dollars each year. Most people don’t become a success overnight but figuring out what you want to do and how you’re going to make it happen is a great way to get started.


In addition to figuring out what you’d love to do for the rest of your life, you’ll need to remember to always respect your partner throughout the process. The thing about these successful couples is that they’re willing to provide support and guidance, they know how to communicate, and they believe in one another. If you don’t have respect, trust, and support in the relationship, it’s going to be difficult to have success as entrepreneurs together.


If you’ve always dreamed of running your own business with your partner by your side, it’s not a dream that is too farfetched. In fact, there are lots of successful couples that are working hard, reaching goals, and living the life they’ve always dreamed of having.

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Self Improvement

How Does Sleep Affect Your Mental Health?



Sleep and Mental Health

Sleep is our body’s repair mode. Our cells, tissues, muscles, and hormones are all replenished during the deepest phases of sleep. This ensures that we are operating at our best the next day.

Experts recommend about seven (7) hours of sleep a day for an average adult. This is keeps you mentally and physically focused. But what happens when you don’t get enough? Is there a link between sleep and our mental health?


The Link Between Sleep and Mood

Even someone who isn’t an expert on the subject can appreciate how active they feel after a good night’s sleep. In contrast, one can feel exhausted, irritated, and distracted after not getting enough the night before. That’s because sleep plays an important role in your mood and performance.

Researchers from the University of Pennsylvania conducted a study in which the subjects were restricted sleep to only 4.5 hours each night. After a week, the subjects reported greater levels of negative emotions and mental tiredness. Once they were allowed to sleep normally however, there was a sharp improvement in their mood.

Just as sleep impacts your mood, your present state of mind also has an equivalent effect on the quality of your sleep. If you’re anxious or stressed, your body will release hormones that force you to stay awake through the night, depriving you of much-needed rest. The result is a cycle of stress and lack of sleep.

Research suggests that around 15-20 percent of people who are dealing with insomnia (an inability to fall asleep) go on to develop serious mental depression. While research is still being conducted about the exact nature of the relationship between sleep and depression, there has been enough progress to indicate a strong correlation between the two.

People who suffer from insomnia are at a significantly greater risk to develop depression or anxiety. In fact, the onset of these conditions can be accurately predicted by studying the patient’s sleep patterns.


The Link Between Sleep and Learning

In addition to your mood, sleep also appears to impact your mind’s ability to learn. Three separate processes govern learning in your brain: acquisition, consolidation, and recall.

Acquisition entails receiving information and storing it in your neural circuitry. The second process, consolidation, strengthens the neural connections in your mind so that the memory is stored in an optimally useful form. Recall is when the brain accesses this stored memory when it is needed.

Poor sleep compromises all three of these processes. However, it is acquisition and recall that are most affected by sleep deprivation. Recent research has also demonstrated that a lack of sleep can reduce the brain’s ability to consolidate information it is presented with.

Students take note: inadequate sleep may negatively affect your chances of passing that exam. Indeed, you may even find yourself forgetting how to do simple tasks. If you’ve ever been involved in back-to-back all-nighters during exam week, you may already have experienced forgetting a solution to a simple problem – even after you’d done it half a dozen times!


Dealing with Sleep Problems To Improve Mental Health

If you’re experiencing emotional apathy, anxiety, depression, or irritability, one of the steps you can take before seeking a professional is to assess your sleep situation.

Treat sleep as a ritual. Similar to reading to a child before putting them to bed, a habit that helps one disconnect from gadgets and put their mind in a relaxed mood can go a long way towards ensuring a restful, wholesome, sleep experience.

Making time before going to bed is a good idea. Avoid exposure to bright lights (such as those emitted by computer screens and smartphones). Try not to consume caffeine or alcohol, as all of these can be detrimental to the quality of sleep (and may even prevent the onset of sleep completely).

Obviously, the way you’ve set up your bed (and your entire bedroom) will also play an important role in how well you’re able to sleep. For example, memory foam mattresses are often recommended for individuals who sleep in awkward postures that can cause back pain. For some good reviews, check out The Sleep Judge.

If you can’t get rid of thoughts buzzing around in your head, you may want to listen to some natural background sounds, such as rainfall or wind rushing through trees. This will ease your mind away from distractions, helping you drift off to sleep. If you get the recommended amount, see how replenished you feel the next day!


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