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Better Sleep for Increased Productivity

March 10-16 is Sleep Awareness Week. Sleep is something that we often overlook due to all the busyness of life. People have very hectic lives and as such we overlook the very simple thing that will improve how we feel. It is ironic that sleep awareness week starts the same day that we spring forward and lose an hour, due to the start of daylight savings time.

Get Your Sleep On

Our mental health and wellbeing depend on sleep. The quality of sleep we have affects our day-to-day activities. Adults should typically get around 7-9 hours of sleep. Teenagers should get slightly more; around 8-10 hours. The added technology, after school activities and early school start times for teens adds to the sleep challenge. Getting good grades in school are dependent on quality sleep. Teens cannot focus if they are sleep deprived.

We have all heard about the blue light from devices that make it harder to fall asleep. The use of cell phones and tablets that emit this blue light affects melatonin. That is why it is recommended to stay away from the devices at least one hour before bedtime. In this day and age, so many of us rely on these devices.

Other factors can hamper a good night’s rest like having caffeine close to bed time, not establishing a regular sleep schedule, drinking alcohol close to bedtime, the mattress we sleep on and room lighting and temperature.

Did you know? It is best to sleep in a room that is as dark as possible. A darker room helps with circadian rhythm and increases the quality of sleep.

Get Your Sleep On

Improving sleep habits will take some effort and time but is well worth it. Considering that healthy sleep makes for a productive day and helps to reduce stress and aid in weight loss. Clearer thinking and more alertness are also gained with better sleep. It also helps our heart health. Waking up after a good night’s sleep elevates mood, helps with focus and productivity.

Sleep tips

  • Disconnect from devices at least an hour before bedtime
  • Get out of bed if you cannot fall asleep in 15-20 minutes
  • Darken the room as much as possible
  • Change sheets often and freshen pillows
  • Limit caffeine and alcohol before bed
  • Exercise increases quality of sleep
  • Set a regular sleep schedule

Image credit: Olya Adamovich from Pixabay

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Diversity Topic

Women’s History Month 2024-Equity, Diversity and Inclusion

Women who advocate for equity, diversity and inclusion. That is what Women’s History Month is about in 2024. Women are still having the same centuries old fight. It doesn’t make sense for it to be this way in such progressive times. But are we really living in progressive times?

“You cannot take your freedoms for granted. Just like generations who have come before you, you have to do your part to preserve and protect those freedoms.”

Michelle Obama

Let’s celebrate the women who are and have made a positive impact in the communities. Both local and afar. It takes courage and determination to answer the call to action. Forming comities, rallying together and just speaking on injustices is a great start.

March 8 is International Women’s Day. The theme this year is Inspire Inclusion.

We have women out there who have paved the way for advances we, as a country enjoy. Science, civil rights, film/theater, politics, sports, education, the arts and a plethora of disciplines is where women from all walks of life, have made their mark. Let us celebrate Ava DuVernay, Sally Ride, Serena Williams, Michelle Obama, Susan B. Anthony and a host of others.

Without their activism, and strength to pave the way, we may not have been able to accomplish some of the things we have today. Staying the course and speaking out against inequities against women must continue. We deserve to be included and treated fairly, so let’s not forget the work of those before us and the women who walk with us today on this journey.

“There will be resistance to your ambition, there will be people who say to you, ‘You are out of your lane.’ They are burdened by only having the capacity to see what has always been instead of what can be. “

Kamala Harris

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Topic Words of Wisdom

Wake Up with a Smile

Wake up with a smile because you matter.

Yes, you matter! It doesn’t take away from who you are because you have imperfections. We all do.

Smile anyway because all humans are imperfect, living in an imperfect world.

Also, it doesn’t diminish you to lift up someone else. Especially, when you are not feeling your best. It can help lighten up your mood, by doing so.

Today and every day, wake up with a smile. Lift someone up. Embrace your imperfections.

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Info Topic

Sink or Swim

Sink or Swim

Swimming is good for your joints, cardio health and overall endurance. It is an easy and fun way to help burn calories and is not very rigorous. There are many forms of swimming to learn, and it is relaxing too. If you are not one who is interested in swimming, it is a good skill to know. Why? You can save the life of someone else or your own.

Some people love swimming for the pure leisure of it and some love the competitive nature of it as well. You can enjoy the water of the river, lake, pool or ocean. Just imagine being free out there in a body of water. Swimming is also very therapeutic for some common ailments.

You might feel that it is not important to learn how to swim. Just imagine, being trapped in your car in a body of water. What do you do? You get yourself out of that car and swim to safety. If you can’t swim and there is no one there to help, well, you get the idea.

Maybe you are at the pool with your children. You see someone who fell into the pool. This is the time when you can spring into action and save that person.

Consider getting swim lessons, even if you do not want to swim for sport, just to have this life saving skill is a plus. For those who do know how to swim but haven’t in a while, refresh your skills by taking lessons. I bet there is always something new you can learn.

Drownings happen but can be prevented. This is when the phrase, sink or swim comes to mind. What do you say? Do you think swimming is a good skill to have?

Image credit: MichaelM from Pixabay

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Self Awareness Topic Words of Wisdom

Keep Going- Motivational Message

Keep Going

Motivational video message about perseverance. Continue on and do not give up on your dreams. Enjoy!

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Topic

Can You Answer This? What Do You Want?

Can You Answer This? What Do You Want?

Image credit; CDD20 on Pixabay

If you woke up tomorrow and could have anything you wanted; what is it that you would want? Is it a dream vacation somewhere exotic or a new house? It doesn’t hurt to imagine or play out something in our minds that we could have, if only temporarily.

If you could have a new car, what kind do you want? Or if you could have the career you wanted and have been striving for, what does that look like to you. Think about it and close your eyes. Picture it in your mind. Make it as real as only you can.

Some of us want better health. Maybe there is a problem with your health that is just nagging at you and no treatments have seemed to help. Better health can bring about happiness. You may also want a bigger bank account too. And if you had a bigger account, what would you do?

Do you want to see all your family together? What would it be like to be reunited with a loved one who has passed away. Just to be able to give your loved one a smile or a hug.

These things that we imagine and wish for can manifest in some way, shape or form. Life has a strange way of working things out for us, when we least expect it. Don’t sell yourself short and know that many things are possible.

Can you answer this? What do you want?

Can You Answer This? How To Pick Between Two Things that you Want Equally?
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Info Topic

Leap Into February, 2024

Black History Month

February is Black History Month. 2024 is a leap year, so we have 29 days to show our pride. Reflect on the contributions of African Americans. Consider where we came from and where we are today.

Alexander Miles created automatic elevator doors. Making for a safer elevator experience by lessening fatalities from people falling down the elevator shaft. Mary Van Brittan Brown co-invented the home security system. A much-needed necessity in the world today, which gives peace of mind, both while at home and away. Other inventions like the ironing board, traffic light, caller I.D. and call waiting are just some of the inventions by the Black community.

Superbowl Sunday

February 11, 2024- Kansas City Chiefs vs San Francisco 49ers

Watch Your Heart

February is Heart Awareness Month. Take time to pay attention and watch out for your heart health. Exercise and healthy diet are two ways to maintain health.

Along with heart health, in February there is Black Love Day and Valentines Day. February 13th celebrate Black Love Day with your sweetie and remind them just how much they mean to you. Not only romantically, but also BLD highlights love for the Black community as a whole. Don’t forget about friends and family.

Valentines Day is on February 14. Another way to guard your heart health with displays of affection. Show your love for your partner and include family and friends.

International Week of Black Women in the Arts

February 7-15 is a week to recognize and celebrate Black women in the arts. This includes movies, art and music. Women are still facing equality issues as it relates to compensation for their talents. Black women are still not being paid in equal amounts like their peers.

Art by African American women is not displayed at exhibits the same way it is for people of other demographics. Women who are performers in music are underpaid in the industry. Even though they have made great strides in this area, it is still not equal to actresses of other nationalities.

If you are interested in learning more, research Black artists. If you have a favorite artist, share with people you know. Another way to support Black female artists is to buy pieces of art by them. Spreading the word is a way to support their contributions and achievements.

Happy Birthday

Happy Birthday Aquarians and Pisces.

Image Credit: Photo by Elena Mozhvilo on Unsplash

Categories
Self Awareness Topic

Siding with the Masses

Siding with the Masses

The overwhelming amount of information is ever increasing. We see the latest, trending news and side with the masses. Or are you one to follow your own mind? Do you see a topic and automatically adopt the views of the masses?

It can be easy to go along with what everyone is saying or believing. At the end of the day, you have to hold your own truth. We get incoming traffic from TV, the internet, radio, people, videos, books and other forms. By “incoming traffic” I mean information.

The Source

Always consider the source. So often I witness people going along, or siding with the masses. Why? Follow your own mind. Rely on what you believe and know. It leads me to wonder if some people do it as a means of fitting in. Being with the “in crowd”. It’s that same “in crowd” that will get you into trouble.

The information we receive is not always aligned with our personal opinion. That is okay, nothing wrong with that. Just consider if you are receiving information from a source who likes to stir things up. Is the source coming from an objective point of view. Is the information being put out there to inform people or create hysteria? Consider the source.

Conversation

If a group of people all agree on a subject, does it make it true? Or is the conversation more interesting when there are differing views?

Having a differing opinion on something does not make you an outcast. It just means that you believe in what you believe in and are not jumping on the bandwagon, with everyone else. Basic conversation may be a reason that people agree on subjects and follow along with the consensus. In some instances, it is okay to join the crowd if it is for conversation’s sake. Do your homework and research things for yourself. Oftentimes, there are bits of missing information.

Image by Gerd Altmann from Pixabay

A group may agree on a subject that you see all over the news, etc. It does not mean that someone else’s truth, is your own. Just because a friend, relative or group of people have a point of view, does not mean that it has to be yours as well. I’m not saying that you should not listen, and value the opinion of others. Yes, of course listen to the views of others but do not take it as your own reality. Especially, if it doesn’t fit. The same way another person feels a certain way, you have your own views and/or opinions. It does not mean that they are right, and you are wrong.

The information age has so much out there in the universe, and it comes at us every day. We can decide to block it out by turning off the news, not getting on the internet or listening to the radio. It then leads some people to feel like they are not informed if they do not have some type of incoming information. You decide how much of it you want to filter.

Staying up to date with all the media is exhausting at times. You hear so much information, then you have to figure out how much of it is true. Words sometimes have a way of swaying people into believing certain things.

A Closer Look

Research, research, research Taking on the truth of others or believing that your fate will be the same as people you know, is not the case. Approach personal situations based on your own circumstances, not those of others. Just like the common phrases that people overuse, what do they really mean? Some people are only repeating it because they hear it all the time.

We may have commonalities in life with people we know, but that does not mean the end result will be the same. We have to remember that we are in control of our behavior and cannot control what others do or say.

How do you decipher information you read or hear? Do you take it at face value, or do you confirm it for yourself? Do you find yourself siding with the masses or following your own mind?

Categories
Topic

Come Into the Light

Come Into the Light

Come into the light
All is not lost
Life can be a conundrum
Which do you choose; fight or flight?

Come into the light
Flames are still smoldering
Calling for your attention
Release the pressures you are shouldering

Come into the light
Turn on the wick
Accept light and love
Fulfillment comes real quick

Come into the light
Whether you choose fight or flight
Flames are still smoldering
Accept light and love

Image credit: Kier in Sight Archives on Unsplash

Come into the light was written in response to the picture prompt by Sadje, What do you see # 222- January 22, 2024.

Categories
Topic Words of Wisdom

Curate Your Craft

How do you process your creative content? Do you record or write when the thought or idea strikes, or do you curate it until it is just right? Whether your craft is video, blogging or Podcasting. How do you curate your craft? The creative process is not the same for us all. That is what makes it so fun. We all have our own way of doing things. Keeps it interesting.

Which method do you most identify with?

  • The thought strikes and you jot it down right away or record content before the idea escapes. You post it quickly.
  • An idea comes to mind, you create a rough draft. Next, you let it marinate for a day or two. Then, you make a few edits and post.
  • A concept hits you like a brick. You save it and keep adding more to it, until you feel like it is just right. After compiling your data and putting it all together, it’s now day five. You finally post.
  • Or… this one is a doozy. You create your content and frame it up nicely. Publish/post it. After it is posted, you go back and make edits. So many edits, that it changes the meaning of what you were trying to say from the onset.

The examples above demonstrate how creating content can either be a quick process or a long arduous task. It really does not matter as long as you are satisfied with it in the end. Sometimes we feel like the content could have been better, longer, more precise and in-depth. It’s okay, we have other opportunities where we can do just that.

It’s called the “human condition” which makes us feel like we should change it. Make it shorter, add more to it or revamp the entire piece. As long as people enjoy watching, reading and/or listening, it’s okay. Don’t beat yourself up about it.

Enjoy the creative process. Curate your craft until your heart is content. Smile while doing it and share. You never know who will need to receive what you have put out there in the universe.

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Topic

Kind and Beautiful

Kind and Beautiful


Loving soul you were 
Always lending a smile 
If any drama was beginning to stir 
Never wavering, but keeping your style 

Kind and strong in your stance 
Always quick and willing to give 
Friend or foe, no matter the circumstance 
And with a whole heart, not divisive 

Mother, sister, friend and confidant
Face beaming with an inner glow
Blessed I am to call you aunt
Knowing you are gone is a big blow

Blow to the hearts of all that loved you
Kind, strong, beautiful are just a few
Words to inspire a smile to all who knew
The wonderful qualities found in you

Rest in love and peace

Image by 51581 from Pixabay

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Topic

Helpful Benefits of Plants

January 10th is National Houseplant Appreciation Day. All of us do not have green thumbs but there are plants out there for everyone. Some plants require more attention than others. The basics are water and sunlight. Let’s look at the helpful benefits of plants.

Houseplant on bookshelf

Houseplants give us a sense of calm and they also produce oxygen. If you want to observe National Houseplant Appreciation Day on January 10th, start by buying a plant if you do not have any. For the plants you already have, make sure they have water and the right amount of sunlight.

You might want to spruce up the place with the purchase of an added plant for the house. Consider gifting a houseplant to someone. This also might be a good day to teach your children about growing houseplants. I will admit, I do not have a green thumb, but I take my time and go slowly with nurturing and taking care of my plants.

Health benefits include mood boosting, removing dust particles from a room, added moisture during those winter months, fragrant plants for relaxation and medicinal plants like Aloe. Also, some plants help to clean the air and make breathing easier. Simply put, adding some greenery to your space has many positive benefits.

Don’t forget to talk to your plants. You will feel better, and it will make you smile too. Plus, they look and smell nice too.

Houseplant

Try these varieties to get you started!

  • Money Trees-require less water and light
  • Snake Houseplant- air purifying plant
  • Aglaonema Plant-splash of color and low maintenance
  • ZZ Plant- keep this one in low light/shady areas
  • Dieffenbachia Plant- needs medium-bright light. Works well for humid areas like kitchen and/or bathroom
  • Spider Plant- easy to maintain

Add some greenery to your space at home and try your hand to find your favorite plant variety. They are great stress relievers as well. Can you see the helpful benefits of plants and all their uses?

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Topic

Rock Your Skill Set

Rock Your Skill Set

A skill set is something that we each own. It is a part of what makes us who we are. No one is good at everything but there are some things that we excel at. So, the moral of the story is to rock your skill set.

The things that you are good at, use those things. You know how the saying goes, “use it or lose it”. The same applies here. We were gifted these gifts so that we can hone them and put them to use.

Public Speaking

Public speaking is a skill set. If you feel comfortable and, in your element, when speaking to a crowd/group, do more of that. If you get a feeling of satisfaction, knowing that you have helped someone with the message you are bringing, expound on that. Everyone cannot get up in front of a crowd to say one sentence. It is harder than you think. Do not discount this skill.

Oppurtunites for public speaking are available. Through volunteering, networking and business events, politics and education, these skills are very useful. Children can always benefit from hearing sage advice and soaking up useful information. Information that they can take with them and apply in today’s world. Information that will make them stop and think first about their actions and the consequences.

Listening Skills

Listening skills. Believe it or not it is difficult to be a good listener. Some of us are only interested in what we have to say and not what the other person is saying. It requires patience and constraint to not jump in while the other person is talking. You have to concentrate on what you are hearing and comprehend, understand and process before you iterate your next thought. Listen to understand and not just to hear.

Animal Lover

Love animals? If you love animals, a career at a veterinary clinic may be just for you. Maybe you want to be a pet sitter or dog walker. The animal shelters always have fur babies who need a good home. Consider adopting one of them.

Helping People

Helping people complete tasks is another area that you can explore. The elderly or others who are incapacitated may need help with everyday chores. You can explore a career in customer service or nursing. So many options exist for you to shine and do what you love.

It is a new year, and we can begin again. Do the things we haven’t done in a while. If you are short on time, consider volunteering for something that fits your schedule. No matter what your skill set is, you possess it for a reason. Use it.

Re-create; Dare to be You

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Info Topic

Blog or Vlog and the Difference Between the Two

Blog or Vlog and the Difference Between the Two

What is a blog and a vlog? People use the two terms interchangeably. The most basic answer is that a blog is short for web log. It is a collection of writing on a website. Some blogs are specialized and have a theme. You will find blogs about travel, food, relationships, fashion, hobbies, etc. Other blogs have a variety of different topics.

A vlog is a collection of videos. Vlog stands for video log. Most content on vlogs are video shorts and can either be about one particular subject or a vast array of things, similar to blogs.

Now, there are some people who have both videos and writing on their sites. It is all a matter of personal preference. Some who are not comfortable being recorded or speaking on camera will opt for the blog. Also, the more apt and avid writers, usually go for blogging.

Individuals who are not camera shy will do more vlogging. They feel more comfortable and get their message across better to their audience, via videos. Attention spans have shortened these days, so people are more inclined to go for the shortened version of posts. Lately, it seems that some people do not want to read a long article post or watch a long video. Because of this, it is important to create informative, creative and interesting content to keep the reader/watcher engaged.

Things are so compact nowadays. An example of this is the newspaper. Newspaper: what is a newspaper?! Do they sell those anymore? Yes, they do. Just take a look at how thin a newspaper, magazine or circular are now. In the big scheme of things, it makes sense since a lot of information is digital.

How do you like to receive your information? Do you prefer to watch videos or read posts? There is no right or wrong answer, it is just a matter of preference.

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Self Awareness Topic

Screw face- When and How to Use It.

Screw face- When and How to Use it

Image by prabha karan from Pixabay

What is a screw face? It is a very crafty tool when used correctly. The timing has to be right, and you have to know when to turn it off. Let me describe it first. It is when you tighten your face muscles and create a face that tells people to back off. It is a face that lets people know that you mean business and you are not playing games. Distortion of your face to look mean. Think Sticky Fingaz, Busta Rhymes, Ice Cube, Fredo Starr, etc…

A time to put on your mean/angry face is when you are out and about. Riding the subway or out walking on the street too. It lets people know not to try you, that you see them, and they better not approach you. Also, in your car put on your screw face. This way the “would be” carjackers will think very carefully before trying to take your whip.

Sometimes you can have on your screw face and not be aware of it. You are just so used to tightening your face it is second nature. Just say the phrase, “relax your face muscles”. You can also practice this in the mirror so that you can see the difference. We send messages without speaking a word and this includes our facial expression.

Useful times for a frown

Some people use a screw face to ward off other people at work. For example, if you never get a chance to do your work because people are always coming into your office with questions and/or requests. A screw face is useful at this time. Because; if people think that you are having a bad day or you are upset about something, a screw face buys you some uninterrupted time to complete your tasks. You will have less knocks on your office door.

If you are out alone and in unfamiliar surroundings, use your screw face. If you look mean and frown your face, it might help to prevent being robbed and/or assaulted. Screwing your face will definitely make someone think twice, especially when they have ill intentions.

Un-screw your face

When you feel like no one approaches you and you can’t figure out why. This is for the ladies; just keep this in mind. When you are out during a social event and men approach your friends but not you. If you have that face that is so uninviting, people are going to pass you by. You might say to yourself, “self, my outfit is nice, my shoes are matching, my hair is laid and my face is beat”. This is the moment to stop and tell yourself to fix your face. Just think, relax your face muscles.

This technique can be used throughout the day. In your car, at work, at home. When you feel like people are not receptive to your approach, it may be that you have a mean look on your face. Again, ladies if you want to interact with a man that you are interested in, fix your face. This is not the time to have on your screw face. You don’t want to be labeled as an angry woman with things on her mind or emotional baggage.

Summation

Whether or not you use a screw face, just know that it comes with benefits. You might wonder why anyone would want to frown or distort their face. If you have ever lived in the inner city or rough parts of town, then you can relate to this, and you will fully understand the necessity of it.

Remember to be aware of whether or not you have a screw face on in social situations. It can make or break your experience. I hope you got a laugh or smile while reading about a screw face. It has some humor in it but is also true. If you have ever had a screw face, you get the meaning and you will learn how to use it.