Beating the “Monday Blues”

Have you ever had such a beautiful, relaxing, joy-filled weekend that Monday morning feels… a little heavy?

You wake up already missing the slow coffee, the family time, the laughter, the freedom of not watching the clock. And instead of feeling refreshed, you feel a quiet sadness that the weekend is over.

If this sounds familiar, you are definitely not alone. I literally just went through this… today. Today’s post is based of me giving myself a pep talk….. knowing that I needed to get my head back on track and out of the “ Saddies”

The good news?
There is a gentle, simple way to soften those Monday feelings — and it starts with giving yourself one small highlight to look forward to.

Plan One Bright Spot in Your Day

Instead of letting Monday feel like a long stretch of responsibility, try planning one intentional moment of joy right in the middle of it.

It doesn’t have to be big. In fact, the smaller and kinder it feels, the better.

Maybe it’s:

• Stopping to see a friend for a quick hello

• Treating yourself to your favorite coffee or cozy lunch

• Taking a peaceful walk outside between appointments

• Listening to a podcast or playlist that lifts your mood

• Letting yourself binge one episode of a favorite comfort show that night

Just one thing that makes you think:
Okay… Monday isn’t all bad.

Why This Works So Well

Our minds naturally focus on what we dread.
But when we place something joyful on the calendar, our attention gently shifts toward anticipation instead of resistance.

That single highlight becomes a tiny light in the day — something waiting just for you.

And often, that’s all it takes to change the feeling of the whole Monday.

A Kinder Way to Start the Week

What if Mondays didn’t have to feel like loss…
but instead felt like a soft bridge between a beautiful weekend and a meaningful week ahead?

You don’t need to overhaul your schedule.
You don’t need perfect motivation.

You only need one small moment of care planned just for yourself.

So tonight, before the weekend ends, ask yourself:

“What is one little thing I can look forward to tomorrow?”

Write it down. Protect it. Enjoy it.

Because you deserve something lovely on Mondays too.

The “Monkeys on Your Back” List: How to Finally Tame Overwhelming Projects 🐒

We all have them.
Those nagging projects that sit quietly in the back of our minds…until they don’t. They show up when you’re trying to relax, sleep, or enjoy a perfectly good cup of coffee. I like to call them the “monkeys on your back.”

They aren’t always big projects—but they feel heavy because they’re unfinished.

The good news? There’s a simple way to make those monkeys a lot lighter.

Step 1: Get the Monkeys Out of Your Head and Onto Paper

The first step is surprisingly powerful: make a list.

Not a to-do list for today.
Not a “someday maybe” list.

A real, honest list of all the projects that feel like they’re hanging over you—at home and at work.

Examples might include:

• Cleaning out the basement

• Updating your website bio

• Organizing old photos

• Repainting a room

• Reviewing insurance policies

• Setting up a better filing system

Once they’re written down, you’ll already feel a sense of relief. You’re no longer carrying them all in your head.

Step 2: Estimate the Time (This Is the Eye-Opener 👀)

Next to each project, write down how long you realistically think it will take.

Be honest—but not dramatic.

You might discover:

• That “huge” project is really a 90-minute task. Maybe even a 10 minute task ! Cleaning out a junk drawer often takes MUCH less time than you might think.

• Something you’ve been avoiding for months could be done in one afternoon

• A project you assumed would take weeks might only need a few focused hours

This step alone is often the biggest mindset shift. Seeing the time estimate in black and white makes the project feel doable instead of overwhelming.

Step 3: Slow It Way Down—One Project a Month

Here’s where most people go wrong: they try to tackle everything at once.

Instead, what if you planned to complete just one monkey per month?

One project.
Twelve months.
Twelve monkeys gone by the end of the year.

That’s not procrastination—that’s strategic progress.

A Simple Tool I Love: AnyList

If you like using apps, AnyList is a fantastic option.
It’s simple, flexible, and costs just $9.99 per year.

You can:

• Create a dedicated “Monkeys on My Back” list

• Add notes and time estimates

• Reorder projects as priorities shift

• Feel ridiculously satisfied checking items off

Sometimes the right tool makes all the difference.

For My Spreadsheet Lovers 📊

If spreadsheets are your happy place, this system works beautifully in Excel or Google Sheets.

Create three simple columns:

1. Project Name

2. Estimated Time

3. Planned Start Date

Seeing everything laid out visually helps you pace yourself and turns vague stress into an actual plan.

The Takeaway

Those “monkeys” don’t go away on their own—but they do shrink when you:

• Write them down

• Assign realistic time estimates

• Give yourself permission to go slow

• Remember too that many projects can be done in “ chunks” You can start with a small part of the project just to get it going.

You don’t need more motivation.
You need clarity.

And sometimes, a list is all it takes to finally set yourself free.

Doing It Scared: Building Courage One Step at a Time

There’s a phrase I keep coming back to lately: do it scared.

Not because fear disappears.
Not because confidence suddenly shows up fully formed.
But because courage is something you build, not something you wait for.

Just like lifting weights at the gym, courage grows through repetition. You don’t start by lifting the heaviest barbell in the room. You start where you are, with what you can manage, and you come back again and again. Each time, the muscle gets a little stronger.

Fear works the same way.

Fear Isn’t a Stop Sign — It’s a Starting Point

For a long time, I thought fear meant “don’t do it.”
But I’m learning that fear often means “this matters.”

Fear shows up when something is unfamiliar.
When we’re stretching beyond our comfort zone.
When we’re stepping into independence, growth, or change.

If we always wait until we’re not scared, we end up waiting forever.

My Example: Walking in the Woods Alone

One of my personal “do it scared” moments is walking in the woods alone with my dogs.

The first few times, my mind ran wild:
What if I get lost?
What if something happens and no one’s around?
What if I hear a noise?

My body was tense. I rushed. I was hyper-aware of everything around me.

But I kept going.

And something interesting happened.

Each walk felt a little easier.
My shoulders relaxed.
My breathing slowed.
The woods started to feel familiar instead of intimidating.

Nothing dramatically changed about the trail — I changed.

Confidence Is Built Through Repetition

Every time we do the thing that scares us, we send a message to ourselves:

“I can handle this.”
“I am capable.”
“I survived last time.”

Confidence doesn’t come from thinking about doing something.
It comes from doing it, imperfectly, awkwardly, sometimes with a racing heart.

The goal isn’t to eliminate fear.
The goal is to expand what feels possible.

Your Courage Muscle Needs Regular Training

If you want to feel braver:

• Try the thing that makes you uncomfortable

• Do it in small, manageable doses

• Repeat it until it feels less heavy

Just like skipping workouts makes muscles weaker, avoiding fear makes it louder. But showing up consistently — even scared — makes you stronger.

What Are You Avoiding Right Now?

Maybe it’s:

• Speaking up

• Starting something new

• Being alone

• Setting boundaries

• Trying again after a disappointment

You don’t need to leap.
You just need to take one step, and then another.

Do it scared.
Do it shaky.
Do it anyway.

Because on the other side of fear isn’t danger — it’s growth.

I would love to hear from all of you what you want to challenge yourself with this year !

-Tanya

Creating the 2.0 Version of You ✨

A Simple, Powerful Exercise for the Year Ahead

As the calendar turns toward a new year, there’s a quiet invitation in the air.

Not to overhaul your entire life overnight.
Not to become a totally different person.

But to become a slightly more aligned, intentional, and energized version of yourself.

I like to call this your 2.0 version.

What Does “You 2.0” Really Mean?

Creating your 2.0 self isn’t about perfection. It’s not about hustling harder, losing 20 pounds, or finally having it all “figured out.”

It’s about clarity.

It’s about taking time to define—on paper—what your best version of yourself would look like 12 months from now, if things went really well.

Not fantasy-land well.
But realistically, intentionally, you-showed-up-for-yourself well.

Why Now Is the Perfect Time

The space between Christmas and the New Year is a rare pause.

The year behind you is still fresh enough to reflect on:

• What drained you

• What energized you

• What you tolerated that you no longer want to

And the year ahead is still open enough to imagine:

• Who you want to be

• How you want to feel

• What kind of days you want to be living

This is the moment to design, not just react.

Step One: Describe Your Ideal Day

Instead of starting with goals, start with experience.

Ask yourself:

• What time does my 2.0 self wake up?

• What does my morning feel like—rushed or grounded?

• How do I move my body?

• How do I fuel myself?

• What kind of work am I doing?

• How much margin do I leave in my day?

• How do I wind down at night?

Write it out in detail, as if it’s already happening.

Step Two: Define How Your 2.0 Self Feels

This part matters more than any to-do list.

Your 2.0 version might feel:

• Calm instead of reactive

• Confident instead of rushed

• Present instead of distracted

• Strong instead of depleted

• Joyful instead of just “getting through”

Choose 3–5 feeling words that you want to define the year ahead.

Let those feelings become your filter.

Step Three: Upgrade Your Habits (Not Your Entire Life)

Big change rarely comes from big gestures—it comes from small, consistent shifts.

Ask:

• What would my 2.0 self do most days?

• What would they stop doing?

• What boundaries would they protect?

Examples:

• Moving your body 20 minutes instead of waiting for a perfect workout

• Saying no without over-explaining

• Protecting mornings or evenings as sacred time

• Eating in a way that supports energy, not extremes

These are identity-based habits, not punishment.

Step Four: Visualize Your Environment

Your surroundings either support your growth—or quietly work against it.

Think about:

• Your home: cluttered or calming?

• Your calendar: packed or intentional?

• Your relationships: draining or energizing?

• Your inputs: news, social media, conversations

Your 2.0 self doesn’t need a perfect life—but they do need an environment that makes showing up easier.

Step Five: Write the Description (This Is the Magic)

This is the part I love most.

Write a one-page description titled:

“Me, One Year From Now.”

Write in the present tense.
As if this version already exists.

Describe:

• How you care for yourself

• How you show up in your work

• How you handle stress

• What you no longer tolerate

• What you’re proud of

This becomes your north star for the year.

The Goal Isn’t Transformation—It’s Alignment

Your 2.0 self is not a stranger.

They’re you—
with clearer boundaries,
more self-trust,
and a deeper respect for your own energy.

And the beautiful part?
You don’t become them all at once.

You become them one choice at a time.

Here’s to a year of intention, clarity, and becoming the version of yourself that feels most like home. 💫

I can’t wait to hear from all of you what your “ 2.0” version of yourself looks like!

-Tanya

🌟 Why You Should Look Back on Your Year with a “Ta-Da” List — Not Just a To-Do List

At the end of each year (or any meaningful season of your life), most of us pull out the same ritual: set goals for the coming months, jot down resolutions, plan projects, and create a fresh to-do list that (we hope!) will help us become our best selves. But what if there was a better way to acknowledge how far you’ve already come, not just how far you still want to go?

Enter the “Ta-Da” List — a simple but transformative reflection practice that shifts your focus from what you haven’t done to everything you have accomplished.

🎧 Where the Idea Comes From

The concept of a Ta-Da list was popularized by happiness expert Gretchen Rubin on her Happier with Gretchen Rubin podcast. In Episode 134: Write a “Ta-Da” List, Gretchen and her co-host Elizabeth craft and explore the power of this practice — celebrating what we’ve already achieved instead of fixating only on pending tasks. Player.fm

Rather than adding one more to-do list to your ever-growing stack, a Ta-Da list encourages you to reflect, rejoice, and build momentum from your past wins — big and small.

✨ What Is a “Ta-Da” List?

A Ta-Da list is exactly what it sounds like: a record of everything you’ve already done that deserves a “Ta-Da!” — from meaningful progress on big goals to everyday wins that mattered in the moment.

Instead of starting with tomorrow’s priorities, you begin with today’s achievements — or in this case, the past 12 months’ accomplishments.

This simple mindset shift can:

• Boost your confidence

• Reinforce your progress

• Motivate you to keep going

• Help you see patterns of growth you might’ve overlooked

As Rubin explains, making a Ta-Da list helps you notice how much actually happened — which often surprises and energizes people. Gretchen Rubin

📝 How to Create Your Ta-Da List for the Last 12 Months

Here’s a step-by-step process to make your own year-in-review Ta-Da list:

1. Gather Your Memories

Start by collecting tools that help you remember:

• Your calendar or planner

• Photos from your phone

• Journal entries or social posts

• Notes you took during the year

• Email reminders or saved messages

2. Celebrate All Wins — Large and Small

Think about:
Big life wins

• Career milestones

• New skills learned

• Major life transitions

Personal growth

• Tough conversations you navigated

• Healthy habits you started

• Emotional or mental breakthroughs

Unexpected joys

• New friendships

• Tiny moments of happiness

• Things you finished that you thought you never would

3. Write Them Down with Pride

Create your list in a journal, favorite digital app, or even a Canva printable. Start each item with a celebratory mindset:

• Ta-Da: I reorganized our home office.

• Ta-Da: I finished a long-pending course.

• Ta-Da: I prioritized time with loved ones.

4. Reflect on Themes

After writing your list, you might notice themes that help you understand your past year better—like resilience, creativity, connection, or self-care.

5. Share or Save It

You can:

• Share highlights with a friend or community

• Frame it as a keepsake

• Use it as a launchpad for planning next year

🌈 Why This Matters

So often, we sprint toward what’s next that we forget to look back — not to critique what we didn’t do, but to honor what we’ve done.

A Ta-Da list isn’t just a feel-good checklist — it’s a resilience builder. When you acknowledge your wins, you connect the dots between who you were a year ago and who you are now. That’s powerful.

🎙️ Recommended Listening

If you want guidance and inspiration straight from the source, check out:

🎧 Happier with Gretchen Rubin — Episode 134: Write a “Ta-Da” List
In this episode, Gretchen and Elizabeth talk through the idea, explain how to make a Ta-Da list, and offer practical examples of the difference it can make. Player.fm

🌟 Final Thought

Looking back with intention — and celebrating your wins — isn’t self-indulgent. It’s a practice of gratitude, insight, and growth. That’s something worth saying Ta-Da! for. I would LOVE to see what you all come up with for your lists !!!!

Remember, even small things count !

-Tanya

Why a Few Minutes Is Always Better Than None

The Power of Showing Up—Even When Life Gets Busy

Some days run smoothly… and some days run you.
Between a packed real estate schedule, family, workouts, client events, and everything else life throws at us, it’s easy to fall into the all-or-nothing trap.

“If I can’t go for a full workout, why bother?”
“If I don’t have time to read a whole chapter, I’ll just skip it.”
“If my day is jam-packed, I’ll start fresh tomorrow.”

But here’s the truth: doing a little bit is massively better than doing nothing at all.
And that tiny effort—even if it’s just five minutes—creates momentum, builds identity, and keeps you aligned with the person you want to be.

1. Small Efforts Keep the Habit Alive

Think of your habits like a flame.
A full workout… a long run… a 30-minute reading session—that’s a roaring fire.

But on the days you only have five minutes?
That’s the spark that keeps the fire from going out.

Maybe you step out the door for a super-short run—even one mile, or literally five minutes. You still checked in with your routine. You reinforced your identity:

“I am someone who moves my body.”
“I am someone who honors my goals.”

The intensity doesn’t matter nearly as much as the continuity.

2. A Small Win Shifts Your Energy

You know those busy days when you’re pulled in 10 different directions? When everything feels reactive instead of intentional?

A tiny action can change that instantly.

A 5-minute walk.
A single page of a book.
Two minutes of deep breathing.
Tidying one small space.

These little actions anchor you.
They remind you that you’re still steering the ship—even if today’s waters are choppy.

And often?
Five minutes turns into ten.
Ten turns into a full session.
But even if it doesn’t, you still win.

3. Small Actions Compound Over Time

If you read for just 5 minutes a day, you’d finish multiple books a year.
If you did a short run three times a week, you’d stay conditioned all year long.
If you spent five minutes daily on gratitude or planning, your mindset would shift dramatically.

Tiny actions—done consistently—become big results.

We overestimate what we can do in an hour and underestimate what we can do in a few minutes repeated over weeks and months.

4. Removing the Pressure Makes Life Feel Lighter

When your standard is “do something,” rather than “do everything,” you take away the self-judgment that so many of us carry.

Instead of ending the day thinking:

“I failed. I didn’t get to my workout.”

You end the day saying:

“I showed up for myself, even when it was hard.”

That mindset shift is everything.

5. Something Is Always Better Than Nothing—Because You Matter

This isn’t about perfection.
This is about honoring your future self.

When you choose five minutes instead of zero, you’re choosing:

• Progress over paralysis
• Intention over overwhelm
• Self-care over excuses
• Identity over outcome

And day after day, that builds a stronger, more confident, more grounded version of you.

A Simple Mantra for Busy Days

When your schedule feels impossible, try saying:

“A small step counts. A small step is enough.”

Because it is.
And because you’re worth the effort—even the five-minute version.

“It’s not always the end result that matters, but the person we become getting there. “

Tanya

Motivation Monday: Share Your Light… Even If You Feel Insecure

Motivation Monday: Share Your Light… Even If You Feel Insecure

Have you ever held back from sharing something—an idea, a tip, a story, a video—because you were afraid of how you might look or what someone might think? If so, you’re not alone. In fact, that was exactly my topic for today’s Motivation Monday video.

I talked about something that I struggle with too: showing up on camera even when I’m feeling insecure. For me, that includes my big forehead, the extra weight I’m carrying right now, and even the way my mouth moves when I smile. These are the little things my brain loves to fixate on… even when no one else notices or cares.

But here’s what I reminded myself—and wanted to remind you, too:

When you share something that might help, support, or comfort another person, it is not about how you look.
It’s about who you might reach.

It’s about the person who needed to hear exactly what you said.
The person who learned something they didn’t know before.
The person who felt less alone because you showed up.

We don’t inspire others by being perfect.
We inspire them by being real.

So if you’ve been hesitating to record that video, post that photo, share that idea, or put your voice out into the world—take this as your sign. Do it anyway. Put the fear aside, even just for 30 seconds, and hit record. You have something valuable inside you, and keeping it locked away helps no one.

Let the goal be connection, not perfection.

Let the impact you can make matter more than the insecurity you feel.

And trust this truth:
People don’t remember your forehead, your weight, or your smile quirks.
They remember how you made them feel.

This week, choose courage.
Choose authenticity.
Choose to show up—exactly as you are.

Because someone out there needs your light.

Motivation Monday: Three Things ....

🌿 Finding Gratitude in What You See

We often hear about the power of gratitude journaling — writing down a few things each day that you’re thankful for. But lately, I’ve been thinking about something even simpler, and maybe even more powerful: noticing three things you can see right now that make you feel grateful.

It’s an easy habit, one that can be done anywhere — during your morning coffee, while taking a walk, or sitting quietly at home. The idea is to pause for just a moment and really see what’s around you.

Maybe it’s the way the morning light hits your kitchen table.
Maybe it’s your dog peacefully sleeping at your feet.
Maybe it’s the blue sky, the sound of birds, or even your favorite chair that fits just right.

When we take time to notice these small, ordinary details, we shift our focus from what’s missing to what’s already here. This simple act of looking up, looking around, and noticing what’s right in your field of vision helps you reconnect to the present moment — not just in thought, but in feeling.

Try it today: wherever you are, pause for thirty seconds and name three things you can see that you’re grateful for. Don’t overthink it — just look, breathe, and acknowledge.

You might be surprised by how much beauty is already in your world, waiting for you to notice it.

💫 Call to Action:

Over the next week, try making this part of your daily routine. Each day, find three things you can see that make you feel thankful — and really see them. If you’d like, jot them down or snap a quick photo to remind yourself of those small, meaningful moments.

Then share one with me or tag me on social media — I’d love to see what gratitude looks like through your eyes. 🌼

🌻 Choosing Your Word of the Year: One Word That Can Change Everything

Finding clarity, focus, and joy—one word at a time.

✨ Why Choose a “Word of the Year”?

As we close one chapter and open another, many of us feel the pull to set resolutions or long lists of goals. But what if, instead, you chose just one word — a single focus that brings clarity and intention to everything you do?

In the book One Word That Will Change Your Life by Jon Gordon, Dan Britton, and Jimmy Page, the authors share how one simple word can transform the way you live, work, and grow. Instead of juggling endless goals, your word becomes a north star — a guidepost for your choices and energy throughout the year.

🌿 What Makes One Word So Powerful?

• It simplifies — one word gives focus instead of overwhelm.

• It centers you — helping you return to what matters most when life gets busy.

• It connects — linking your personal growth, family life, and business in one unified intention.

• It inspires action — each day becomes an opportunity to live your word in small, meaningful ways.

🪞 Step 1: Reflect on the Year Behind You

Take a quiet moment to think about the past year:

• What brought you joy?

• What challenged you?

• What did you learn about yourself?

• What do you want more of or less of in the year ahead?

This reflection is where your word begins to reveal itself.

🌈 Step 2: Visualize Your Ideal Year Ahead

Picture yourself one year from now — it’s next December.
How do you feel? What’s different?
Maybe you’ve built healthier habits, strengthened relationships, simplified your home, or reignited your creativity.

Ask yourself:

“What kind of person do I want to be this year?”

Your answer often leads you to your word.

🖋️ Step 3: Brainstorm & Choose Your Word

Write down every word that comes to mind. Don’t overthink it — just let them flow.
A few examples to get you started:
Grow. Simplify. Connect. Restore. Brave. Light. Joy. Focus. Grace.

Then circle the one that calls to you most.
The one that feels right — maybe even a little uncomfortable — because growth usually happens outside the comfort zone.

💡 Tip: The right word will feel like both a challenge and a promise.

🌻 Step 4: Make It Visible

Once you’ve chosen your word, bring it to life!

• Write it on a sticky note and put it on your mirror.

• Make it your phone wallpaper.

• Add it to your vision board or planner.

• Wear it on a bracelet or necklace.

The more you see your word, the more you’ll live it.

🧭 Step 5: Check In Throughout the Year

Here’s the part I love to ask my readers and clients — Did you remember your word this year?

We often start strong in January but forget by March.
So make it a ritual to check in:

• Monthly: How did I live my word this month?

• Mid-year: Does it still feel right? Has the meaning evolved?

• Year-end: How did this word shape my choices, relationships, or mindset?

You might be surprised by how much your word quietly influenced your year.

🕊️ A Gentle Challenge

If you chose a word last year, take a minute right now to reflect:

• Do you remember it?

• Did it guide you in any way?

• What worked — and what didn’t?

Then, as you look ahead, pick a new word that fits where you are now.
Write it down in your planner, share it in the comments, or tag me on social media — I’d love to hear your word and cheer you on!

🌼 Word of the Year Worksheet

Year: _______
My Word: _______________________
Why I Chose It: ___________________________________________
How I’ll Live It (3 Actions):

Reminders (Where I’ll See It): __________________________
Quarterly Check-Ins: Jan | Apr | Jul | Oct

🌟 Remember: your word doesn’t have to be perfect — it just has to be meaningful.

💬 Closing Thought

Choosing a Word of the Year isn’t about doing more.
It’s about becoming more intentional — with your time, your energy, and your joy.

So as you plan for the months ahead, ask yourself:

“What word will guide me toward the happiest, healthiest version of me?”

When you find it, you’ll know. 🌻

📘 Inspiration

Based on the book One Word That Will Change Your Life by Jon Gordon, Dan Britton, and Jimmy Page.

This book is a QUICK READ!!! So worth picking up, downloading, or getting it from your local library ( my favorite option !)

Take Care !

Tanya

🌟 Do Something Today Your Future Self Will Be Proud Of

We all have that one thing that nags at us.
Maybe it’s the junk drawer that catches your eye every time you open it.
Maybe it’s the treadmill collecting dust in the corner.
Or maybe it’s that friend you’ve been meaning to call for months, but somehow the days keep slipping by.

Here’s the truth: it doesn’t have to be a big thing to matter.
Your future self isn’t asking for perfection — she’s just asking for progress.

The Power of Small Wins

When you do one small thing today that moves your life forward — even by an inch — you create momentum. Organizing that drawer? It’s not just about the clutter. It’s about creating calm every time you open it. Walking five extra minutes? That’s not just exercise. It’s a quiet vote for your long-term health. Making that phone call? It’s not just a chat — it’s a reminder that connection still matters in a world that moves too fast.

These tiny moments may seem insignificant, but they add up. They’re the stitches that hold together the bigger fabric of a life well lived.

💡 Ideas for Small Wins You Can Do Today

• Tidy one tiny space. A single drawer, a nightstand, or the kitchen counter. Clear space creates clear thoughts.

• Move your body a little extra. Walk one more block, take the stairs, or stretch while your coffee brews.

• Drink an extra glass of water. It sounds small, but it’s an easy way to show your body kindness.

• Send a text or make a quick call. Reconnect with someone you’ve been thinking of. Relationships are what we’ll always value most.

• Write down tomorrow’s top three tasks. You’ll start your day with purpose and clarity.

• Delete 10 old emails. Or unsubscribe from newsletters you never read — digital clutter counts, too!

• Go to bed 15 minutes earlier. Your future self will wake up feeling more rested and in control.

• Put something kind on your calendar. A coffee date, a walk, or even just an afternoon off. It gives you something to look forward to.

• Say one positive thing to yourself. Out loud. Your self-talk matters more than you think.

Each of these small wins might take five minutes or less — but each one is a quiet act of care for the person you’re becoming.

Your Future Self Is Cheering You On

Imagine your future self one week from now, or even six months from now — smiling, lighter, and thankful that you took those little steps. She’s not thinking about the things you didn’t do perfectly. She’s proud that you tried. That you showed up for yourself. That you said, “I’ll start today.”

Because someday, all those “small” choices — the walks, the calls, the decluttering, the extra glass of water, the early bedtime — will have built a life filled with calm, health, and connection.

Start Small, Start Now

You don’t have to overhaul your life.
Just choose one thing today that your future self would thank you for.
Then do it again tomorrow.

Progress is quiet. But it’s powerful.

I would love to hear from you what you might have done to create your “ Small or Big Win “ today :)

Motivation Monday: Permission to not Always " Go for the Grind"

💫 It’s Not Always About “Grinding It Out”: The Power of Slowing Down

We live in a world that glorifies the hustle — the 5 a.m. workouts, the high-intensity sweat sessions, the “no excuses” mindset. But here’s the truth: sometimes your body and mind need something gentler. And that’s not laziness — it’s wisdom. I had to remind myself of this the other day when I decided to just go for a long walk rather than my normal “ Grind it Out ” workout.

There are days when what you truly need isn’t another round of pushing yourself harder, but rather a slower-paced walk that lets you breathe, move, and reconnect.

🌿 Movement Doesn’t Always Have to Be Intense

We often measure the success of a workout by how sweaty, sore, or spent we feel afterward. But movement in any form — even a peaceful walk around the neighborhood — counts. Walking improves circulation, supports joint health, lowers stress hormones, and helps us think more clearly.

Think of it as movement that nourishes rather than drains. It’s not just about calories burned; it’s about energy restored.

🧘‍♀️ The Mental Reset of a Simple Walk

A slower walk can be its own kind of therapy. When you move without the pressure to “perform,” your thoughts settle. You start noticing the little things — the changing leaves, the sound of your breath, the rhythm of your steps. Just walking rather than running let me have the mental space to really see what was around me and take it all in.

That’s when clarity often sneaks in. It’s where creative ideas spark, worries soften, and your head feels just a bit lighter.

💬 Listening to Your Body, Not Your Ego

Pushing hard has its place. Growth does require effort. But balance requires knowing when to rest — or simply to move differently. Listening to your body is a form of respect. It’s recognizing that slowing down doesn’t mean giving up; it means tuning in.

🌸 A New Kind of Progress

So next time you feel guilty for taking a walk instead of “grinding it out,” remind yourself that you still showed up for yourself. You still moved your body. You gave your mind space to breathe. Maybe even make a note in your journal ( if you have one :) of how you feel after taking even a short walk.

Sometimes the best progress happens when you stop forcing it.

Motivation Monday: Adding More Laughter and Fun Back Into Your Life

When was the last time you really laughed — I mean the kind of laugh that makes your cheeks hurt and your stomach ache? For many of us, life has become a steady rhythm of responsibility, stress, and productivity. We’re checking boxes, managing homes, and juggling work and family — but fun? That somehow slipped off the to-do list.

Mel Robbins recently shared an episode all about adding fun back into your life, and it’s a message worth taking to heart. Fun isn’t a luxury — it’s a necessity. It’s what keeps you connected to joy, creativity, and the part of yourself that feels fully alive. Here is the link to her most recent episode that sparked my idea for this post.

Mel Robbins : Ways To Add More Fun to Life https://open.spotify.com/episode/2hovcIleL6pQjH75vFZuOy?si=EKs9j3V_SSmktUHzjrUbNQ

Why Laughter Matters

Laughter really is medicine. It lowers stress hormones, boosts your immune system, and helps you feel more connected to others. But beyond the science, it just feels good. When you laugh, even for a few seconds, it’s like hitting a reset button on your mood.

Find Friends Who Make You Laugh

If you think about your favorite people, chances are they’re the ones who make you laugh until you can’t breathe. Seek those people out. Schedule time with them — even if it’s a quick coffee, a phone call, or a text thread full of inside jokes. And if you don’t have much free time, that’s okay. Make the small moments count. A five-minute chat with a funny friend can shift your whole day.

Can you meet a good friend to play a game and have a regular “ Game Night “ What about getting together with friends to do some new silly holiday traditions?

Do Things Just for the Fun of It

As adults, we often only do things that are “productive” or “make sense.” But what about doing things just because they’re fun? Go for a spontaneous drive with music blasting. Take a dance class even if you have two left feet. Try pickleball, karaoke, or painting rocks — anything that brings a smile to your face.

Fun doesn’t have to be big or expensive — it just has to make you feel lighter.

If You Don’t Have Time for Friends… Laugh Anyway

Some days are just too packed. When that happens, don’t forget that laughter can still find you. Watch a few funny videos that make you belly laugh — the kind that you have to replay twice because you can’t stop giggling. Queue up a feel-good comedy. Listen to a podcast that always cracks you up. It all counts.

My husband is great about finding the funniest videos on Instagram and sharing them with me, always on the days I need that laughter the most ! Do you have a friend who has a knack for finding funny videos or can you both share them as a new routine ?

Make Fun a Habit

What if “fun” became part of your weekly routine, not a rare event? Try writing “something fun” on your calendar each week. Even if it’s just 20 minutes, you’ll start to notice how much lighter you feel.

Because here’s the truth: joy doesn’t just happen — we have to invite it in.

So go ahead — laugh more, play more, and give yourself permission to have fun again. You’ll be amazed how much better life feels when you do.

I truly believe that we all need more laughter in this world, even if it’s just for a moment or two.

-Tanya

Motivation Minute: What If You " Paused" Your Fear for a Week ?

What Would Your Life Look Like Without Fear? Try One Week and See

Fear is sneaky. Sometimes it’s obvious—like the nervous flutter in your chest before speaking in public. Other times it’s quiet—like the hesitation to try something new, make a phone call, or say what’s really on your mind. Fear often disguises itself as “I’m too busy,” “maybe later,” or “that’s just not me.” But what if fear wasn’t the thing holding you back?

Imagine, just for a moment, what your life would look like if you put fear aside.

• Would you finally start that project you’ve been thinking about for years?

• Would you reach out to someone you’ve been too nervous to call?

• Would you try something or go somewhere that you have been too afraid to try or experiment with?

• Would you sign up for that class, book that trip, or share your ideas out loud?

The truth is, fear often keeps us living small. It makes us believe comfort equals safety, but comfort can also mean missed opportunities, unspoken words, and dreams left on the shelf.

A One-Week Experiment

What if you didn’t have to commit forever? What if you just experimented for one week with living as if fear didn’t get a vote?

Here’s how to try it:

1. Identify your fears. Write down the things you’ve been avoiding—big or small.

2. Write Down “ Worst Case” : Once you have noted some of your worst and recurring fear thoughts, jot down what is the worst case scenario should your worst fear materialize? Sometimes writing that down can make us realize that perhaps it’s not as terrible as we imagined.

3. Pick one each day. For seven days, do one thing you’d normally hold back from because of fear.

4. Start small. Maybe it’s making a phone call, signing up for a class, or saying yes to something new.

5. Notice what happens. Journal how you feel after each action. Did it turn out as badly as your fear predicted? Or did something surprising open up?

6. Reflect. At the end of the week, ask yourself: How did this change me? What felt different? What possibilities opened up?

Why This Works

Fear doesn’t go away. The trick is learning to act with it, instead of waiting for it to disappear. Often, when we step into the thing we fear, we realize the story we were telling ourselves was far scarier than reality. Courage is simply fear plus action.

What Could Change?

You might feel more energized.
You might discover a hidden strength.
You might find out people are more supportive than you thought.
You might even take the first step toward a dream you thought was impossible.

The only way to know is to try.

So this week, give yourself permission to live one week as if fear doesn’t control you. Take the leap. Say the words. Do the thing. And see just how different your life can feel.

Planning Seasonal Joy: How to Make Time for the Little Things That Matter

Do you ever feel like the seasons fly by, and before you know it, you’ve missed out on the special moments you love most? Maybe you had big plans to make homemade ice cream in July, go apple picking in September, or host a cozy campfire night in October—but somehow life got busy, and those memories never happened.

The truth is, the things that bring us joy rarely happen by accident. They happen when we make space for them. Planning ahead is the key to making sure the simple, meaningful traditions you love don’t slip away.

Here’s how you can plan seasonal joy—so every season feels full and memorable.

1. Start with a Seasonal Bucket List

At the beginning of each season, make a short list of experiences you’d love to enjoy. Keep it simple—three to five activities are plenty. These should be things that truly light you up, not just “should-do’s.”

• Spring: Visit a local flower festival, start an herb garden, take a long walk on the first warm day. I love making a note of seeing the first snow drop flower that pops up !

• Summer: Make homemade ice cream, spend an evening stargazing, enjoy a beach day, host a campfire with friends.

• Fall: Go apple picking, bake pumpkin bread, take a foliage drive, light the first fire in the fireplace.

• Winter: Try a new soup recipe, build a snowman, have a cozy movie night with blankets, or visit holiday lights. Try a new winter sport that you’ve never tried before !

2. Put It on the Calendar

Dreams become real when they’re scheduled. If you want to host a campfire in July or go apple picking in September, block it off in your calendar now, not later. Treat these joyful activities like appointments with yourself—because they’re just as important.

I think putting things on actual paper counts for something. You can grab a full year calendar from the dollar store just to use for planning these special traditions. TINY investment with a HUGE return :)

3. Plan in Advance, But Keep Flexibility

Having your seasonal list mapped out means you’re less likely to forget, but remember: life happens. Weather, busy weeks, or unexpected changes might shift your plans. Give yourself the freedom to move things around, but don’t skip them entirely.

4. Include Family & Friends

Some of the best seasonal memories are shared. Let your kids, partner, or friends add ideas to the list. You may be surprised what traditions they love most—or which new ones they want to try.

5. Celebrate the Small Things

Seasonal joy doesn’t have to be elaborate. A simple bowl of homemade ice cream in July or hot chocolate after a winter walk can become a tradition that anchors you to the moment. Often, it’s these little rituals that end up being the most meaningful.

✨ The takeaway: Time passes quickly, but when you plan ahead, you’re much more likely to create the memories you’ll look back on with joy. Each season has something unique to offer—don’t let it slip by unnoticed.

So grab your calendar, make your list, and start planning. The seasons are waiting for you.

Motivation Monday: The Power of Fresh Air

The Power of Five Minutes: Why Fresh Air (and a Few Trees) Can Change Everything

We live in a world that moves fast. Our to-do lists stretch longer than the daylight hours, and our screens constantly call for our attention. Trust me when I tell you that I struggle with all of those !

But what if just five minutes outside—just five minutes—could help you reset your mind, lift your mood, and reconnect with yourself?

Turns out, it can. I don’t think that I have EVER regretted stepping outside and taking a minute to just hit the pause button.

Fresh Air Is a Form of Medicine

Stepping outside for even a few minutes gives your brain a break. Fresh air increases oxygen flow, which helps improve focus, reduce stress, and support a healthy immune system. You don’t need a full afternoon hike or an elaborate retreat. Just walk out the door, take a few deep breaths, and let your body respond. It’s almost instant.

The Magic of Trees and Trails

If you’re lucky enough to have access to a park, trail, or patch of woods—even a small one—go there. For any of you who are reading this that live right here in the Berkshires, we have woods all around us ! I don’t think that there is a town in the Berkshires that doesn’t have access to public land/woods within 10 minutes of anywhere you might be. Being in the woods does something powerful. Research shows that time in nature (even just a few minutes) can lower cortisol, the stress hormone, and improve your mood and energy levels. This practice is known as “forest bathing” in Japan, and it's considered essential for mental and emotional well-being.

It Doesn’t Have to Be Perfect

You don’t need hiking boots or a backpack. You don’t need to drive an hour to a mountain trail. Just open your door. Step onto the porch. Walk around the block. Sit on a log. Smell the air. Look at the sky. Touch a tree.

Nature doesn’t ask anything of you—except that you show up.

Build a Simple Habit

Start with five minutes. Make it part of your morning coffee ritual, or your end-of-day reset. Walk your dog without your phone. Sit on your stoop and just be. You’ll be amazed at what those few minutes can do. And chances are, you’ll start to crave it. Remember my earlier post this month about the “ Merlin App” Great time to open that !

A Gentle Invitation

This isn’t another task on your list. It’s an invitation. To breathe, to listen, to reconnect—with the world around you, and with yourself.

So today, find your patch of sky. Let the air touch your skin. And if you can, step into the woods. Even for just five minutes.

It counts. And it matters.

I hope that this reaches someone that needed the nudge

"Nature is fuel for the soul"

Richard Ryan, Professor of Psychology at Rochester University 

The Amazing Merlin App: How It Calmed My Soul

Take a Moment: How the Merlin App and Birdsong Can Help You Slow Down

In a world where every moment feels scheduled and packed to the brim, finding small ways to pause and reconnect with the natural world can be truly healing. One of the simplest — and most rewarding — ways to do that? Just sit outside and listen to the birds.

The Merlin Bird ID app, created by the Cornell Lab of Ornithology, has become a gentle daily companion for many people who want to slow down, unplug, and enjoy a little stillness. With just a tap, you can identify the birds singing around you in real time. But beyond identification, the app offers something deeper: an invitation to pause. I am so thankful to my client who introduced me to the app many months ago. NEVER did I see myself as a bird person…. but now it’s safe to say I might just be that.

A Five-Minute Reset

You don’t need a forest or a day off to make space for this. Step outside your back door, sit on your porch, or lean against a tree. Open the Merlin app, hit "Sound ID," and just... listen.

Within seconds, you’ll begin to notice the subtle differences in each chirp, call, or song. The friendly chatter of a chickadee, the lilting notes of a song sparrow, or the curious “cheer-up, cheerily” of an American robin can draw your attention away from to-do lists and inboxes, and back into the present moment.

It becomes a kind of meditation. Instead of focusing on your breath, you're focusing on the sounds of the wild — the pulse of nature that’s been there all along, just waiting for you to notice. You might even get to the point where you hear a new sound that you know you haven’t heard before!

Why It Works

Listening to birdsong has been shown to have real mental health benefits, including reduced stress and increased feelings of calm and connection. The Merlin app enhances that experience by gently teaching you the names of your new feathered companions, adding a layer of mindfulness and curiosity to your break.

You’re not just hearing birds — you’re meeting them.

A Daily Ritual Worth Keeping

Try it once, and it might become a habit. A morning coffee on the deck with Merlin running in the background. A quiet moment after lunch on a park bench. Even five minutes in your backyard before dinner. It's a low-effort, high-reward ritual that can bring peace, wonder, and a deeper appreciation of the world right outside your window.

So next time you're feeling overwhelmed, take a moment. Open the app, step outside, and let the birds do the talking. You just might find that they say exactly what your soul needed to hear.

If any of you give this a try, I would so love to hear what you thought !

Cheers to the birdies in our world :)

Tanya

Motivation Minute: What Does the New " 2.0" Version of You Look Like?

How to Start Your Upgrade

1. Audit Your Current Version

Before you rewrite your next chapter, take a moment to assess where you are. What’s working? What’s draining you? What’s missing? Self-awareness is the foundation of transformation.

Ask yourself:

• What parts of my life feel outdated?
  
  

• What am I craving more of?
  
  

• What’s something I’m doing just to please others?
  
  

2. Design Your Ideal Identity

Who is the 2.0 version of you? Visualize them. What do they wear? How do they move through the world? What do they no longer tolerate? What brings them joy?

Give this new version of yourself permission to exist. Imagine the bold, grounded, healthy, and fulfilled version of you—and begin aligning with their mindset, habits, and energy.

3. Choose One Small Upgrade at a Time

You don’t need to overhaul your entire life overnight. Just like any software update, progress happens step-by-step.

Maybe it’s:

• Waking up 30 minutes earlier for quiet time
  
  

• Reading for 10 minutes a day
  
  

• Saying “no” without guilt
  
  

• Finally signing up for that class or trip
  
  

Every small shift moves you closer to your 2.0 self.

4. Limit Your Changes—10 or Fewer

As exciting as reinvention can be, it’s important not to overwhelm yourself by trying to change everything all at once. Limit yourself to no more than 10 new habits or changes. This keeps your transformation focused, realistic, and sustainable.

Trying to do too much at once often leads to burnout or giving up entirely. But a handful of meaningful, well-chosen upgrades? That’s where real momentum builds. Quality always beats quantity.

Start with 3–5 changes that matter most to you, and let the rest unfold naturally as you gain confidence and clarity.

5. Surround Yourself with Supportive Energy

Upgrading your life might mean upgrading your circle. Spend more time with people who light you up, not those who dim your shine. Look for expanders—those living in ways that inspire you to level up. If you have a close friend, maybe even share the “ upgrades” you’re hoping to make for yourself.

6. Give Yourself Grace

Growth isn’t linear. You’ll have days when you fall into old patterns. That’s okay. The goal isn’t to be flawless—it’s to be intentional. Every choice is a chance to return to the new path you’re carving.

Embrace Your Next Chapter

The beauty of becoming “You 2.0” is that it’s yours. You get to write the rules. You get to reintroduce yourself to the world, grounded in your truth, purpose, and power.

You’re not starting from scratch. You’re starting from experience—with new clarity, fresh vision, and a heart ready to grow.

This is your upgrade season. Don’t be afraid to reboot. The next version of you is going to be extraordinary.

I can’t wait to hear from you all if you try this project

Tanya

Run With Heart: How to Start a Running Program by Listening to Your Heart Rate, Not the Clock

If you’ve ever started running and quickly burned out because you felt too slow, too tired, or like you weren’t improving fast enough, you’re not alone. A common trap new (and experienced) runners fall into is chasing speed or distance before their body is ready. But what if you could ditch the pressure of pace and miles—and train smarter by focusing on your heart?

Welcome to heart rate-based running. I can attest to it as I recently tried it myself. I wanted to try something new as I was feeling SUPER discouraged after putting on some extra weight and just not finding enough time to get out for my runs.

Why Heart Rate Matters More Than Pace

When you run, your heart rate reflects how hard your body is working. Unlike pace or distance—which are influenced by terrain, weather, and how much sleep you got—your heart rate tells the truth about your effort level.

Training by heart rate ensures you stay in the right effort zones to build endurance, improve fitness, and avoid burnout or injury. Plus, it’s way more forgiving than constantly chasing a specific pace.

The Heart Rate Zones, Explained

Most heart rate training systems break things down into five zones:

• Zone 1 (Very Light, 50–60% of max HR)
  Easy walking or very light jogging. Good for recovery and warming up.

• Zone 2 (Light, 60–70%)
  The goldmine for beginners. This zone builds aerobic endurance and teaches your body to burn fat efficiently. You should be able to hold a conversation here.

• Zone 3 (Moderate, 70–80%)
  Often called the “gray zone.” It feels like you’re working, but not pushing. You’ll spend time here later, but beginners don’t need much of it early on.

• Zone 4 (Hard, 80–90%)
  For short, intense efforts. Not beginner-friendly until you’ve got a strong aerobic base.

• Zone 5 (Max Effort, 90–100%)
  Sprinting. Rarely needed unless you're training for speed or racing competitively.

🩺 You can estimate your max heart rate as 220 minus your age, though a more accurate number can be found through lab testing or a structured workout.

Getting Started with a Heart-Based Running Program

Here’s how to structure your running journey with heart rate in mind:

Step 1: Get a Heart Rate Monitor

A chest strap is most accurate, but many smartwatches do a decent job. Just don’t rely on the treadmill handles or estimations.

Step 2: Commit to Running Slow

Seriously. Slower than you think. If you’re new, Zone 2 may mean walking with bursts of jogging. That’s okay. You’re building aerobic efficiency, and that takes time.

Step 3: Run for Time, Not Miles

Start with 20–30 minutes in Zone 2, three times a week. Focus on keeping your heart rate steady—not your pace.

Step 4: Track Progress

As your fitness improves, you’ll notice your pace increasing at the same heart rate. That’s the magic of this approach: your body gets stronger without feeling like it’s being punished.

Step 5: Be Patient

Heart rate training is a long game. But it’s sustainable, and it builds a rock-solid base you can expand on with speed or distance later.

Final Thoughts: Run Easy to Run Strong

Running by heart rate removes the ego from the equation. It allows you to focus on how your body feels rather than how fast it goes. You might be surprised how freeing it is to let go of the numbers on your watch and just tune in to your breath, your rhythm, and your heart.

In a world obsessed with pace and Strava stats, running by heart rate is a quiet, powerful rebellion—and your heart will thank you for it.

When It Snows In April: How To Still Celebrate Spring

When Spring Wears a Winter Coat: Celebrating the Season Even When It Snows in April

Spring officially arrives in March, and with it comes the promise of warmer days, budding trees, and the cheerful return of birdsong. But if you live in a place where April snow isn’t just a possibility but a regular guest, you know the season doesn’t always arrive wearing pastels and sunshine. Any of us who have lived in the Berkshires for more than a year, definitely know this to be true. 

Still, even with a dusting of snow on the daffodils, spring is worth celebrating—and maybe even more so when it’s wrapped in a bit of winter’s sparkle. Here’s how to lean into the beauty of this seasonal in-between and welcome spring with open (and maybe mittened) arms.

1. Let Nature Surprise You

There’s something undeniably magical about snow resting gently on new blooms. Crocuses poking through frosty ground. Robins fluffed up against a cold breeze. These little contrasts remind us that change doesn’t happen all at once—and that’s okay. Let nature’s rhythm guide you into spring with wonder rather than impatience. I know that I have heard the little hopeful birds chirping for weeks! If they aren’t losing hope, we can’t either ! 

2. Decorate Anyway

Put up your spring wreath. Arrange those tulips on the table. Light a candle that smells like fresh rain or blooming lilacs. Sometimes the simple act of bringing spring inside helps shift your mindset, even if you’re still wearing your winter boots outside. Even getting flowers from the store that have an amazing scent, such as daffodils, might just be a game changer!

3. Take a Walk in the Chill

Spring snow has a different feel from the deep freezes of January. It’s lighter, often melting by mid-afternoon, and the air smells more alive. Go for a walk, breathe in that earthy mix of thaw and renewal, and listen—really listen—for the sounds of spring under the silence of snow. There’s something poetic about it. When that sun shows itself, take a moment to sit outside and look up and soak it in. ( even if you’re still wearing a hat, scarf, and gloves lol) 

4. Start Something New

Whether it’s clearing out a closet, starting seedlings in your windowsill, or journaling about the season ahead, spring—even with snow—is an invitation to begin again. Don’t wait for the “perfect” weather. New beginnings happen in all kinds of conditions. What changes would you like to see for yourself in this next season? 

5. Embrace the Humor of It

Let’s face it: Snow in April is kind of funny. You just swapped out your winter gear, and now it’s back. Laugh at it. Take a picture of your snow-covered patio furniture and call it “New England chic” (or insert your region’s name here). Find the charm in the absurdity. It’s part of the experience. I know that I made the mistake of putting my ice scraper away last week ( I NEVER ….EVER.. do this before May and I forgot !) 

So yes, it might snow in April. And that might feel frustrating when you’re craving sandals and sunshine. But spring isn’t just a temperature—it’s a shift, a stirring, a sense of hope. And that, snow or not, is always worth celebrating.

The first day of spring is one thing, and the first spring day is another. The difference between them is sometimes as great as a month. ~Henry Van Dyke

What's Your " Screen Time" Looking Like Lately ?

Taking a "Time Out" from Your Phone: A Reality Check on Screen Time

In today’s digital world, our phones have become an extension of ourselves. Whether it's checking emails, scrolling through social media, or watching videos, we often don’t realize just how much time we’re spending on our screens. Taking a “time out” from your phone can be a powerful way to regain balance, boost productivity, and improve mental well-being. One of the first steps? Checking your daily screen time.

The Wake-Up Call: Checking Your Screen Time

Most smartphones now have built-in features that track screen usage. If you’ve never looked at yours, you might be in for a surprise. To check your screen time:

• iPhone: Go to Settings > Screen Time and view your daily and weekly reports.

• Android: Navigate to Settings > Digital Wellbeing & parental controls to see a breakdown of your phone usage.

Once you see the numbers, ask yourself: Is this how I want to be spending my time? I have to say that I think for most of us, we will be shocked to actually see the amount of time that we are looking at our phones each day.

The Benefits of a Phone “Time Out”

Taking intentional breaks from your phone has multiple benefits:

• Reduced Stress & Anxiety: Less screen time means fewer notifications and digital distractions, helping you feel more present and less overwhelmed.

• Improved Sleep: Excessive phone use, especially at night, can interfere with your sleep cycle. Cutting back on screen time before bed can lead to more restful sleep.

• Stronger Relationships: By putting your phone down, you can engage more meaningfully with family, friends, and coworkers. I think that the people we share time with deserve to have our undivided attention and not feel that we are only “ Partially There”

• Increased Productivity: Without constant phone distractions, you can focus better and get more done in less time.

How to Take a Screen Time “Time Out”

If you find your screen time is higher than you'd like, here are some practical ways to cut back:

1. Set App Limits: Many phones allow you to set daily limits on social media and other time-consuming apps.

2. Schedule “Phone-Free” Time: Designate certain hours of the day where you put your phone away—like during meals, workouts, or before bed. You can also just decide a few times a day to set the phone aside. Even starting with 5 minutes is a start ! :)

3. Use “Do Not Disturb” Mode: Reduce interruptions by turning off non-essential notifications.

4. Replace Screen Time with Other Activities: Swap scrolling for activities like reading, exercising, or spending time outdoors. You would be amazed at how transformative even a 5-10 minute walk can be. No phone, just your thoughts and the fresh air. If you bring someone with you on the walk, it’s a great time to talk with zero interruptions.

5. Try a 24-Hour Digital Detox: Pick a day to completely unplug and see how you feel without constant digital engagement. This might be close to impossible so perhaps start with a morning or evening with taking a phone break?

A Healthier Relationship with Your Phone

Your phone is a tool—not a necessity. By checking in on your screen time and taking regular breaks, you can reclaim valuable hours in your day. The goal isn’t to eliminate phone use altogether but to create a healthier, more intentional balance.

So, take a moment today to check your screen time. You might be surprised—and inspired—to take a well-deserved “time out.”

I would love to hear any of your thoughts and experiences if you decide to give this a try!

Tanya