How Daily Affirmations Can Help Shape Your Life for the Better

daily positive affirmations speak to yourself in mirror for positive reinforcement of self love and self worth.

This article was written by Sasha from thechachablog.com.


www.thechachablog.com thrives to provide a sense of community, light, and love in all things.

Check me out on IG (www.instagram.com/sasha___monique) and on Pinterest (www.pinterest.com/thechachablog) and let’s connect!

Community is all we have and when we come together, we are always stronger for it.


The Power of Daily Affirmations for Building Self-Love and Self-Worth

When living in a world that is so deeply rooted in social media and personal image, it can be hard to turn off that constant comparison in your head, even when you put your phone down.

Social media has made it very hard to differentiate what is reality and what is not and it has caused a lot of suffering for many people.

A powerful tool that can be used for good has caused many to lose their sense of worth and confidence.

Something I have found to help keep me grounded and rooted in who I am has been focusing on how I talk to myself and treat myself daily.

I always say, if you wouldn’t talk to your friend the way you talk to yourself, there is an issue that needs to be fixed.

Insert daily affirmations!


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From our amazing guest blogger, learn how to incorporate daily affirmations into your life, in order to improve self love and feelings of self worth.
profile image of sasha from thechachablog. her introduction to this guest blog post.

Hey Y’all!

Chas here, just your average single mama in sunny SoCal providing a safe space on the internet to discuss all things mental health, motherhood, and women empowerment-related!

After going through many difficult times in my life, I kept searching for some place to get answers or to just feel like I wasn’t alone. After many years of not finding it, I decided it was in my power to create it. So here we are!

What Are Daily Affirmations?

Daily affirmations are positive statements that help train your brain both consciously and unconsciously to focus on a goal.

That goal can be anything from work-related to self-esteem related.

The goal of these powerful mantras are to overcome that negative voice we all have in our heads, in addition to diminishing self-sabotaging behaviours or thoughts.

Instead of focusing on negativity within ourselves, we are redirecting our focus to positivity.

When we focus on speaking positively about ourselves, we re-train our brain to work for us instead of against us.

This mental shift has such a profound affect especially if you suffer from a mental illness such as depression, anxiety, OCD, and more.


The ultimate guide to positive affirmations and how using them daily can change your life for the better. Be the best you, you can be.

How to Incorporate Affirmations Into Your Daily Routine

A great way to start incorporating positive affirmations into your life, is by first committing.

Focus on the next seven days to make it a point to create a routine in the morning that lets you focus on your intentions and start your day on a positive note.

When you wake up, avoid checking your phone first thing. Instead go to your bathroom and while brushing your teeth (or doing whatever it is that you do right in the morning), focus on what your intention is for the day and a goal you have for yourself.

Make sure you are standing in front of a mirror!

When you have set your intention, think of a mantra that goes with that intention. See some examples below!

Whatever mantra you have chosen (there is no right or wrong), repeat it 3-5 times while looking at yourself in the mirror.

Focus on your breath in-between reciting your affirmation.

Once you have completed, go and drink 8oz of water before consuming anything else.

Continue to focus on your intention, and then carry on about your day!


Learn the secret powers of daily affirmations for a better life. Treat yourself right and learn to develop your opinion of yourself for ultimate happiness.

Examples of Powerful Affirmations

25 examples of some powerful affirmations are:

  1. I choose to let go of negative self-talk.
  2. I am strong, I am beautiful and I am worthy of all good things in life.
  3. I am capable of anything I set my mind to.
  4. I love and accept my true self.
  5. I choose to forgive myself and let go of any past mistakes.
  6. I set healthy boundaries and take time to focus on myself as needed.
  7. I choose to let go of all things I have no control over in my life.
  8. I am committed to choosing me, each and every day.
  9. I am committed to saying no to things that no longer serve me.
  10. I am prioritising my emotional, mental, and physical health today.
  11. I choose to live my best life.
  12. I deserve to feel loved and to feel happy.
  13. I am in charge of how I feel and today I choose happiness.
  14. I am love.
  15. I am compassion.
  16. I radiate positive energy.
  17. Today is filled with endless possibilities and I am worthy of all.
  18. Today is amazing and things are going to happen for me.
  19. I am beautiful.
  20. I believe in my abilities.
  21. I have the power to change my story.
  22. I use my failures as a stepping stone.
  23. No one can make me feel inferior.
  24. I breathe in peace and breathe out fear.
  25. Today I let go of self-criticism.

Feel free to write down your own and put them on sticky notes around your home!

Have them serve as a constant reminder of your commitment to caring for yourself and loving on yourself!

Here’s to honoring our worth!

XO,
Chas


This article was written by Sasha from thechachablog.com.


www.thechachablog.com thrives to provide a sense of community, light, and love in all things.

Check me out on IG (www.instagram.com/sasha___monique) and on Pinterest (www.pinterest.com/thechachablog) and let’s connect!

Community is all we have and when we come together, we are always stronger for it.


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Drink More Water – The Benefits + How to Establish the Habit

Hello and welcome to this week’s blog post! I’m back again, and today I want to discuss the benefits of a basic human need…drinking water.

Some readers might think this is a topic that doesn’t need a discussion, as it is quite imperative to our survival.

But it is really surprising how many of us drink little to no water daily.

Want to skip ahead?

1. The Physical Benefits
2. The Psychological Benefits
3. My Personal Experience
4. Establish Drinking Water
as a Habit

5. How Much Water Should
We Be Drinking?

I was one of these people for a long time and have only recently changed my ways.

Over the last 3 months, I have really noticed a difference in how I feel and positive changes in my body. And this is all because I began drinking more water.

I want to discuss my personal experiences with the wonders of hydration later on in this article.

But for now, let’s get into the sciencey bit.


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learn how to drink more water and why you should establish the water drinking habit for your health and fitness benefits

The Physical Benefits

By ‘physical benefits’, I am referring to the changes we notice to the external parts of our bodies, these are usually the changes and benefits most talked about when it comes to water consumption.

1. Boosts your performance during exercise

Physical exertion is the number one reason people stop exercising. They are too tired to carry on. But what if there was a way to extend the period of energised movement?

There is…drinking water is the answer.

Your physical performance can be almost instantly improved by hydrating.

This is especially important when exercising intensely or in hot conditions (see here).

Drinking a good amount of water can prevent reduced motivation and exhaustion.

I have also found, it makes exercising feel less difficult, physically and mentally.

2. Speeds up weight loss

Water is a fast and easy way to boost your metabolism. It is so simple, drink water and lose weight quicker and more efficiently.

A boost in your metabolic rate, helps your body to burn more calories on a daily basis. Therefore, resulting in weight loss.

A great tip is to drink a glass of water 30 minutes before your next meal. It can make you feel fuller and as a result, you intake fewer calories (see here).

water splash drinking drink h2o aqua bottle droplets liquid benefits health fitness
Photo by Samara Doole on Unsplash

3. Keeps your skin bright and tight

When dehydrated, the skin can become more vulnerable to skin disorders and wrinkling.

Drinking more water can prevent this from happening.

Keeping your body hydrated, will keep your skin hydrated and, in turn, promote the production of collagen.



The Psychological Benefits

The psychological benefits of staying hydrated refers to the affects on the brain and behaviours. These changes are not as commonly discussed as the physical changes as they are often not as obvious.

1. Improves your brain functionality and boosts energy levels

Studies have shown that just mild dehydration (fluid loss of 1-3%) can negatively affect your energy levels and mood, resulting in a poorer performance of your brain and memory.

This is because your brain is highly influenced by your water consumption.

Therefore, increasing the amount of water you are drinking, and staying hydrated, helps your brain and energy do the best they can.

water splash drinking drink h2o aqua bottle droplets liquid benefits health fitness chillys macbook laptop flat lay

2. Prevents the risk of headaches and can treat existing ones

Dehydration and headaches often go hand-in-hand.

Getting a headache is one of the number one symptoms that you are not drinking enough water (see here).

Studies have also shown a correlation between drinking water and the relief of headaches.

3. Can enhance your mood

Similarly to improved brain functionality, keeping hydrated can also positively affect your mood.

Dehydration has been linked to an increase in fatigue and confusion. This unhealthy state can also progress to feelings of anxiety.

Therefore, as a result of drinking water, your mood is likely to be more positive.


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My Personal Experience

As I’m sure you know, there are a tonne more benefits to drinking water and staying hydrated. The list could go on forever.

If you would like to find out more about the positive effects, go ahead and click here.

Along with the enhancements listed above, I also felt a lot of changes to my mental state and overall energy levels.

Firstly, I noticed improvements in my bodily functions. Everything just seemed to work a bit smoother and more efficiently (although I definitely needed to use the toilet more).

I think because my body and its functions felt better, so did I.

My energy and efficiency seemed to double overnight. I now have more energy to be productive and more energy and drive during exercise.

These changes over the past months have also positively affected my mental health. Having more energy and getting more things done, has made me feel happier than I have in forever.

I have loved the differences I have found in myself due to my perseverance with drinking more water and instilling this habit.



Establish Drinking Water as a Habit

Remembering to keep drinking water throughout the day, hasn’t always been as easy for me as it is now.

For someone who only really had a drink with a main meal, it was very unusual for me to be drinking throughout the day, and to choose water over a fizzy drink.

It has taken me about a month to really get the hang of this habit and imprint this into my way of life.

So here is how I did it so you can too!

Invest in a quality water bottle or flask

I purchased a Chilly’s bottle and can not recommend it enough. It is great value for money, as the quality is outstanding and the bottle keeps my water cold for longer than I even need.

I love my water bottle so much, I actually want to drink from it. This investment really kickstarted my waterdrinking and has continued to remind me to stay hydrated.

I seriously recommend everyone gets a reusable water bottle. Not only for yourselves, but also for the environment.

7.7 billion single-use water bottles are used each year, in the UK alone. Most end up polluting our rivers and seas, often endangering wildlife.

Set yourself a goal

In the early days of establishing your habit, it can be very important to set yourself a goal to keep in mind throughout your journey.

For me, I started by simply having a sip of water from my water bottle whenever I remembered.

Eventually, when I was doing this regularly, I set myself a new target to consume a certain amount of cups per day.

Every time I reached my goal, I celebrated my success then set a new one.

Finally, I managed to drink the NHS’s recommended daily allowance with ease.

water splash drinking drink h2o aqua bottle droplets liquid benefits health fitness girl woman insta menu restaurant cafe pub
Photo by Pontus Ohlsson on Unsplash

Track your daily water intake

This was a big one for me. Tracking how much water you drink, can encourage you to drink more by giving yourself a sense of achievement.

You should celebrate every day that you get closer to your goal and the days you reach it.

Tracking your intake is also important to make sure you are on the right track and are consuming the amount you set out to.

If you have a diary or bullet journal, I recommend creating a monthly habit tracker and making a note of how many glasses you are drinking each day.

Have a glass of water with every meal

By using food as a reminder to drink water, you are much more likely to remember to do it.

I used to always have a fizzy drink or fruit cordial with my meals. This meant I was consuming more sugar and not getting as much water as I needed.

By ensuring you only drink water with your food, you are adding to your daily total whilst keeping yourself hydrated throughout meals.

Keep water by your bed

Having a drink of water just before you go to bed and as soon as you wake up is a great practice, and one which benefits your body in many ways.

Make sure to fill up your water bottle or glass before you get into bed so it will be waiting for you in the morning.

This is an easy reminder for yourself, as well as being a great way to kickstart your mornings.


we've all heard that drinking lot of water is good for us, but to what extent? How can it change our lives for the better and what unusual benefits are there? Find out here. blog blogger newbie beginner blog post writing community website health fitness water benefits drinking drink beverage h2o aqua liquid advantages life-changing establish encourage instil habit healthy drink more glass cup litres recommended

So How Much Water Should You be Drinking Daily?

Unfortunately there isn’t a straightforward answer to this question.

Many different scientific studies has revealed many different results. Results which are all similar and prove the benefits of drinking water, but have lead to slightly different recommendations.

The recommended amount of water to intake daily, mainly differs from country to country. This can be linked to different climates; the warmer the climate, the more you should drink.

For this article, I use and refer to the UK government’s recommended 6-8 cups or glasses of water per day. This is equivalent to around 1.2 litres.

This includes drinking low-fat milks and low-sugar drinks, including tea and coffee. However, I personally only track my pure water consumption.

But if you would like to, or feel the need, to drink more water than this, please do. You would have to drink between 0.8 to 1.0 litres of water per hour to be at risk of over-hydration.



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Starting a Mindful Morning Routine

It’s Friday again and I’ve managed to pull another blog post out the bag! That’s going on my list of achievements.

So today, I wanted to outline the new practices I have started using as part as my morning routine, to encourage mindfulness. This basic schedule begins when I wake up in the morning to about midday.

Please bare in mind that I am not a morning person and I don’t start most days until 10am. So please, if you are a morning person or have to get up at an earlier time, just move the schedule forward by how many hours suits you.

Let’s get started!


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9.00 My lovely, soft morning alarm wakes me up.

I can’t get out of bed straight away, but I take my eye mask off, sit up a little and take some big sips of water.

This is important, you should start everyday by drinking water. It helps to kickstart your metabolism and gets your body ready for the day ahead. I can’t recommend this enough.

9.15 By this time, I have finally dragged myself out of bed and made my way downstairs.

Now, I know everyone’s morning routine is slightly different, but I always start with breakfast.

If this seems absurd to you and completely out of the realms of your usual routine, don’t worry. I am going to recap all the activities for mindfulness in this article right at the very end. You can rearrange them into whichever order suits you best.

My usual breakfast consists of crunchy peanut butter on wholemeal toast. I’m not really sure if this is the best way to kickstart the day but it suits me fine.

Occasionally, I will swap this out for porridge or strawberry Alpro yoghurt.

9.30 By now it’s time for my morning coffee.

I’ve recently been indulging in a vegan mocha creation of mine. But I do like to mix it up and have different hot drinks.

I spend this time to be more mindful and aware of all my senses. Using a certain habit or activity to remind yourself to be more mindful is a great practice.

I will smell the coffee and try to describe the aroma to myself. I will feel the warmth of the mug on my hands.

Finally, I will taste the coffee on my lips and try to describe that best I can. Feeling the sensation of the warm drink going down my throat.

I also love to do this activity outside, weather permitting. It’s such an experience to sit in my garden with the dogs and observe everything around me.

Leaves falling off the trees. The plants swaying in the breeze. Birds singing their morning song.


Want to know more about how to start incorporating mindfulness into your life? Well morning is the perfect time to start. Follow the link to my blog post and read all about simple tools and techniques you can use to be more mindful. . . . . . ignore- new newbie beginner blog blogger post article pinterest mindful mindfulness health mental meditate meditation breathing routine schedule timetable morning time of day wake up starting begin

9.50 After 20 minutes or so, I head back upstairs and take any medications I need to at this point.

Every morning I take a vegan supplement that helps me to get all the vitamins and minerals I need for my diet.

I also take any prescription medication I’m on, making sure to wash down both with some cool water.

10.00 By 10am I am still in my pyjamas, but I find a quiet spot in the house (which can sometimes be difficult), find a cushion to sit on and cross my legs.

It’s time to meditate.

Now, it is down to personal preference what time of day meditation takes place.

Some people prefer to use it to wind-down in the evening. But I find, I am much less likely to do it if I leave it until last thing.

I am new to meditation myself, and I’m not going to pretend it is as easy as just sitting with your eyes closed. It isn’t.

I recommend finding some good guided meditations to begin with, I will list some I have found useful below.

Pick Up Limes

Yoga with Kassandra

10.15 As a beginner, I aim to do 15 minutes of meditation a day.

Sometimes I do more, sometimes I do less. Sometimes I skip it completely. But once I’ve come out of this meditative state, I actually start to get ready for the day.

To help incorporate podcasts into my day, I make sure to let them play during this time. I always start by listening to the daily podcast by Andy Puddicombe, Radio Headspace.

I love that he talks about relevant events to the day and his podcasts are only 4 minutes long. It is also nice to listen to an English podcaster, as the majority I listen to are Australian.

I am also working my way through Rachael Kable’s, The Mindful Kind. Listening to these inspiring podcasts about mindfulness and head space, is a really great and almost passive, mindfulness practice.

I’ve learnt so much through this part of my morning routine.

During my podcast listening time, I wash my face, brush my teeth, get dressed, brush my hair, make my bed and mist my indoor plants.

11.00 When all this is done, and I’ve completed the main bulk of my morning activities, I like to take a minute to sit down and review my self-care journal.

I started my journal just over a month ago, and it is in a similar style to a bullet journal. I use my iPad and download different journal templates, as a way to be more zero waste.

I have become so much more organised since using this journal and it has allowed me to clear my mind during meditation, as soon as I think of something I need to do, it is written in there.

I check my monthly planner and daily planner to see what needs doing today. I also write down what I ate for breakfast and tick off items from my habits list I have already completed.

11.15 I then respond to any emails than need replying to and use my phone for the first time of the day.

I check my social medias (usually Twitter and Instagram) also, and respond where necessary to notifications.

11.30 By this time, I have built up the energy to do my daily workout.

I head back downstairs and choose between the static bike or a YouTube core workout.

(I usually opt for a bit of cycling.)

I spend between half hour to an hour exercising, making sure to drink lots of water whilst doing so.

12.00 When I am all sweated out, I head upstairs and hop in the shower.

Just like with my coffee, I like to use the shower as a trigger to be mindful and acknowledge my senses.

I feel the water pouring down onto me, and its warmth. I feel the droplets bouncing off my skin and down into the plug hole.

I use my shampoo, conditioner and body soap all whilst thinking about their scents and feeling them foam up.

I also like to spend this time thinking about what my plans are for the rest of the day.


Want to know more about how to start incorporating mindfulness into your life? Well morning is the perfect time to start. Follow the link to my blog post and read all about simple tools and techniques you can use to be more mindful. . . . . . ignore- new newbie beginner blog blogger post article pinterest mindful mindfulness health mental meditate meditation breathing routine schedule timetable morning time of day wake up starting begin

And that is pretty much it.

I usually will listen to some more podcasts or an audiobook whilst I get dressed a second time, but that is the end of my morning routine.

To find out more about other mindful habits I have started to incorporate into my life, you can find my last blog post here.

I hope this schedule has been helpful to you in some way and that you take away at least one of the mindfulness practices I have mentioned in this post.

To recap, I have listed the main mindfulness techniques I have incorporated into my morning routine.

  • Eat breakfast or drink your morning hot drink mindfully – concentrate on your senses, think about all the different smells and tastes you’re experiencing.
  • Meditate – this can be a very short time for beginners (even 5 minutes is great), I recommend starting with guided meditations.
  • Review your planner or journal and plan out your day generously – you can remind yourself of some more mindfulness habits you would like to work on during the rest of the day.
  • Take a mindful shower or bath – focus on the scents of your soaps and shampoo, and the warmth of the water.

I hope you have found this week’s article of some help to you. I would love to hear what your mindful morning routine consists of too.

See you next Friday!



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