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Happiness

This is all about building the foundation of contentment with yourself.

Love, Happyness Virtual Coaching

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Find your happyness and learn to put it first.

What if, we invested in the relationship with ourselves, first.

Hey, it’s Sabrina.

We all have a tendency to put others first, but in doing so, we can sometimes neglect our relationship with ourselves. Let me be your virtual Happyness Coach and show you ways to treat the most important person in your life, you.

One of the biggest causes of doubt is our inner critic but don’t you think it’s time to take over?

Let’s go!
Sabrina Espinal
Founder of Love, Happyness

Right Here, Self Discovery Journal Prompts

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Gone is the time when work and taking care of others was the measurement of success. Now is the time to self-nurture and discover ourselves on a regular basis. Then and only then, can we dive back into success, the work we love, and the care of those around us.

I know that you are are driven person but now I want you to be driven to take care of yourself. If you aren’t sure where to start, look no further than selecting a few of the journal ideas below.

Journal Prompts from Self Magazine

    1. To break patterns that don’t benefit me, I will…
    2. I’m irreplaceable and my mark on this Earth is meaningful because…
    3. I am better today than yesterday, because…
    4. I spend too much time thinking about…`
    5. I feel most vulnerable when…
    6. Do I tie my significance to big accomplishments?
    7. I will let go of what weighs me down by…
    8. How to I remain receptive and open to the world around me?
    9. How do I feel about being a work in progress?
    10. My relationship with honesty looks like…
    11. I’m grateful for those I’ve encountered on my journey because…
    12. I overcome negative thoughts about…
    13. When my vision for the future changes, do I lean into it?
    14. What fulfills me most is…
    15. The people I’ve learned the most from are…
    16. To me, love looks like…
    17. I know each day is valuable and shouldn’t be wasted, and I act on that by…
    18. In 10 words, I am…
    19. In 10 words, I am not…
    20. I will face my fears with grace and courage…
    21. Today, I took time for myself by…
    22. Do I feel my life is to be enjoyed and not rushed through?
    23. I feel overwhelmed when…
    24. I can prioritize my boundaries by…
    25. Do I truly appreciate small pleasures?
    26. I love myself and express that by…
    27. The last dream I had that I remember was…
    28. If my teenage self met me now, they’d think…
    29. I recognize my strengths, which are…
    30. I embrace my weaknesses, which are…
    31. My relationship with self-acceptance looks like…
    32. I forgive myself for…
    33. I forgive others for…
    34. I’m kind to myself by…
    35. To me, self-care looks and feels like…
    36. I did _____ today to be more mindful of myself and those around me…
    37. Am I versatile in how I approach life and people?
    38. Today, I learned…
    39. I feel in control when…
    40. Am I afraid to ask for help?
    41. Are there any relationships in my life that aren’t rewarding?
    42. Do I trust my intuition?
    43. I’m proud of…
    44. My relationship with trust looks like…
    45. How do I feel about having power?
    46. I was most scared when…
    47. Do I feel vulnerability is a weakness or a strength?
    48. I find calmness in…
    49. I feel happiest when…
    50. Do I allow myself to fully express my emotions?
    51. Do I know my limits?
    52. What are three things I appreciate most about myself and why?
    53. Do I feel like I can take time for myself without guilt?

There is an abundance of journals and books that you can review. Pick a few that speak to if you decide to make nurturing yourself a priority. And I hope you do.

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Sabrina Espinal
Sabrina&Company

Shake It Off By Taking A Walk!

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You’re worn out, right? Your neck is stiff. Your eyes burn. And you’re just trying to finish a few more work things…but you can’t. Sometimes when we get to the achy point of no return, the only thing we can do is take a nap.

But what if, we practiced self-care each and every day. Nothing too extravagant but something as simple as doing a little something each day to reset our body and mind.

Here are a few popular tips:
1. Go for a walk.
2. Get inspired with a book.
3. Declutter your workspace.
4. Watch a movie.
5. Get a neck and shoulder massage
6. Call a friend.
7. Meditate.
8. Take a nap.
9. Listen to music.
10. Take a day off.

BONUS
Step away from the computer, now!

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Talk to you later,
Sabrina
Sabrina&Company

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32 Great Ways to Reward Yourself

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Start a habit of giving yourself a gift. It doesn’t have to be after a big project or a big win, make it just because your heart and soul deserve it.

TIPS FOR PICKING A REWARD

  • Don’t pick a reward that negates what you’ve just achieved. For example, if you’ve decluttered, don’t buy stuff as a reward. If you’ve sorted out a great morning routine don’t reward yourself with taking a nap!
  • Pick a relevant reward that is something to do with what you’ve just done – to reinforce your good work. For example, you’ve finally sorted your bedroom and organized it all – so treat yourself to an early night and enjoy the room a little!
  • Pick something that truly motivates you to get the job done. If you can look forward to something then it drives you to get the job finished that much quicker.
  • Make the reward something easy to achieve quickly – for example, don’t reward with a holiday if it’s going to take you a year to save up…
  • Reward yourself with a treat that’s on the same level as the task. Small rewards for small tasks, and large for large ones.
  • Remember, rewards don’t have to cost anything – you can get pleasure out of the most simple things if you allow yourself to really enjoy them.

32 IDEAS FOR WAYS TO REWARD YOURSELF

  • Enjoy a magazine and a coffee in peace and quiet for half an hour
  • Relax with a few favorite magazines
  • Run a hot bath with a good book and a relaxing bath foam/candle
  • Take a break. A holiday/day out etc… or simply some time away from everyday life
  • Book a meal out
  • Savor a nice glass of wine
  • Listen to a favorite music album
  • Watch a movie
  • Watch a TV program you have been meaning to watch for ages (or indulge in an entire box set!)
  • Go for a long walk
  • Go to a concert or the theatre
  • Try a new exercise class
  • Start a new hobby that you’ve always wanted to do
  • Take up a new sport
  • Sign up for a night class
  • Organize an evening out with friends
  • Delegate a task
  • Visit an exhibition / museum / gallery
  • Treat yourself to your favorite cake/chocolate
  • Go to a coffee shop and relax for a while with your favorite drink
  • Get a takeaway and take the night off cooking
  • Take a day off work
  • Spend time with a friend
  • Have a beauty treatment
  • Visit a spa/sauna
  • Have your nails done
  • Read a book
  • Have a child-free day/afternoon to do whatever you want
  • Have an early night
  • Get flowers / a plant for your home
  • Light a nice candle
  • Have a picnic in your local park

The list really is endless…

SO – HAS THIS LIST INSPIRED YOU TO REWARD YOURSELF AND ENJOY A FEW MORE TREATS IN YOUR LIFE GOING FORWARD?

Remember – treating yourself doesn’t have to be expensive or time-consuming. Even the smallest thing can boost your mood and make you more creative.

Curated from 32 Brilliant Ways To Reward Yourself For A Job Well Done by Chrissy at Organize My House.

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Sabrina Espinal
Sabrina&Company

Design Your Own Morning Ritual

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Make A Date Series
Each morning, I start my day with a morning ritual that I design to fit my needs. I enjoy waking early and having my own sacred time before the rest of the world wakes up.

How to design your own morning ritual:

First, always be flexible. Any routine can become stale and no longer inviting. Pick a general time to start each day. This will begin to build a habit and give you a natural consistency. Just knowing that this will be a soulful part of your day will bring you anticipation and joy.

If you wake up late, let it go for a day. This is your ritual and you can make or break the rules.

Step One

Select your time:

Mornings
Evenings
Weekends

Step Two

Pick your senses elements:

Beverage
Make your favorite beverage. Perhaps it’s a green tea, a flavored coffee, or a morning juice. It’s your choice!

Candles
Have various scents that speak to different moods. Vanilla, spice, sweet, and pine are just a few of the scents you might enjoy.

Oils or Body Sprays
If you don’t want to light a candle, you could opt for a splash of your favorite scent on your wrist or neck.

Music
Create multiple playlists on iTunes, Spotify, or your favorite music listening device.
Group your playlist songs together with songs that create a mood such as, meditation, nature sounds, background music, smooth jazz or your personal favorites. This will allow you to easily create multiple playlists that have 5-10 songs. Personally, I stay away from songs with lyrics so that my mind does not drift to unconsciously saying the lyrics.

Give yourself the option to play the music aloud or with headphones for a deeper journey into the sound.

Step Three

Flow into one or all of these options:

Sit and meditate with gratitude
Stretch and slowly exercise
Journal
Listen to an inspiring meditation app like Calm
Use art as your tool with watercolors or colored pens

Step Four

Make it fun. Make it peaceful.

This should never be difficult. Find a natural to look forward to this time even if it is just once a week.

Ritual Flow Options:

Journals and Planners
Start with gratitude. As the mood guides your write down thoughts and ideas that come to you in a notebook or journal.

Journal and Book Suggestions

52 Lists For Happiness
The 52 Lists Project
The Happy Planer Journal (They have different journal options – not just planners)!
Find an inexpensive journal that you want to write in.

Online Mediation Apps

Calm

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Sabrina Espinal
Sabrina&Company

This article was inspired by Fandom Marketing

Image © Felix Rawpixel

Create Your Own Self-Care Plan

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What does it look like to take care of yourself? What can you embrace and what can you do later when it comes to self-care? Only you can experiment with what you need and what works best for you. I recommend starting with either a morning or an evening ritual to set the tone of your self-care practice. Then add or remove practices as you build your own self-care plan.

MORNING RITUAL OPTIONS
Create a short morning ritual
Listen to a calming app
Write in a journal
Meditate for 7 minutes
Sit in silence
Light a candle
Stretch and breathe

FRIENDS TOGETHER OPTIONS
Nurture Relationships
Reach out to family and friends
Set a reminder for important birthdays

SALON TIME OPTIONS
Salon Time With A Bestie
Facial
Therapy massage back, neck, shoulders
Manicure
Pedicure
Haircut

HOME SPACE OPTIONS
Splurge on new bed pillows
Buy a new set of sheets and a comforter
Create a quiet space with books and wall art

RELAXING OPTIONS
Try a bubble bath or a long shower
Pick up soaps that have a soothing scent

SLOW DOWN OPTIONS
Being too busy is overrated and a health trap.
Reimagine what you are doing
Enlist the help of others
Let a few things go
Put yourself first – but not in a selfish way

EAT HEALTHY AND MOVE OPTIONS
You know what you should and shouldn’t eat
Move your body. Get out there and walk.
Put on music and dance

JOURNAL WRITING
The 52 Lists Project

Pick and choose ideas from this article and create a self-care plan that works for you.

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Sabrina Espinal
Sabrina&Company

©iStock Delmaine Donson

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