Turn It Up A Notch

Your music. Your self-care. Your relationships. Your life. Whatever it is that’s truly important to you, turn it up a notch. Why? Because doing lots of things that are only a little important to you eat up your time and energy only to leave you feeling drained and unsuccessful. Focusing on a few main priorities or goals is usually the better way to go. Maybe for you it’s focusing more on family, your spouse, friends, working out, eating healthy, working to your full potential, getting more sleep, being mindful, or meditating. Whatever they are, pick your top three and stick to them. No matter how busy life gets or how many crazy unexpected things come your way, stick to your core beliefs, ground yourself in what makes you happy and you will thrive. Doing too much is not going to make you happy in the long run. I’m still learning this myself…

I used to think multitasking was something to brag about, now I try to stay away from it at all costs. I find that when I multitask I’m easily distracted, lose clarity, and find myself tuning out whatever is going on around me. I realized I don’t like living this way and that what I do like is living fully engaged, fully mindful and fully present. Trust me, easier said than done, but I try. 🙂

There is a quote that helps me stay on track, I hope it helps you too, “At 211 degrees, water is hot. At 212 degrees, it boils. And with boiling water, comes steam. And with steam, you can power a train. Just one extra degree makes all the difference.” Hence the title of this blog post, turn it up a notch, that’s all it really takes. I love this quote because of the science behind it and of course it makes me feel excited and inspired to charge forward!

I believe whatever you’re projecting out to the universe is what you’re going to get back in return. If you’re joyful, positive, care about yourself and others then you’re more likely to attract the same.

So get out there and turn it up…just a notch, that’s all!


Through The Eyes Of A Child…

The world is a happier place, the sky is a little bluer and the grass a little greener. In the eyes of a child each moment is a small miracle. Laughter spreads like wildfire. Why is it that once we’re adults our imaginations get a little smaller and our laughter a little quieter? I want to remind you that it’s never too late to change your attitude, adjust your mindset, or love a little harder.

“Seek the wisdom of the ages, but look at the world through the eyes of a child.”
– Ron Wild

In the eyes of a child you will see the world as it should be. A good reminder to enjoy the little things and to simply be more playful. Smile. Be merry. Children are happy because they aren’t constantly thinking about all the things that could go wrong, they don’t spend precious time worrying and doubting themselves. Remove the negative and you too can feel the joy of a child in your daily life. Do you remember who you were when you were little? Were you funny, cheerful, spontaneous, silly? Children tend to spread unconditional love, they observe and ask why. Walt Streightiff once said, “There are no seven wonders of the world in the eyes of a child. There are seven million.”

Every day is a second chance. Work hard and dream big.

Our Looks Change. Our Coffee Stays the Same.


I was recently having coffee at Peet’s Coffee & Tea and noticed this particular slogan on one of their signs, Our Looks Change. Our Coffee Stays the Same. It caught my attention because I really like what the message stands for. Peet’s Coffee brand wants the customer to know that while they continue to modernize and redesign their environment, and exterior, the quality of their product (their interior) does not, and will not, change, it stays the same. I think as humans we can apply this slogan to our lives too. Our looks do in fact change, but we hope, and strive to make sure, our character and morals stay the same.

You are friends with people because you know what to expect when you’re with them. When people change it can be difficult to embrace this change. It’s important to aim for consistency in our relationships, with our emotions…

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What do you think?


(Reading time 1-2 minutes)

This is a question we should be asking and hearing more often. The best teachers don’t just dish out answers, but get their students to think for themselves and formulate their own ideas and opinions. Too often we find ourselves following the crowd, taking everything we read for truth and assuming there is only one answer or solution. We should be asking more questions and being mindful to give ourselves the time to think things through, and the patience to formulate our own viewpoints. Patience and mindfulness are two skills that can be applied to our daily lives to help achieve the practice of thinking for oneself.

The most courageous act is still to think for yourself. Aloud.
-Coco Chanel

Why are we constantly rushing around, too busy to even give oneself a chance to stop and think. When we slow down and give ourselves room…

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What Keeps You Up At Night

I’m sure you’ve heard this once or twice in your life. I both like and dislike this question. Why? Because it forces your mind to go right to the negative, the bad, the stressful and the worry. Maybe we should start asking the question what are you doing well and what could be improved upon? What makes you happy and what puts you to sleep at night? What are you grateful for? Why do you care, what is your passion? See when we re-frame the question we still get to the root of the problem and find a solution, but we do so in a more positive and optimistic way.

Millions of Americans suffer from sleep deprivation and are simply overworked. Why create more drama, stress and negativity? We all have enough on our minds and our plates as it is, it’s time we start celebrating the successes, encouraging each other to rest, get exercise and take care of ourselves. Then we perform. Then we can be our best self and produce. This is a huge problem in our society and I think it’s time we start focusing on our health, families and work that brings us joy and happiness. Don’t let people take advantage of you or make you feel bad, stand up for yourself, do what makes you happy and for goodness sake, have some fun! 🙂 Life’s too short.

Make it happen.

Mindfully Competitive


Is that even a thing? Well it is now. Competition can be healthy, and it’s necessary in today’s world, but sometimes it gets associated with adjectives like bad, negative, harmful and aggressive. I think we all know what competition is, it’s the activity or condition of competing.  And an example of mindful is: a truly considerate person, always mindful of the needs of others.

I’d like to reflect on this idea about being mindfully competitive. A few questions to ask oneself as we compete; are we living our own values and morals, are we genuinely happy for others or do we feel jealousy and bad about ourselves? It takes maturity and mindfulness to be all three: competitive, successful AND a good person. What good is competition and success if you’re hurting others to get what you want, or are constantly comparing yourself to others, or wishing things were different?…

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Attitude is Everything

If you want to be successful you must remember that attitude is as equally important as ability. If you want to be a good person you must remember that character is how you treat those who can do nothing for you. These are important lessons that are often overlooked, simplified or taken too lightly. The people who live life to the fullest and make the most out of each day and moment are those who truly see the beauty in everything and joy through the sadness.

When you live in the present moment with an open mind you are able to quickly validate your emotions and see the light in any situation. When you remove the drama and charge forward with love and gratitude there’s nothing you will not be able to handle. You can either wallow in your own sorrow or embrace life’s ups and downs and keep your head up.

Train your mind to see the good in every situation and you won’t be caught off guard when things don’t go as planned. Strive to inspire people and be the reason they don’t give up. A positive attitude will lead to positive outcomes. I really believe that the difference between a good day and a bad day is attitude.

There is a little difference in people. But that little difference makes a big difference. The little difference is attitude. The big difference is whether it is positive or negative.

Look in the Mirror…That’s Your Competition

All too often we compare ourselves to others, benchmark our accomplishments against the competition, compete with our neighbors, and sometimes, unfortunately, even friends and loved ones. Why? What good does it do us? If anything it makes us unhappy and generates feelings of anguish and resentment. I challenge you to stop comparing yourself to others and start doing what you think will make you happy.

So what if the person next to you is smarter, richer or has more stuff? Instead of feeling dumb, learn from them, instead of wanting to be richer, show gratitude for what you have and instead of desiring more stuff, connect with old friends and the people you love. I guarantee you that worrying about others and what they have will not make you happy and will not get you any closer to your own goals.

Love yourself and remember that you’re in control creating your own path. There is no right way, there is no only way, there is your way. What screws us up most in life is the picture in our head of how it’s supposed to be.

Franklin Roosevelt once said, “Comparison is the thief of joy.” He’s right. Buddha once said, “Do not dwell on the past. Do not dream of the future, concentrate the mind on the present moment.” He’s right too, life is happening now. I agree with both of them. I hope you choose freedom, joy and kindness and leave negativity behind.

Don’t compare yourself to others. Compare yourself to the person from yesterday. Be happy with what you have while working for what you want.


Living Mindfully – Innovation. Perspective. Intention.

Little of what you’re used to is new perspective and innovative thinking. It takes effort and intention to mindfully explore new paths, create fresh outlooks and find new solutions. We have a tendency to keep reviewing what we already know and therefore, continue coming to the same conclusion over and over again. We look at the closed door for so long that we forget to open our eyes and look at the open door. Let more information in and you’ll soon notice yourself gradually changing your path and growing into the person you’ve always wanted to be. Cognitive restructuring is healthy and necessary. Worrying is useless and a waste of energy, thinking is productive.

Mindfulness encourages you to tolerate your emotions instead of avoiding them. It takes practice, but it’s possible (and okay) to stand emotions and not like them at the same time. Develop tolerance for discomfort and unpleasant emotions and remove demands and criticism. Open up your mind and heart.

It’s not how much stuff you have, the amount of money in your pocket, or who you know. It’s about spreading kindness and love, being grateful for what you do have, and allowing oneself to slow down and just be happy. And laugh. Don’t forget to laugh a lot.

Stop talking. Stop thinking. And you’ll never, not understand another thing again.

Blame it on the Night


(Reading time 2-3 minutes)

I’m sure by now you have heard this song, Blame it on the Night, by Calvin Harris. If not, no worries, you’ll still be able to pick up on the overall concept of this blog post. The song tells the story of a man who feels guilty about cheating on his partner, but is not willing to accept responsibility for his actions. Later, he apologizes and says that he’ll “be better” in the future.

So what’s the meaning behind the song and this concept of guilt? Guilt is one of the hardest feelings to live with, because you’re the reason you and the people you care about are hurting. You hurt them. How do you get rid of that hurt? How do you heal guilt? This song, Blame, walks a fine line between honesty – actually owning up, accepting responsibility for the pain inflicted and the harm…

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