Free time is a blessing as you have a chance to do something you love and enjoy while also working on yourself in the process. The way you spend the leisure time that’s given to you can determine your quality of life later on. Here are some ideas on how to improve yourself during these periods!

Find A Hobby 

Everyone has some sort of passion, and why not use your free time to enjoy it with your favorite activities. Look over some guides and reviews and see what would fit you best in this regard. Having a hobby is an important part of a well-rounded individual.

There are many benefits to finding a hobby, including de-stressing and improving your mental health. You’ll also be able to gain new skills or knowledge and boost your confidence and self-esteem. Another important perk is the socializing factor, as it will connect with other like-minded people.

No matter what your reason is for finding a hobby, make sure it is something you enjoy. It should be an activity that takes your mind off of the stresses of daily life and allows you to have some fun.

Go To Cultural Events 

Experiencing various cultures is a great way to learn new things and get out of your comfort zone. It can also be a lot of fun! Attending cultural events is a great way to use your free time, whether you’re by yourself or with friends.

There are many different types of cultural events you can attend, such as art exhibitions, musical performances, dance recitals, plays, and more. There’s sure to be something that interests you! And if you’re not sure where to start, there are plenty of resources online and in your community that can help you find upcoming events.

Going to cultural events is a great way to improve yourself while also having fun. So next time you have some free time, consider checking out what’s going on in your community. ***

Do Volunteer Work 

Many people get a lot of fulfillment by giving back to the community. Here are some examples of volunteer work:

• Tutoring kids after school
• Volunteering at a soup kitchen or food bank
• Helping to clean up a local park
• Collecting donations for a clothing drive

Doing volunteer work is a great way to use your free time to improve yourself and enjoy yourself. It feels good to know that you are doing something to help others. And, it’s a great way to meet new people and make friends. If you’re not sure where to start, check with your local community center or search online for opportunities in your area.

Start small, and do what you can. Every little bit helps!

Read 

One of the absolute best favors you can do yourself is reading. It opens up your world in ways you never knew were possible, and it helps improve yourself in more ways than one. If you don’t like reading, that’s fine, there are plenty of other hobbies out there that can also help improve yourself. But if you find reading to be a chore, try starting with something short and sweet, like a blog post or article. Once you get into the habit of reading regularly, you’ll be surprised at how much your life improves.

Not only does reading make you smarter and more informed, but it also helps relieve stress, improve your memory, and boost your concentration and focus.

Work On Your Health

Free time is also a great opportunity to work on your health. This can be anything from working out to cooking healthy meals. Not only will this make you feel better, but it can also help you save money in the long run.

Working on your health is a great way to use your free time because it has so many benefits. It can help you improve your overall health, lose weight, and even save money. So if you’re looking for ways to better use your free time, working on your health is a great option.

Learn Something New 

It’s always good to learn some additional skills, whether it’s learning a new language, taking up a new hobby, or learning more about your chosen profession. Learning something new can help to improve yourself and make you more well-rounded. It can also be enjoyable and satisfying to learn something new and see yourself progress.

If you’re not sure where to start, there are plenty of resources available online and in libraries to help you find something that interests you. You can also ask friends or family members for recommendations. Once you’ve found something you’d like to learn more about, set aside some time each week to devote yourself to learning it.

Free time should never be taken for granted, and you should find a hobby to make you happy. It’s also fun to visit cultural events or do some volunteer work for your community. Many people love to read when they have the time and never forget to work on their health. Finally, you can also learn something new every time you have the chance!

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Today, all of us live surrounded by clutter on a daily basis, at home, in the office or at school. While we like to think that an abundance of things gives us comfort and security, once these things pile up and start overwhelming our space, they turn into clutter which is bad for your mental and physical health. So how do you remove clutter from your life? Check out these amazing ideas:

Stop Clutter From Entering Your Space

It’s better to prevent clutter from forming than to have to remove it from your home. To do this, try to be mindful when shopping or accepting free gifts. Think twice before salvaging furniture from the sidewalk or hitting sales. Clutter comes in many forms, so make sure to think about whether an item entering your home can become junk in the future.

Put Everything In Its Place

This is probably the hardest thing to do—putting something back once you’re done using it. It makes perfect sense to take something, use it and put it back, but many of us still don’t do it. If you also find that hard, make a little game out of it—can you put that thing back in 5 seconds? Or try to narrate your actions like you would in a tutorial video (it strangely helps). If you just keep doing it, it will become a habit and your home will be much cleaner all the time.

Stick To A Monthly Purge

No matter how careful you are, stuff accumulates in your space like magic. To fight these dark spells, take your time once a month to purge your space of trash and throw away everything you don’t use or adore to see every day. Grab a trash bag, go about your space and get rid of everything that is cluttering your home or office. After your purge, you’ll feel so much better and lighter.

Create An Easy Way To Throw Things Away

No matter if it comes to clutter at home or clutter at work, it’s important to make getting rid of it easily and quickly. One of the most practical solutions is garbage chutes that allow a quick, safe and convenient way to move trash from upper floors. This is an amazing option for everything from tall commercial buildings like your office to multistory homes. And these prevent piling up of trash in bins, eliminate odor and make it easy for everyone to reduce clutter in their space.

Boost Storage

Your space should have a place for everything. If something just randomly sits on your table, you can’t call that its proper place—these things cause clutter. Some of us have a lot of these things that are floating around the apartment or office, so this might be your clue to invest in more storage. Things like plastic storage containers, filing cabinets, drawers and shelves come in.

Store Things Strategically

Everything needs to have a place, but not just any place. It’s crucial to be strategic when choosing a “house” for your items, as everything should be stored close to the place of use. Having to cross an entire house to put something away after use will make it almost impossible to create good habits of minimizing clutter.

Ditch Paper

We all have a bunch of documents at home or at work, and scanning them might seem like the most boring task in the world, but it’s so worth it. Going paperless is a great decision that will allow keeping documents at hand without adding to clutter.

Change Your Point Of View

The media is trying to tell us just how important it is to have the newest phone, the most popular shoes or the latest décor trend in your home. This is of course not true. What truly makes our lives better and richer is not material things, but experiences. So next time you’re about to spend money on gadgets, trinkets or clothing, consider how you can direct those funds into something more valuable like a vacation, a museum visit or a night out with friends and family. The memories you make can easily fit in your brain and you don’t have to worry about adding them to your shelves.

After you realize your problem with clutter, use these tips to reduce it, organize your things and even prevent clutter from entering your space. You’ll feel much lighter and your home will always be ready for guests.

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Gluten-free flour is flour that does not contain gluten, a protein found in grains like wheat, barley, and rye.

In baking, gluten acts as a binder that helps foods hold their shape, adds elasticity, and helps dough rise.

Imagine a baguette, with an oven-crisp crust on the outside and a chewy, craggy middle.

Gluten traps gas bubbles during fermentation, which gives that baguette its unique texture. Without gluten, bakers often rely on a blend of different gluten-free flours to achieve the same results.

Do you need gluten-free flour in your diet? It depends.

“Unless you have celiac disease or a true gluten sensitivity, there may not be benefit in eliminating it,” says Frances Arnold, R.D., owner of Namaste Nutritionist.

Keep reading for all the need-to-know details about gluten-free flours.

1. Rice flour

One of the most common gluten-free flour substitutes, brown rice or white rice flour is gluten-free naturally.

This delicate, neutral-tasting flour is ideal for baking, in pancakes, and as a coating for chicken or fish.

Combine rice flour with one of the higher-protein flours listed here to add structure.

2. Bean flour

Dense, sturdy, and filled with fiber, bean flours are common in gluten-free pastas. Use chickpea flour in baked goods like gluten-free pumpkin spice donuts, tortillas, or pizza.

Black beans pair surprisingly well with chocolate and the bitter notes of coffee.

3. Lentil flour

Milled from sprouted or unsprouted red, yellow, green, or brown lentils, this gluten-free flour imparts a mild, nutty flavor.

It’s also an excellent source of protein (26 grams per 100-gram serving) and iron (6 mg), as well as a good source of potassium, with 686 milligrams of that essential mineral.

When baked, it can add a pleasant crispy-crackle ideal for gluten-free crackers.

4. Pea flours

Green pea flour and pea flour are high in protein and similar to bean flour in how they perform and taste.

The protein content adds structure, but using too much could give your masterpiece a green hue — good for Frankenstein or shamrock cookies but not so much everyday breads and cookies.

5. Corn flour and starch

Corn is fantastic in tortillas, cornbread, pizza crusts, corn muffins, and Johnny cakes.

You can also use cornstarch as a thickener in gravy, soup, or stir-fry sauces in place of flour. Opt for fine cornmeal for baking, and save the coarser grits and polenta for a gluten-free side dish.

6. Millet and quinoa flours

These powerhouses add structure, so you might be able to skip other binding ingredients.

Millet has a more neutral flavor than quinoa, which can taste a little bitter to some palates. The solution? Toast the quinoa before you grind it, suggests Alyssa Rimmer, a food blogger at Simply Quinoa.

7. Oat flour

Oats and oat flour make the iconic cookie with raisins and a kiss of cinnamon, and it’s easy to grind your own at home.

You simply grind oats into a powder in a blender or food processor. Oat flour is fluffy, so mix it with some of the heavier flours for a more balanced texture.

Note when buying oat flour: While oats are naturally gluten-free, they are often exposed to gluten-containing grains during processing.

Look for certified gluten-free oats if that’s a concern.

8. Teff flour

A staple in Ethiopian diets, teff is a grain that’s an excellent source of protein (13 grams per 10-gram serving!), fiber (8 grams), and calcium (180 milligrams).

It adds a nutty note to cookies, biscotti, cakes, quick breads, and injera, an Ethiopian spongy fermented flatbread.

9. Nut flours

Coconut and almond flours are the most popular flours in this category, and they’re keto-friendly.

You can use 100% nut flours when baking, but the higher fat and protein content can yield dense results. Blend small amounts nut flours with other flours.

Almond flour is one of the ingredients in our favorite gluten-free banana bread.

10. Sorghum flour

Similar to wheat, this flour is dense in protein and comes in red and white varieties. Use in pancakes, breads, muffins, cookies, or spice cake.

11. Cassava flour

All the rage in paleo products, cassava flour is gluten-, grain-, and nut-free and made from the cassava root.

It’s a higher-carb flour, so it wouldn’t be ideal for keto recipes. Combine with almond flour to make killer grain-free tortillas.

12. Potato flour and starch

Potato flour is a fine powder made from dehydrated potatoes that can replace gums in gluten-free baking.

Don’t overdo it though — add 2–4 tablespoons per recipe to avoid gumminess. Potato starch can be used as a 1:1 substitution for cornstarch.

13. Seed flours

Flaxseed, chia seed, and hemp seed make nutrient-dense flour and thickener options.

Chia bloats when suspended in liquid, which is why it makes a great gum-free binder.

Hemp contains all essential amino acids, but keep in mind that the flour can be gritty.

Gluten-Free Baking Tips

Gluten-free baking requires more precision than baking with wheat flour. Gluten-free flours and mixes often contain a combo of different types.

Higher-protein ones add structure but can yield a dense product. Beans, starches, and oats contribute different tastes and textures.

Nut flours are higher in protein and fat, so they burn more easily. When using them, reduce the temperature by 25–50 degrees Fahrenheit.

Arnold also recommends covering with aluminum foil until the final 10 minutes to avoid over-browning.

Gluten-free flours may also require the use of a binding agent — the most common being xanthan gum.

To avoid gums, substitute psyllium husk, ground flax, or chia.

These tips can also help:

• Measure gluten-free flour carefully. Many types of gluten-free flour can get dense. Try a food scale for more precision.
• Mix your dough and batters thoroughly and let them rest. After mixing, cover the bowl with a clean towel and let it rest for 30 minutes to thicken.
• Rely on suggested bake or cook time vs. the toothpick method. Let baked goods rest before slicing to give the starches time to set and firm.

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Do you feel like you’re constantly under pressure? Do you feel like you can’t get a break from the stress of daily life? If so, you’re not alone. Millions of people around the world feel stressed out and overwhelmed on a daily basis. But did you know that there are things you can do to become more stress free?

Get Enough Sleep

We all know that getting enough sleep is important, but most of us don’t get nearly enough. The National Sleep Foundation recommends that adults aged 26-64 get at least seven hours of sleep per night. But according to a recent study, more than one-third of Americans get less than six hours of sleep per night. If you want to reduce your stress levels, ensure you’re getting plenty of quality sleep. If you find yourself struggling to switch off and get those needed hours in, try CBD or even some camomile tea to relax before bed.

Eat Healthy Foods

Another great way to reduce stress is by eating healthy foods. Foods like fruits and vegetables are high in antioxidants and other nutrients that can help improve your mood and lower your stress levels. Processed foods and sugary snacks, on the other hand, can have the opposite effect and contribute to feelings of stress. So make sure you’re eating plenty of healthy foods to help keep your stress levels under control.

Exercise Regularly

Exercise is another excellent way to reduce stress. In fact, a recent study found that people who exercised regularly had lower levels of cortisol (the hormone associated with stress) than those who didn’t exercise. So if you want to feel less stressed out, make sure you’re getting regular exercise.

Take Breaks Throughout The Day

One of the best ways to reduce stress is by taking breaks throughout the day. When we’re constantly working without any breaks, our minds become overwhelmed and stressed out. But when we take short breaks to relax and rejuvenate, our minds have a chance to recuperate, and we become less stressed overall. So make sure you’re taking regular breaks throughout the day to help reduce your stress levels.

Practice Meditation Or Mindfulness

Meditation and mindfulness are two great ways to reduce stress. Both of these practices involve focusing on the present moment and clearing your mind of all distractions. This can be helpful in reducing feelings of anxiety and stress. If you’re interested in learning more about meditation or mindfulness, there are plenty of resources available online.

Get Organized

One of the best things you can do for yourself is get organized. When our lives are cluttered and chaotic, it can be difficult to relax and feel stress-free. But when our homes and desks are neat and tidy, it’s easier to focus on the task at hand and not feel so overwhelmed. So if you want to reduce your stress levels, start by getting organized.

Take Some Time For Yourself

One of the best things you can do to reduce stress is to take some time for yourself. This doesn’t mean you have to go on a vacation or stay in all day, but it means making time each day for activities you enjoy. Whether it’s reading a book, taking a walk, or spending time with friends and family, make sure you’re carving out some time each day to relax and de-stress.

Practice Deep Breathing Exercises

Deep breathing exercises are another great way to reduce stress. When we’re stressed out, our breathing tends to be shallow and quick. But by practicing deep breathing exercises, we can slow down our breathing and achieve a more relaxed state of mind. There are many different types of deep breathing exercises, so find one that works best for you and try to practice it regularly.

Set Realistic Goals

Finally, one of the most important habits to learn to reduce stress is setting realistic goals. When we set unrealistic goals for ourselves, we’re bound to feel stressed out and overwhelmed. But when we set goals that are attainable and within our reach, we’re more likely to achieve them without feeling as though we’re under pressure. So take some time to assess your goals and make sure they’re realistic ones that you can actually achieve.

In our fast-paced society, it’s no wonder that so many people feel stressed out daily. Juggling work, family, and social obligations can be overwhelming, and it’s easy to get caught up in the chaos. However, these are just a few of the many habits you can adopt to help reduce your stress levels. If you want to live a stress free life, start by incorporating some of these habits into your daily routine.

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The creators of FOMO and YOLO, the generation that defies all the boundaries, tries to create their own rules while constantly making the difference – millennials – also know the best ways to travel. Millennials know how to make the most of every journey, from travelling light to enjoying every experience worry-free. When you decide it’s time to travel the world, do it like a millennial. Not sure how to do it? We’ve got you covered.

Look For Travel Deals Everywhere

One of the many perks of travelling millennials will always use is travel deals. Whether it’s a low-budget airline offering ridiculously affordable plane tickets or it’s a boutique hotel with insane discounts for loyal members of accommodation booking apps, millennials will know how to save money every step of the way. So, to make the most of your adventure, follow their suit. Look for deals every step of the way to save money, time and experience much more.

Be Your Own Guide

Wasting time on guided tours where you can’t even pick up on every bit of information you want to know about is not what millennials are about. Instead of following the crowd and being constricted by a guided tour, they will explore the destinations on their own and with their own guides. From digital to paper maps, looking up info on social media and the rest of the Internet, allows you to explore at your pace and discover more unique locations on your journey. So, save the money on paying the guide and look for sights, landmarks and memorable opportunities by yourself. Mingle with the locals and ask for more info from them. It will be a good opportunity to experience the way the people in the new country live, think and act.

Avoid Hotels And Rent Apartments

Why stay at a pricey hotel when you can have much more flexibility and commodity at an apartment? That’s right, one of the signature moves of every millennial is to rent an apartment instead of booking a hotel room. You can find an affordable studio apartment for rent in virtually any destination. Whether you plan to stay for a week or month in one place, an apartment will offer more space and give you the flexibility to cook your own food and have more space for everyday activities. Millennials love to feel like locals so consider visiting places the locals go to. Stay away from popular tourist venues and have a drink or dinner with the local people at their favourite restaurants or coffee places.

Stay Connected

Millennials are the founders of social media, and they rely on them daily. From learning more about their travelling possibilities to asking for restaurant recommendations, Facebook, Instagram, Snapchat, Twitter and Tik Tok are just some platforms that allow you to travel more easily and explore the world more conveniently. Don’t risk booking accommodation in an expensive city neighborhood but ask through social media for tips. From checking working hours and reviews of the food joints to looking for a variety of entertainment options in your travelling destination, social media gives you insight into almost every travelling aspect. Staying connected allows tourists to make the most of their trips every time regardless of where they’re headed.

Practice Active Holidays

Forget about busses and trains, and follow in millennials’ footsteps by walking through your travelling destination. Exploring by foot will offer a one-of-a-kind travelling experience. Not sure you can walk that far away? Rent a bicycle to cycle your way through the gorgeous scenery. You can’t find the hidden gems if you’re sitting on a tourist bus or driving around in a car. Not only will you spend more time in the fresh air, but contribute to the environment by reducing your carbon footprint as well. Another one of many practices for which millennials stand.

If you decide to travel like a millennial, you’ll make the most of every trip. You won’t have to worry about the fear of missing out, and without a doubt, you’ll quickly accept the You Only Leave Once motto. We do have only one life, which is why we should try and make the most of it every time. Travelling is especially convenient for rediscovering yourself and giving yourself a break. Learn from millennials and look for ways to make every trip affordable and more enjoyable than the last one.

Author Bio

Diana Smith is a full time mom of two beautiful girls interested in business and marketing related topics.

In her free time she enjoys exercising and preparing healthy meals for her family.

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Yoga is a great way to unwind and relax before bed, but often it is helpful to have some expert guidance and a little bit of encouragement to get on our mats and practice. We have compiled the best bedtime yoga videos that are specifically designed for relaxing after work, winding down from a long day at school or work, and getting you into a calm state of mind so you can fall asleep easily. These videos are mostly short, sweet, and easy to follow, so they are very accessible after a long busy day. You don’t need any fancy equipment to practice these poses either—just grab a yoga mat, dim the lights and follow along!

14 Free Yoga for Bedtime Videos

If you’ve wanted to try evening yoga, then check out our list of our favorite bedtime yoga routines. We have sorted this list based on class time. You will find the shortest videos at the top of the list and the longest at the bottom. If you are a beginner or just short on time, choose a video at the top of the list. Ultimately, it’s up to you to decide which one works best with your schedule, experience, and goals. These YouTube videos will provide you with a safe, gentle, and effective practice to help you end your day and get ready for bed. Best of all, these are all free to watch!

Yoga for Sleep by Yoga With Bird

If you are short on time, check out this 5-minute practice to promote deep sleep and relaxation. The practice flows through just four poses: Child’s pose, Supine Tree, Knee Down Twist, and Happy Baby. She designed this simple and gentle practice to help you wind down after a long day and prepare for a good night’s rest.

Simple Stretches Before Bed by Breathe and Flow

Slow down, unwind and prepare for sleep with this 10-minute sequence that can be practiced in bed. You’ll begin seated with a few deep breaths in Easy Pose and progress with a few neck and upper body stretches. About midway, the practice moves onto the belly with a Sphinx pose, Crocodile and a deep shoulder stretch twist. The class ends on your back with some hip circles and Happy Baby pose.

Yoga for a Relaxing Night’s Sleep by Jessica Richburg

Make sure you have a pillow or two nearby before you start this very sweet 10-minute evening practice. Jessica notes that this sequence is best to do before bed—and it can be practiced on top of your bed so you can go to sleep immediately after. It begins with a short meditation and includes self-massage techniques and a series of relaxing seated poses. The practice ends with Shavasana pose.

Wind Down Bedtime Yoga by Yoga With Adriene

Simple, slow and easy to understand, this 12-minute session helps to release tension and stress, love your body, and allows you to relax and unwind. The intention of this class is to “give the thinking mind a break and relax the body” and to let go of anything you’ve been holding onto throughout the day. After a few Cat/Cow stretches and Child’s pose, the remainder of the practice comprises soothing supine poses like Knee Down Twist and Happy Baby.

Bedtime Yoga by Yoginimelbourne

This gentle seated sequence is a great way to wind down from the day and get ready for sleep. Take 12 minutes to follow along to destress, unwind, and prepare for a splendid night’s sleep. The practice focuses mainly on side bends and hip opening poses.

Relaxing & Easy Yoga Stretches Before Bed by SofaBar Fitness

Consider adding this 14-minute video to your nightly routine to help calm and clear your mind, maintain your flexibility, slow down, and prepare for sleep. The sequence begins seated and includes simple yet deep hip opening poses, hamstring stretches, and twists.

Yoga for Sleep by Cat Meffan

This 15-minute calming yoga sequence gently moves through a handful of mostly seated poses to stretch and unwind with in the evening. The use of fluid motion in the warmups and poses encourages the release of excess stress and energy. Twists and forward bending poses encourage calm and inner focus. The practice ends with a long Child’s pose and a short closing to prepare you for your day ahead.

Bedtime Yoga for Lower back, Hips & Knees by Yoga Song

This 15-minute video is perfect to encourage you to unwind, let go and relax after a long day. Find rest and relaxation in this slow mindful flow of just a few supine poses like Bridge, Knee Down Twist, Supine Pigeon, and Supine Bound Angle. The class ends with an affirmation of “I’ve done my best today and I’m ready to let go.”

Yoga For Sleep by YOGATX

If you are suffering from an overactive mind or insomnia, check out this calming class by certified yoga instructor Jen Hilman. This 17-minute sequence is designed especially to help you unwind, relax, calm down, center yourself, so you can get a good night’s rest. Suitable for beginner students, these basic floor poses gently stretch the hips, legs and low back. The class ends with a long Shavasana pose.

Evening Yoga Flow to Surrender & Let Go by Caren Baginski

This 20-minute evening yoga video is a great way to start your bedtime routine. It can help you unwind and relax your body and mind by encouraging you to “surrender and let go of burdens and troubles” that you’ve taken on during your day. The class includes some gentle forward bends, twists, and hip openers as well as other poses to ease tension and stress in the neck and shoulders.

Yoga for Sleep & Deep Relaxation by PsycheTruth

This lovely 20 Minute bedtime routine can help you relax, fall asleep faster and sleep better. It’s a simple, easy-to-follow sequence that incorporates some gentle postures, neck stretches and calming breathing techniques. This calming flow focuses on stretching and relaxing the hips, spine, and legs to help release any tension in the body.

Bedtime Yoga To Relax & Unwind by Boho Beautiful Yoga

This 24-minute evening yoga practice will help you focus on your breath, connect with your body, and prepare yourself for a deeper, restful sleep. It’s a perfect way to enhance the quality of your sleep and allow your body to heal and rejuvenate after a long day. This slow paced sequence gently guides you into a deep state of relaxation as you move through several twisting and hip opening poses.

Bedtime Yoga to Practice Presence by Baileyyyoga

This 25-minute relaxing evening yoga flow uses interesting and creative variations of slow gentle stretches and deep breathing to help you relax before bedtime. Bailey notes that this floor based sequence can be practiced on your bed if you wish. The class ends with a short seated meditation.

Evening Yoga for Better Sleep by Rituals

The intention of this evening sequence is to facilitate the transition from a busy and active day to a slow and calm evening. This 30-minute practice starts with a standing meditation in Mountain pose and moves through some gentle standing warm up movements. The rest of the class focus on twists and hip opening poses. It ends on the back with Bridge, Belly Twist, and Shavasana.

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“Don’t be fooled by the calendar. There are only as many days in the year as you make use of. One man gets only a week’s value out of a year while another man gets a full year’s value out of a week.”
Charles Richards

There are many important things in life.

Your family and friends. A hobby perhaps. Working out and staying healthy. 

The most important relationship in your life. And reading, learning and growing as a person.

But finding the time for what is most important in life is not always easy. It sometimes feels like there aren’t enough hours in the day.

But even if it may not feel like it, there are often ways to improve how you use your attention and your time.

This week I’d like to share 6 of the best questions I have found for doing just that and for shaking yourself out of a rut.

1. What are the top 3 most important priorities in my life right now?

With a lack of focus on what is most important in your life it becomes easy to spend too much time and energy on aimless actions or work.

On things that aren’t really that important but you do out of old habit or because of other unhelpful reasons.

To keep your attention in the right place it is essential to remind yourself every day of what is truly most important to you.

So ask yourself: what are the top 3 most important priorities in my life right now?

Write those three things down on two notes and put one in your workspace and the other one on your bedside table.

2. What are the 1-3 most common distractions that keep me from doing my work in a focused way?

Figure out how you can prevent those things from distracting you. It could be by:

• Shutting the door to your office.
• Putting your phone in silent mode.
• Having notifications for your email or an instant messaging program/app shut off.

3. What are the 1-3 most common distractions that keep me from having quality time with the people closest to me?

The answer could for instance be your smart phone, TV-shows you just watch out of routine and not because you like them very much or bringing your work back home.

Then figure out how you can reduce or eliminate those distractions.

4. What is one healthy limit I can start setting in my life this week?

One of the smarter ways to simplify your life and to free up time is to set limits.

Here are a few key areas that you can set powerful and healthy limits for:

• Your daily input. Reduce the number of blogs, newsletters, magazines, book clubs, podcasts, TV-shows etc. you follow. Just keep the ones you are really getting something out of.
• Email. Just check and process your email during one chunk of time once per day. Instead of checking it 10 times or more each day.
• Social activities. Write down a list of the social activities you are involved in after school or work. Maybe you are involved in a club or an activity that it is not as fun or rewarding as it used to be. Maybe you want to rearrange your priorities a bit to focus on something else this fall.

5. How can I minimize or eliminate one thing I may have missed?

What else can you eliminate or minimize?

Some meetings at work or in school? Redditing or some online forum you hang out on a lot?

Really question and reconsider your own daily and weekly habits regularly instead of moving along in the same old tracks just because it is what you usually do.

6. What is one piece of unnoticed or misused piece of free time during my regular day?

There is often quite a bit of open travel- or waiting-time during a year.

What will you use such time for as we go into the fall this year?

Perhaps you would like to read more while riding the train or while waiting for a meeting to start.

I, for example, often listen to podcasts while I’m out and about or while waiting for a meeting.

Even if you only have 10-20 minutes of commuting time each day you still have a many, many hours in a year that you may want to, at least partly, use in a new way.

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If you have trouble finding energy and enthusiasm in the morning, you can use a guided meditation to wake you up and get you motivated for the day ahead. A good guided morning meditation can also help you start your day on a positive note and help you get in the right mindset to tackle the tasks ahead. If you want to start your day with positive energy, there are many free morning guided meditations on YouTube that you can try. We’ve rounded up some of the best free morning guided meditations to start your day. If you want an even better way to start your day, you can also add a bit of morning yoga to your routine!

Guided Morning Meditation To Start Every Day Perfectly by Boho Beautiful Yoga

Cultivate a deep internal connection and find the mental clarity to “set your day on the perfect track for success and fulfillment” in this mindfulness and affirmation based meditation. This 10 minute morning guided meditation focuses on breathing, body sensations and feeling gratitude and other positive emotions. In the middle of the practice you are encouraged to focus and repeat the phrase “I am exactly where I need to be. I open myself to the universe and trust in the unfolding of my life.”

Morning Guided Meditation for Positive Energy and Motivation by Caren Baginski

You’ll be in good company with this video if you are a big believer in morning meditation. Caren’s intention for her 10-minute morning guided meditation is to create positive energy and motivation and to “set yourself up for your day in a way that’s intentional and aligned with your spirit.” The practice begins with a focus on the breath, feeling positive emotions. The primary focus in this practice is a body scan with visualization. For each body part, you are instructed to imagine it being filled with aliveness and positive energy.

Meditation to Start Your Day by Yoga With Adriene

Use this simple and sweet all-levels mindful meditation to start your day with a calm mind and a positive intention for the day. This 7-minute meditation begins with some basic info to get set up for the practice and then some deep breathing with gentle neck stretches. The rest of the practice continues the focus on the sound and feeling of diaphragmatic breathing to effect your mood and posture.

Morning Guided Meditation for Bliss & Mindfulness by Jessica Richburg

This 10-Minute practice begins with concentrating on the breath, and then moves into a mindful body scan that incorporates a sunrise visualization. The intention of this energizing meditation is to “help you wake up in the morning, connect with your body and start your day off on a positive note.”

Morning Meditation To Set Your Intention by Yoga with Kassandra

This meditation incorporates using a hand mudra and a “3 word intention setting” method. The video begins with several minutes of cleansing and mindful breathing, body awareness and letting go. The 10-minute practice then shifts into guiding you into setting a three word intention based on what kind of day you wish to have physically, emotionally, and spiritually.

Energizing, Grounding, and Centering Morning Meditation by YOGATX

This simple and beginner friendly morning meditation is designed to help you wake up while feeling grounded and centered. The 10-minute practice begins by focusing on the breath move up and down your spine and then continues to refine and deepen your mindfulness on the sensations of the body and breath.

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Selling your house can be a particularly stressful time in your life, but there are ways to make the whole process a lot easier. Today we’d like to focus on some of the ways you can prepare your house to ensure it is ready for market. Click here and continue to read for some quick and stress free ways to sell your house faster.

Redecorate

Of course you’re not going to want spend lots of money redecorating your house when you’re going to be moving soon. That being said, it is worth investing a little bit of money in freshening it up with a lick of paint. Neutral colours are best as it helps to lighten the space and make it look larger, which will naturally appeal more to buyers. Not everyone has the same taste in decor, but a neutral blank canvas will allow potential buyers to visualise how they can make the house their own

Make Sure It Smells Nice

According to Ideal Home, the top smell that will make people more likely to buy your home is freshly baked bread, so it’s time to roll up those sleeves and get kneading. The smell of fresh bread evokes memories of childhood; it is comforting and homely and this helps to create an overall picture of what it could be like to live in that home. For the same reason, we also love the smell of freshly ground coffee.

One thing you must make sure of is that there are no nasty smells lurking around. Blocked drains (click here for help with that), pet smells (definitely don’t have any cat litter trays lying around), teenage bedrooms (open those windows pronto!) are all massive no no’s if you want to sell your house fast. If need be, bring in a professional cleaner to give your house a thorough clean and then you will find it easier to keep on top of for any future house viewings.

Focus On The Things Your House Has To Offer

People will often try to find out any problems with a house before they buy it, it’s simple human nature, so focus instead on showing them the positive and unique features of the house. Now that more of us are working from home, potential buyers are more likely to want a separate space to work in and they will want to know that it has good network connections, which someone like Leaseml.com should be able to assist with in some way. If you don’t have a designated work space it might be worth considering converting a spare bedroom into one, purely for selling purposes. It won’t take much time to move a desk and chair in there, and put a few plants and pictures up to help create the right atmosphere. Selling your house is all about creating a dream environment for people so you need to think about the most sought after rooms. Kitchens and bathrooms have always been good selling points, but now the work from home space is very much in demand, so make sure you can meet this requirement.

Declutter By Having A Yard Sale

People will be instantly turned off if they enter a house and are confronted with lots of mess and clutter. Not only does it not show your house off at its best, but it also gives the impression that you haven’t looked after the house while you’ve lived there and will make them wonder what other issues could be lurking.

Before you have any viewings it is advisable to spend a bit of time decluttering your house, getting rid of all those unwanted items either by donating them to charity or by holding a yard sale to make a little bit of extra money that can go towards your removal fees. Talking of which, if you manage to get rid of some of your belongings there will be less for the removal company to pack up and therefore your fee should be cheaper too – it’s a win win!

If you follow the advice above we’re certain you will find a buyer for your house in no time at all, and if you don’t… well you’ll get to enjoy lots of lovely fresh bread in the process!

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When you have back pain, yoga can be a great tool to help relieve the tension and pain and to prevent future back injury. Yoga can be practiced as a gentle workout to stretch and lengthen the muscles in your back, and strengthening your core. Also, learning how to relax and reduce stress can help you manage chronic back pain. As it can be hard to find a good free yoga video that helps heal the back and spine, we put together this list of the nine best free yoga back pain videos on YouTube.

It is important to know and understand the source of your back ache before attempting a class. If you suffer from mild and occasional back discomfort, a gentle yoga practice should be beneficial. For more acute, severe and chronic conditions you should have a doctor or physical therapist approve yoga as a therapy for you. Sharp intense pain, numbness and tingling are all signs that you should immediately stop and rest or modify your posture. If there is no improvement or if your condition worsens after your practice, you should seek professional medical advice.

The most common yoga poses for back pain are Cat–Cow, Downward Facing Dog, Sphinx pose, Cobra pose, Bridge pose, Half Lord of the Fishes, Supine Spinal Twist, and Child’s pose. If you are brand new to yoga, or a bit rusty, we recommend you review these poses before practicing the following videos.

The best yoga back pain videos

We’ve limited this list to the best videos that address general back discomfort, strain and tightness. Soon we will curate similar lists to address videos that focus on more specific back pain issues like low back pain, neck and shoulder pain and sciatica.

Yoga For Back Pain by Yoga With Adriene

This 30-minute class begins on your back with some deep breathing and some slow gentle warmups with the legs. After transitioning into table pose, the rest of the practice includes a sequence of poses, many with knee bent variations to gently stretch the back muscles. The class ends with a few breaths in Shavasana.

Yoga For Back Pain with Savannah by YOGATX

This 20-minute practice starts on supine with some gentle twists and leg stretches. From all fours, the class adds some core strengthening movements with some gentle back stretches. This video ends standing with a few conscious breaths.

Yoga to alleviate back pain by Yoginimelbourne

You’ll want to have a block handy for this gentle 15-minute practice. This sequence is composed completely of poses on the back. The class begins with some breathing and several leg and hip stretches. The practice continues with some supine twists and some bridge pose variations and ends in Shavasana.

Yin Yoga Class for Back Pain & Back Stiffness with Kassandra by YogiApproved

Grab a block, bolster or firm pillow for this 45-minute yin yoga class. This six pose sequence starts in puppy dog pose and continues with Sphinx, Threading the Needle, Seal, Supported Bridge, Knee Down Twist. The practice ends with Shavasana and a short seated meditation.

Yoga For Back Strength and Recovery by Boho Beautiful Yoga

This gentle and easy 15-minute yoga video is perfect to strengthen and stretch the lower and upper areas of the back. The class mixes strengthening movements and gentle deep stretches that will help relieve back pain and help maintain a healthy spine.

Yoga For Back Pain by Yoga With Bird

This 20-minute yoga routine promises to incorporate “some of the best stretches for back pain relief.” The first half of the practice slowly flows through with several gentle supine warm ups and poses. The second half moves through a sequence of Cat/Cow, Child, Revolved Hero Pose and Seated Yoga Mudra.

Yoga for Back Pain Relief by Yoga with Yana

This 18-minute video’s sequence of basic yoga exercises are intended to help relieve tension, discomfort and stiffness from the back. The video are starts off with Cat/Cow and Puppy Dog pose and includes a few hip opening stretches like Pigeon and Bound Angle. The class ends with Shavasana pose. You are encouraged to practice these postures regularly for the best results.

Yoga for Back Pain Relief by Yoga with Heather

You’ll want a yoga block or book and some pillows to practice with this video. Heather begins seated with a few moments of mindful breathing before flowing through some basic warm ups and simple seated and supine yoga poses. The intention of this 28-minute practice is to “stretch and strengthen the muscles of the low back and middle back for sweet relief.”

Yoga For Back Pain – All Levels by YogaCandi

This class begins with a seated meditation followed by several neck and shoulder warm ups. This sequence is the most creative and unusual in our list and incorporates several interesting asana variations. The goal of this practice is to “twist, stretch and flow with ease to release muscular tension, stress and pain.”

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