Alcohol Free Update

My 30 alcohol free detox has been going so well that I thought I had 2 more days to go :) 

Day 1 was Tuesday 6th April which makes last night day 30. I'm supposed to have a clearer head without alcohol but clearly not! I guess it proves that I've stopped counting the days and that my body and mind have adapted to no alcohol.

So, "What next?", is the question. I'm going to continue for another 30 days which will be Friday June 4th. I'll have a mini celebration this week but without alcohol. The trouble is I can't think of what to do for this but I'll let you know on my Happy Friday links post.

I'd welcome any ideas for a non-alcoholic mini celebration x x x

My Alcohol Detox Update

Hi there! As I mentioned in a recent blog post, I'm currently on a 30 day alcohol detox which I started last Tuesday 6th April (the day after Easter Monday in the UK.)

After a week off the booze I feel brighter, more upbeat and I have started to have some better nights sleep. For motivation, I've been listening to the alcohol free podcasts, Alcohol-Free Life by Janey Lee Grace and Over the Influence, as well as rereading The 10-day Alcohol Detox Plan by Lewis David. According to David, it can take up to 10 days for alcohol to leave your system depending on your previous drinking. I know, that's quite alarming isn't it? After, my 3 month no alcohol stint in 2019 I know that I can do 30 days. 

Alcohol is a very addictive substance and like any bad habit that we may fall into, the initial period of abstinence can leave us with diminished dopamine. But if we hold tight and stay alcohol free, those levels of dopamine can normalise and other benefits begin to happen. 

I'm going to hold onto that promise as well as my alcohol free drink of choice.  With the wine witch ever watchful (she loves 6pm) I'm following Janey Lee Grace's mantra of, "Keep the ritual, change the ingredients." Wish me luck and I'll keep you posted xo

All in Good Time

Well, here I am post half-marathon. I didn't break any records in the race but getting back to this level of fitness is a great achievement for me. Now a shorter run like a 5K is a pleasure rather than a chore. Although a rather enthusiastic run on Saturday has left me with a torn calf muscle and an enforced rest. 

Just to let you know all is well here even though I have taken an unplanned blogging break, as you may have noticed. Work has been all-consuming, but in a good way, as I'm enjoying covering a class due to a colleague's sickness. This is likely to continue until the end of this academic year but I don't mind as I'm enjoying the role of class teacher again. I'm teaching the best class I've ever taught, so I feel blessed.

Many things have had to fall by the wayside - such as reading, blogging, photography, decluttering and compiling my Friday links. I have been focusing on staying well though and my running has certainly helped with this. I gave up alcohol for April and this also gave me lots more energy and zest for life. May is all about moderation. We've been cutting down on sugar and carbohydrate too as Tim was diagnosed with type 2 diabetes in February but has now got his blood glucose levels down to normal with a very careful diet and increased exercise. Michael Mosley's blood sugar diet book was instrumental in this - thank you to my friend who recommended it.

While I've been very disciplined with my work and health I have relaxed on my spending and have made a few clothing purchases. My love of clothes has not waned but my spending habits are much more considered than they once were. My year of less spending has fizzled out too but a new change is that I'm no longer managing the food planning on my own and our spending is more consistent. 

Since January I've been in the process of resetting many areas of my life. Finding a new balance between work and relaxation, minimalism and materialism and contentment and drive. I have found new focus but some areas are still a muddle. 

So, here's an unexpected blog post. Probably not the one you expected to read or I expected to write. 

A new balance is emerging and hopefully some new blog posts will too. All in good time.

Be happy xo

A 'bottom-of-the-list' summer list

Apologies first to southern hemisphere readers and those who don't get much time off work in the school holidays. I know I'm blessed, spoilt and sound smugly annoying to have just started six weeks holiday. 

My boys are both having their own holidays without us this year and Tim and I have just had three days away in Swaledale, North Yorkshire. We also have two weeks at home together. But what do I do with the time in between when the family are either working or doing their own thing?

Most of my summers start off with good intentions along the lines of: get more organised, complete major decorating projects and, in a bottom-of-the-list type of way, make more time for myself. Ha! Like that's ever going to happen! 

It's no surprise then to hear that by the end of the school holidays I'm usually exhausted from trying to fit too much in and generally feel angsty that I can't keep on top of it all. 

This year I'm determined to look after myself. You know that nugget of advice that if you look after yourself then you're better placed to take care of others - well it's time to give it a try! I decided to make a list of things that I really want to do with my time. Not things that I think I should do. No. Things that'll make me feel happy as I anticipate them. Things that'll make me healthier because I'll feel more balanced not slimmer or clearer skinned. A few indulgences that wouldn't be in my usual budget but are a one-off reward to myself. 

Here's my 'bottom-of-the-list' summer list. It's in no particular order. I've tried to make my list fun, as specific as I can and impossible to finish. I'll still have domestic tasks to attend to, a kitchen that needs painting and I'd like to declutter more of our paperwork but these will not be my priority. 

This summer taking a few hours each day for myself will always be towards the top of my to-do list.

Minimalism is all about having the freedom to choose how you spend your time after all. 

My bottom-of-the-list summer list:

• Try a flat white.
• Finish reading books that got abandoned because of book club deadlines. How could I not finish The Goldfinch when I had less than 100 pages to go?
• Read unread books on my bookshelf. I had quite a lot of books for my birthday (see photo). Which to read first? Any recommendations?
• Read independent magazines. I bought The Simple Things for the first time for our trip away at the weekend and I would like to try others. Any suggestions?
• Cook from recipe books not the internet. 
• Have a summer pj day and catch up with films.
• Eat fresh avocados because I love them and they're healthy.
• Make homemade guacamole (avocados again I know).
• Visit a cafe alone to write. 
• Learn the basics of hand embroidery. 
• Eat ice cream once a week.
• Put edited photos in new photo albums.
• Create a photo wall.  
• Have an eyebrow and eyelash tint. 
• Actually buy something from a farmer's market.
• Give myself a weekly manicure.
• Learn the words to a favourite song so I can sing along.
• Take part in Susannah Conway's The August Break on Instagram. 
• Go on a train journey to somewhere new.
• Visit Turvey Abbey.
• Eat a simple meal of bread, cheese and wine in the garden.

I could go on but I'll stop here. 

Do try writing a 'bottom-of-the-list' list. It's really fun. And of course you can do this in the southern hemisphere and in your time off work too. I'll update you on my progress along the way.

Go on indulge your imagination and your soul. 

What's on your 'bottom-of-the-list' list? Do your projects and interests always come bottom of the list? Please share.

The Welcome to Now Project: Week 4

It's the last week of The Welcome to Now Project (my 4 week project to declutter, find focus, be healthy and have fun) and whilst my enthusiasm remains high my energy and free time is low. Teaching extra hours and having fun at Lunar Festival at the weekend left little time for clearing clutter or the other activities I'd planned for week 3. 

Time for a fresh approach! 

The Eisenhower Decision Principle (based on the philosophy of President Eisenhower) has been on my mind since reading about it last week. I believe understanding the difference between urgent and important tasks could be a great tool for improving time management skills and finding focus for self improvement. 

What is important is seldom urgent and what is urgent is seldom important. 

Urgent tasks are the activities that we put on our to-do lists. Things like medical appointments and car services but also cleaning and other household tasks. Other people can also make urgent demands on us (often via technology). We can lose hours, days, weeks and years to urgent tasks without any sense of achievement. Western society encourages this state of non-stop urgency with its invasive advertising, culture of deadlines and have-it-all mentality.  

Important tasks are those activities which contribute to our personal development, values and long term goals. Do we include enough of these on our to-do lists? Maybe we should have a separate to-be list. To be happy with less, be fit and be able to have time for ourselves and others. 

There's plenty of information available on the subject and the basic idea is easy to understand. As well as helping us decide what's important over what's urgent the Eisenhower matrix has 2 more categories which can further help us identify which activities take up our time but don't contribute to our personal values or long term goals.

In week 4 I'm going to aim to use the Eisenhower matrix to help me identify how to make progress in the 4 areas of the project whilst also hopefully keeping everything else going.

Urgent and important tasks: Household chores, work and tasks linked to my youngest son. Household chores need to be done but in week 4 I'm going to set limits on how much time I spend on them. The ironing basket can be halved instead of emptied, the grocery shop can be done after work instead of on my day off (I did this in week 3 and it saved me lots of time) and the family can share some of the cleaning, tidying, cooking and ironing. Coming home after work on Friday to hear my husband vacuuming was a wonderful gift and I'm grateful that I didn't have to ask him to do this. This week my youngest son needs my attention. I can't avoid taking him for a dental check-up for his brace, keeping watch on his GCSE revision timetable or helping him choose a suitable and budget friendly outfit for his prom. All of this takes time and energy. Working extra hours could lead me into overdrive so I need to take time to be more mindful during the day. Taking breaks and chatting with colleagues helps as does setting limits on how many hours I spend on preparation and marking.

Important but not urgent tasks: Walking, running, meditating, decluttering, healthy eating and time for fun. Yes, I've discovered The Welcome to Now Project is all about making time for important activities that contribute to self improvement and long term happiness. As these are non urgent tasks they often get overlooked which can lead us to feeling frustrated that we're making slow progress with personal goals or that we can't afford to spend time on ourselves or have enough time for friends and family. In week 4 I'll use some of my time on my days off (I'm working 31/2 days this week) for a longer run, a few hours decluttering in the loft and spending time with Mum. Meditation and walks might not happen daily but I'll fit them in when I can. I'll maintain my commitment to eating less sugar and more fruit and veg but without being obsessive. At the weekend I'll set limits on chores and make more time for fun. We've got plans to visit an open garden event and attend Leamington Peace Festival.

Urgent and not important tasks: These are the unexpected demands that crop up daily from family, friends, colleagues and other sources. Our teenagers are great at this. Can I say no this week? 

Not urgent and not important: I'm going to be mindful of when and why I seek distractions. I'm skilled at procrastinating with most things and capable of losing hours to online frippery. 

In brief here's an outline of my plans for the 4 areas of The Welcome to Now Project for week 4.

The-once-and-for-all-declutter. I hope to clear more clutter from the loft and organise the area better.

Be Fabulous. I'm going to fit in a longer run of 45 minutes and enjoy running through the countryside. 

Finding Focus. I'd like to find time to reflect on what I've learnt from the project and how it could be followed up. 

Try Something New. Find new places to visit or walk at the weekend. I'm also reading a new book which I'm loving. 

My aim in this project was to be accountable to you in order to maintain my focus, be honest and to learn from the experience. 

Through repeated resolve to make time for now by managing our physical and emotional health I believe we can follow our dreams. 

Thank you for keeping me up to date with your progress as you follow along with The Welcome to Now Project. Thank you to all of you. I'd love to hear your news. 

I can't wait to reflect on the project next week. 

Well done on any progress in week 3 and here's to your continued success xo

The Welcome to Now Project: Week 3

Week 2 of The Welcome to Now Project has had its highs and lows (I vowed to be honest, remember). Have you made any progress or learnt anything new? I'd love to hear. Here's my progress to date and plans for week 3: 

The-once-and-for-all-declutter. I've completely finished streamlining the kitchen. Each cupboard, drawer and surface has had a thorough clean as well as a declutter and I can't describe how much more enjoyable my kitchen is now. Every time I put away a mug or plate I feel a shot of happiness as I realise that each item has a little more space to breathe. Time will tell how organised, clean and tidy the kitchen remains but for now it's been worth the hard work. 

I've also started to make headway with the loft but there's still lots more to do there. So, that area is my decluttering priority for week 3. 

What's really surprised me though is how draining I've found this round of decluttering. Although, I'm trying to focus on the present and envisage a lighter future dealing with clutter does bring negative emotions to the surface which I find tires me out. I find it easy to decide what to discard but actually parting with some items is difficult. To deal with this I've found sorting clutter one day and donating/removing it the next day works for me. This gives me chance to sleep on my decisions and make changes if necessary. It's easy to forget that decluttering takes up both physical and emotional energy as well as time. 

However, returning home after dropping off items at the charity shop and recycling centre does feel good. Knowing that I'm helping others by donating and recycling keeps me going as does realising how much nearer I'm getting to being decluttered once and for all. This is my goal after all; to be decluttered to a level where I have more time and energy for what I want to do. 

Be Fabulous. Having committed to 3x30 minute runs publicly I found sticking to this fairly easy and enjoyed some lovely runs. Walking every day (between 15 minutes to 45 minutes) was a great way to uplift my mind and relax my body. I've missed several days meditation this week but have tried a lying down meditation which was very relaxing. My new hair dryer arrived and I felt more fabulous being able to style my hair my usual way. I was tempted to have my hair cut professionally this week but have decided it doesn't need it. In week 3 I'm going to stick to the same running and walking routine and try to meditate daily.

Finding Focus.  Keeping both the decluttering and healthy habits going was hard work in week 2 and left me little enthusiasm for anything else. On a positive note I've spent time developing some ideas for future projects and I've also expressed my interest in volunteering for the local food bank who put out an appeal for new volunteers in the local paper. For week 3 researching and writing something useful for this project is a focus continued from week 2.

Try Something New.  Again, this area has been more neglected than others. Simple pleasures like walking, chatting with a friend or going out for coffee and cake kept me going. At the weekend we're off to Lunar Festival which is a small (but growing) festival not too far away. There will be plenty of workshops so I have no excuse not to try something new in week 3!

And I thought this project was simple.

I've learnt this week that I have ups and downs as I declutter and try to stick to goals. After a difficult day I can wake up the next morning with new resolve and ideas to keep moving forward. I'm rediscovering discipline and focus that I've been lacking over recent months and that is what this project is all about. 

Through repeated resolve to make time for now by managing our physical and emotional health I believe we can follow our dreams.

I'll keep you posted and I hope some of you will let me know how you're doing (your comments have been brilliant and motivating). Thank you to all of you who are following the project. 

Well done on any progress in week 2 and here's to your continued success. *gentle ripple of applause*

Beginning Running

Here's an update of a post that I wrote back in 2012 that might be of use to anyone aiming to start running or wanting to increase their running. 

Running needs commitment. 

My current running goal is to run 3 times a week, complete a half marathon later this year and a marathon next year. 

But I know how hard it is to get started, stay motivated and progress healthily. 

If you're new to running or thinking of increasing your mileage the key is to take your time as your body adjusts to the increased exertion. 

Some simple tips to get you started:

Run/walk to start with. When you start out add short bursts of running to your usual walking. Gradually increase the ratio of running to walking. If you're increasing your mileage walking some of the way can help your body to adjust.

Increase your distance/time by no more than 10 per cent each week.

Stretch before and after running. Focus on stretching your hamstrings, gluteal, calf and quadriceps muscles to help prevent common injuries. Ease down your pace as you finish running and walk for a few minutes before you put the key in the door. Then repeat some of your stretches.

Run at a time to suit your own body clock. Choose a time that suits you. 

Buy the best running shoes you can afford. Ideally buy your shoes or at least seek advice from a shop where the staff have expertise in the products they sell and can match the shoe to your running style/gait. Be honest about your budget at the onset as they might be able to discount a shoe that's about to be discontinued (this happened to me and I made a big saving). 

All women need to wear a good sports bra for running. This is true regardless of your cup size.

Eat more complex carbohydrates on running days. Ideally fuel your body 2-3 hours before a run and try to eat a snack 30 minutes afterwards. 

Take on more water than usual before and after a run.

Listen to your body. Allow plenty of rest days and if you notice sharp pains in your legs or ankles rest for at least 3 days. If your pains persist consult a doctor.

Have the occasional easy week. If you've been increasing your mileage for several weeks allow a lighter week to help ease fatigue and maintain motivation.

Build a running routine. Eliminate excuses by laying out your kit the day before your run. Plan what time you'll leave the house and stick to it. Reward yourself afterwards.

Variety is the spice of running. Plan a few safe routes that you know well and can vary. Enjoy long slow runs but also the occasional short fast one too (with plenty of warm up/cool down time). Run at different times of the day, in different weather conditions, on your own, with a friend or join a running club. No run need ever be the same.

Set a goal. This could be to complete an event or improve your health. With time you'll notice a difference in your strength and muscle tone.

Some runs are harder than others. Some days you'll not be in the mood but the more you encourage yourself to run regularly the more you'll realise the added benefits of running. Talking of which...

10 Reasons Why Running is the Ultimate Minimalist Exercise:

1. It's flexible. Running is easy to fit into your schedule because you can go for a run at any time of day to suit you. You're not subject to complicated timetables and cancelled classes. You can run anywhere even if you're away from home.

2. It's eco friendly. Unlike the use of high tech gyms running outside does not require any heating costs or use any electricity.

3. Running makes you feel happy and improves mental tenacity. Running releases endorphins which gives you that feeling known as runner's high, a feeling of exhilaration. Also, running can be challenging at times (running through wind, rain and up hills) so it can help build up determination and resilience which you can use in other areas of your life.

4. It requires little equipment. A decent pair of running shoes, some high visibility clothing for running in the dark and a sports bra for women will be all the specialist items that you need to buy. You can run in cheap old sports clothes, hardly anyone will see you. Running requires very little set up costs with no joining or membership fee.

5. Running doesn't have to be competitive. You don't have to enter races, you can run with others or alone to suit you. If you run alone, just make sure you take your phone or let someone know your route.

6. Running takes up less time than other types of exercise. You don't need to drive anywhere to take part, simply leave your front door. A short 20 minute run, followed by a quick shower can give you essential exercise without taking up too much of your day.

7. Running is tranquil. In our busy lives running provides an opportunity to get outside, away from the house, the car and the office. Even if you don't have countryside close by you should be able to find a park to run around somewhere nearby. Connecting with nature can be a great stress relief.

8. Running outside can help look after your eyes. Looking into the distance whist running can help relax your eyes - great if you spend a lot of time looking at a computer screen. 

9. Running is meditative. A rhythmic pace can enable your body to experience what psychologists call flow, a state where mind and body work in unison to create a sense of calm and well-being. This is great for relieving anxiety and is why you often feel more energised and positive after a run.

10. Running is a great for all round health. You can get so many health benefits from running such as weight loss, stronger muscles and bones, lowered cholesterol, reduced risk of heart disease, strengthened immune system and improved co-ordination. All in one simple exercise.

Running has been my main form of exercise since I was a teenager. I have tried swimming, yoga and exercise classes but running is the exercise that I always return to. This is because, for me, running is the ultimate minimalist exercise. Minimalism is, in my opinion, about less: owning less and having less commitments and distractions in order to live a more meaningful life. Running fits in with this lifestyle.

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The Welcome to Now Project: Week 2

My second week of The Welcome to Now project has got off to a good start as I finished decluttering the kitchen today and made more progress in the loft. My mind seems more focused this week and I'm determined to make some progress in all 4 areas. I've also got some posts lined up for you to help keep the motivation going. 

The-once-and-for-all-declutter. Slowly, slowly I'm working my way through the trouble zones of the house. More bags and boxes are lined up ready for recycling and the charity shop. The kitchen now feels lighter and more spacious. I have to keep going although it's hard work at times.

Be Fabulous. I may not enjoy the thought of every run but I like the results – a calmer mind and improving fitness. This week I'm planning 3 x 30 minute runs. My daily walk feels like an essential part of my day and is the easiest part of the project as I enjoy this time so much. My hair's not feeling so fabulous this week especially since my hair dryer broke. A new compact model is on order and I can't wait to tame my locks once more.

Finding Focus. Keeping the momentum of week 1 going is my focus this week as well as writing new material to fit in with the project. With my meditation I'm following the advice of Jon Kabat-Zinn. I'm going to try experimenting with the lengths and style of my meditations. 

Try Something New.  Date night with my husband? A few hours away from it all just for myself? These are my ideas.

I'll keep you posted. Well done on your progress last week and here's to more success in week 2 xo

The Welcome to Now Project: Update Week 1

So an update after almost a week on The Welcome to Now Project (my 4 week project to declutter, find focus, be healthy and have fun). My aim in this project was to be accountable to you in order to maintain my focus, be honest and to learn from the experience. I've had some success but it's not been the easiest week for finding spare time for major decluttering. I will definitely have more time for decluttering in week 2 as I'm on holiday. And boy do I need it as I've discovered more clutter than I'd anticipated! Emptying cupboards and opening boxes has revealed items that I thought were lost, had already been donated (I think I must declutter in my dreams) and are broken beyond repair. Plus I found 2 pairs of first toddler shoes in the loft which sent me into meltdown. However, I'm pleased with how I've stuck to my plans in general and the healthy habits are making me feel good.

Here's a little more on my progress in each area.

The-once-and-for-all-declutter. Teaching for 3½ days didn't leave me much energy for decluttering in the evenings but on my full day off I did make good progress in the loft. Several boxes were emptied, 'maybe' clothes boxed up many months ago have been donated to charity and moving house boxes have been reduced. I've assessed that the loft contains unidentified wires, surplus decorating materials and too many photos that need editing. On Saturday I had a useful session with my husband streamlining our kitchen crockery, pans and glassware. We had lots of 'Have we used this in the last year/don't keep it just in case/does it bring us joy' conversations. Hubs is well versed in minimalism mantras. Together was definitely better. I could see what had attracted me to buying things originally but found it easy to cut my attachment because reduction was more important than any lingering sentiment. 

Be Fabulous.  I found starting my mornings with a drink of hot water and lemon an easy habit to maintain this week. I meditated sometimes in the morning or sometimes straight after work but I kept this habit up daily which is an achievement for me. I didn't use any music or apps just followed a similar routine to the one on Headspace. My daily walks were my favourite part of the week and a part of my day that I looked forward to. The only day I didn't walk was on Saturday but this was a running day so I was OK with that. I ran 3 times but my longest run was only 30 minutes as I didn't want to overtire myself as it was a busy week with work and other commitments. 

Finding Focus. I was definitely more focused this week and more aware of time wasting. The 4 areas of the project took priority over other activities so I spent less time on ironing and cleaning than usual. Yay! I began to focus on building a relaxing bedtime routine and usually was offline by 9pm. 

Try Something New. Some of you have read Wherever You Go, There You Are by Jon Kabat-Zinn the book about mindfulness meditation and you're right it's good. I found it pulled together many of the ideas I've been discovering over recent years from Walden to Zen Habits. It's helped me to be mindful of my reactions to decluttering (which can be difficult at times) to be realistic and to just let myself be when I've felt tired or under pressure. On Saturday we had planned to go to Birmingham Botanical Gardens as a treat but as the sun wasn't shining we went to a garden centre instead to buy plants for a vertical planter made from an old palette that we're creating. Our tiny garden is shaping up nicely and we've made a few changes. I'll post on this soon. We also had cake at a canalside cafe, visited a farm shop and cooked a Sunday roast for Mum and the boys today. Pulled pork followed by rhubarb crumble. Life doesn't get much better. 

How's your week been? Success? And treats? I loved hearing your plans. Please share.

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The Welcome to Now Project: Week 1

Thanks so much for your encouragement with The Welcome to Now Project and welcome to all those who have decided to join in - I'm sure it'll be worth it. Yesterday was a positive start for me and I feel full of motivation to get moving with the 4 areas. So here are my plans for week 1. It's all about dipping my toes in and then taking the plunge.

1. The-once-and-for-all-declutter. This week I'm teaching 3½ days so I won't have much time to declutter. However, on my full day off I'm going to go into the loft and remove the large, easy to clear bits of clutter (unused furniture, cardboard boxes etc.). The reason I'm going to attack the loft first is because it's probably the most cluttered area of the house and according to feng shui (which I'm beginning to read about) it's best to tackle those areas that are most disorganised first. I also have half empty boxes from our 2012 house move so I'm going to consolidate those boxes. My visit to the loft will also be about assessing what's there so that I can plan what to declutter next. Afterwards I'll visit the tip/recycling centre with the debris and also my favourite charity shop as my son has returned from uni and has willingly edited his clothes (he has more clothes than anyone else in our family). On work days I'll aim to do a 30 minute declutter each evening in the kitchen attacking drawers, cupboards and any paperwork that's lingering. At the weekend I'll spend a few more hours with my husband streamlining our kitchen crockery, pans and glassware. 

2. Be Fabulous. My mornings will start with a drink of hot water and lemon and a short meditation (2-5 minutes). These are habits I've been forming over recent months that I want to establish as daily practice. Hopefully, healthy morning habits will lead to good choices throughout the rest of the day such as drinking plenty of water. This week my aim is to walk for 25 minutes a day either with my husband during his lunch break (he works from home) or after work before we eat. Walking is gentle exercise but also a really good way to unwind. We walk most days but not everyday so this week I'm going to be more disciplined. I'm going to increase my running sessions from 2 to 3 times a week but I'm going to make this 3rd run a short one (15 minutes) to avoid injury. I'll also try and plan some healthy meals for later on in the project. I'm working on ways of reducing sugar and have already ditched artificial sweeteners, diet drinks and tomato ketchup. 

3. Finding Focus.  I'm not the most organised of people and often keep my to-do list in my head. For week 1 of The Welcome to Now Project I'm going to try to write manageable to-do lists and power through these items before I allow myself any time online. I'm going to put my laptop to bed earlier and and give myself at least an hour to unwind before bed.  

4. Try Something New.  I'm going to read a book about mindfulness meditation Wherever You Go, There You Are by Jon Kabat-Zinn, find out more about feng shui and plan something fun for the weekend. I'm not quite sure what but I I know there's enough mint in the garden for our first mojito of the year.

Have you any plans to get started with decluterring or build new habits this week? Is there anything you can't wait to cross off your to-do list? Please share and don't forget to reward yourself and allow time for rest too. 

Welcome to week 1 of The Welcome to Now Project. I'll be back with an update later in the week and will be using instagram to track my progress too. 

The Welcome to Now Project

We all have dreams of getting fit, having more time and trying new ideas but do we ever get anywhere near to achieving our goals?

I regularly write about my goals but I feel that I want to give my goal setting more structure. The Welcome to Now Project is a self-improvement project I've set myself (you can follow my progress or join me at any stage). It's all about taking action today by making small changes to make future dreams a reality.

I'm creating a straightforward and user-friendly approach to finding new motivation and achieving quick results by working on 4 areas for 4 weeks. 

The Welcome to Now Project is a personal experiment and challenge but by writing about it I will be accountable to you and hopefully find new motivation to keep going. I might also inspire you to join in. Initially, I'm going to try this project for just 4 weeks (starting today and ending on June 15th). I'll be updating you regularly and evaluating the project at the end. Who knows where it'll lead?

My goal is to live a simpler life unclouded by distractions, confusion and clutter (both mental and physical), to be healthier and to spend time doing the things I really want to do. I guess that pretty much sums up my approach to minimalism. 

Through the experience of downsizing my home, changing job and re-evaluating my values I have improved my life considerably over the past 5 years. I've developed confidence to take risks and make changes that I would never have thought possible a few years ago. But I still have residual clutter that I feel is holding me back and unfulfilled dreams that never seem to get off the ground. 

Why 'Welcome to Now'? Because I believe we have to accept and love ourselves as we are today. There's no point in looking back at past failures or wishing for a mythical future when we'll be stronger, have more time and more motivation to change our lives. That's never going to happen. The best time to start is now. Every week we have just 168 hours at our disposal including sleep! We need to choose how to spend that time wisely.

The Welcome to Now Project is a mindset, an affirmation and a way of giving some oomph to those brilliant ideas that you already have deep in your heart but you're just too frightened to try. 

Here are the areas I'm going to work on for the next 4 weeks:

1. The-once-and-for-all-declutter. Clearing clutter creates a calmer home and mind. By removing the excess from our lives we can be more open to new direction and ready to explore new horizons. We can be bolder and braver in life, think more clearly and really move onwards with our plans. I regularly declutter but I still have a long decluttering to-do list which I'm never going to break the back of unless I take serious action and make time for a huge purge. Now is the time to declutter. 

2. Be Fabulous. Enjoy exercise, sit still for less, make healthier food choices and try meditation. Maybe have a style refresh. Find pleasure in everyday things and be a glass half-full type of person. It's all about attitude.

3. Find Focus. Learn to set limits on online time, prioritise tasks and take baby steps towards new projects. 

4. Try Something New. It's time to try new things, read something inspiring, learn a new skill and and have some fun.

Each week I'll reveal my plans for each area. Alongside this I'll be writing about time management, mindfulness, nutrition and anything else that is a useful tool in moving forward.

Please feel free to join me with The Welcome to Now Project. 

Together might be easier. 

You could choose to join me on all 4 areas or just pick 1 or 2. I believe any changes I make will have a positive impact on my life and will take me forward. I'll share my successes as well as my failures. You might have your own ideas to work on in each of these areas – I'd love to hear about them. If you have any ideas or questions about this project please let me know so I can be of more help to you. 

Let's do this!  

Fast forward 4 weeks. How do you want to feel? How do you want to look? What do you want to be proud of? Do you want to be the best you you've ever been? Is it finally time to let go and start living your dream?

The Welcome to Now Project has begun!

Health Goals Update

Health seems to have been on my mind a lot recently. Maybe it's a kind of internal spring cleaning or maybe I'm panicking as I approach 50. Early in January I wrote about my health goals for the year so here's an update. 

1. Healthy work. I'm lucky that my job is mostly enjoyable and very engaging! With everything else going on over the last few months my part-time hours have allowed me plenty of respite at home to readjust to a 'new normal' without my dad. For this I'm very grateful.

2. Healthy relationships. Losing my dad at the end of January has taught me a lot about relationships. It's taught me 

• not to take other people for granted 
• the amazing kindness of friends and family
• the importance of self-care in order to be able to love others
• that life is short and is for living
• to make more time for my husband as it's all too easy to let the romance slip (we have booked a weekend away in May)

3. Healthy finances. Our main priority is to keep our grocery shopping under control this year. Whilst progress was made in this area last year there's always room for improvement. My motivation is to waste less money; have more room in my cupboards, fridge and freezer; prove to myself that I can stick to a budget; and to use the saved money for savings and fun things for the family. Last month I set a budget and carefully recorded my grocery spending. I stayed on or under budget every week. I think the success was due to sheer determination to stick to my goal and realise the dream of having some spare cash to save and enjoy. My determination meant that I was more disciplined at stock taking, menu planning and sticking to a routine of shopping on the same days. I also avoided my favourite but expensive store. All of this took a lot of time and it became a priority over other domestic tasks like cleaning (which can always wait). Our meals have been just as yummy (especially those not made by me), our diet just as healthy and our kitchen cupboards less full. I've learnt that saving money and sticking to a budget requires determination, planning and time.

4. Healthy food. My efforts to try to improve the quality of my diet by eating more protein, good fats and less sugar have been hit and miss. It wasn't easy with all the hospital visiting in January. My diet really suffered and I consumed far too much caffeine and gourmet crisps. However, I'm getting back on track and gradually reinstating healthier choices. A great new source of inspiration is the lovely Sarah Britton who writes a blog My New Roots. I'm itching to try her Ginger-Pear Mint Smoothie (which also includes avocado). She has a new book out too packed full of inspirational and healthy recipes. During Lent I've also been moderating my alcohol intake to just 1 glass and having more alcohol free days. This has been successful and something I'm going to continue to work on. Looking back at previous health goals I realise that it's been over a year since I drank diet drinks and I've also recently given up sweeteners. It's good to look back at old goals and measure some progress although some habits do seem to take longer to form (flossing?)

5. Healthy mind. Trying to find sanctuary in this digital age (did I really write that) has also been erratic. I need to set limits to my online time, establish a more relaxing bedtime routine and also to practise meditation more regularly. There's 30 days in April so I'll let you know on how many of those days I manage to meditate. My husband is also meditating and we're finding it helpful to be able to share our progress.

6. Healthy body. My aim to run at least one half-marathon this year is going well (my last one was in 2007). I've been running twice a week since January and I can now run for 1 hour and 20 minutes. My goal of running a half-marathon is definitely motivating me. I enjoy every run once I'm out the door and I'm feeling better both physically and mentally than I was before I upped my training (I was previously running once a week). Walking with my husband is also becoming a more regular habit. He works from home and goes for a daily 25 minute walk during his lunch hour and I join him whenever I'm free. Walking side by side is a great way to share some time and switch off in the middle of the day.

7. Healthy consumerism. I've made some recent wardrobe purchases with my birthday money. I've also been given quite a few books as presents as reading is really helping me to unwind at the moment. These new additions have led to some mini-decluttering sessions which I'll update you with soon. We've also been spending a small amount of money on garden supplies for growing some veg this summer. Other than that I've made no unnecessary purchases. What I'm doing well at resisting are all the lovely but expensive home accessories I see online. Glass cloches, double sided hanging frames, designer wallpapers and gorgeous throws will have to remain on Pinterest for me. I could so easily buy these things but realise I don't actually need them. The simple/rustic/ look can be expensive and I could easily be seduced into spending money on it. I think I'll have a restyle of my current home accessories instead and maybe get creative with some homemade wall art as well. And if I do well at restraining myself from purchasing simple accoutrements I may well treat myself to some paint as I'm feeling the urge to repaint our walls. Freshly painted walls - the simplest look of all. The kitchen is first on my list. Gosh, it feels good to get my want list off my chest. 

Oh, and I cut my own hair this weekend. Several vlog tutorials and 40 minutes with some scissors and ta-dah not a bad result! I will definitely cut my own hair again when it needs it. Cutting hair is a fairly simple skill and one I'm trying to master. Do you know I felt just as good afterwards as when I visit a salon. Which just goes to show that it's not spending money, sitting in a plush hairdressers or being pampered that make me feel better - it's just getting a new look. It was also a relief not to have to discuss holidays, be encouraged to buy expensive hair products or asked if I needed any foil highlights (I don't as I'm growing out my hair colour and letting in the grey gracefully). 

Did you set any health goals this year? Do you still get spending urges? How are you getting on? It's always lovely to hear from you.

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Minimalist Monday: The Benefits of Meditation

Most of us know that meditation is good for the body and mind. But we also all know that it's very easy to give up. Since beginning meditating several years ago (at Buddhist classes, yoga sessions and at home) I have noticed so many improvements in my life but I still have regular lapses. I believe that the benefits of even a little meditation can be long lasting and can lead to increased calmness and improved mindfulness. So, after a break and  when I regain interest, it's always the benefits that get me practising again. Really, for something so simple, free and adaptable the multiple benefits of meditation are outstanding. A recent article The Mind of the Meditator by Matthew Ricard, Antoine Lutz and Richard J. Davidson explained the neuroscience behind meditating. 

Studies on the neurobiology of meditation show that the practise has many of the characteristics of an ideal drug. It counters depression and pain and encourages a sense of well-being. And it does all of this with few, if any, side effects, at the cost of a couple of minutes of daily respite from a harried existence. Why don't physicians prescribe it more?

Benefits of Meditation:

• Depression eases
• Chronic pain is easier to manage
• Tension related pain reduces (headaches, ulcers, insomnia, muscle and joint problems)
• A sense of well-being is induced
• A more stable and clear mind results
• A more serene and flexible way of being is produced
• It can lead to an enhanced capacity to focus on tasks which require concentration
• It helps us to deal better with stressful tasks or experiences 
• It decreases anxiety
• It improves our relationships with others
• Self-knowledge and intuition improves
• We manage negative thoughts better and spend less time dwelling on them
• We develop the capacity to help others
• It might slow processes of cellular ageing 
• It can lower blood pressure
• It can help with irritable bowel syndrome
• It can prove immunity
• It promotes relaxation
• We become more aware of the present moment and savour simple pleasures 
• Our problem solving abilities improve
• It increases serotonin production thus improving our mood 
• It increases creativity
• It helps self-control
• It improves memory
• It's an opportunity to take time out for yourself 
• It helps you tune into your internal chatter and improves your ability to 'turn it off'

The appeal of meditation is that it can be done anywhere and its benefits can be gained even if practised at a basic level. So, learn the basics and experiment. Find out what works for you whether it be counting your breathing, repeating a mantra, listening to an instructional recording or music, or simply sitting in silence. 

For me, closing my eyes, being aware of my breathing, staying still, noticing silence (or sometimes - what interrupts it) and visualising a beautiful scene is a wonderful way to reconnect my body and mind and restore peace in my heart. Meanwhile, behind the scenes, this 10 minutes time out of my day is rewiring my brain and creating a cascade of beautiful benefits for my mind and body. The poetry of science. 

Andy Puddicombe's Headspace has a free 10 day meditation course which is a really useful resource especially for beginners and those who've strayed like me.

A Healthy 2015

I am confident that nobody... will accuse me of selfishness if I spend time, while I am still in good health, with my family, my friends and also with myself. Nelson Mandela 

Here's my list of healthy resolutions for the new year.

1. Healthy work. My aim is to enjoy my work, be passionate about it but not get too stressed if I have a bad day. I've lost too many hours sleep over performance angst. I love my job (teaching) and the value that it adds. Us teachers need to lighten our load. 
2. Healthy relationships. No relationship is perfect and every relationship needs work. I need to work on appreciating my loved ones, their imperfections and all. 2 robust teenagers and our less robust parents will take up most of our energy this year. Connecting with friends, old and new, is also key. 
3. Healthy finances. I'm no financial expert but over the last year I've begun to appreciate the need for a tighter grip on our finances. Continuing keeping our grocery shopping under control is a top priority this year.  
4. Healthy food. In recent months I've ditched calorie counting for counting the cost that poor food choices are having on my body. Eating more protein, good fats and less sugar is already making a difference to how l feel and look. It takes some experimenting with, but working out the balance that is right for you is worth it.   
5, Healthy mind. We need stimulation and to learn new things but a healthy mind needs downtime too. We need to look inward as well as outward. We need to find time to step back and to find sanctuary in this digital age. I aim to find that sanctuary through more walking, less time on my phone and laptop and making time for meditation and prayer. Searching can be inward as well as outward. 
6. Healthy body. It's all about making the most of what you've got and enjoying the body that you've been given. It's about moving more, not sitting still for long periods of time and finding enjoyable exercise. My aim this year is to run at least another half-marathon (my last one was in 2007). I don't relish the thought of stepping out the front door but I love how I feel once I get into the flow of a steady run. This needs to be my mantra. 
7. Healthy consumerism. OK, so we all need to buy stuff. However, I am committed to a life of less. Purchases that are non-essential will be limited this year. I'm planning on spending some money on improving our house, our garden and also my wardrobe but all on a tiny, tiny budget. Other than that I don't need any more stuff. 

How about you? Have you got plans for a healthy 2015? Id love to hear. e

How to Maintain Healthy Habits

It's been a while since I've written a health related post here but that's not to say I haven't been focusing on nurturing my health. In fact, quite the opposite. I've learnt this year that looking after my health needs to remain a priority, just as it was 4 years ago when my life was a lot more stressful. Healthy eating, moderate drinking, exercise and relaxation are as vital today as they were back then when I was at my most stressed. 

The problem is that although we can simplify the structure of our lives we can't completely remove everyday stress or our reactions to it. When my schedule becomes busy, or my sons have new things going on or someone in the family has a health crisis that's when my new healthy habits drop off one by one and I seek comfort in old, not so healthy habits. My exercise routine, my fruit and vegetable intake and my number of alcohol free days drop off. I also tend to spend more money at the supermarket when I'm busier. And don't finish my book for book club. I could go on...

I've been researching how habits are formed in the hope that I can understand and improve how I react when life gets busy and stressful. 

So, how can we maintain healthy habits when the going gets tough?

1. The first step is to be aware of your habits and how often you repeat them. Developing an awareness of how you react to different situations can be enlightening. You may want to keep a diary of what triggers a habit and what the outcome is.
2. The next step is to decide which habit you'd like to improve. Leo Babauta suggests working on one new habit a month and starting with small goals to ensure success. Even tiny improvements like one more glass of water a day are a step in the right direction.
3. Visual cues are important in forming new habits. Write a reminder of your new habit and display it where you'll see it every day. Display healthy items prominently in your home and remove or limit the unhealthy options. Put your running shoes by the front door as a visual clue for your morning run the next day. Verbal cues are important too. Try dancing or exercising to a favourite song when it comes on the radio. Isn't that Beyoncé's secret?  
4. Focus on the reward. How does more exercise, a healthier diet or more time for relaxation affect your mood and sense of well-being? Remind yourself of how great you feel when you take better care of yourself. Build on this.
5. Talk positively to yourself. Stop those negative thoughts in their tracks. Big up your ability to improve your behaviour and you will be more likely to succeed. Your conscious mind instructs your subconscious mind. Positive talk builds positive action.
6. Plan how you will react to difficult situations and moments of weak resolve. Decide what you will eat before you go out for a meal, how much you'll drink at a party before you get there or how you'll fit in some exercise if you are about to travel away from home
7. Share your healthy habits with friends and family. When your resolve weakens they may support you and help rekindle your motivation to make healthy choices. 
8. Know that temptation will pass. Deal with temptation by substituting healthy alternatives. Swap the biscuits for a small piece of dark chocolate, a glass of wine for a soak in bubble bath, internet browsing for an early night. 
9. Willpower varies so embrace balance. Allow for setbacks. Allow yourself treats but learn to limit them. A day off from exercise, the occasional sweet treat, or a glass of wine can lift your mood when done in moderation. Yes you will need willpower at the start to overcome a negative habit but eventually the new (positive) response will become automatic. Master that willpower that lurks within you.
10. Be a mindful shopper. If over buying is a habit limit the amount of times you shop. Making a purchase that you have researched, saved up for and planned will make you happier than when you buy items on impulse, out of boredom, unhappiness or feelings of inadequacy. Know that what goes in our shopping baskets is often an unconscious decision, even down to the brands we buy. Beware, most of the healthiest items come without fancy packaging. 

Believe in yourself. Don't worry how long it takes to develop new habits, just make healthy choices today. 

And repeat.