Do you ever feel like you don't have time for all the things you "should" do for your wellness and self-care? There are so many new trends, foods, and programs out there promising every result possible. Sometimes what we need is a shift in our mindset, and you probably have all the tools you need at home. 

The slightest shift in your mindset and attitude can go a long way for your mental health and even help with overall body health too. When things are in alignment, you start to view your challenges a little differently. And it's not all about unicorns and rainbows, just taking a few minutes each day to focus on some mental health mindsets is all it takes. Give one of these techniques a try. 


This doesn't have to be what you are probably picturing; sitting on a rug in a special room with crisscrossed legs chanting "om" next to a monk. You can actually do this anywhere. Maybe in your car before or after you drive to your destination. Maybe sitting at your computer before you start working. Set a timer for a few minutes on your phone and close your eyes. If a few minutes sounds like a challenge, start with one minute. Do your best to clear your mind. If things pop up, push them away and clear it. If you want to dive deeper, there are many apps and podcasts to help guide your meditation as well. 


Are you feeling frustrated with any aspect of your health and wellness? Continuing the negative track in your mind won't help. Start each day with a few positive affirmations. Write them down and read them aloud or say a few positive sentences each day. It's a simple as saying, "I am healthy and continue to live my healthiest life making good choices each day." If weight loss is a goal right now try "I am healthy and make positive food choices each day that are getting me to my wellness goals."


A great resource to set your intentions or affirmations is to cement things in writing. Keeping a small journal to jot down one thing you are grateful for each day is a simple habit that can make a significant impact. Or take a look around and look for one new thing you hadn't realized before. See how shifting your mindset can make you appreciate something new. Do this daily, and you will start to see everything in a new light. 

Setting Intentions 

As the quote goes, "if you don't stand for something, you'll fall for anything." The same is true about your day. Start your day or important event by setting the intension with yourself. It can be as simple as stating to yourself that today will be a great day. Or more specific about a challenge you may face. If you have a big meeting or interview, say out loud, similar to your daily affirmations that you will do a great job. "I have the skills and talent to do this job, and it will shine through in my interview. I am confident and smart." 

Using these quick, easy, and free tools will set yourself up for success each day. Challenge yourself to try one right now.

Emily Countryman is a board-certified health coach and owner of Ideal Wellness located at 2639 172nd St. NE Suite 104 in Smokey Point/Marysville. She can be reached online at or

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