Change your life. Five minutes at a time.

On By Dr. Andrea DinardoIn Attention, Change and Transformation, Mental Health, Mindfulness, Peace, Relaxation, Self-Care45 Comments

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 Are you tired of doing the same old, same old?

Are you ready to end the repetitive cycles in your life?

Is it time for a change?

But …..  you…..  don’t…..  have…  time…

Enough with the resistance. Little changes can make a big difference. They add up. Start Small – End Big is my change motivation mantra. It can be yours too.

Begin the transformation process with a daily habit. Something that you do automatically – without thinking. Start with what’s right in front of you. Literally in the palm of your hand.

Put your phone down. Look up. For five minutes at a time. Set a timer. 

Program your phone to beep randomly throughout the day. Every time you hear it beep – take a full on tech break.

A spa session for the mind. A hello to the world moment. Time to breathe deeply. To stretch fully. To grab reality by the horns. Out of the fog of facebook into the clarity of reality.

Bring yourself back to the present moment – the true pulse and heartbeat of your life.

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  1. Move your body.
  2. Raise your voice.
  3. Notice every tree.
  4. Feel the firmness of the ground beneath you.
  5. Sketch out your dream house.
  6. Create an original recipe.
  7. Drink a glass of water with gusto!
  8. Turn off your phone.
  9. Leave positive affirmations on post-it notes for strangers.
  10. Imagine your ultimate vacation destination.
  11. Dance like nobody’s looking.
  12. Buy coffee for the car behind you.
  13. Do something different.
  14. Go somewhere unexpected.
  15. Drive a different way home.

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This is where the magic happens. Right here. Right now. Five minutes at a time. ⏰

5 Ways to Reduce Stress Today.

On By Dr. Andrea DinardoIn Health Psychology, Mindfulness, Peace, Relaxation, Resilience, Self-Care, Strengths, Stress, Stress Management, Thriving, Zen9 Comments

Life is complicated. Stress management shouldn’t be.

1. Remember to Breathe.

2. Be Grateful for This Day.

3. Do What You Love.

4. Move Your Body.

5. Keep Looking Up.

Repeat Daily. 💙

Lay down your burdens.

On By Dr. Andrea DinardoIn Affirmation, Change and Transformation, courage, Emotional Freedom, Inspiration, Mantra, motivation, Personal Growth, Resilience, Self Esteem and Empowerment, Thriving31 Comments

No more futile tests.

No more unrelenting trials.

No more self inflicted tribulations.

Lay down your burdens.

Let. Them. Go.

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Take a breath. Take a rest.

You have strengthened from your burdens.

You have overcome great obstacles.

You have developed. You have grown.

You have earned your freedom ten times over.

Trust your wisdom. Trust your wings.

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 This is your time to fly.

It’s ok not to be ok.

On By Dr. Andrea DinardoIn Mental Health, Personal Growth, Self-Care, Stress Management41 Comments

As a positive psychologist, I often write about the bright side of life. Including harnessing strengths, enhancing motivation, and flourishing in the wake of adversity.

Not the whole picture.

While strengths are vital to realizing one’s full potential – it’s not the whole picture when it comes to living a balanced life.

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Embrace the downside.

We must also create a safe place to welcome the parts of ourselves (and our life) that weigh us down and cause us despair.

In doing so, we soften the grip of its pain. Whether it be suffering from years gone by or a hardship in current time.

Give your pain room to breathe.

Give your disappointments, your conflicts, your lost dreams room to breathe.

You are not inadequate because you have depression. You are not unworthy because you’re divorced. You are not unloveable because you have anxiety. You are not undesirable because you’re unemployed. You are not undeserving because you’re broke.

You’re perfect just the way you are.

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Life ebbs and flows, comes and goes. Like the waves on the ocean shore. You are forever. Your potential grows. It’s ok not to be ok. What comes – also goes.

Welcome it all.

Laughter saves the day.

On By Dr. Andrea DinardoIn Affirmation, Happiness, health, Inspiration, positivity, Stress Management, Success34 Comments

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What consumes your mind – controls your life.

We live in a world weighed down by disaster, debt, and divorce. So it’s no surprise that we’ve been conditioned to believe that tragedies require tragic mindsets. That serious issues demand serious attitudes. That hardships necessitate hardened spirits.

Thankfully we also live in a world overflowing with abundance, joy, and love. Same world. But we can’t see the good when we’re overwhelmed by the bad.

From overwhelmed to OVERFLOWING.

Making the shift from stress to strength can happen in a number of ways.

Laughter is my favourite instant stress reliever. Taking a long deep breath runs a close second.

Laughter breaks the panic spell. The not enough mindset. The woe is me attitude. The negativity downturn.

Laughter is an instant vacation to a better place – without the travel bills!

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Today’s challenge / opportunity:

  • Today’s challenge is to lighten up. To breathe deeply into what stresses you. To leave room for grace. To respond with a light heart and an open mind. To dance a little dance. To laugh with friends. To nourish your soul.
  • Ultimately to remember who you were – before life weighed you down. For it’s in our joy that we find our voice. It’s in our abundance that we embrace our authenticity. It’s in our laughter that we save the day.

We were made to thrive.

On By Dr. Andrea DinardoIn Affirmation, empowerment, Hope, Positive Psychology, Thriving25 Comments

Unless someone is going through a major life tragedy, I rarely, if ever, lean in and listen to someone’s day-to-day hassles.

Instead, I choose to give energy to their strengths not their struggles. To their light not their shadows. To their purpose not their pain.

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Because I know deep down in my heart that each challenge makes us stronger, each failure makes us wiser, and each daily stressor reminds us that we are alive!

Related Post: I believe in you.