Often clients tell me they struggle with procrastinating. There’s stuff they know they need to do and they just don’t do it. Doing one task is inspiration in itself to keep doing more. But Here’s how to get through everything you need to do quickly and easily High performers, batch their tasks. It uses a lot of cognitive brain power to switch between different tasks, so group tasks that are the same.Grouping together similar tasks, capitalises on your primed state and you can stay in the same mindset for each task, rather than constantly switching gears. Here’s how to do it. Colour code your tasks in groups for example pink for admin, blue for creative, green for chores. Then tackle the colour groups one at a time. This is much more efficient than switching between completely different tasks.Visit Good Days with Candice on Instagram for more
Research from the American Journal of Psychiatry suggests that a healthy diet rich in fruits, vegetables, lean protein, and whole grains can help combat depression and anxiety. Where diets high in processed foods can negatively affect mood. Surprisingly, unrecognised food allergies or intolerances can also play a role. Symptoms aren't always physical like a rash or stomach upset; they can manifest as mood swings, anxiety, or depression. If you’re experiencing things like mood swings or ongoing stress or anxiety it’d be beneficial to take a look at what you’re eating. Are you eating a balance of nutrient-rich foods? Are there foods that consistently make you feel unwell or moody? If so, consider consulting a healthcare provider or registered dietitian. Remember, food is fuel for your body and mind you can eat yourself to better health. Visit Good Days with Candice on Instagram for more.
How to deal with difficult family relationships There’s an old saying you can choose your friends but you can’t choose your relatives. Family relationships can be challenging for people who grow and change when their family does not. Here’s some things to consider when dealing with family. Set clear boundaries. For a boundary to work, you need to be able to consider that it is fair and you need to have a plan for what will happen when that boundary is crossed. Boundary crossing usually creates conflict so have a think about how you will manage it. Learn assertive communication, simple things like your no is no and it’s not your problem if someone else has a problem with that. Decide how much space you want to give family in your life, what feels right and healthy for you at this stage of your life? And remember sometimes being respectful and civil is enough, there’s no need to put pressure on yourself that your family dynamic should be something it’s not. Visit GoodDayswithCandice.com for more
You’re the cause and solution to every problem in your life I can’t control what people think about me but I can control how I respond to it Hurt people, hurt other people No one is coming to save you The world doesn’t owe you anything Bad things happen to good people, life can be unfair You’re responsible for everything in your life even when it feels like you’re not What you’re not changing you’re choosing These are some of the greatest lessons learnt by my clients who have experienced a range of things from bankruptcy to heartbreak, depression physical abuse and grief. Two of the greatest freedoms a person can experience come from accepting responsibility for everything happening in their life and learning how to let go of anything not adding value or happiness to their life. If you need assistance with change…. VisitGoodDayswithCandice.COM for more
There’s a lot that can be learnt from a relationship breakdown. Here’s my top 3 hard truths that might be hard to hear. Close relationships are like a mirror for our deepest problematic behaviours and beliefs. Ultimately whatever frustrated you about your ex is something you also unconsciously do or don’t do enough. For example, if you think your ex spoke too much it typically means you either also speak a lot or you don’t speak up enough. So, what annoyed you about them and how is this also you? Second, people bring their patterns and behaviours into relationships. They always existed before you met. What did you bring that created confusion, conflict or contempt and how can you fix that so you don’t take it to your next relationship? Third, both partners always have a role to play in a failed relationship do some introspection. How did you contribute to it not working out? Visit GoodDayswithCandice.COM for more
This gentleman used 6 tools to overcome his diagnosis without the use of medication.. He committed to frequent exercise a combination of weights 4 times a week and played sports up to 3 times a week. Gut health was reviewed with an elimination of processed foods and adding healthier options into the diet. He used Ice baths or cold showers twice a day to reduce stress levels and improve his mood He quit alcohol and Made sure he was connecting with others. He also used daily meditation which improves the brain regions connected to depression. The largest improvements were in people with depression, HIV, kidney disease and in pregnant and postpartum women. Dr Ben Singh from the University of South Australia has research from this year proving 150 minutes of weekly physical activity significantly reduces depression & anxiety more so than counselling & medication.Visit GoodDayswithCandice.com for more
Arguments are rarely about anything surface level, author Esther Perel points out arguments with anyone are typically are about; Power and control - Trust, care and closeness or Respect and recognition Power and control is about who decides, whose interests are more important and whose priorities count most. Trust, care and closeness is wanting to know if you’re supported by this person, can they be trusted and do they have your best interest in mind. Respect and recognition is about whether someone feels respected and valued by you, it's people wanting to feel acknowledged. Arguments are not about the dirty dishes left in the sink. You can break the loop by recognising when someone is extremely angry or upset it's usually because they care. Consider which of these 3 dynamics your arguments are fitting in to and work out how you can help each other through it with honesty about your feelings and needs. Visit Good Days with Candice.com
The human body contains more than 600 muscles and more than 40% of your body weight is made up of these muscles. The hardest working muscle in your body is your heart, pumping about 9,500 litres of blood every day with 100,000 daily beats. Women’s hearts are typically smaller than men and beat up to 8 beats faster per minute. A man’s heart moves more blood with each pump. The beating sound of the heart is the closing and opening of the heart’s valves. The human brain is made up of 60% of fat. The brain is not fully formed until the ageof 25. The brain’s storage capacity is unlimited with 86 billion neurons and up to 1,000 trillion connections. Information travels to your brain at a speed of 431 KM per hour. The brain weighs about 1.3 kg, men tend to have a larger brain than women. The weight of the brain does not imply intelligence. Visit Good Days with Candice.com
The cerebellum at the base of your brain makes up 10% of the brains volume and it houses more than half of your brain neurons. Your neurons are responsible for sending and receiving chemicals that carry information between brain cells. The cerebellum is critically important. One of its main functions is coordination including physical and thought coordination. It determines how quickly you can process information. Racket sports like table tennis require a lot of thinking and strategy. To play well there are reflexes needed, it’s very aerobic and strategic. It gives the whole brain exercise, similar to doing weights at the gym. Exercising the brain increases cognitive ability which is required for lifespan. Other sports that require aerobic and cognitive intensity like dancing, basketball and sailing provide the brain with similar exercise as racket sports. Visit Good Days with Candice.com
ADHD is typically diagnosed around the age of 7 to 8 years old, it tends to be the peak of symptoms. Boys with ADHD usually show externalised symptoms, such as being hyperactive and impulsive. Girls with ADHD, on the other hand, typically show more internalised symptoms. Men can be hyperactive, restless and impulsive. They can be troublemakers when young. Women tend to be depressed, due to overwhelm, feeling disorganised, taking on too much or they are Inattentive. They can be chronically stressed and frustrated. ADHD is typically diagnosed later in women due to the internalised symptoms. People with ADHD can also tend to have problems in the relationship with themself and others, the stressfulness of that can add to their symptoms. Signs are consistent problems with focus, organisation, distractibility, impulsivity and restlessness. ADD is often genetic and is 3 times more common in males than females. Visit Good Days with Candice.com
Let them solve their own problems. The more problems you solve the less competent they become and competence has proven to come before confidence. When your kids or grandkids bring you problems. Say to them, ‘what do you think we should do about it’? Hold back on giving them your opinions or advice until you’ve let them think about it. A study in Boston followed children over a period of 70 years. It followed 454 Boston school kids To discover what goes with health, success and longevity. What they discovered was the difference between the adults who had good self-esteem or low self-esteem was whether or not they worked as children. Responsibility by way of chores or work creates competence which is needed to create confidence. When people feel competent, they feel good about themselves. When it comes to raising kids, doing too much for them will delay their own growth. Visit Good Days with Candice.com for more
Id like to point out mental health is the goal, it’s a term commonly associated with speaking of mental health problems. However, being mentally healthy can be a common goal for all humans. These following small habits will create great mental health. Getting regular sunlight, staying hydrated with quality filtered water, regular sleep patterns, regular exercise of at least 150 minutes a week and sorting out your gut health. Lack of exercise and unhealthy food choices are now proven to be 2 of the biggest contributors to depression and emotional dysregulation. Your mental health is your responsibility. These small daily habits will create a big difference in the outcome of your life and your ongoing physical health. The best way to create change is by starting with 1 or 2 things. Commit to them for 3 weeks and they’ll become a habit. Remember, your daily habits are what create the outcome of your life. Visit GoodDayswithCandice.com for more.
Brain disorder specialist doctor amen reviewed 200,000 brain scans and determined females generally have healthier and busier brains due to the limbic part which is involved in emotion and behaviour, this also puts women at a higher risk for depression. The doctor stated women go to jail 14 times less than men because women are able to assess a danger or consequence more than men. This is largely due to women having healthier activity in the pre-fontal cortex which is responsible for forethought, judgement, impulse control, organisation, planning, empathy and learning from mistakes. The study determined the Male brain is 10 per cent larger than female brains, it's optimised for motor skills such as planning and coordinating complex movements. Men rely on directions and distance travelled where women rely on landmarks when navigating. Visit Good Days with Candice on Facebook
Fruit juice – the fibre in whole fruits fills you up and slows down energy intake. Without fibre fruit juice is like nutritious sugar water that hypes you up and brings you down fast. Toast – particularly made from highly processed white flour turns to blood sugar quickly after eating. It can cause energy spikes, the crash can be bad for anxiety. Coffee – the stimulant creates nervousness and can mess up your sleep. It’s not good for anxiety or depression. If you think it’s causing problems cut caffeine slowly. Frosting – it has trans fats that have been linked to anxiety. Trans fats are also in friend foods, some pizza doughs, cookies and crackers. Sauce – it can have lots of sugar and artificial sweeteners in lite sauces can cause anxiety and depression. Some great anti-anxiety foods include; Fatty fish, asparagus, avocados, eggs and dark chocolate. Visit Good Days with Candice on Facebook
And it's not always easy to identify, or to leave and make a change if you do identify it. Humans have an unconscious need to belong, leaving what’s known takes courage and vulnerability. In more medieval times leaving the tribe would have placed you at risk of harm or death. There’s also a level of lying to people that we don’t feel 100% compatible with. Accepting things like behaviours you don’t like or agree with, telling them you’re ok with it while deep down you are not. To make a change, you need to develop the courage to admit the truth to yourself and accept the parts of you you’ve been denying. And this applies to all situations in life, it could be with a romantic partner, a friend, a workplace. A great question to ponder is ‘where have I been lying to myself’ and what do I want to happen instead? Visit Good Days with Candice on Facebook
There are 4 types of intimacy in a relationship that help create a happy and whole feeling rather than a something is missing feeling Emotional intimacy – is feeling safe to share emotions and needs. It’s safe to be all versions of you without fear. A sense of deep trust and belonging. Mental intimacy – No topics are off limits, you’re safe to express views and opinions, challenging each other to broaden thinking, learning new things together and BEING ABLE to see the world through each other’s eyes Physical intimacy – is taking time with other, feeling safe to express needs and desires, spending time together to increase connection and meeting each other’s needs. And spiritual intimacy – which is sharing similar values, encouraging each other to grow and do better, supporting each other to build yourselves as individuals and build together. Intimacy is not just about a physical connection; it’s made up of all 4 of these levels. Visit Good Days with Candice on Facebook
Dr Gabor Mate, a specialist in trauma and mental health states depression is anger misdirected toward ourselves. This misdirected anger is normal anger or rage towards past harmful experiences or towards people who might have intentionally or unintentionally hurt you. The anger never had its chance to be felt, expressed or metabolised and while that energy needs to go somewhere it is often redirected back to the person experiencing it. If your natural biology has been deprived of feeling and expressing healthy anger, you’ve ultimately been deprived of your I CAN senses which is the opposite of depression where people often feel I CANT. A healthy way to metabolise anger is with movement, cardio-based exercise or things like boxing provide a necessary release for the body. Depression needs to be tackled both in the mind and the body. Visit Good Days with Candice on Facebook
If you’ve ever missed your life before you became a parent you are not alone. So much is gained from having children and at the same time there is loss. Going out for a night with your friends is just one of many ways you can help yourself feel more in touch with your pre-child life. What many parents struggle with is saying no to their kids or partner, because a night out with friends is a no to spending time with them. It can require setting a boundary in order to prioritise yourself. It’s important to know spending time away from your kids AND enjoying it does not make you a bad parent. Spending time away from your kids is not selfish, it's self-sustaining. Psychologist Dr Becky Kennedy says to remind your kids they’re allowed to feel upset about you going out, remind them they’re safe, they’re going to get through this and you’ll see them in the morning. Tolerating children’s feelings allows them to get better at coping with their feelings. Visit Good Days with Candice.COM for more
A new analysis of more than 40 years of research has concluded many studies related to moderate drinking were flawed. For decades studies have been suggesting moderate drinking is good for your health. The latest research found the risks of dying prematurely increase significantly for women once they drink 25 grams of alcohol a day, which is approx. 1 standard drink. The risks to men increase at 45 grams a day, which is approximately 2 standard drinks. The research analysed 107 different studies with almost 5 million adults. Brain scientist Dr Amen reported on the findings along with the American cancer society stating alcohol disrupts white matter development and function in the brain. White matter is the brains highways essential for information transfer, memory, balance and mobility. Visit Good Days with Candice.COM for more,
This interesting statement comes from an online study, conducted with psychology students from Charles Sturt University with women aged between 17 and 71. The study also revealed less attractive women were perceived as having more leadership potential when made up with makeup. The students conducted a second study which determined women who considered themselves more naturally attractive, felt naturally less attractive when they saw pictures of women in makeup. It caused them to have inner questions around self-worth and their value. Compared to women who viewed themselves as naturally less attractive not feeling any different in their own attractiveness, body image or self-esteem when seeing pictures of women in makeup. The psychology students concluded that self-promotional acts such as makeup, fitness even selfies can signal a competitive intent in others. Visit Good Days with Candice.COM for more