Start Well 2017

Today is January 2, 2017.

It's the day when most of up write Day 1 in our journal or planner to start on this journey towards change.  It's an exciting time as we look into the future and anticipate our goals being accomplished.  I am hopeful that this will be a reality for each one. 

However, the truth is that many of us will give up on our goals within a few weeks.  After much reflection, I have come to believe that it's because many of us have not considered our mental well-being on this journey.  

This is a significant blind-spot that most people do not pay attention until there is a crisis. This, however, does not have to be the case.  You can make decisions to improve your mental wellness in order that you have the mental compacity and fortitude to reach your goals.

So, my encouragement to you as you work on your New Years Resolution for 2017 is to use our mental wellness worksheet as a baseline for creating your goals for 2017. 

Sign up for your Free Worksheet

Peace and blessings,



Start Well @keilahrestore

7 Self Care Tips for Difficult Times

There is a lot of noise and distraction in the world.  Sometimes it can be so loud that it drowns out your own voice.  It is important to remember to practice self-care.  Here are a few tips on how you can remember to maintain physical, emotional and spiritual wellness during difficult times.

Tip 1: Get More Sleep

In our 24 news cycle, we have to remember to turn off our TV, social media, and even our own thoughts and get some sleep. Coffee is not a substitute for sleep.  Our body is designed to get about 8 hours of sleep, and even more depending on your age and health condition.  Sleep is a necessary part of an effective self-care plan.

Tip 2: Create Boundaries and Unplug Regularly

Do you find yourself glued to the TV, watching the same news clips over and over again?  The media is a business and is not always thinking about how something you're watching may have a psychological impact on the people watching.  Therefore, it's in your best interest to limit your intake of all forms of media.  Being tethered to our smartphones and other electronic devices can create anxiety and some unhealthy behavior.  Take a weekend sabbatical where you and your family put away all your electronic devices for one weekend.  This will help you let go of  your need to always be connected and allow you to create mental space.  We care often consuming information, but we do not allow ourselves to take the time to process this information.  Turn off the news and go outside for a walk.  

Tip 3: Journal

Sometimes, we have to get our emotions out. As you begin to unplug and create this mental space in your life; it is important to journal.  I recommend using paper and pen.  There are tremendous benefits to writing down your thoughts.  This exercise can help you to release your thoughts and to de-clutter your mind.  It is also a great way to capture new ideas and to begin to develop your vision future.

Tip 4: Forgive Yourself

We have all said and done things that we regret.  It is important to forgive yourself for past mistakes, failures, disappointments, and pain.  We have all experienced something that we need to let go of.  Instead of letting go, we carry the guilt and shame of the past into the present.  This can be difficult to do.  But releasing the emotional burden that can weigh us down is an important part of the process.  If you find that you need help with this, please connect with a licensed therapist who can help you.

Tip 5: Be Gracious to Yourself

Life is hard enough, remember to be gentle with yourself.  We can be our worst critic. Therefore, it is important to pay attention to our internal dialogue and daily self-talk. Words are powerful, and they can have a profound impact on our lives.  Saying kind things to yourself and developing a mantra is an important component of your plan.

Tip 6: Laughter is Good Medicine

This is a Proverb in the Bible, and research now proves that there are numerous benefits to laughter.  Grab a good comedy, spend time with family and friends who make you laugh and joke around with your loved ones.  Remember that it is ok to laugh at yourself.

Tip 7:  Remember Your Spirit

Your spiritual practice can help during challenging times when the world does not make sense. Prayer is one way that you can also begin to release the fears and anxiety that may build up over time.  Find ways to connect with God and your purpose.

Developing a self-care routine can be a great strategy for building resiliency during difficult times.  

Please share your thoughts.  What are some other self-care tips that you use now, or plan to use in the future?

If you would like to learn more about developing a self-care plan email me at

How to Add Hours to Your Day

It always feels like there just isn’t enough hours in the day.  We are trying to find ways to become efficient and increase productivity.  However, it can still feel like you are always running from one event to the other.

Here are a few tips that can help you gain back hours in your day.

Tip #1:  Create Rituals

Many of us have daily rituals, however, they may not help us be productive.  You can start by creating a morning routine to start your day.  For me, this includes waking up at a set time, to begin my morning prayer, meditation, and Bible study.  I make a cup of coffee and light candles as a part of my morning ritual.  Then, I my review my to-do-list and write down anything else I want to accomplish for the day.  This helps me mentally and spiritual prepare for the day ahead.  For some people they practice Yoga, exercise, etc.  It’s important to identify what will work for you.  Overtime, as you implement and practice your daily ritual, it will become easier for you to mentally transition into your work day.  You will be much more center and aware.

Tip #2: Reduce Social Media Time

This can be one of our biggest time wasters.  Although, there are numerous benefits to technology, one of the best downfalls is the incredible amount of time adults and children spend consuming information.  It is reported that adults spend 11 hours on electronic social media.  Make a decision to remove all social media alerts from your phone and computer.  Also, allow set time to respond to emails.  For example, block for time in the morning and the afternoon just to respond to emails.  This will help you from spending your entire day, just responding to email and to complete project and task that requires your focus.

Infographic: Americans Use Electronic Media 11+ Hours A Day | Statista
You will find more statistics at Statista

Tip #3: Get Organized

As I begin to renovate my home, I realized how much stuff need need to get rid of. Decluttering and organizing your space will take time, but eventually will save you time.  Once you know where things are and aren’t guess which pile or box may contact that document, you can move much more quickly.  Getting organized with help with your rituals.  For example, putting you work clothes for the week in the same place, will help you from having to search your closet for the shirt that goes with that particular suit.

Tip #4: Ask for help or outsource

There are things in our lives that we can feel like, if I don’t do it won’t get done.  However, sometimes this can just being a way to explain our issues with control.  Allowing some else to take on a project or household task can alleviate stress and not only free up time in your schedule but mental space.  For example we can feel guilt for not cleaning the house or fixing that broken door handle, but this can be remedied by hiring someone are even just asking for help from our family and friends.

Tip #5: Meditate

Ok, so you’re probably thinking how is meditating going to help me save time.  It is counterintuitive; but can work.  In order to speed up, you have to slow down.  Oftentimes, we are moving fast and rushing in our lives, but going in the wrong direction.  Slow down and take time to contemplate.   Give yourself room to think.  If you’re constantly going, you may miss an easy solution to your problem.  Meditating will also help you set priorities.  Once you clarify what is important to you and your family; it will become easier to make decisions and to say no to distractions and time wasters.