47 Ways To Practice Micro-Healing In Your Everyday Life

1. Do something every day that your future self will thank you for, even if it is small.

2. Do something every day that your past self would be impressed by, even if it feels easy now.

3. Start saying “thank you” for what you want as though it has already happened. Write it down, say it out loud. Even once is enough.

4. Learn the power of momentum. Start with small tasks in the day and let it build.

5. Make one tiny shift in the right direction. Drink one half glass of water. Walk around the block. Take one deep breath.

6. When you want to cry, cry. When you want to be angry, be angry. When you want to be sad, be sad. When you want to be happy, don’t ruin it. Processing in real time is how you avoid emotional issues in the future.

7. Find healthy, productive distractions.

8. Unfollow every single person who makes you feel bad about yourself.

9. See your discomfort as your subconscious way of telling yourself that you are capable of more, and better, than you have at this current moment.

10. Junk journal. Open up a notebook and scribble down exactly how you feel. Stop trying to invalidate them with positivity. “Emotions, once felt, tend to dissolve on their own.”

11. Let yourself dream. Imagine what you want to build and create next in your life.

12. Give yourself something to look forward to. Plan a trip, make a date, or take yourself out somewhere.

13. If there is something you need to change in your life, start today. Look for new jobs. Write a letter to someone you need to apologize to. If time is not resolving the matter, you must.

14. Do not believe everything that you think.

15. Do not trust everything that you feel.

16. Think back on everything you worried about that turned out to be nothing.

17. Think back on all those times you had strong, overwhelming feelings that you didn’t really understand. Sometimes, you just had to learn how to let them pass.

18. Do something each day that helps you get to know yourself better. Write down what you like and what you don’t. Identify your values, your beliefs, your hopes, your fears.

19. Spend time with people who you “click” with.

20. Do something for someone without asking for anything in return.

21. Disconnect from people who don’t add to your life. Don’t be afraid to disengage.

22. Read something that makes you think about the world differently.

23. Note what comes effortlessly to you, this is what you’re here to do.

24. Note what is interesting to you, this is what you’re here to learn about.

25. Note what you struggle with the most, this is what you’re here to master.

26. Learn to stand up for yourself in a productive way. Instead of slinging insults or being passive aggressive, learn to speak your truth with dignity and grace.

27. Recognize that whatever bothers you most about other people can reveal the unconscious truth about yourself. Use every discomfort as an opportunity to heal your own wounds.

28. Lean in deeply to that which brings you joy.

29. Go out of your way to make time for people who you really care about.

30. Create a vision board, either on paper or online. Map out what you want to create and what you want your life to look like.

31. Learn from people who you admire. Use their lives as a guide for what you want to do.

32. Learn from people you dislike. Use their lives as a blueprint for what you do not want to do.

33. When you feel the impulse to judge another person, remind yourself gently that every time you do so, you only continue to narrow your idea of what’s acceptable in life.

34. State what you are feeling, claim it and accept it, and take action in the face of it.

35. Interrogate one negative thought. Instead of running on autopilot, stop and ask yourself: Is this true? Do I know for a fact this is true?

36. Better yet, ask yourself this: Does this thought move my life in the direction I would like it to go?

37. If all you were able to do today was wake up and keep breathing, that’s okay. Give yourself permission to rest.

38. Make a to-do list then cut it in half. Then cut it in half again. You should be left with the one or two most imperative tasks. Focus on those and only those.

39. Meditate on how far you’ve come. Make a list of all the things you have, do and feel that you never imagined would be possible.

40. Meditate on how much you’ve overcome. Consider everything that happened in the past that you swore you’d never get over, and note that you always did.

41. Express genuine gratitude. Find something you are actually happy to have.

42. If feeling good is too far from where you’re at, make it your goal to feel neutral.

43. Sleep when you are tired. Eat when you are hungry.

44. Working until you’re at the point of exhaustion at which time you collapse and feel totally paralyzed is not “working hard,” it’s abusing yourself.

45. You’re allowed to be angry and upset. You are not allowed to take angry and upset actions that could impact your safety or quality of life for years to come.

46. Write yourself a note in which you outline exactly what to do when you have a panicky feeling. When you’re thinking clearly, tell yourself what to do when you’re not.

47. Remember that you’re mortal. All of this will pass. No time is guaranteed. You are not stuck forever. Life moves quickly and it does not stop. You are only here for a moment. Try to savor it as much as you can.

This is Your 30 Day Badass Challenge: It’s Time to Not Just Live But Thrive Like the Champion You Are


Don’t be afraid of challenges. They may sound intimidating, and they can be scary, but only if you let them be. Tell yourself that you will do this, and then go out there and do it. For real. Life is full of challenges, they will test your will and strength, they will reveal your true character, and you will always come out feeling a bit wiser and bit stronger.


Let’s start with something simple. Disconnect from the net. Social media is great- everyone loves a good cat video and Instagram, but too much time online is taking away from time to live your life and be your best self. See how long you can go without checking your phone, an hour, three, five? Turn it into a day, and definitely don’t grab your phone right before bed…we’ve all lost way too much sleep doing that.


If you are adamant about staying connected, then connect with people who inspire you and who you aspire to be like. Find the people in the world, not just your inner circle, who are making the kinds of moves you hope to be making someday. Let their successes motivate you to push for your own success.


Bare your soul to yourself…what are you truly seeking to accomplish? What is your mission in life? What is your purpose? We all have one, sometimes it comes to you, sometimes it takes some figuring out. To be your ultimate best badass self, you need to take the time and the chance to see yourself as you truly are, and what you hope you accomplish in this lifetime.


Once you’ve found that purpose, never let it out of your sight. The universe will throw distractions your way, obstacles will pop up out of nowhere. Some days you will feel dejected, afraid, unmotivated, incapable. But know that the universe only gives you what you can handle, so you’ve got this. Stand strong and continue onward.


Let go of anything and anyone that does not bring you joy. Why hold on to something that does not add any positive value to your life? Letting go is difficult, but 100% necessary. As you remove the weight that is holding you down, you will find solace and a renewed passion for life and for yourself.


This one is crucial. Be your own best friend. Every morning, look in the mirror and give yourself a genuine compliment. Start today and keep this going. By the end of this challenge, seeing the good things about yourself will be as easy and routine as brushing your teeth.


Stop making so many excuses. Sometimes, the only thing standing in your way is you. We all have the same amount of hours in the day as Beyonce, it’s an injustice to ourselves to not use those hours wisely, making moves and hustling for our dreams.


A healthy mind and body are keys to a healthy life. Exercising isn’t something everyone enjoys doing, so find some other physical activity, if the gym doesn’t work for you. In order to give your best, you have to look and feel your best too, mentally, physically, and emotionally.


Which brings me to Day 9, take stock of what’s on your mind. Are they all things you can affect or control? If something isn’t, breathe, and learn to let it go. There’s already so much you’re responsible for: yourself, family, a job, hobbies, pets, etc. Don’t add on even more to your plate by doing the worrying about something that can’t, won’t, or hasn’t happened yet. Let the universe do the worrying about those things for you.


Make a list of all the things you have been wanting and waiting to do but haven’t yet. Why didn’t you? What was stopping you? Go out there and do them all despite what you may think the cons are. You wanted to adopt a cat? Go for it. You wanted to write a book? Start. You wanted to quit your job? Do it. You’ll never know what the outcome will be if you don’t lay down your fear and just go for it.


Network. We have so many opportunities in a day to meet someone new: standing in line for coffee, at the company mixer, at brunch with friends of friends. So today, get out of your comfort zone and strike up a conversation with someone new. Business settings aren’t the only place to make connections. Every time you meet someone, you’re giving yourself the chance to make a positive connection, that could turn into something else. As long as you follow what’s next.


Put your best foot forward. It’s time to clean out that closet. Get rid of any clothes you forgot you even owned, and anything you haven’t worn in a month. Then, have a fashion show for yourself and put together outfits that make you feel and look like the badass bawse you are. First impressions and good appearances are important and make a difference. Even more important is how you feel in your clothes, you should wear what you like and what feels good to you, not what society deems is fashionable. Badasses don’t care about societal fashion norms.


Learn a new skill. Education doesn’t have to be limited to the classroom. With the help of the internet and the library, there’s so much you could engage in and discover. Once a month, devote some time to discovery and add to your toolbox of skills with something different. Invest in yourself.


Say no. Turning things down or saying no to things you don’t want to do isn’t mean or disrespectful. In order to fully live YOUR best life, you have to stop being a people pleaser and doing things simply only for the sake of other people. This is draining and unhealthy.


Make a list of things you will not tolerate in any relationship. In order to nurture and grow the relationships you need in your life, you have to first make a note of what isn’t right or meant for you.


Always be true to you. Society, culture, family, friends, partners, they will all try to have an opinion of who and what you should be. Never let anyone try to force you to be anything less than who and what you are.


Stop caring what other people think about you- it’s not your problem. Focusing on what others think of you is an added pressure and stress that no one really needs. Its difficult to stop caring, but doable.


Become best friends with feeling uncomfortable. If you’re not stepping outside the familiar, you’re doing it wrong. The best things happen when you go outside of your comfort zone. This is how you grow, and growth is necessary.


Stop second guessing and overthinking things because you need them to be perfect. Perfect doesn’t exist for anyone. No, the girl on Instagram doesn’t have a perfect life. No, that person doesn’t have the perfect job. There are ups and downs to everything. Release the notion that you have to wait for perfect. Instead, go out there and build the life you want.


Stop telling yourself you’re too busy. You’re not. No one is. We make time for the things that are truly important to us. So if you keep procrastinating on something because “you’re too busy”, you really just don’t think it’s important enough for you. Analyze your priorities and pay attention to the things and people you keep putting off.


Put yourself first. Self-love is not selfish. Focusing on your goals and dreams is not selfish, it’s smart and necessary. If you don’t treat yourself right, the universe won’t either.


Stop feeding into negative thoughts. Those anxious thoughts telling you that you’re not enough or won’t make it? They’re just thoughts. Replace them with positive affirmations. Write a love letter and a thank you note to yourself. If you put positivity out into the universe, the universe will deliver positivity back to you.


Visualize. Put your dreams out into the universe and manifest them into reality. If you only focus on what could go wrong, then that’s all you’re going to get in return.


Don’t let your job be the most important thing in your life. There is more to you than just your job description and title.


Never settle. The minute you settle for less, because it’s easy or because someone told you so, you’re telling the world that you are okay receiving less than what you deserve. Always aim high and keep your priorities and standards in check.


Do not shrink or hide for the sake of someone else’s comfort. Be you, unapologetically.


Take it easy on the timeline. Everyone goes through life at their own pace. Don’t compare your journey to anyone else’s and forgive yourself if you’re not yet where you want to be.


Celebrate all the victories, including the small ones.


Know that things happen when you stop waiting and start doing.

To My Fellow Goddesses—This Is Where Your Power Lives

There is power in embracing your divine feminine energy. Instead of trying to be more like him, you stand rooted in the earth of this world, nourished by the rays of the sun and the glow of the moon. You sink into the cyclical flow of nature; just as the tide rises, then falls.

There is power in embracing your softness, and remaining calm and collected when others raise their voice. You, instead, can raise your vibration.

There is power in looking to the Ancient Goddesses that used to walk barefoot where you now stand; their hearts, minds, and wombs worshipped by all. Because in knowing where you truly came from and understanding the gifts that have been birthed with you as a woman, you will live empowered.

There is power in choosing to curve and to swirl in this life, instead of trying to straighten your lines to be more direct, and angled.

There is power in honoring your sacred intuition when it whispers to you, and following that inner knowing, even when it doesn’t quite make sense to those around you.

There is power in bathing under the moonlight, as she lights up the dark blanket sky at night. There is magic in being in tune with her lunar cycle, and getting in tune with your own sacred cycle.

There is power in nurturing your loved ones, and showering kindness and compassion like confetti wherever you go; on whomever, you meet. I want you to know this does not make you weak, or less than, or replaceable. This power not only allows you to take care of others, but it allows you to fully love and care for yourself.

There is power in drawing on your inner masculine when you need to speak up when you need to call someone out, and when you need to release what’s been building and bubbling within.

There is power in living a life that is true to you and your make-up. When you allow your emotions to bleed freely, you spill your heart to strangers, and you take off that armor that has been weighing you down for far too long. Your power is in your openness, and your authenticity.

Goddess – your power lives inside of you. This is where it has always, and will always be. Your power was sewn into the seeds from which you were given life. It flows through your veins, it cocoons your bones, and it blooms in your heart.

Reclaim your power today.

Sometimes, You Have To Take A Break

Even though you might feel like you cannot afford to rest, even though there is a lot of pressure being put on you, even though you want to spend your time making productive leaps toward your dreams, you cannot keep moving until you collapse.

You are allowed to slow down. You are allowed to take a break every once in a while. You are allowed to breathe.

Letting yourself relax for the first time in a long time does not mean you are being lazy. It does not mean you are slacking and do not deserve to reach success. It means you are self-aware and self-loving.

It doesn’t matter how desperately you want to reach your dreams. Sometimes, the answer is not to force yourself to go-go-go. Sometimes, you have to rest today if you want to be on your A-game tomorrow.

Even though it feels like you have a million different things to get done and a million people you could disappoint, do not fight through your mental or physical exhaustion. Do not push yourself passed your limits. Do not fall off the ledge.

You need to take care of yourself first. Your sanity comes before your work.

If you go without a rest for too long, if you end up reaching a point where you snap because you cannot take such a jam-packed schedule anymore, then you are going to suffer a setback and you are going to have an even longer recovery period than you would if you gave yourself a break today.

Instead of waiting until the last possible second to give a shit about yourself, schedule me-time every week. Make sure you have at least a few hours, or even an entire day, to unwind from the stress you have been under.

You have accomplished so much more than you realize, so stop telling yourself you are not good enough. Stop acting like you have not earned a rest. You have. 

Turn off your email notifications. Put down your pencil. Close your textbooks. Give yourself permission to enjoy  the rest of the day. Not everything has to be done right this second. The world is not going to end if you ‘waste’ one day.

Except, that is the thing. You should not think of pampering yourself as a waste. You should not think of self-care as a waste. You should think of it as a necessity.

Yes, reaching success requires effort. Yes, you have to do a lot of work if you want to make something of yourself. No, you cannot become lazy — but taking a break every once in a while does not make you lazy. You are allowed to sleep extra. You are allowed to binge watch a series. You are allowed to have fun — or do absolutely nothing at all. You should not feel guilty about days like that.

You might care about your work more than anything, but your priorities need to shift if you want to live your dream life. You need to start caring about yourself more than everything else. The rest can take (a close) second.

8 False Beliefs We Need To Eradicate If We Want To Become Our Most Mentally Healthiest Self

Life doesn’t get easier, we get stronger.

We get stronger not because we necessarily become tougher, but because we learn.

We learn how to think, what to do, and how to perceive certain experiences in a way that allows us to grow and adapt to our circumstances as opposed to being defeated by them.

These are the top beliefs that we must shift if we want to become our most mentally healthiest self.

1. “I have to respond to everything that bothers me.”

Throughout the course of your life, you will be confronted with people, circumstances, and situations that are at times frustrating, at times blatantly unfair, and at times completely harrowing.

Often, your judgments will be warranted. Your anger will be justified. Your response will be healthy.

However, for the sake of your own mental health, you cannot respond to every single thing that bothers you. There’s just too much stimuli. You’ll end up completely consumed by it.

You have to learn what, and who deserves your attention.

What you give your energy to is what you bring to life.

2. “I am either defined by my worst mistakes or my greatest achievements.”

This polarized way of looking at yourself is neither healthy nor realistic.

People tend to either imagine that they are defined by one of two things: the worst things about their past, or the best ones. Neither tends to be completely true.

You are defined by how you treat other people, what you show up for, how kind you are, your defining characteristics, and how others feel when they are around you.

The people who actually care about you aren’t thinking about your greatest failures or successes when they’re around you.

You can balance out your perspective by remembering you’re probably not quite as bad, nor quite as perfect, as you might want to think.

3. “My growth is contingent upon my material successes.”

It’s easy to think that our success is measured by what other people can perceive — in other words, our worldly achievements.

Whether it’s belongings, status, physical attractiveness, or whatever else, it’s almost too easy to imagine that we are merely the sum of what others can physically see.

The truth is that our inner growth is far deeper, and often far more subtle than that.

Our growth is contingent upon our willingness to reflect, make a change, rest, and change the way we think.

4. “I am the sum of other people’s opinions about me.”

Of course, you’re going to continue being afraid of other people’s opinions when you think that you’re defined by the sum of them.

You aren’t.

Other people’s ideas of you are temporary, fleeting, constantly shifting, and largely filtered through their own feelings, beliefs, and insecurities.

Though it is true that if there’s a consensus about you, that might be worth exploring, a lot of the time, you have to take what others think with a grain of salt.

What matters far more is how you are willing to see yourself despite what their opinions may be.

5. “If I’m not the best, I’m not good enough.”

I know that the world has done a great job of convincing you that life is a competitive sport and that you are only as good as you are better than someone else.

This is simply untrue.

Another person’s beauty is not the absence of your own; another person’s success is not the absence of your own; another person’s happiness is not the absence of your own.

Every individual can experience their own version of a good, healthy, happy life.

You are not only as good as you are better than someone else.

6. “Other people only deserve my respect if they earn it.”

Everybody deserves your respect.

This is true even if you’re angry with someone, even if you disagree with their actions, even if you dislike them as a whole.

When you start deciding who deserves your respect and why you end up establishing rules and standards to give yourself respect.

It’s a toxic, vicious cycle.

If you just approach all people and treat them with dignity, you’ll find it a lot easier to have grace with yourself even when you’ve made mistakes or failed.

7. “The person I feel the strongest about is the person I’m meant to be with forever.”

The person you are meant to be with is the person you end up with.

No more, no less.

It doesn’t matter how strongly you feel, what they say or don’t say, what promises are made or not made, how electric you believe your star-crossed connection might be.

If that person does not show up and willingly commit to a relationship with you — that is not the person for you, not now, and maybe not ever.

The person you are meant to be with is the person who puts actions behind their words — nothing else to dissect.

8. “The outside world controls, and dictates, my destiny.”

When we think that the outside world has the power to take us off our path, we fear failure, or what might “fall through.”

When we become more self-aware, we recognize that even if the path may bow in a direction we didn’t anticipate, we always control the narrative and the final destination.

No matter the setback, we can always adapt, we can always adjust, and we can always learn.

It’s not about what the world doesn’t hand us — it’s about what we do with what it does.