by Sonya | Mar 7, 2023 | uncategorized
Are you often exhausted as soon as it comes time to make a decision?
It’s not just in your head – this feeling has an official name: Decision Fatigue.
From CEOs and executives all the way down to students, everybody experiences the same dilemma at times. So why does this happen, and how can we manage it peacefully?
Let’s find out!
What Is Decision Fatigue?
Decision fatigue is a phenomenon where people experience mental exhaustion after making decisions for a prolonged period of time.
It can be the result of making too many decisions in a short span of time or even due to the difficulty of the decisions being made.
It can affect anyone — from CEOs who have to make difficult business decisions on a daily basis, to students who are struggling to make a choice between two courses during registration.
Why Does Decision Fatigue Happen?
With every decision we make, our brains use up an energy reserve that is all too easily depleted.
Decision fatigue sets in when this store of reserves runs low – it’s as if our brain just wants to be done with processing information and making decisions!
This can lead us into a vicious cycle where the more difficult choices become increasingly harder to make until eventually, we find ourselves completely unable or unwilling to do anything at all.
How To Manage Decision Fatigue
The best way to manage decision fatigue is by reducing the amount of decision-making you have to do each day so that your brain has enough energy left over for important tasks.
One way you can do this is by automating certain tasks such as setting up automatic bill payments or using pre-made grocery lists instead of having to choose items every week.
You should also try delegating some of your decision-making responsibilities if possible – this will help reduce your workload and give your brain some much needed rest!
Additionally, taking breaks throughout the day can help recharge your mental battery so that you’re better able to handle complex tasks when they arise.
Decision fatigue can be incredibly draining for anyone who has had too much on their plate, but with careful planning and delegation it can be managed effectively.
By learning how decision fatigue works, understanding why it happens, and knowing how best to manage it you will be able to stay focused on important tasks while avoiding becoming overwhelmed by too many choices!
With these tips in mind, you’ll be well equipped to tackle any challenge life throws at you while keeping your sanity intact!
by Sonya | Jan 26, 2023 | Occupational Wellness
One of the most important things you can do for yourself is to maintain a healthy work-life balance.
This means setting aside time for yourself and your family, and not letting your work consume your entire life.
First responders are especially prone to burnout, so it’s important to take care of yourself both physically and mentally.
Here are a few things you can do to create and maintain work/life boundaries.
What are Work/Life Boundaries?
Work/life boundaries are the lines we draw between our professional and personal lives.
They help us manage our time, energy, and emotions so we can be our best selves at work and at home.
We all need them, but setting and maintaining boundaries isn’t always easy—especially if you’re a first responder.
Why Are Work/Life Boundaries Important?
First responders are celebrated for their selflessness, dedication, and commitment to their careers.
But what happens when that dedication starts to have negative consequences on your health, relationships, and overall well-being/
That’s where setting boundaries comes in.
Boundaries help prevent burnout by ensuring that you have time for yourself outside of work.
They also protect your relationships by giving you set times when you’re not working so you can focus on your family and friends.
Lastly, boundaries help boost your productivity by ensuring that you’re well-rested and have the mental and emotional energy to do your best work.
How to Set Boundaries for Better Work/Life Balance
One way to achieve a healthy work-life balance is to set a regular work schedule – or as regular as possible.
Let your family know when you’re working and when you’re available, so they can respect your time and space.
You might also want to consider investing in a good planner, so you can keep track of your commitments and make time for leisure activities.
Our family uses an erasable white board calendar that we keep in our kitchen. We purposely placed it in the same spot where we hang our keys, so we can’t miss it!
Another important aspect of setting boundaries is effective communication.
This means being clear about what you expect from others, and openly expressing your needs and wants.
If you’re feeling overwhelmed at work, don’t be afraid to speak up and ask for help.
Your boss will appreciate your honesty, and it will help prevent burnout.
You should also feel free to say no when you’re feeling overwhelmed.
Just because you’re a first responder doesn’t mean you have to say yes to every call out or extra shift.
It’s okay to put your wellbeing first, and your coworkers will understand if you need to take a step back from time to time.
Setting healthy boundaries in the workplace is essential for first responders and their families.
By maintaining a healthy work-life balance and communicating effectively, you can prevent burnout and create a more positive work environment for everyone involved.
by Sonya | Jan 14, 2023 | Physical Wellness
*This post contains affiliate links, so I may earn a small commission when you make a purchase through links on my site at no additional cost to you.
Clean eating is a method of consuming food that focuses on eating whole, unprocessed foods.
This means avoiding processed and refined products, limiting the intake of unhealthy fats and sugars, choosing organic when possible, and reducing portion sizes.
With clean eating, it’s not just about what you’re eating but how you approach your meal by being mindful and intentional with your decisions.
It involves being conscious of where your food comes from, paying attention to nutrient density while simultaneously focusing on flavor, structure and texture in order to create an enjoyable experience that will nourish both body and soul.
The idea has been around since the early 1900s but clean eating really began to take off in the early 2000s and continues to spread rapidly throughout the world today.
This wave of health consciousness continues to gain momentum with more people looking to clean eating not just to lose weight but also for overall wellness and longevity.
Physical Benefits of Clean Eating
When it comes to clean eating, the physical benefits are tremendous.
Eating clean food helps you fuel your body with nutrients that are designed to nourish and energize.
By eating food that is less processed and full of natural, wholesome ingredients, you can increase your energy levels and help balance your hormones.
Eating clean also supports healthy digestion, which can lead to clearer skin and better overall health.
Clean eating has been linked to improved physical fitness including increased muscle tone and decreased fat mass.
So if your goal is to improve your physical shape, eating clean should be an essential part of any plan!
Mental Health Benefits of Clean Eating
Eating clean has a number of benefits for mental health.
Eating clean not only helps keep us physically healthy, it can also help improve our mental and emotional well-being.
Research has revealed that clean eating may boost our moods by providing the necessary nutrients and vitamins needed to promote mental clarity and alertness.
Vitamin D, for example, may support those who suffer from depression and Seasonal Affect Disorder (SAD).
Eating clean can also help reduce stress and anxiety levels.
By consuming nutrient-dense, unprocessed foods such as fresh fruit, vegetables, whole grains, lean proteins, and healthy fats, we can increase our serotonin levels which contributes to feelings of happiness.
In addition, clean eating is known to increase energy levels which can help improve focus and alertness during everyday activities like work or school.
How to Start Eating “Clean”
Making the switch to clean eating is an amazing way to take control of your health and maintain a balanced diet.
Whether you plan on taking on clean eating fully or just incorporating some clean eating habits into your life, it is important to start strong.
Here are some tips to get you started:
First and most importantly, plan ahead and make sure you have the right groceries in your kitchen – there’s nothing worse than being stuck without clean ingredients!
Secondly, ease yourself into clean eating.
Don’t cut out all unhealthy foods at once; instead slowly transition as there are healthy alternatives available for almost every food.
This is a great cookbook that I recommend to get started on a clean eating journey! Simple recipes with easy to find ingredients – which can certainly be intimidating when making diet and lifestyle changes. Click the image to find out more of what the book has to offer.
Lastly, don’t forget to stay hydrated; drinking plenty of water helps cleanse the body of any unwanted toxins while supporting digestion.
With these tips in mind, you can jumpstart your clean eating lifestyle with confidence and success!
by Sonya | Jan 9, 2023 | uncategorized
*This post contains affiliate links, so I may earn a small commission when you make a purchase through links on our site at no additional cost to you.
Self-care is all about taking time out of your day to make sure that you are looking after yourself mentally and physically.
For many men, however, self-care is a foreign concept.
Society has long told us that men are supposed to be strong and independent, and that asking for help or taking time for themselves is a sign of weakness.
But this outdated way of thinking is doing more harm than good.
So, how can we convince men to start caring for themselves?
Reassure Them Its Ok to Take Time For Themselves
One of the biggest reasons why men may be reluctant to prioritize self-care is because they feel guilty about taking time away from work or family obligations.
Remind them that it’s okay to take some time for themselves; as long as their basic needs are met (like getting enough sleep), it’s perfectly fine for them to spend some quality “me” time doing something they love or taking care of their physical health.
Showing Vulnerability
One of the biggest hurdles to getting men involved in self-care is convincing them that it’s okay—even desirable—to show vulnerability.
Many believe that being vulnerable means showing weakness and admitting defeat, but that’s simply not true.
Vulnerability is actually a form of strength because it shows courage and honesty. It takes courage to admit when you need help or when you don’t feel capable of handling something on your own.
It also takes honesty to recognize when your mental or physical health needs attention and care.
When we start to normalize vulnerability among men, we can make self-care an acceptable and even desirable activity for them.
Normalizing Mental Health Care
Mental health care is perhaps the most important type of self-care available, yet it is often overlooked due to stigma surrounding mental illness or therapy in general.
We need to normalize conversations about mental health so that people are more comfortable seeking help if they need it.
This starts at home; parents should talk openly with their children about their mental wellbeing (not just physical) and emphasize the importance of taking care of both body and mind.
Creating Supportive Environments
Creating supportive environments where self-care isn’t seen as a luxury but rather as necessary part of life can have a huge impact on how likely people—men especially—are to practice self-care regularly.
Whether this means offering counseling services at work or encouraging friends or family members who may be struggling with something to take some time for themselves, creating supportive spaces will make it easier for people (especially men) to prioritize their mental and physical wellbeing without fearing judgment from others around them.
How Can Men Incorporate Self-Care Into Their Lives
One of the best things about self care is that there are so many ways to incorporate it into our lives—no matter who we are or what we do!
A few ideas include scheduling regular checkups with a doctor or therapist; learning how to manage stress through activities like yoga or using breathing techniques; getting enough sleep each night (ideally 7–8 hours); trying out different forms of exercise; cooking healthy meals; participating in hobbies or activities you enjoy; spending time with family and friends; journaling; and taking regular breaks from technology (including social media).
By understanding what self care is (and why it matters), men can learn how they can incorporate elements of self care into their everyday lives without sacrificing their masculinity or strength in any way.
by Sonya | Jan 1, 2023 | uncategorized
I’m on my third cup of coffee for the day – it’s been a slow start to the day and the new year.
I am certainly in no rush today. Slow and steady is an ok way to be on a day off – I am worthy of the rest!
Besides – I have already created and posted the content I intended to do for the day so I am already winning my day – and the year!!!
As I am taking a slow stroll through my socials, I find a question-answer post that caught my eye.
It’s the type where you answer personal questions about your life then ask your friends to copy and paste on their page with their answers to the questions.
It’s not only fun but also a great way to learn more about all the people on your friends list.
I decided to give it a try and answer the questions here on the blog instead. I thought it would be a fun way to share some details about the things that make me – me!
Here are 41 things you may or may not know about me
1. Are you named after someone? Nope
2. When is the last time you cried? Yesterday – damn you Top Gun Maverick!
3. Do you like your handwriting? Sometimes
4. What is your favorite lunch meat? Honey ham
5. Do you have kids? I have three kids and a grandchild
6. If you were another person, would you be friends with you? Maybe.
7. Do you use sarcasm? I am fluent in sarcasm
8. Do you still have your tonsils? Nope
9. Would you bungee jump? I prefer to keep my feet planted firmly on the Earth – thank you very much!
10. What is your favorite cereal? Special K Protein
11. Do you untie your shoes when you take them off? Mostly no
12. Do you think you are strong? Yes
13. What is your favorite ice cream? Butter Pecan
14. What is the first thing you notice about people? Their smile
15. Red or pink? Since purple is not an option pink
16. What is the least favorite thing you like about yourself? How easily wounded I get when I feel like I am not being seen or heard by others
17. What color pants and shoes are you wearing right now? Plaid flannel pj shorts and fuzzy slippers
18. What was the last thing ate? Bowl of Special K Protein cereal and milk
19. What are you listening to, right now? The sounds of nature coming through my window and the sound of my fingers tapping across the keyboard as I write this blog post
20. If you were a crayon, what color would you be? Periwinkle
21. Favorite smell? The smell of honeysuckle on the warm summer breeze
22. Who was the last person you spoke to on the phone? My granddaughter on Facetime
23. Favorite sport to watch? Football- the American kind.
24. Real hair color? Blonde
25. Eye color? Blue
26. Do you wear contacts? I tried wearing them once…not a fan
27. Favorite food to eat? Popcorn
28. Scary movies or happy ending? Happy ending
29. Last movie you watched? Top Gun Maverick
30. What color shirt are you wearing? Gray
31. Summer or Winter? Summer
32. Hugs or kisses? Hugs
33. What book are you currently reading? Atomic Habits
35. What is on your mouse pad? No mouse pad here
36. What is the last TV program you watched? Friends
37. Favorite sound? Music
38. Rolling Stones or The Beatles? Too hard to decide – both amazing bands!
39. What is the farthest you have traveled? Europe -France, Spain,England,and a long layover in Portugal
40. Do you have a special talent? Breaking concepts down into smaller, easier to understand pieces
41. Where were you born? Reading, Pennsylvania
So there you have it. 41 random facts about me – Sonya O’Brien.
Do you ever participate in these copy/paste things on social media? Leave a comment below and let me know what you think of these quizzes!
