Practices and Tools for Well Being – Part 1


Our lives can be stressful, chaotic and drama-filled. All of us are in information overload; bombarded from all directions with noise, distractions, notifications and content from our friends and family, online and traditional media, our smartphones and other devices. Add to that the litany of stress and anxiety created from personal, family, workplace, community, national and world events; it is a wonder how we keep it all together and function in our daily lives.

So, how do we find that elusive work-life balance? How do we cultivate more joy, peace and mental, physical, emotional and spiritual well-being?

We have compiled this list of tools and practices to consider integrating into your life to reduce stress and cultivate more balance, peace and overall well-being.

Our recommendation is to read through the list of practices and see what resonates with you. You certainly don’t have to do them all. Select one or two and give them a try.

Design and Follow a Daily Ritual

Adopt a daily ritual to start your day in a positive mindset.  Show up every day: Mentally, Physically, Emotionally and Spiritually.  Now more than ever it’s important to get up, do your morning mindset ritual, get dressed for success and get to work!

Some suggestions:

  • Morning meditation or prayer
  • Exercise, stretch, take a walk
  • Review your goals and say your affirmations
  • Eat a healthy breakfast
  • Review your day’s tasks and schedule

Take a Digital Detox

Take a break from ALL of your devices and disconnect from the Internet and Social Media for a period of time.

Try one or more of these ideas:

  • Don’t check your smartphone, emails or go online for at least an hour after waking up each day
  • Do your daily ritual instead!
  • Commit to turning all cell phones off during meals
  • Block out time at least once a week to unplug
  • Schedule a minimum of one day a month to disconnect
  • Try a digital detox week where you disconnect from your social media platforms and minimize use of your digital devices

30 Reasons to Do a Digital Detox

Read Thrive by Arianna Huffington

Get More Sleep

Adequate sleep is a key part of a healthy lifestyle and can benefit your heart, weight, mind, and more. How much sleep you need each day varies between the experts but generally, the recommendation ranges from 6-8 hours (more for children and teens).

Set a bedtime routine

  • Go to bed at the same time every night
  • Get the same amount of sleep each night
  • Practice a relaxing bedtime ritual (warm bath or shower, aromatherapy, listen to music, podcast or meditation for sleeping)
  • Design your sleep environment to establish the conditions you need for sleep. Know the best room temperature for you. Your bedroom should also be free from any noise or light that can disturb your sleep.
  • Avoid eating, talking on the phone, or watching TV in bed
  • Try not to lie in bed worrying about things
  • Allow 2-3 hours between your last meal of the day and going to bed
  • Avoid alcohol and caffeine for at least 4 hours before sleep
  • Sleep on a comfortable and supportive mattress and pillow for you

Good Stuff In Concept

Remember it’s BE – DO – HAVE

Your State of Being, it comes first.  It’s not contingent on anything that you do and it does not rely upon anything you have. Most people live Have Do Be.
“I will DO this thing.” (Lose weight) “So I can HAVE this other thing” (Self-Esteem) and I can BE this thing. (Confident.)

When you begin changing on the BE level of your life, then the DO level and the HAVE level follow more easily.

 You ARE the Creator of your Reality  Episode 106 in 7 Strategies to Thrive

The only thing you can really control is your thoughts and how you decide to react to situations and events in your life. Monitor your thoughts and self-talk. Be conscious of your language.

Take personal responsibility for where you are at this exact moment.  All of your thoughts and actions have led you to this specific place in time.  If you are not entirely pleased with your results, then change your thoughts and take action toward what you want to create.  Be deliberate and intentional in your thoughts and actions.

Ask yourself:  “What am I focusing on right now?”   “Am I focusing on what I want or what I don’t want?”

Are your thoughts positive or negative – towards or away from what you desire? Most people pay attention to their current reality and attract the same. Focus on what you wish to experience instead. In order to effect true positive change in your experience, you must disregard how things are, as well as how others are seeing you, and give more of your attention to the way you prefer things to be.

Thoughts Become Things… Choose the Good Ones!

Listen to positive, uplifting music & podcasts

Podcasts are all the rave and there are so many to choose from in the Apple Store or StitcherDo some research and discover what takes you to your happy place!

Healthy eating & drinking habits

  • Be aware of your constitution, health and physical well-being.  Ingest healthy, nutritious foods that uplift you and give you energy. Moderation is the key!
  • The company you keep. It is said that your surroundings, your home (feng shui principles) and the people in your life are a reflection of your current state of being. This is the law of attraction in action. Like attract like. What you think about you attract into your life. Do the people in your life lift you up or tear you down? Are they positive and supportive or focused on the negative?

 Always be learning & growing!

  • Limit your exposure and consumption of TV, media, and the Internet.
  • Choose to watch positive and inspirational movies and other media channels
  • Read something to enhance your personal or professional development a minimum of 1 hour/day
  • Take specific courses, seminars, or workshops based on areas you want to improve or master
  • Listen to audio programs in your car (average car owner spends 500 to 1,000 hours/year in their car)
  • Listen to educational or inspirational programs or podcasts while you walk or workout


Real Estate and Reality meet as co-hosts, Jan O’Brien and Matt Emerson bring you Tips, Tools, & Topics to supercharge your business. They’ll share their insights along with interviews with industry thought leaders. The ethos of WBNL Coaching is helping you to align and connect so that you can prosper. The Wandering Zen segment will offer you some inspiration so that you can disconnect and recharge.

Visit WBNL Podcast for all of our Episodes, Show Notes, Videos and Links to Resources

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