Healthy Living, Stress Management
Lizzie Cook
Exploring the Depths of Our Emotional World

Have you ever wondered how our emotions shape the way we navigate through life's challenges and triumphs? Emotions are the unseen forces that shape our lives, guiding our actions and reactions. In this episode of "Integrated Being," Elizabeth Cook and her daughter Maggie explore the complexities of emotions, focusing on the often misunderstood feelings of jealousy and grief.

Exploring the Depths of Our Emotional World
Healthy Living, Stress Management
Lizzie Cook
Embracing Intentional Living: Aligning with ...

What if every choice you made felt like it truly belonged to you? In a world that often pulls us in a dozen different directions, it’s easy to lose sight of what matters most. But what if your days were shaped not by pressure or habit, but by alignment with your true self? In this episode of Integrated Being, we explore the art of intentional living — not as a rigid checklist, but as a compass that guides you toward a life that feels whole, authentic, and deeply your own.

Embracing Intentional Living: Aligning with Your True Self
Healthy Living, Stress Management
Lizzie Cook
How to Stay Grounded: Traveling with Intention

What if you packed not just your suitcase but your intention? It can be a challenge to maintain mindfulness amid the chaos and fast-paced routines of life. Even in the shifting seasons of travel for work or summer family vacations, you can stay intentional with your life. Whether you're navigating a new season, a life stage, or a physical journey, it’s important to take time to slow down, reflect, and reconnect with your true self. In this episode of Integrated Being, we’ll explore how to stay grounded and intentional during life’s many transitions, especially while traveling.

How to Stay Grounded: Traveling with Intention
Healthy Living, Stress Management
Lizzie Cook
The Arrival Fallacy: Letting Go of 'When I Get ...

The journey is as important as the destination. As a culture, we value future achievements and external accomplishments over the process of being and becoming. This emphasis can lead to a disintegrated way of life that leaves us feeling empty, isolated, and alone. If you’re feeling a sense of restlessness and discontentment in life, now is a good time to examine the impact that self-awareness, emotional regulation, and resilience can have on your perspective. In today’s podcast episode of Integrated Being, I have a special guest walking alongside me to share how true fulfillment comes from focusing on the present moment and embracing the journey of becoming rather than fixating on external milestones.

The Arrival Fallacy: Letting Go of 'When I Get There'
Healthy Living, Stress Management
Lizzie Cook
Your Nervous System Is Rhythmic, Not Robotic: A ...

Remember: Your nervous system is not a machine. Welcome back to Integrated Being, where we explore the intersection of leadership, life, and living well—mind, body, and spirit. This month, I want to gently, but honestly, remind you: your nervous system is not a machine. We often talk about leadership from a cerebral space—strategy, performance, decisions. But leadership is also felt. It’s in how we show up when the room is tense, speak when we’re exhausted, and breathe when everything feels too much. If you’ve ever found yourself checking the boxes, constantly producing, and dismissing the signals of your own body just to keep going—this one’s for you. What we often label as “high functioning” is, in many cases, just “over-functioning.” And it’s costing us—physically, emotionally, and energetically.

In today’s podcast episode of Integrated Being, I share practical tools for self-regulation and highlight the significance of community & connection in fostering overall well-being. Plus, I share my best book recommendations for those who want to dive deeper into this space.

Your Nervous System Is Rhythmic, Not Robotic: A Reminder for Leaders Who Feel Everything

3 Easy Steps to Detox Your Home for Cleaner Air & Better Health

Did you know the air inside your home is typically 2-5 times more toxic than the air outside?! In today’s podcast episode, I’m breaking down 3 easy steps you can take to reduce your environmental toxins in your home for cleaner air & better health for you and your family! Read on to learn more… & then make sure to tune in to today’s podcast episode BELOW for a more in-depth look at detoxing your home! *also available on your fav podcast platform — just search “Integrated Being”

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3 Easy Steps to Detox Your Home for Cleaner Air & Better Health

STEP 1: Bring Real Plants into Your Home (& Get Rid of Faux Plants)

Let’s start detoxing your home for cleaner air and better health by bringing in real plants, and ditching those expensive fake ones — which can collect dust and reek havoc on your overall health. This one simple step will not only improve the air quality inside your home, it also helps foster an environment of growth, reduce stress, and make you feel calmer and happier.

STEP 2: Eliminate Any Potent Fragrances in Cleaners

You may not know that those good-smelling conventional cleaners you’re using are actually full of toxic chemicals (that’s what gives them that fragrant smell)— many of these chemicals are known as allergens, hormone disruptors, asthma triggers, neurotoxins, and carcinogens — not things we want polluting the air inside our homes. Bottom Line: fragrances are highly toxic! Instead try using natural cleaners like baking soda, vinegar, hot water, or essential oils. BONUS: try to eliminate candles, air fresheners, and dryer sheets (the most toxic household cleaning product!) in your home as well!

STEP 3: Look into High-Efficiency Air Filter System for Your HAC

Last but not least, do a little research and make sure your heating and air conditioning system is helping create cleaner air and therefore better health for you and your family. You’ll want to make sure you have an HAC system with a filter installed that is known to filter out pollen, mold spores, dust, dander, and smoke particles in your air.

Listen to the Podcast BELOW:

Make sure to tune in to today’s podcast episode for a more in-depth look at detoxing your home! *also available on your fav podcast platform — just search “Integrated Being”

xo, Lizzie

This week’s featured essential oil: Purify

Purify is a doTERRA essential oil blend composed of select essential oils known for their cleansing, purifying, and protecting properties. This special blend is a household must-have as it can eliminate odors in a natural way, free of harmful chemicals. It can also be used as a cleaner for countertops and various surfaces. When used throughout the home, its light, herbal aroma will quickly dissipate potent and foul odors and help cleanse the air. Purify also contains protecting properties that can protect against environmental threats. This essential oil blend is an ideal natural product that will add to any cleaning cabinet.  Learn more about the Purify DoTerra Essential Oil HERE… & purchase Purify HERE!

Is Life Coaching right for you?

If you’re still feeling under it all and overwhelmed by everything life is throwing your way right now, it may be time the perfect time to look into working with a Life Coach… Maintaining a healthy diet, finding the right balance with your body, detoxing your home, and staying on top of family, work and life demands is not an easy trail to navigate. I’m here as a Life Coach to help you sort through all of the information that’s out there and make a plan that’s relevant to you and your specific lifestyle wants & needs. Want to learn more about what life coaching can do for you? Click the link below to schedule a 15 min chat to learn more…

10 Time Management Tips to Become a Better Problem Solver

“Be wary of making assumptions about a situation that you know little about”

Our time is one of our most valuable assets.

It should be carefully guarded and spent wisely. That’s easier said than done. Every day there are new challenges, unexpected requests, and other matters of life that can get in the way. Then we have to make decisions and face problems that need solving. The ability to solve problems can directly affect how you manage your time. This makes problem-solving a critical skill: not only are you facing down and overcoming the issue at hand but when you’re efficient, you’re guarding your time. Efficient problem-solving means a better handle on your time management.

Problem-solving isn’t just an ability, it’s a mindset. It drives you to bring out the best in yourself and to maintain clarity in your direction. But solving problems is frenetic – no two problems are the same. How do you become an effective problem solver? First, you need to be both systematic and logical. Here’s 10 time management tips to help you become a more efficient problem solver & make the best use of your time.

10 Time Management Tips to Become a Better Problem Solver

  1. Create specific, measurable goals with clear end results.

  2. Schedule important work for the hours you feel most energized.

  3. Prioritize what’s important and postpone what can wait.

  4. Delegate tasks – you can’t and shouldn’t try to do everything.

  5. Reward yourself – it’ll keep you happy and motivated.

  6. Schedule self-care regularly — yoga, massage, meditation, etc.

  7.  Save easy or boring work for lower-energy periods.

  8. Break down big tasks into smaller, more manageable tasks.

  9. Batch tasks: Allot time periods for what you need to do.

  10. Take breaks when you’re feeling stuck or drained - go for a walk, eat a snack, etc.

When you have the tools in place to solve problems as they come (which these 10 tips will help you do!), you’ll maintain control over your schedule and most importantly, your time. Throughout the day, anything can be thrown your way that you didn’t expect – what matters is how you respond to it. With the right mindset (& time management tips), you’ll find the strength to face problems head-on and with integrity, rather than letting them suck your time and cause you to spiral. 

xo, Lizzie

This week’s featured essential oil: Pink Pepper

In addition to the right mindset, equip yourself with the right resources. DoTerra Pink Pepper oil can help you stay alert, fight grogginess and brain fog that’s just a part of life. Learn more about the Pink Pepper DoTerra Essential Oil HERE… & purchase Pink Pepper HERE!

Is Life Coaching right for you?

If you’re still feeling under it all and overwhelmed by everything life is throwing your way right now, it may be time the perfect time to look into working with a Life Coach… Maintaining a healthy diet, finding the right balance with your body, and staying on top of family, work and life demands is not an easy trail to navigate. I’m here as a Life Coach to help you sort through all of the information that’s out there and make a plan that’s relevant to you and your specific lifestyle wants & needs. Want to learn more about what life coaching can do for you? Click the link below to schedule a 15 min chat to learn more…

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7 Secrets to Finding Joy As a Working Mom

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7 Secrets to Finding Joy As a Working Mom

Try to gain insight on what triggers you to react rather than respond thoughtfully

What makes me run? First, recognize this: There is no simple solution or secret to creating an easy life for yourself. We are all going to face challenges and find ourselves feeling overwhelmed and unfocused. If we keep searching for ways to make life easier, we’ll be disappointed. Instead, we need to create moments of joy each day. But how?

The key is to constantly ask yourself questions to find out what makes you tick, what your daily pain points are, and most importantly, where you find your joy. Once you find your joy - what drives you - you can structure your days around it. Then, delegate, deal with, or let go of the rest.

How I Make It All Work as a Working Mom:

Gut Health: What is your Microbiome? (Probiotics vs Prebiotics)

Gut Health: What is your Microbiome? (Probiotics vs Prebiotics)

The gut is the seat of all feeling. Polluting the gut not only cripples your immune system, but also destroys your sense of empathy, the ability to identify with other humans.

Be careful not to be so attached to your opinions that you aren’t open to hearing other perspectives… Gut health is a critical aspect of our overall well being, but it can be difficult to understand. It all starts with the microbiome, which is made up of billions of bacteria, fungi, and viruses. The microbiome is a core component of our digestive health, and a healthy gut has a positive ripple effect. Gut health can improve our moods, our immune system, and our weight goals.

How to Practice Self Reflection & Learn from Uncomfortable Thoughts

How to Practice Self Reflection & Learn from Uncomfortable Thoughts

Now, more than ever, we need to be having the hard conversations, asking the tough questions, and sitting with uncomfortable thoughts. But doing so requires thoughtfulness. At the same time that we’re probing difficult concepts – like our own implicit bias – we need to make sure we’re tending to our relationships and our own self-care. So where do you start?

Begin by understand your own thoughts and feelings…

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Goal Setting: 5 Tips to Help You Focus on the “Big Rocks” of Your Life & Achieve Your Dreams

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Goal Setting: 5 Tips to Help You Focus on the “Big Rocks” of Your Life & Achieve Your Dreams

Try to gain insight into what triggers you to react rather than respond thoughtfully.

“I want to move up in life, but I’m so busy.” “I have an idea of how I want to progress, but I can’t prioritize.” Does this sound familiar? Whether it’s getting a degree to get further in your career or improving your personal health and wellness routine, it’s important to have goals. It’s equally easy to believe there’s no room in your daily routine to add the steps necessary to work toward something new. If we let it, life can stand in the way of achieving our goals.

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3 Steps Daily Gratitude Practice to Feel Happier & Healthier

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3 Steps Daily Gratitude Practice to Feel Happier & Healthier

Forgiveness opens the path to greater freedom. The busier we are, and the harder we push ourselves to achieve our next big goal… & the easier it is to forget to stop and appreciate what we already have in front of us. That’s right – when you’re preoccupied by what’s to come, you fail to be grateful for what you’ve earned.

Gratitude is essential to keeping us grounded. Without gratitude, negativity can creep in. Why don’t I have what someone else has? When will I ever reach my goals? These thoughts prevent us from being grateful, and instead keep us jealous and bitter. Taking a moment each day to be grateful for everything that’s happening in your life, and everything you have will give you the positivity you need to keep moving forward.

If you’re not yet convinced, listen to the experts. In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.

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How to Use Free Writing to Clear Your Mind & Organize Your Busy Schedule

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How to Use Free Writing to Clear Your Mind & Organize Your Busy Schedule

Focus on what unites you with others, not what divides you. If you’re feeling overwhelmed by your never-ending to-do list and unsure how to bring more clarity to your busy life and schedule these days, then free writing may be a good option to consider. I’m sharing how I use free writing to clear my mind, de-stress my thoughts, and organize my busy schedule for a more productive and more peaceful week.

How to Find the Right Workout Routine For You

How to Find the Right Workout Routine For You

Stay focused on your personal journey.

Good exercise is one of the best, most valuable gifts we can give our body. Especially as we’re spending long days inside, taking time to move helps stimulate not only your body but your brain as well. Exercise lets you energize, de-stress and change your outlook. A renewed perspective and dose of endorphins is particularly important right now.

Everyone needs exercise. When it comes to finding exercise that’s right for you, it helps not to overthink. Doing what makes your body feel good is enough to guide you. But that doesn’t mean exercise isn’t hard work – it takes consistency, and what matters most is that you’re building the right habits. In addition to exercise, eating right and drinking enough water forms a strong and stable foundation for health. Essential oils should also be core to any exercise and diet regime.

They’re versatile enough to promote healthy activity and recovery: I use Doterra’s Deep Blue oil blend to soothe tired muscles and sore joints.

That said, everyone’s body is unique, and different forms of exercise will serve you differently. Bio-individuality is the concept that no exercise routine, diet or lifestyle is right for all people. What makes someone feel their best might make someone else too quickly fatigued; a diet that serves one person perfectly might lead to weight gain or bloating for someone else. This also means that as you change, your lifestyle might need to change with you. According to the Institute of Integrated Nutrition, factors to consider when determining what works for your bio-individuality are lifestyle, occupation, geographic area, available resources, body type, age, culture, and religion. (IIN)

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5 Steps to Setting Your Daily Schedule (& Being Able to Delegate More Effectively)

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5 Steps to Setting Your Daily Schedule (& Being Able to Delegate More Effectively)

Strive to be a better version of who you were yesterday.

A lack of clarity can kill productivity. When you don’t have a clear mind, it’s impossible to get a clear idea of what you need to get done. By taking control of your day – your routine, your goals – you can then determine what can best be done by the people around you.

Delegating isn’t easy. We’ve always heard that to have something done right, you have to do it yourself, right? But when you command your own schedule, you’re empowered to have others working toward a common goal.

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How to Create a Vision for Success & Achieve Long-Term Results

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How to Create a Vision for Success & Achieve Long-Term Results

You want it? Then make it happen! Two friends are chatting about their diets. The first one says, “I want to be healthy and feel great.” The second one says, “I intend to be healthy and feel great.” Which one do you think is going to get healthy and feel great? Yep—the one who intends it. Wanting is simply wishing you can have or do a particular thing it. Intending means you’re committed to achieving something by making a plan for success—and sticking to it!

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3 Self Care Ideas to Practice During Uncertain Times

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3 Self Care Ideas to Practice During Uncertain Times

Because all things are temporary, source your joy from the timeless center of your deeper self.

Especially in uncertain times, self-care is important. Taking steps to detoxify your life and take control of your health – in turn boosting your immune system so you feel healthy and ready to take on whatever challenges come your way – are key right now. When life feels overwhelming, carving out small moments of your day to do something for you, will help you show up for those around you.

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How to Be Happier Everyday (In 3 Easy Steps)

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What makes you smile? Laugh? Go giddy with glee? Get happier with my magic formula & recipe … For some, it’s a walk barefoot through the grass. For another, it’s a spin on a roller coaster, a solo movie date, or a perfectly ripe mango.  

So… when was the last time you did something that makes you happy? If it’s been a while, consider this: Happiness lowers stress levels, increases immune system function, and lowers your risk of disease. It also makes life easier. Here are 3 easy steps to starting being happier every day!

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How to Be Happier Everyday (In 3 Easy Steps)

 

My magic formula for daily pleasure is simple doing one pleasurable thing per day (or more!)… This is the most powerful antidote for gray, boring, or stressful days. Try these 3 easy steps to get started & boost your level of happiness right away!

STEP #1 Make an “I love” list.

Make an “I love” list and list everything that you enjoy—nothing is too small or too large. If you enjoy it, get it on the list. 

STEP #2 Take a look at how you spend your days & decide when you could fit in a little pleasure.

Take a look at how you spend your days. When could you fit in a little pleasure? Perhaps you could leave the office at lunch to walk in the park? Maybe you could play your favorite music while doing the dishes? Book yourself a massage this weekend? 

STEP #3 Repeat daily.

Repeat this process daily — or more often, as needed. 

 

Mango Cream Recipe

To get you started down the road of pleasure, give this luscious mango cream recipe a try this week!

 Prep Time: 10 minutes - Serves 4 

Ingredients:

  1. 1 mango, peeled and diced 

  2. 1/4 cup orange juice 

  3. 1 tablespoon lemon juice 

  4. 1 tablespoon agave nectar (optional) 

  5. 1 cup organic whipping cream or carton of soft tofu or large ripe banana 

Directions:

  1. Process first 4 ingredients in a blender. 

  2. Blend for 1 minute, or until pureed. 

  3. Pour puree into a medium bowl. 

  4. Beat whipping cream at medium speed with an electric mixer until soft peaks form. If using tofu or banana whir in a food processor or blender until smooth and creamy. 

  5. Fold whipped cream or tofu or banana into mango puree, using a knife to swirl in a marbled effect. 

Enjoy!

xo, Lizzie

Is Life Coaching right for you?

If you’re still feeling under it all and overwhelmed by everything life is throwing your way right now, it may be time the perfect time to look into working with a Life Coach… Maintaining a healthy diet, finding the right balance with your body, detoxing your home, and staying on top of family, work and life demands is not an easy trail to navigate. I’m here as a Life Coach to help you sort through all of the information that’s out there and make a plan that’s relevant to you and your specific lifestyle wants & needs. Want to learn more about what life coaching can do for you? Click the link below to schedule a 15 min chat to learn more…

Pin It to Pinterest?

Don’t forget to save this article to Pinterest for wellness + life tips you can come back to again & again! Click the “share” button below or simply click the “pin it” button in the top left corner of any photo to save it.

The Quickstart Guide to The Candida Diet (+ How It Can Heal Your Gut Issues)

The Quickstart Guide to The Candida Diet (+ How It Can Heal Your Gut Issues)

Developing meaningful relationships takes attention, kindness and respect.

The conversation around dieting has changed, and for the better. No matter your goals – to lose weight, to tone up or to just feel better – the focus has shifted to internal health, rather than external appearance. That’s why you may have heard so much about gut health. If you have a healthy gut, you’re a healthier you. Microbes, or the bacteria found in the gut, give you energy, clean out toxins in your body and fend off illnesses.

A healthy gut is all about balance.

The Breakfast Experiment: Is Breakfast the Most Important Meal or Not?

The Breakfast Experiment: Is Breakfast the Most Important Meal or Not?

Your mother told you breakfast was the most important meal of the day… but is it really? The report is due in two hours. Or perhaps you’re in the middle of a mid-term exam. Or you’re making sales calls. Suddenly, bam! Around 10:30 a.m. you hit a wall. All you want to do is look out the window. Hmmm…what did you eat for breakfast?

I hate to say, “I told you so,” so I’ll turn to Mom, who has said it countless times: Breakfast is the most important meal of the day. It’s the meal that’s designed to supply a third of the macro and micro nutrients your body needs to run without a hitch.

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Feeling Too Busy? 10 Daily Habits to Prioritize Your Life As a Working Mom

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Feeling Too Busy? 10 Daily Habits to Prioritize Your Life As a Working Mom

Never lose sight of the divine in yourself and others.

"I am too busy." This has never been something I found myself saying, and now more than ever, I find myself avoiding the sentiment altogether. When I have a lot going on in my life, I turn inward to something I have been doing for 20 years.

I reflect on what my actual steps are to keep me motivated and moving forward.

3 Healthy Ways to Indulge + Enjoy Your Chocolate Cravings

3 Healthy Ways to Indulge + Enjoy Your Chocolate Cravings

Mmmmm…. Chocolate. Chocolate is the only ingredient that is its very own food group. Well, not really—but it seems as if it should be. Powerfully comforting, creamy, delicious—many people eat chocolate at least several times a week. Which begs the question…

Is Chocolate Good for You? The answer is both yes and no.

Chocolate has been used for centuries to treat bronchitis, sexual malaise, fatigue, hangovers, anemia, depression, memory loss, high blood pressure, poor eyesight, and more. It also helps release that feel-good neurotransmitter—serotonin—in the brain. But eat the wrong kind & you’ll get loads of sugar, calories, and junky ingredients.

6 Little-Known Health Benefits of Adding Essential Oils to Your Daily Water

6 Little-Known Health Benefits of Adding Essential Oils to Your Daily Water

A new week is the perfect time to reset and take stock of your internal goals. In doing so, I’ve realized the goal I set that has helped drive the most change in my life. Sit down. Grab a glass. I hope you’re thirsty, because we’re talking about drinking more water.

Drinking water is a seemingly simple daily task, but it requires dedication and intention. I drink at least 1/2 my body weight in ounces of water daily, which isn’t something I achieved overnight. I started drinking this much water consistently 13 years ago when I looked for ways to quit drinking soda pop. My Grandma, when she was in her 80s, kept a 64 oz. polar water bottle & she told me that if I drank more water, I would crave less sugar. She gave me the water bottle, and I kept it on my work desk. It was the first healthy habit that I stuck to and it’s become much more than that to me.

Drinking water is essential to my overall health: emotional, spiritual, and physical. Water can significantly change your body. In addition to cleansing toxins, can…

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Is It Possible to Find a Work + Life Balance?

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“Work-life balance was a mistake from the start. Because we don't really want balance. We want satisfaction.” -Matthew Kelly, author Balance is a waste of time… Balance is a sticky subject among many people. We have careers, partners, children, family commitments, charity work, classes, hobbies, worship time—plus, big desires to improve our health. How can one possibly balance so many things? I’m going to let you in on a little secret here… You can’t. 

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Is It Possible to Find a Work + Life Balance?

How can one possibly balance so many things? I’m going to let you in on a little secret here… You can’t. 

Work + Life Balance: Is It A Myth?

“Harmony” is an easier goal than balance. Harmony means everything is co-existing in a spirit of cooperation. But whatever you want to call it —harmony, balance, or “fitting it all in”— there is a secret to doing more of what you want and less of what you don’t want. 

Want to hear the secret? I just need to warn you that although the equation sounds simple, it actually takes massive willpower to execute. It also requires that you get absolutely clear on what you want your life to look like, and what you do not want in your life.

Ready? Okay, here’s the secret…

4 Steps to Finding the Secret to Work + Life Balance

(or Harmony, as I like to call it): 

  1. First ask yourself what isn’t serving you. What doesn’t need to be in your life? What is dragging you down? Keeping you awake at night? 

  2. Second, get rid of (or fix) the things you identified in step 1. Have you identified a few things? Now get rid of them. (Or fix them. Now.) 

  3. Third, ask yourself what you want in your life—or in this week or day? What do you want to accomplish? What do you want to do? Who do you want to be with?

  4. Lastly, focus your energy on these things you identified in step 3. Anything that doesn’t fit into this larger scheme… let it go (or learn how to say “no”). 

Ready to dive in and make a few changes? Give these tips a try and see how much more harmonious your life can be.

No balance required. 

xo, Lizzie

GET EVEN HEALTHIER!

Are you curious about how to harmonize your health goals? How to fit wellness into your busy schedule? Let’s talk! Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about!

Pin It to Pinterest?

Don’t forget to save this article to Pinterest for healthy living tips you can come back to again & again! Click the “share” button below or simply click the “pin it” button in the top left corner of any photo to save it.