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4 Practical Ways On How To Schedule Leisure



As we learned from our last post on The Importance of Scheduling Leisure in a Busy World, many of us feel anxiety-ridden and worry about what tomorrow holds in this demanding world that constantly clamours for our attention. Amidst this chaos, we realize that leisure is not just a luxury but a necessity to secure that long-sought happiness and maintain our sanity.

But let’s face it: haphazardly enjoying leisure is like trying to enjoy a cake by eating the crumbs. That’s why scheduling it with intent can significantly boost our productivity, mental health, relationships, and overall growth and fulfilment.

Yet, some pesky barriers keep us from pencilling in leisure time.

4 Barriers To Scheduling Leisure

  1. Lack of Time: Our schedules often burst at the seams with work, family, and other obligations, leaving no room for leisurely escapades.
  2. Guilt and Perceived Laziness: We feel guilty about taking time off for leisure, associating it with being lazy or unproductive.
  3. Poor Time Management: Inefficient time use leaves us scrambling and no free time for fun and games.
  4. Underestimating the Importance of Leisure: Some don’t realize that leisure is the secret sauce for mental and physical well-being and don’t prioritize it.

But fear not! Here’s how you can leap over these barriers with 4 practical, and yes, fun, ways to schedule leisure:

1. Incorporate Leisure into Daily Routines

Barrier Busted: Lack of Time

Practical Step: Blend leisure with daily tasks. Take a walk during lunch breaks; listen to a podcast while cooking.

Implementation Tip: Identify small pockets of time throughout the day and seamlessly integrate leisure. Think of it as a leisure scavenger hunt!

2. Schedule Leisure as an Essential Appointment

Barrier Busted: Guilt and Perceived Laziness

Practical Step: Treat leisure time like a necessary appointment. Block it off in your calendar. If you wouldn’t cancel a doctor’s appointment, don’t cancel your “me-time”!

Implementation Tip: Use your phone calendar to set recurring leisure times and set reminders so you commit to them.

3. Set Clear Boundaries

Barrier Busted: Poor Time Management

Practical Step: Learn the fine art of saying no to non-essential commitments. Protect your leisure time like it’s the last piece of chocolate cake.

Implementation Tip: Communicate your leisure schedule to family, friends, and colleagues. They need to know when you’re off-limits. Think of it as setting up your “do not disturb” sign.

4. Start Small and Gradually Increase

Barrier Busted: Underestimating the Importance of Leisure

Practical Step: Start with short, manageable leisure activities that fit easily into your schedule. Gradually increase the duration as you start to see the benefits. It’s like training for a marathon but way more fun.

Implementation Tip: Track the impact of leisure activities on your mood and productivity. Keep a leisure journal and note how each activity makes you feel. See the positive changes to reinforce the importance of scheduling leisure.

Check out more on the “How Do I Find Joy In Leisure” podcast by Cal Newport.

Stay Tuned

Now that you’ve checked out how to schedule leisure, in VibeYetu’s next thrilling instalment, get ready to:

Enhance Your Mental Health With 5 Science-Backed New Leisure Activities


Piercings: How to take care of your new piercing.



So, you want a new piercing? Something painful and pretty is calling you by your full government names? Or perhaps your friend has a new piercing and you are the designated nurse? Here is how to take care of a fresh piercing.

                                                               Skin piercings

 Skin piercings are piercings located on; the belly button, ears, nipple, genital, eyebrow, and nose.

For these piercings, clean them twice a day with a saline solution. Some piercing studios give the saline solution, but you can make a cleaning solution at home. Boil 2 cups of water. Allow the water to cool. Add a teaspoon of salt. For swollen piercings, I dip a ball of clean cotton wool in warm salty water and hold the cotton wool on the piercing for a minute or two.

                                                                Oral piercings

These piercings include; tongue, lip, or cheek piercings. To clean them, use an antiseptic mouthwash after every meal. Avoid mouthwash with alcohol. Use a small soft-bristled toothbrush to clean around the tongue piercing. For a smiley clean the gums gently with a soft brush to prevent plaque.

                                     Things to avoid

For body piercings avoid wash clothes with small holes such as the African net. The piercing might tag and removing it is a painful process.

Avoid getting multiple piercings at the same time. Sometimes your body could reject the piercings. It is important to give your body enough time to heal one piercing before getting another. If you must get more than one, ensure they are in different parts of the body.

Harsh cleaning products: products such as hydrogen peroxide, iodine, alcohol, or other harsh products could injure the pierced skin.

Do not go swimming: had someone told me my belly piercing would fall off a week after swimming, I would have stayed away from the pool. Pools, hot tubs, rivers, lakes or anywhere your piercing is submerged before your piercing heals disrupts the healing process of the piercing.

Keep the jewelry in: you have probably seen people complain about how fast nose piercings close. Piercings take six weeks to months to heal. In this period, it is crucial that you keep your jewelry in. When your piercing is in the clear keep the jewelry in lest it closes.

If you do not leave that piercing alone

Too much rubbing and holding new piercings irritates the skin thus delaying healing. I know it is a new piercing and your hands are itchy, but your unwashed hands and the twisting and turning of the jewelry are not helping.

New piercings might swell, appear red, and tender, and bleed slightly. These should go away after a few days. If the symptoms persist, visit a doctor.

Read this article on Sharon Wendo, Founder Epic Jewelry

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How to Survive Your First Gym Experience: A Beginner’s Guide



My first day at the gym was a nightmare. Everyone seemed to be looking at me!

I was insecure, skinny, and clueless. I desperately wanted to look like I knew what I was doing. Asking for help? No way. I had no idea where to start, but I knew exactly where I wanted to end up: bigger, athletic & shredded.

Maybe you’re in the same boat. Perhaps you want to shed some extra weight and look aesthetic. Or you’re still at home, thinking of joining a gym, but have no clue where to start. The millions of exercises and countless fitness guides around the web already overwhelm you.

Having been consistent for a year now, and while I’m still a beginner, my physique has transformed. I’m confident enough to offer you a walkthrough on the basic principles of gym life offered by fellow gym bros. It will give you the confidence to take that first step through the gym door and set you up on a growing curve.

Beginner’s Simple Gym Guide Chart

1. Consistently Show Up

The most important part of your fitness journey is simply showing up. It doesn’t matter if you’re lifting weights or just figuring out how to use the treadmill. Consistency is key. So, commit to showing up whether your last workout was whack, everyone was looking at you, or you haven’t recovered from body aches.

2. Know The Different Muscle Groups

Your body comprises various muscle groups; working them all is essential to achieving a balanced physique. The major groups include chest, back, legs, shoulders, arms & core. Now, know where each exercise specifically targets.

3. Differentiate Sets & Reps

“Sets” and “reps” are gym code words you’ll need to understand. A rep (repetition) is 1 complete motion of an exercise, while a set is a group of consecutive reps. For example, if you do 10 push-ups, take a break, and do another 10, you’ve completed 2 sets of 10 reps each. Simple.

4. How Many Days In a Week?

Decide how many days a week you can realistically commit to the gym. Whether it’s 2, 3, 4, 5 or 6 days, consistency matters. If you’re new to working out, start with 2 or 3 days a week and gradually increase as your fitness improves.

5. Understand Your Body Goals

Before you start carrying weights, it’s crucial to understand what you want to achieve. Do you want to build muscle (hypertrophy), increase your strength, or lose fat? Each goal requires a different approach:

  • Hypertrophy: Focus on moderate weights and higher reps (8-12).
  • Strength: Go for heavier weights and lower reps (1-6).
  • Fat Loss: Combine weight lifting with cardio.

You can mix and match different approaches or stick to one, but knowing your goals will help you tailor your workouts and stay motivated.

6. Find a Program

Your workout program should match your goals and schedule. If you aim for hypertrophy, consider a split routine targeting different muscle groups on other days. If you’re short on time, a full-body workout might be the way to go. Remember, the specific program matters less than having a consistent schedule you stick to for a few months to track your progress.

7. Focus on Compound Exercises

Compound exercises are great because they involve multiple muscles simultaneously, thus improving overall muscle coordination. They also save you time in the gym. Here are a few to get started with:

8. Master Workouts Technique

Proper technique on each exercise is crucial to avoid injury and target the intended muscle group. Watch YouTube videos or ask the trainer how to perform a particular exercise. Most people are happy to help a newbie.

9. Workout Intensely

Intensity is what matters most in training. Even as you work smart, remember the importance of working hard. Watch out for these to make sure you push yourself:

  • Number of Sets: Estimate how many sets you do per weekly muscle group. Aim for 9-14 sets for each muscle group for overall muscle building.
  • Increasing Weight: Gradually & safely add more weight each week to increase intensity.
  • Increasing Reps: If 8 reps of squats are easy, try scaling up to 15 reps in your next workout.

10. Prioritize Rest

Rest is essential for recovery & performance. When you work out, your muscles experience tiny tears that need time to heal and grow stronger. Have off days during the week & maximize your sleep quality.

Fitness Masterclass You Might Wanna Check Out. You’ll NOT NEED ANOTHER, I promise!

Now You’re Ready!

With this basic building block on the essentials of the gym community, I summon thee to go forth and conquer!

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How To Use Reflective Writing To Skyrocket Your Happiness



I’m here to tell you that reflective writing is for more than just the literary elite. In fact, it could be the key to unlocking better mental health and a happier life. And the best part? You don’t need to start your own blog or pen the next New York Times bestseller!

So, you don’t have to be overly ambitious. Writing can be as simple as jotting down your thoughts in a notebook at the end of the day. This kind of writing involves reflecting on:

  • New things you learned from conversations, which require some serious recalling.
  • Both the good and bad experiences of the day and then shedding some positive light on those not-so-great moments.
  • A topic that has been swirling around in your brain—put pen to paper and see if you really are the expert you thought you were or if you need to dive into some more research.

Mental Health Benefits of Reflective Writing

Now, you might be thinking, “Okay, this all sounds great, but how exactly will reflective writing improve my mental health?” Well, my friend, research has shown that this practice can:

  1. Reduce symptoms of depression & anxiety [1] by challenging negative thought patterns.
  2. Boost mood, optimism, and overall well-being [2] by learning healthier ways to cope with complex emotions.
  3. Enhance memory [3] by strengthening your ability to recall important details.
  4. Improve self-awareness [3] by fostering self-knowledge.
  5. Improve problem-solving [4] by encouraging you to consider different angles and solutions.

Why We Avoid Writing and How to Overcome It

But I know what you might be thinking next – “But I’m not a writer! I don’t know how to start!” Trust me, I get it. Here are some common reasons why the blank page can be intimidating and practical solutions:

1. I’m Not Talented

Remember, reflective writing is personal. It’s not about grammar or style but about expressing your thoughts. Start small, and don’t worry about perfection.

2. I’m Busy

Set aside just 10 minutes at the day’s end. You can always write more if the mood strikes.

3. I Don’t Know What To Write About

If you’re stuck, try reflecting on a specific question like “What was the highlight of my day?” or “What did I learn today that I want to remember?” or “Why do I feel tired in the morning?” or “Why do I live in the past?” You’ll end up filling a whole page.

4. What If Someone Reads My Inner Thoughts?

Reflective writing works best when you feel safe, to be completely honest. Keep your notebook private.

Get Started Tonight!

So there you have it – a simple yet powerful way to boost your mental health through reflective writing.

It’s time to stop always being a reflector of other people’s thoughts and offer something to those blank pages. What are you waiting for? Grab a notebook and pen, your phone, or your laptop, and start writing tonight. Your mind and mood will thank you!

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