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The Importance of Scheduling Leisure in a Busy World



You might have friends or lecturers who never miss a chance to hit you with a bombastic side-eye, suggesting you should invest your tuition fees and start a business instead of chasing a degree that seems to be slipping away!

Or maybe you’re feeling the heat from friends who’ve snagged dream jobs, married sexy partners, and drive Rovers. At the same time, you’re still unemployed, everlastingly single and searching, CEO of WALKswagen and FEETsubishi Industries, and the reverse-calling culprit you never wished to be!

Maybe you’ve fantasized about having that 3 am David Goggins motivation because “they don’t know you, son,” trying to shed those few tummy tires. You’ve even devoted yourself to daily lemon-infused green tea rituals. But surrendering to Mama Brandon’s irresistible cakes, late-night Netflix marathons & ASMR TikToks that crash your sleep schedule—non-negotiable!

“…shed those few tummy tyres.”

And just maybe, you’ve realized that your quest to chase after the ‘more’ has turned you into a burnout ninja with a black belt in anxiety and depression. As a result, you’ve decided enough with this fast-paced life, let me get the most out of my leisure time. As your subconscious, let me say that you might be onto something…

The Role of Scheduled Leisure in Achieving Happiness

Deep down, we realize that our mental health is in shambles. Yet, we spend our days numbing ourselves with the unconscious effort of searching for the ultimate happiness hack. Therefore, I am not here to provide you with any more philosophical, neurological, or spiritual arguments to this existential question, ‘How Do We Become Happy?’ 

Instead, let’s try to figure out how important scheduling your leisure time would be in helping you achieve this long-sought happiness. How? By resurrecting the compelling insights of a man with an unpronounceable name—behold, Mihaly Csikszentmihalyi.

So, this guy (RIP Top G) and his buddy Reed Larson did a study [1] to uncover the #1 factor contributing to happiness.

Here’s how it went down:

Top G’s Finding

They found among the study participants that “Freely chosen activities and the company of peers raise the level of happiness, while obligatory activities like schoolwork and the condition of solitude lower it.”

That didn’t mean that watching TV was more fulfilling than working. The key point was that people “ascribe ‘happiness’ to their moods when they are in situations of relative freedom,” leading to the insight that “people who study more are generally happier, likely because they realize that by building psychological capital, their range of opportunities and hence their freedom will increase in the future.”

In essence, it’s not the type of activity that dictates happiness but rather “when a person’s body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile.”

Benefits of Scheduling Leisure

#1 factor that contributes to happiness = Intentionality In Pursuing Something Meaningful

Leisure isn’t just a luxury; it’s a meaningful & worthwhile necessity. But let’s not flop onto the couch haphazardly. Treat your ‘me’ time like a VIP meeting you want to attend. Lounge like a pro and relish every moment of your chill time. By mastering the art of the chill pill, you’ll unlock:

  1. Increased productivity: Consider constant brain refreshment as an antidote to burnout.
  2. Improved Your Mental Health: A mood-enhancing boost that kicks stress to the curb.
  3. Stronger Relationships: Quality time for social engagements—because even your friends and family need a piece of your awesome.
  4. Increased Growth & Fulfilment: Dive into hobbies and interests, savour the moment, and watch yourself bloom like a well-watered houseplant.

Stay Tuned

In VibeYetu’s next thrilling instalment, get ready for:

4 Practical Ways On How To Schedule Leisure


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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