The Spice That Makes You Happier


Warm-Turmeric-MilkThese days there seems to always be a new vegetable or supplement I “should” be consuming, and frankly, it’s hard to keep up and even harder to figure out practical ways to bring them into my diet.

You might feel this way about turmeric, the spice that is having a big moment right now. Numerous peer-reviewed studies and research on the long-beloved spice are piling up every day, and its list of health and emotional benefits just keeps growing. Eastern medicine has been using it for millennia, and western medicine has been testing its healing effects on inflammation, cancer, and depression, to exciting results. But how to easily eat some turmeric every day might be giving you pause.

Last year, my boyfriend and I were introduced to the Indian home remedy “golden milk” (haldi ka doodh or turmeric milk) by an herbologist friend and I fell in love at first taste. I knew turmeric was an anti-inflammatory powerhouse, but had a limited knowledge of how to use it in cooking. Golden milk cleared the fog instantly. After about a week of drinking it every day, I felt much more stable in mood, more energized throughout my 6am-6pm day, less inflammation in my joints, and my sleep quality was noticeably better. We’re such converts we decided to come up with a powdered version.

If you’re like the majority of adult humans on this planet, drinking a warm caffeinated beverage is part of your morning routine. You likely grew up watching your parents perform this ritual, so you adopted it without too much thought. For me, the best part of discovering golden milk has been simply taking an existing habit I have and tweaking it to reap insane health benefits. Here’s my favorite, dairy-free, from-scratch recipe:

Turmeric Tea/Golden Milk


  • 2 cups of almond milk
  • 1 teaspoon turmeric
  • ½ teaspoon cinnamon
  • ½ teaspoon vanilla extract
  • 1 teaspoon raw honey or maple syrup or to taste
  • Pinch of black pepper (increases absorption)
  • ¼ tsp ginger powder
  • Pinch of cayenne pepper (optional)


  1. Heat almond milk into a small sauce pan for 3–5 minutes over medium heat until hot but not boiling.
  2. Add all other ingredients, stir well.
  3. Drink immediately.

13244813_1769760643242478_8654040652348466862_nTurmeric delivers energy, mood support, stress-resilience, anti-inflammatory power, and is a sleep aid to boot. Whether you make it from scratch or buy a convenient powdered version like Golden Chai, turmeric in your morning beverage is the easiest way to work the superfood herb into your diet.

5 Reasons Why Hiking Can Truly Make You Happy

Half Moon BayJohn Muir put it perfectly when he said that “in every walk with nature, one receives far more than he seeks.” I haven’t always been a hiker and it’s only recently that I’ve discovered how relaxing and rejuvenating a walk in the wilderness can be.

You might wonder how puffing your way up a mountain, braving the elements, putting up with bugs and getting blisters could make for a happy day, but ask any hiker and they’ll rave about how amazing hiking is for the mind, body and soul. Here are 5 ways that hiking can make you truly happy. 


  1. Hiking Reduces Stress

It’s a well-known fact that exercise reduces stress, but in my experience nothing soothes the mind and soul more than simply being outdoors. When you’re a tiny dot standing in the middle of a meadow or are experiencing the vastness of the Grand Canyon, nature helps to put life’s problems into perspective.


Scientists have even suggested that we’re evolved to become more relaxed in nature. They’ve found that just looking at video of a natural setting has a significant impact on reducing stress levels.


A recent study compared walking for 20 minutes in an urban environment to walking for the same amount of time through a park, and discovered that stepping into a more natural landscape for even a short amount of time can decrease stress and anxiety.


  1. Nature Inspires

There’s nothing like being in the woods, discovering a remote beach or scaling a mountain to inspire your creativity! In fact, researchers have shown that switching off technology and immersing yourself in nature can increase your creativity and problem solving skills by as much as 50%. Being outdoors helps create more novel thoughts and walking encourages these thoughts to flow more freely. Next time you’re stuck for ideas, head outside and let nature inspire you.


  1. Hiking Keeps Your Body Healthy

Hiking is a great low-intensity exercise that doesn’t put too much pressure on your joints, making it ideal for almost anyone! Long-distance hiking can burn serious calories for weight loss but it’s also great for building leg and core strength, boosting your immune system, lowering blood pressure and reducing the risk of heart disease and osteoporosis. Having good health is a key factor in living a happy life so get out there and take in all that fresh air!


  1. Hiking Can Fight Depression

I’m sure every hiker has experienced the mood boost that being surrounded by nature’s beauty gives you, and scientists have gone so far to suggest that hiking is a great way to prevent and even supplement the treatment of depression. It’s not just about the exercise; being surrounded by nature is key and increasing urbanization has even been considered as a possible cause for the rising incidence of mental illness. So it’s true, hiking really does make life brighter.


  1. It’s Fun!

My favorite thing about hiking is that every morning when you head out, you never know what you’re going to find! Hidden waterfalls, incredible views, up-close encounters with wildlife, new canyons to explore… every walk has its own unexpected joys and I’ve created incredible memories with the people I’ve shared them with. The beauty of nature is pretty hard to ignore and best of all, it’s free! So what’s stopping you? Plan a hike for this weekend and enjoy your happiness!


While you’re out there enjoying nature, help to keep it green for others to enjoy by taking your waste with you, not feeding wildlife, using eco-friendly equipment and leaving the landscape as you found it.

No One Need Wait a Single Moment to Improve the World

“How wonderful that no one need wait a single moment to improve the world.” – Anne Frank

I once heard Dieter F. Uchtdorf speak about a group of men in Germany who wanted to move a full concert-sized grand piano from a chapel into an adjacent concert hall. There were many willing and able men, but with everyone trying to direct the piano in different ways, it kept going off balance and they were unable to lift it. Finally, one of the men said, “. . .Stand closer together, and lift where you stand.”


What a simple idea! How can we apply this to our lives? How can we all, as humanity, or even as small as our nuclear families or co-workers come closer together and lift where we stand?


Ideas of generosity and altruism have gained more and more momentum recently. From celebrities finding causes to support (Leonardo DiCaprio), movies like Pay It Forward becoming part of daily speech (“Oh, don’t say thanks, just pay it forward”), humanitarian missions for gap years, and things like random acts of kindness taking off, it’s no wonder people are looking for more and more ways to participate in something greater. Many people have contributed to what each of us is today and we all have a way to help others!


As if you needed any more convincing that giving back is good for your soul, there are countless studies touting the benefits of altruism and giving back. Studies are showing evidence of your increased happiness (and the more you give back, the happier you get!), benefits to the greater good of humanity, reduced stress in your life, feeling of social connection to combat loneliness, stronger family ties, feeling connected to the greater humanity, etc. Read more here and here.


But with so many different ideas pulling you in so many different ways, what is something YOU could actually DO today? How can you lift where you stand? Here are 8 ways you can give back, TODAY!


1. Donate a special event in your own life toward a cause. Your birthday, wedding, anniversary, etc.

“Giving is the highest expression of potency. In the very act of giving, I experience my strength, my wealth, my power. This experience of heightened vitality and potency fills me with joy. I experience myself as overflowing, spending, alive, hence as joyous. Giving is more joyous than receiving, not because it is a deprivation, but because in the act of giving lies the expression of my aliveness.” – Erich Fromm


The first time I had heard of this, was through a wedding invitation I received in college. I was at the ripe age of 18, and as I was looking through their announcement; I realized they didn’t have the long list of registries. Instead, they asked their guests to send money to a specific charity, in their name. I was overwhelmed at such a selfless act, and felt inspired to do the same.


Since then, I have been on the look out for a good cause to donate my birthday to nearly every year! It has brought me surprise friendships and acquaintances, made me feel supported and loved, even though strangers and anonymous donors, allowed me to be connected to the world, and has brought me more joy than I could ever begin to describe.


IMG_8880This year, for my 30th birthday, I decided to be ambitious and raise $15,000 to buy shoes for children in Guyana. One pair of shoes is only $15 and last the children 5 years because they grow 5 sizes! I was fortunate to find this particular cause through my work at Project Happiness when we met with teachers and social workers from across the country back in March.  


Read more here, and donate if you can:


 2. Spend your money on someone other than yourself.

The highest use of capital is not to make more money but to make money to do more for the betterment of life.” – Henry Ford


There are countless causes asking for money, and if you ask around, you will surely find something you can stand behind to support. Be it Project Happiness, your mom who desperately needs a massage, or the person behind you in the drive-through, I promise you will feel happier if you spend your money on others.



3. Find a cause that you stand behind, and contribute your time or talents (or blood).

“Service to others is the rent you pay for your room here on earth.” – Muhammad Ali


Find a local organization that works on something you support. There are MeetUps in every city revolving around philanthropy if you don’t know where to start. Do a search of a cause—interested in children, helping victims of domestic violence, want to be more involved in refugees? Reach out, and get involved!


Maybe you have a special skill that you can donate? Are you an exceptional photographer, or can you make a five year old child laugh until they cry? Maybe you can’t think of anything in particular? That’s okay, I guarantee you non profit organizations have a long list of things they can’t get to that they would LOVE help with!



4. Do something nice for someone who can never truly repay you.

“A man has made at least a start on discovering the meaning of human life when he plants shade trees under which he knows full well he will never sit” – D. Elton Trueblood


As Anne Frank said, you don’t even need to wait a single moment to improve your world around you! How much better would it be if it were someone who could never truly repay you?



IMG_45055. Smile to someone on the street.

“No act of kindness, however small, is ever wasted.” – Aesop


Simple, right? Pay attention to how many people actually smile back!



6. See someone lost? Give directions to a stranger.

“If you wait until you can do everything for everybody, instead of something for somebody, you’ll end up not doing nothing for nobody.” – Malcom Bane


Or pick up a little more trash than you created (think: Boyscout’s motto of “Leave No Trace). Or help someone with his or her groceries. Or give someone a ride. Or pay for the food of the person behind you in a drive-through. Want more ideas? Check out this Buzzfeed article.



7. Pay a sincere compliment today.

“Kindness in words creates confidence. Kindness in thinking creates profoundness. Kindness in giving creates love.” – Lao Tzu


How many times a day do you think of a nice thing to say to someone, but it leaves your mind as quickly as it came? Can you think of a time someone paid you a sincere and unexpected compliment? How did it make you feel? Maybe you don’t express your admiration to your partner enough, or maybe it’s a stranger on the elevator with the perfect outfit?



8. Sign up to volunteer abroad–by yourself, with your family, or your friends.

“Young people often ask us how they can help address issues… like international poverty. Our first recommendation to them is to get out and see the world…you need to see it first hand, even live in its midst…They have paid their own way to volunteer in poor countries – and once they see the poverty close, they want to do more… it would offer young Americans a potentially life-changing encounter with the developing world.” – Half the Sky


FullSizeRender 6

Looking for a longer-term commitment? Want to give back in another part of the world? Here are three of my favorite organizations:


  • HELP International: Geared around college-aged students, focused on public health, infrastructure development, education empowerment, and business entrepreneurship.
  • Eagle Condor: 1-2 week expeditions throughout the year that bigger groups, families, or individuals can go on! They even have some during the holidays and deliver Christmas presents in an orphanage in Peru.
  • Revive Service Tours: Service cruises, and shorter-term volunteering for people who are busy and looking for a vacation!


My hope is that you feel more inspired to be generous, and maybe in new ways today. If you know of wonderful ways to give back, please leave a note in the comments–we welcome all ideas.


Let’s all remember to lift where we stand. Together, we can achieve great things in the world. Individually, all we need is a single moment to improve the life of one other person.



Happiness Challenge: Day 21 (The finish line!)

21 Day challenge - Day 21

 “We cannot live only for ourselves. A thousand fibers connect us with our fellow men; and among those fibers, as sympathetic threads, our actions run as causes, and they come back to us as effects.” ~Herman Melville

#ThoughtfulThursday Challenge: Connect to thrive! At every level there are invisible patterns of unity and oneness interconnecting everything. These have no power structures or hierarchies; they are not for sale. They pass freely from heart to heart along the web of oneness that connects us all. We can be present with someone whose language we don’t understand, who speaks about circumstances we have never experienced, or whose reactions are baffling to us. It’s an orientation and intentionality to simply be with another…
In the next 24 hours, adopt the orientation of oneness with something or someone(s). Hold hands with a loved one and be present to the currents of connectivity between you, share a meal with someone of a completely different background than your own, tune into the buzz of the natural world around you…You’ll soon find that in each of us, there is a little of all of us; one effects the whole!
CONGRATS ON FINISHING THE 21 DAY HAPPINESS CHALLENGE! Did you enjoy it?If so, you’re in luck because the fun continues with today’s launch of Circles, a supportive community to help you practice happiness habits like those featured over the past 21 days. Sign up and be one of the first to start a Circle today:

Happiness Challenge: Day 20

21 Day challenge - Day 20

“Your body’s ability to heal is greater than anyone has permitted you to believe.”
Trust your body – it contains all the wisdom you need to care for yourself properly, you just have to take the time to listen.
#WellnessWednesday Challenge: You are a miracle of nature. The human body has such powerful self-healing potential that the main way you can even prevent it from healing is to interfere with it. Do you have maladaptive habits that may be interfering with your body’s innate ability to heal itself? Simple lifestyle corrections and food can do wonders for your health and, therefore, happiness…
For the next 24 hours, think of movement and healthy eating as “happiness triggers” rather than thinking of them as exercise and dieting.  What is one “happiness trigger” you will commit to today?

Happiness Challenge: Day 19

21 Day challenge - Day 19

“Gratitude is the memory of the heart.” ~Jean Baptiste Massieu
Feeling gratitude and not expressing it is like wrapping a present and not giving it. Who are you grateful for? Tell them. Taking time to remember and then letting them know will fill two hearts- theirs and yours.
#GratiTuesday Challenge: Thank everyone and everything you encounter on your journey today as though you had chosen it…keep coming back to that thankful heart state as often as you can for the next 24 hours. Our days are happiest when we give people a bit of our heart rather than a piece of our mind.  Happy Journeying!

Happiness Challenge: Day 18

21 Day challenge - Day 18

“Our mind is a garden our thoughts are the weeds, you can grow flowers or you can grow weeds.” 

#MindfulMonday Challenge:  Monday is a chance to start anew, begin the week with your mindset primed to receive the best that life has to offer. Whatever we plant in our subconscious mind and nourish with repetition and emotion will one day become a reality. For the next 24 hours think of yourself as a “thought farmer,” begin planting empowering thoughts early in the morning and don’t stop working till evening…seeds become the garden you live in, sow wisely.

Perhaps adopt this motto for the day: “I believe in the good things coming.” Focus on these good things as they show up in your day, week, and beyond! Whatever is going on in your mind is what you are attracting into your life…

Happiness Challenge: Day 17

21 Day challenge - Day 17

 “A bad day for your ego is a great day for your soul.” ~Jillian Michaels 

#SoulfulSunday Challenge: Make it a great soul day. Trust your soul to direct you today- it is always there and always rooting for you even when your mind may falter. (Hint: “When you do things from your soul, you feel a river moving in you, a joy.”~Rumi)

For the next 24 hours,  free yourself from your ego armor. The ego is not bad, it wants to protect us, like armor, but it often manages to do so in a unhealthy, often painful and inauthentic way. The ego is your self-image; it is your social mask; it is a role you are playing and it thrives on approval. The ego, however, is not who you really are…You are a soul. Today, allow your true essence to break through the ego armor recognizing the deeper, soulful part of you.

Happiness Challenge: Day 16

21 Day challenge - Day 16

“Love and intimacy are at the root of what makes us sick and what makes us well…I am not aware of any other factor in medicine—not diet, not smoking, not exercise—that has a greater impact.” ~Dean Ornish 

#SocialSaturday Challenge: “Life is about finding people who are your kind of crazy.” One of the clearest research findings is that we are social creatures – how we relate to others is one of the strongest indicators of wellbeing! In fact, studies show that that not having close personal ties poses the same level of health risk as smoking or obesity. We are wired to love, to be loved, and to belong…so, in the next 24 hours, reflect on who are “your kind of crazy” and spend time “traveling with them” today :) Extend this challenge beyond this weekend by gathering your tribe and become a founding member of a Circle of Happiness:
“As I get older, I recognize just how important it is to be surrounded by people who deeply believe in our value and goodness even when we lose our footing. It took me years to rid myself of the lite-dimmers and it has been much clearer sailing since. Not that there isn’t value in having difficult people to overcome, but eventually it becomes essential to be surrounded by those who lift and wish us higher. If they don’t see you in your highest light, wish them well and cut the cord.” ~Jeff Brown



Happiness Challenge: Day 15

21 Day challenge - Day 15

 Can you remember who you were before the wold told you who you should be? 

The “WHAT IFS” and the “SHOULD HAVES” will eat your brain. Let them go, today.
#FridayFreedom Challenge: Much of the pain we are dealing with are really only critical thoughts. The “shoulds” are often positively intended, like messages from your parents about safety or success when we were children. Guess what – you have changed! These thoughts no longer serve you in your adult life. Let go of these outdated thoughts by recognizing they were originally intended to help you, and then gently send them on their way. Tell your “should,” ‘Thank you for wanting the best for me, I am so ready to find another way to be.’
What “shoulds” are getting in the way of your authentic happiness? In the next 24 hours, replace that inner critical voice with thoughts that feel more empowering, and freeing! Letting go is liberation.

Happiness Challenge: Day 14

21 Day challenge - Day 14

“The true measure of an individual is how they treat a person who can do them absolutely no good.” ~Ann Landers

Happiness and altruism are intimately linked in a positive feedback loop – doing good is an essential ingredient to being happy, and happiness spurs kindness and generosity.

#ThoughtfulThursday Challenge: In the next 24 hours, give back to the greater good without any strings attached. Perhaps do something for someone and don’t tell anyone, or, at least for the day, try to let no one come to you without leaving happier. Tip: If you don’t think you have anything to give back, think again…the greatest gift you can give someone is your presence!

Little by little, a little becomes a lot. As Desmond Tutu puts it, “Do your little bit of good where you are, it is those little bits of good put all together that overwhelm the world.”

Happiness Challenge: Day 13

21 Day challenge - Day 13

“I have a choice: Do I want to align with the GREATEST VISION OF MYSELF or Do I want to align with my EXCUSES?”  ~Debbie Ford

#WellnessWednesday Challenge: When you mentally rehearse new healthy habits, you strengthen your ability to create them in your life. Identify images that align with accomplishing your goals and spend time visualizing them daily! Are you living by design or by default? Design the highest grandest vision possible for your life today. For the next 24 hours, live  “AS IF” this grand vision has already come true. Extra Challenge: Practice this “AS IF” mentality for the rest of the week, living “out of your imagination, not your history.” You become what you believe…

Happiness Challenge: Day 12

21 Day challenge - Day 12

“Dear Past, thank you for all the lessons. Dear Future, I am ready.”

If you never tasted a bad apple, you would not appreciate a good apple. You have to experience life to understand life. Be grateful for the profound teachings contained within times of great difficulty. When you review your life, where have you learned more compassion? Where have you learned more about yourself? Where has your heart grown wise–in just having good times, or going through difficulties? In fact, in some buddhist traditions, there is actually a prayer asking, “May I be given the appropriate difficulties so that my heart can truly open with compassion.”
#GratiTuesday Challenge: For the next 24 hours, practice gratitude for EVERYTHING, even difficult emotions, because of their potential to wake you up. When life is sweet today, say THANK YOU and celebrate. When life is bitter today, say THANK YOU and grow…
It is said that the “stance of happiness” is a deep appreciation for what is and eager anticipation of what’s next. Try this stance on today by regularly repeating this mantra: “For all that has been, THANKS. For all that will be, YES.”


Happiness Challenge: Day 11

21 Day challenge - Day 113“Your mind is your instrument. Learn to be its master and not its slave.” ~ Remez Sasson

Mindfulness is not meant to remove us from the reality or responsibilities of everyday life, but rather places our feet firmly in the practical ground of experience. When we are under stress, the brain processes information through pathways that lead us to impulsive and reactive behavior. Mindfulness strengthens the brains resourceful pathways; it’s a way of traveling through our lives in peace.

#MindfulMonday Challenge: For the next 24 hours, PRACTICE PEACE. Try this exercise to strengthen your brains ‘peaceful pathways’ — Take a moment to step fully into this lion’s ‘shoes’ and connect with one word that describes your experience being the lion in the picture (i.e., strong, serene, peace, brave, still, etc.). For the rest of the day, if you begin to feel scattered or stressed or disconnected from the present, breathe deeply as you come back to this one empowering word. Let this mindful lion state expand within you, and invite it to grow forward into your week ahead, accompanying you through the inevitable stress that arises.

When you schedule a peace practice into your regular morning routine, the rest of your day’s to-do list (and overall well-being) will benefit as you approach each task mindfully!

Happiness Challenge: Day 10

21 Day challenge - Day 10

“You cannot think your way into your life purpose, it can only be felt with your heart.” 

#SoulfulSunday Challenge: What is one small shift you could make to live closer to your truth today? Set an intention to live closer to your truth for the next 24 hours. (Hint: If you’re not energized or excited by it, it’s not your souls true path)
Little by little one travels far. If you’re true to the small steps you take, your life will be truth ache free. And always remember, your path is beautiful and crooked, and just as it should be…

Happiness Challenge: Day 9

21 Day challenge - Day 9

“The natural world communicates its profound messages: things are okay as they are; you are okay just as you are; simply relax and be present.”

Native Hawaiians have a beautiful concept called “mana,” which means the power of the elemental forces of nature are embodied in each of us. We evolved in nature, and studies show that natural settings – the beach, the wilderness, sitting under a tree- are restorative. In fact, your brain on nature, is happier :)
Day 10 Challenge: For the next 24 hours, adopt the pace of nature. Tune in to the rhythm of the natural world – go outside, look around you and realize the earth is breathing with you – let that life force flow through you. Extra challenge: Just for today, go off the grid. Perhaps even, *gasp*, turn off or leave your phone at home! Our devices are meant to connect us, but the truth is that every moment we spend checking our phone is a moment of our life, right in front of us, that we’ve disconnected from. Today, disconnect from your devices and reconnect with natural world, and yourself! 

Happiness Challenge: Day 8

21 Day challenge - Day 81

“The greatest prison people live in is the fear of what other people think.” ~David Icke

 #FridayFreedom Motto: “What other people think of me is none of my business.”

Often our loudest internal voices have an external origin. Notice where the limiting voices in your head are coming from (i.e., a parent, a friend,a boss)…what might you be capable of if you could let go of the opinions of others?
CHANGE YOUR HABIT OF THOUGHT: Over the next 24 hours, notice any critical inner voices on loop in your mind (hint – often they become loudest in stressful situations). Take note of what they are saying and who is saying it, then change your inner narrative. What could you say to yourself instead that would feel freeing? Write it on a post-it and stick it in your regular line of sight, such as on your mirror, computer screen, dashboard, etc. – practice this new empowering story until it becomes the automatic voice in your head!


Happiness Challenge: Day 7

21 Day challenge - Day 7

“Remember the emphasis on the heart. The mind lives in doubt and the heart lives in trust. When you trust, suddenly you become centered.” ~Osho

#ThoughtfulThursday Challenge: For the next 24 hours, practice HEARTFULNESS by dwelling in your heart space as much as possible.
Try this heart opening exercise to fill yourself with love and send it out to the world: “Imagine that there is a light in your upper chest near your heart, growing brighter and brighter, radiating. Breathe slowly and deeply, filling your lungs with air. Now let the light have a nice steady glow, like the glow you see from a candle, only much larger. Let it become more radiant and begin to surround your whole body. That’s it, the sensation you’re getting in your chest is all right, that is your heart opening. Now imagine sending a beam from this glowing area to someone or something you want to share love with. There you go, that’s love.”    


Happiness Challenge: Day 6

21 Day challenge - Day 6.2

“When I loved myself enough, I began leaving whatever wasn’t healthy.This meant people, jobs, my own beliefs and habits…anything that kept me small.My judgement called it disloyal. Now I see it as self-loving.” ~Kim McMillen
#WellnessWednesday Challenge: Treat your body well, it’s the only place you have to live. In the next 24 hours, write a commitment letter to your body, telling it how you intend to love and accept it unconditionally, and practice self-care habits that support its thriving. Here’s an example-
My Dear Dedicated Body, 
From this moment forward, I vow to feed you with clean food and positive thoughts. I will water you religiously.I’ll seek nourishment for your physical form, but also for the spirit you so tirelessly protect. I will strive to understand you, in all your delicate complexities, so that I may serve you into your old age. 

From this moment on, I will hold in my heart that you are doing your best for me, and I will not expect more. From this moment on, we are a team and I will repay your best with my best: and we will be brave together. 

With Deepest Gratitude, 


Happiness Challenge: Day 4

Happiness Challenge: Day 3

21 Day challenge - Day 3

Place your hand over your heart. Feel that? That’s called purpose. You’re alive for a reason.

#SoulfulSunday: “That thing that you do, after your day job, in your free time, too early in the morning, too late at night. That thing you read about, write about, think about, in fact fantasize about. That thing you do when you’re all alone and there’s no one to impress, nothing to prove, no money to be made, simply a passion to pursue. That’s it. That’s your thing. That’s your heart, your guide. Thats the thing you must, must do.” What is your thing? The things that make you happiest are not random. They are your calling…placed inside every human being is a call to joy, and the purpose of your life is to answer that call.

CALL TO ACTION: In the next 24 hours, book a meeting with yourself and explore this question, “From 0 to 10, how alive do I feel?” Zero represents “the living dead,” and 10 represents “100 percent alive.” Notice how alive you feel in your life right now, and identify what would help you to feel even more alive. In particular, name specifically what inspires you and what motivates you to show up in your life each day. To live your purpose, you have to dare to be even more of who you really are.

Happiness Challenge: Day 2

21 Day challenge - Day 2

“You are the average of the five people you spend the most time with.” ~Jim Rohn


#SocialSaturday: Call it a clan, call it a network, call it a tribe, call it a family. Whatever you call it, whoever you are, you need one. But not just any one. Energies are contagious so surround yourself with people that reflect who you want to be and how you want to feel. By choosing who you spend time with, you are literally shaping your own future. Who is in your core circle? Examine the people you spend the most time around. Consider if these people are enabling you toward your ideal self (Do they match who you want to become in the future?). If they are not, identify people who do embody qualities you desire and increase contact with them…soon your “friend average” will be a source of strength and positive vibes.


Call to Action: For the next 24 hours, choose to surround yourself with people who uplift you. Set an intention for how you want to feel at the end of your social interactions and notice who meets you in that elevated space. Hint: Those are your people!

Create a life you don’t want to escape from

“When you personalize your life, when you make your life a place where you can be yourself, when you do things the way you want to do them, your life feels like your home. And that is a tremendous source of emotional energy.” ~ Mira Kirshenbaum

#MondayMotivation: Create a life in which “escapism” need not exist. Reject the myth that you must step out of your daily life in order to step into feeling fully alive. What small steps might you take today to invigorate your everyday life with emotional wellness practices?

I found the divine within my heart


I looked in temples, churches, and mosques. But I found the divine within my heart.” ~Rumi

nothing is more urgent than sitting still


Weekend Challenge


Weekend Challenge; I urge you to please notice when you are happy, and exclaim or murmur or think at some point, “If this isn’t nice, I don’t know what is.” ~Kurt Vonnegut

What “scars” of happiness do you have?


What “scars” of happiness do you have?

It all fades away


Happiness is not found in the things you possess, but in what you have the courage to release.

Don’t waste time…


The best reciprocity: Giving without expecting anything in return. In giving before you get, you enter into a relationship without defining anything tranasctional. Try it for #ThoughtfulThursday today…

Increase the Dose


Increase the dose. “All that we can control in this silly and wildly perfect life is the love we choose to give our without regard to ever get it back in return.” ~ Tyler Knott Gregson #ThoughtfulThursday

The body achieves…


#WednesdayWellness reminder: Your body won’t go where your mind doesn’t push it. Your mind will quit a thousand times before your body will. Feel the fear and do it anyway.

Your attention please


If you’re still looking for that one person who will change your life, take a look in the mirror. That person you’ve been waiting to save you, is you. You have everything you need within you, draw on those internal resources today. #HumpdayInspiration

Everyone is my teacher.


#GratiTuesday Tip: There is no shortage of evidence linking gratitude to happiness, but the key is to feel it in your heart instead of keeping it in your mind. Do more than just “BE” grateful, take it a step further and “FEEL” gratitude each time you express it!

Who are your teachers? FEEL gratitude to them today.

Energy is contagious

Energy is contagious

#MindfulMonday: We don’t knowingly allow someone who is sick to get too close with their germs. The same could/should be said of negative energy – be responsible for the energy you bring into a space, and mindful of how you allow others to move through your space today. Energy effects everything.

Don’t quit your day dream


“Our truest life is when we are in dreams awake.” – Henry David Thoreau
As John F. Kennedy said, “The problems of the world cannot possibly be solved by skeptics or cynics whose horizons are limited by the obvious realities. We need men who can dream of things that never were.” Be those men (and women) – dream loudly! #MondayMotivation

Internal conflict is not dark


#SundaySoul: “The war you feel within – that restlessness, the unending uncertainty – is not to be dismissed, avoided, hated. That internal conflict is not dark, it is a beaming light trying to focus you, the rolling thunderous call of courage, the rays of greatness seeking to explode beyond your skin to touch once more the Spirit of Possibility. LISTEN to the restlessness. It is telling you to ready yourself, to let loose, to strive for the magic and meaning of life once more.”

Something wonderful is going to happen


Start each day with the thought that something wonderful is going to happen.

The real test of friendship is silence.


“The real test of friendship is: Can you literally do nothing with the other person? Can you enjoy those moments of life that are utterly simple?” ~Eugene Kennedy

True friendship is sitting together in silence and feeling like it was the best conversation. Who are your true friends? #SaturdaySocial

Live in the moment. Leave the phone.


“Happiness is enjoying the moment for what it is, not what it could be or should be.” ~Unknown

The world today is full of distractions, pulling us from the moment in front of us. Cell phones are one of the biggest thieves of our presence. Today, put down your phone and choose to engage in the moment instead of thinking you should/could be somewhere else. Your life is in front of you, not in some email or Facebook newsfeed. Live it NOW. #SaturdaySoul

Let us illuminate one another!


#ThoughtfulThursday: Just as gravity pulls the moon to the earth, so is our great pull to connect as beings. Why not become the one who lives with a full moon in each eye, that is always saying what every other eye in this world is dying to hear? Illuminate one another…

Start a Habit

We are what we repeatedly do. Wellness, therefore is not an act but a habit…start a habit that your future self will thank you for, today!


A grateful life

No matter how hard life can get, go to bed grateful that you have one. #GratiTuesday


Shifting the Energy

“Everything is energy and that’s all there is to it. Match the frequency of the reality you want and cannot help but get that reality. This is not philosophy. This is physics.”~Einstein

#GratiTuesday: When we apply the principle of presence to gratitude, regardless of external circumstances, we are living the experience of infinite possibility.

Happy Weekend!

Meme 2
#FridayFreedom activity: What do you feel, hear, and see that let’s you know you’re free? Notice how specifically you experience the state of freedom within. This is your personal internal structure of freedom, which you can re-access and practice under any external circumstances, such as a Monday morning :)

The Best Type of Fast Food

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” ~Ann Wigmore

‪#‎WednesdayWellness‬ tip: Let food be your medicine. The beauty of food as medicine is that the choice to heal and promote health and happiness can begin as soon as the next meal! In the words of Thoreau, “A man may esteem himself happy when that which is his food is also his medicine.”

Faith is taking the first step

“Faith is taking the first step even when you don’t see the whole staircase.” ~Martin Luther King, Jr.

#MondayMotivation from Dr. King on this day celebrating his life and legacy! If we all took a page out of MLK’s playbook on a daily basis, the world would be a better place.

Mind and Body

Mind and Body

How might your beliefs be holding you back? Investigate the stories you tell yourself about your body and health. Practice new stories that align with your goals of thriving.

Healthy mind, healthy body.

Happy Alone

Happy Alone

The best way to be happy with someone is to learn how to be happy alone. That way the company will be a matter of choice and not necessity.


Believing in a Thought

Believing in a Thought
“A thought is harmless unless we believe it. It’s not our thoughts, but our attachment to our thoughts, that causes suffering. Attaching to a thought means believing that it’s true, without inquiring. A belief is a thought that we’ve been attaching to, often for years.” ~Byron Katie

What thoughts are you attached to? Inquire within: are they limiting or expanding your life?

Center of Stillness

Center of Stillness
Balance is created and restored within. Be calm in the midst of chaos. Find your own center of stillness and go back to it. Go back to it, often. Make a habit of going back to it every Sunday and launch into your work week with a balanced stance, like this rad duck.

Living in your Heart

Living in Your Heart
“Get out of your head and get into your heart more.”~Osho
Gratitude is one of the quickest ways to establish a connection to your heart – the greater your capacity for sincere appreciation, the deeper the connection to your heart. Practice living in your heart more, it will not lead you astray…


Live What You Love

Live What you Love
“Wheresoever you go, go with all your heart” ~Confucius
#Heart #HappinessHabits