Making a List & Checking it Twice

It’s Wellness Wednesday of March Break! I am working today so not entirely a break but it isn’t so bad when you love what you do.

To help break down all the thoughts in my head and all the things I feel like I have to do, I like to make lists: grocery lists, to-do lists, pros/cons lists, and lists about lists. I contain most of them in a notebook purely dedicated for making lists.

This is what the first page of my lists book looks like:


There are several benefits for list making.

  1. For one, it reduces anxiety. I find that getting things out of my head and onto paper makes me feel almost instantly better.
  2. It holds you accountable. Just like I decided to post every day about my Whole 30 journey to hold me accountable, writing down your task and goals allows you to be accountable to yourself.
  3. It helps you organize your thoughts in one place. It reduces clutter and I like to break my big thoughts and tasks into smaller subsequent parts.
  4. …which leads me to this point: it feels damn good crossing something off your list. You get feelings of higher productivity and higher self-esteem.
  5. Lists help keep your priorities in check. Today I made a list of all the things I have to do from sorting my laundry and cleaning my room and writing my dissertation. Having it written down allows you to see them all and figure out what should be done first, and create strategies for getting them done.


I have two to do lists on the go right now. There is one with ~50 things on it that I need to get done (a larger list). I have another that I like in my agenda that is on the side that I fill out weekly, which is more short term goals.

Here is a link to an interesting article I read entitled “How Making Lists Can Quell Anxiety and Breed Creativity” by Carrie Barron, M.D.

Happy Wellness Wednesday!

“Every day’s to-do list.
1.) Listen
2.) Trust
3.) Do”
― A.D. Posey

Daily Affirmations

Happy Wellness Wednesday or Well-being Wednesday! (reader’s preference)

We made it to hump day. How are you feeling?

I feel pretty good, considering this week feels like it is moving very slowly, it has been a good week so far.

A (Mid)Week in Review

This week, I have already started to make a few changes to my morning and evening routines:

  • I have reduced the amount of screen time when I wake up and before bed.
  • I have started using skin care products in the morning and evening and have been much better about remembering to take off my makeup at night
  • I have started meditating in both the morning when I wake up (~5 minutes) and before bed (~30 minutes…but I usually fall asleep partway through)
  • I keep a water bottle beside my bed so I can have some water in the morning before my morning coffee or tea
  • I am keeping up with my Five Minute Journal more. Starting the day off with gratitude is very pleasant!
  • I am trying to read a bit before bed each night while I “unplug.” I always complain I don’t have time to read. So I am making the time!

Other Victories So Far This Week: 

  • I tried vegan cheese…and loved it! (Nuts for Cheese is the company. They’re based in London, ON.)
  • Fell in love with Farm Boy (again)
  • Made plans with friends I haven’t seen in a while
  • I have read and made notes on several articles for my dissertation
  • I got a gym membership for a place much closer to my house with several locations around the world! They offer yoga and Pound! classes and I am so excited to try them out!
  • I created a Daily Affirmations jar

What are Daily Affirmations?


As stated in the Five Minute Journal, daily affirmations are statements of what you want in your life. Every time you write or say these statements, you are priming your brain and yourself to start believing these beliefs. If you get the Five Minute Journal, they include information about a psychological study that also goes into the logic behind daily affirmations but if you want more quick information, here’s a link with some examples: https://dailyburn.com/life/lifestyle/instagram-positive-affirmations/

What is MY Daily Affirmation?

The one I write in my journal every day is a combination of two of the examples in the Five Minute Journal. Honestly, I found it difficult in the moment to come up with my own even though a quick Google search would’ve helped at the time.

This is my daily affirmation:

I am comfortable in my own skin and I live with passion and purpose.

I made a jar with 21 other affirmations and I will read one each day in addition to increase more positive vibes and using the Law of Attraction.


Morning Routines

How do you start your day?

Do you hit snooze a few times and get up at the last possible moment? Does your alarm list look like this?IMG_1704.jpg

Mine used to. Now, I only have one alarm. And I use all my self control to not press snooze.

Right now, my current routine is as follows:

Wake up

[Usually: Check social media]

Skin care routine

Make my bed


Write in my Five Minute Journal

Get dressed and do my makeup

Make a coffee and have breakfast

Leave for work


Not too bad? Well, I would like it to look more like this:

Wake up

Stretch or do yoga

Make my bed

Drink water

Write in my Five Minute Journal


Read a few pages of a book

Skin care routine

Get dressed and do my makeup

Make a coffee and have breakfast

Leave for work

A few extra steps would make all the difference. I’m hoping to work towards better morning and evening routines in the near future and will blog about it next week to hold myself more accountable.

Let’s do this!



Fighting the Flu

Well, here we are: we’re on our way to the end of February and the flu is spreading like wildfire at my workplace. And I am currently in recovery day 5 of having the flu.

On Saturday I woke up feeling as though I was hit by a bus – a bus that was on fire. I felt like I was extremely hot and cold at the same time with a mix of fever and chills.

I had the textbook symptoms:

  • Fever or feeling feverish/chills
  • Cough
  • Sore throat
  • Runny or stuffy nose
  • Muscle or body aches
  • Headaches
  • Fatigue (tiredness)

All I could think was: could I have avoided this by getting the flu shot like my mother said?

Reports such CNN as say that the flu vaccine is only 36% effective this year. So is it worth getting? I have not gotten the flu shot because I have been on and off sick since winter started, especially working with children. I was going to get the flu shot once I was healthy but I have not found that time. And alas, here we are. I don’t think I’m a credible source for whether or not you should get the flu shot but I will say that if I had gotten the flu shot, perhaps I would not have been hit this hard with the symptoms.

I have a Fitbit and I thought this was interesting (since I’m a huge data nerd) but you can see how being sick has affected my resting heart rate. I woke up sick on the 17th where my resting heart rate jumped from 69 to 72 and today it is 82. I have caught myself in coughing fits where my heart rate has been at 132 bpm. I hope with more rest and relaxation, I can get it back down where it belongs.


How to Fight the Flu

They say sleep is the best thing for you when you’re sick? They’re right. Absolutely right. I attribute getting better quickly to sleeping a lot this weekend and over the past couple of days. I slept last night for 10 hours and I feel a million times better. All I have left is a residual cough.

Orange juice.

Advil was my saving grace over the past few days to help with the aches and fever. Taking a hot bath with epsom salts also helped ease the aches and pains.

I hope if you’re reading this, you don’t get the flu or fall victim to another form of sickness this winter. Stay cozy, friends!

Whole 30 Day 23

How I’m Feeling

Dare I say it? ONE WEEK LEFT! woohooo! Feeling great but also feeling excited about being done soon. I am so proud of the self control I have had. But I am excited to have a small sliver of birthday cake I have had to miss out on.

What I Ate

Breakfast: Lara bar on the go

Lunch: white chicken chilli

Dinner: pork chop with a baked sweet potato, butternut squash, and broccoli with a side salad and homemade dressing; it was so good I forgot to take a photo so here’s the pic of the salad bowl. The whole 30 approved homemade dressing was soooo good! 😍

Whole 30 Day 22

How I’m Feeling

First, I want to mention how I’m feeling outside of the Whole 30 experience since this is also a blog to share my anxiety experiences. If you read yesterday’s post, you would have seen that maybe yesterday was not exactly a great day. Today, I will say, is much better for the most part. I went to the hospital to visit my friend. Although he was not awake, I enjoyed speaking with his wife and family members there. Praying for his lovely family and friends.

Whole 30 wise, I feel pretty good. My energy levels continue to be high. I managed to stay full from lunch until a late dinner at 8pm tonight. I appear less bloated in the mirror and I am beginning to regret not taking before and after pics for my Whole 30 Journey.

What I Ate

Breakfast: egg muffins! I forgot I froze some. So glad I found them.

Lunch: White chicken chilli. Also forgot I froze some of this as well.

Dinner: roasted bacon brussel sprouts with buffalo chicken tots from one of my new favourite recipe books: The Keto Diet by Leanne Vogel. So easy and so tasty!

The Fight Within

Today’s post is not about food. I am remaining compliant today and have 9 days left in Whole 30, but in the past 24 hours, something more important has taken over my thoughts. Apologies in advance for my disorganized array of thoughts.

Last night, I received news that a good friend is fighting hard with his battle with cancer but has unfortunately been placed in a palliative care unit in the hospital.

When I received the news, I froze. My first thought: I have to go visit him. My second thought: I haven’t stepped foot in that hospital since my dad died and I wasn’t sure I would be strong enough to do it. I want to and my intention is there, but these multi-level feelings of grief, weakness, and heartache are complicatedly woven. To the reader, it may not appear to be complicated. My anxiety lenses, however, would gravely disagree.

It’s not the first time in my life that someone I love has fought cancer or other medical battles. I get overwhelmed and frustrated that bad things happen to good people. I try to hold onto the idea that there must be some sort of greater meaning out of all of this.

But then this morning I received news that a friend from high school had suddenly passed away. A sweet girl who has just turned 25, just like I did last week, had her life cut tragically short.

I’m a hopeless romantic and an optimist at heart. I like to believe there is more good in the world than bad. But today is just a hard day. I send prayers to the families and friends of everyone I am thinking about today going through the hardships I mentioned as well as the people who have silent struggles and other hardships they are experiencing at this time.

On this motivational Monday, may we be able to look for the good in the world, have strength to face the bad, and learn lessons from both.

Whole 30 Day 20

How I’m Feeling

TEN. DAYS. LEFT. Not that I’m excited to be done or anything but I am starting to reach the point where I’m a bit over the whole thing. I’m so close to being done – but not quite there. My energy levels continue to be great. My digestion is better than ever. I’m learning day by day that more and more of my favourite things have non-compliant ingredients in them and I have had the inner strength to say “no thank you” even if I really want it. Thankfully, the people in my life have been nothing but supportive and when I have been over at other people’s houses, they have had compliant options for me for meals and have been open to me bringing my own oil and salad dressing options. I am so grateful ❤️

What I Ate

Breakfast: I had two eggs (surprise) with turkey breast.

Lunch: salad with roast chicken, a hard boiled egg (cut up on the salad), and some olives. I used my dump ranch as the dressing.

Dinner: Roast beef with roasted potatoes and sweet potatoes, carrots, onions, and green beans. Dessert was a fruit salad.

I’m currently packing my lunch for tomorrow. I made some cauliflower rice for the week and have chicken (made with coconut milk) in the fridge to use up. I forgot I didn’t have any veggies prepped so I am making some Brussel sprouts in the oven using roughly this recipe. Whole 30 Changes: I used Whole 30 compliant bacon and dump ranch and did not add parmesan cheese. I’ll let you know tomorrow how it turns out!

Whole 30 Day 19

How I’m Feeling

Day 19 – We’re getting closer to the end … but not quite. All the tempting bad foods are all around but I feel pretty in control of what I’m eating and am very mindful of ingredients. It was also a day of eating out today so I have had to be on the ball more than usual. I have had a pasta craving all day but I am keeping it under control. No sugar cravings but I did eat quite a bit of fruit at breakfast.

What I Ate

Breakfast: Mini fruit salad – should’ve had more protein with it but I had a late breakfast and was hyper-involved with binge watching The Crown on Netflix.

Lunch: For lunch we had mediterranean food. I had a grilled chicken skewer with two salads since I didn’t get rice as a side. One salad was a beet salad which was absolutely delicious. The other was a mixed vegetable salad with an oil and vinegar dressing. Was a bit sad that I had to say no to the spicy garlic sauce (in case it had dairy in it) but my friends were very supportive in finding a place that had alternatives for me as well.

Dinner: I am currently writing this while on the way to get dinner. We’re going to a restaurant that I ate at on my last round of Whole 30. They have these almond crusted chicken tenders which are paleo friendly. Will likely get a side salad, dressing on the side and say no thank you to the dips for the chicken tenders (better to be safe than sorry).

Whole 30 Day 11

How I’m Feeling

Holy moly Day 11 already. I’m feeling great!

I feel energized and awake and full of life. My moods have regulated as well.

What I Ate

Breakfast: the last of the egg muffins that I didn’t freeze

Lunch: white chicken chilli that I made last night

Dinner: roast chicken and cauliflower and broccoli

Short and sweet for today!