We've all been there: Your job, relationships with family and friends, me-time, hobbies—it's often difficult to balance all of these things and not forget yourself in the hustle and bustle. Especially at the beginning of the year, these thoughts play a major role for many people. In this article, you'll find some inspiration and tips on how you, too, can integrate more balance and mindfulness into your life.

Table of contents:

1. Change is a process
2. Goals and visions
3. That's why you should set goals
4. Example instructions: How to define your goals
5. Tips to help you integrate mindfulness into your life
6. Benefits of mindfulness
7. Podcast recommendations for you
8. Book recommendations for you
9. Your use of digital media
10. Benefits of digital detox

Change is a process

Please remember: Nothing will happen overnight. Change is always a process! It may take some effort at first, or it may be uncomfortable. But in the end, it will definitely be worth it.

It's therefore very important that you stick with it, because over time, your brain will undergo a process of change, which will ultimately lead to the change you desire. #staystrong💪🏼

Goals and visions

Especially in the new year, we're super motivated to achieve our goals or change certain habits. The two best examples are probably exercising more and eating a healthy and balanced diet . At first, this all works out great, but then, over time, we come up with the usual excuses for not exercising or quickly ordering a roll from the bakery.

Important: This is n't about the usual, especially superficial, resolutions. First and foremost, change your goals and visions in your mindset. This is the only way to make lasting changes.

That's why you should set goals

Very clear and concrete: With clearly defined goals we make something invisible (invisible = ideas & wishes) into something visible
(Visible = goals). Goals reduce stress and make the process visible. When you clearly define your goals, clarity first emerges, and from this clarity, new points of focus emerge. These points of focus evoke new positive feelings . Positivity, in turn, motivates us all—above all, to persevere, to see progress , and to want more. So, it's a win-win situation.

Example instructions: How to define your goals:

1. Take your time and write down your wishes and goals.
2. Focus on a specific topic (e.g., finding a fulfilling job).
3. Turn your wishes and ideas into realistic goals. (They should be achievable and realistic, and ideally have a fixed deadline.)
4. Create your vision board (online or on paper). Use images, quotes, and thoughts, for example. Take your time and, if necessary, spread this task out over several days.
5. Choose a good & visible place for your board.
6. Work on your vision board daily and incorporate the process into your routine.

Tips to help you integrate mindfulness into your life:

1. Stop multitasking
Give the actual activities your full and necessary attention, because fewer activities at the same time increase mindfulness.

2. Put your phone away
Unfortunately, that's the way it is: Our mobile phones are a constant companion in our everyday lives. However, if you don't look at the small screen at every opportunity, you'll be much more aware of your surroundings and demonstrably live more mindfully.

3. Enjoy consciously
Mindful eating, for example, automatically makes you feel full sooner. It's therefore extremely important for your health that you consciously savor every bite. This way, you'll not only eat more calmly, but also eat less.

4. Change routines
When you break certain routines, your awareness of the actual activity increases automatically. Feel free to try it out by choosing a different routine in the morning or evening, for example.

5. Breathe consciously
Try paying more attention to your breathing in different positions and situations . It will help you consciously detach yourself from your thoughts, which will certainly make it easier for you to escape the stress of everyday life in certain situations.

Benefits of mindfulness

1. Pain is easier to bear
With meditation, pain stimuli are perceived differently and are also less unpleasant.

2. Stress decreases
Countless studies have shown that increased mindfulness can reduce stress levels, psychological distress, and anxiety.

3. The behavior is more social
When you live more mindfully and consciously, you automatically strengthen your social skills. When sharing a meal, you pay more attention to others, and interpersonal relationships are more intense. Some research has even shown that mindful people act more understandingly and less selfishly.

4. Brain performance increases
Mindfulness exercises positively change brain structures (e.g., the structure in the hippocampus, which is responsible for memory and learning processes).

5. Mindfulness could protect the heart
Research suggests that meditation and mindfulness may protect the heart. Reasons for this include regulating blood pressure and lowering stress levels.

Podcast recommendations for you:

Mindset:

• Feeling cared for - Atze Schröder & Leon Windscheid
• Steel but warm - Stefanie Stahl
• In Extreme Minds - Linda Leinweber
• That's just how I am - Stefanie Stahl & Lukas Klaschinski
• Better this way - Westdeutscher Rundfunk
• Learning to love Paula - Paula Lambert
• happy, holy & confident - Laura Malina Seiler
• A good conversation by A good plan - Birte Filmer

Pregnancy & Maternity:

• The peaceful birth - Kristin Graf
• The Midwife Salon - Kareen Dannhauer, Sissi Rasche
• PARENTS' talk - Julia Schmidt-Jortzig

Interesting stories & interesting facts

• Live smarter - Der Spiegel
• Quarks Stories - Westdeutscher Rundfunk Cologne

Book recommendations for you:

• There's a way around it - Alexandra Reinwarth
• Time out at the café on the edge of the world - John Strelecky
• Feel better - Leon Windscheid
• The Five Love Languages ​​- Cary Chapman
• You don't have to be liked by everyone - Ichiro Kishimi & Fumitale Koga
• The nice ones get bitten by the dogs - Martin Wehrle
• How to Win Friends - Dale Carnegie

Your use of digital media

It's best to be conscious of your own consumption so you can question it and then adapt it to your daily life in the long term. Don't reach for your phone out of boredom; instead, think about things you want to do instead of consuming media. Below, you'll find two cool apps that will definitely make it easier for you.

Benefits of digital detox

• You have more time for yourself and your goals
• You compare yourself less with others
• You improve your sleep
• You are more creative
• You experience more and are in the here and now
• You can perceive your feelings and emotions better

There are various ways to track your consumption. For example, the app Cleverest-Fokus Digital Detox helps you take a break from your phone in a fun way, making it easier for you to get a better grip on your digital media use. Here, for example, you can feed your avatar with breaks during which you leave your phone alone. Another recommendation for you is the time management app Plantie , which lets you grow and harvest your favorite fruits while you focus on work. This task is interrupted as soon as you switch to other apps.

We hope we've given you some inspiration and wish you lots of fun implementing it. If you have any suggestions or would like to share your routines with us, please leave us a comment.

Your team from Anna and Oskar