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In the book "Atomic Habits" by James Clear, the author emphasizes the importance of focusing on small habits rather than big changes for several reasons: Image: Pinterest Consistency: Small habits are easier to establish and maintain consistently over time. By starting with manageable actions that require minimal effort, individuals can build momentum and gradually increase the complexity or difficulty of their habits as they progress. Behavioural Momentum: The concept of "atomic habits" refers to tiny changes that compound over time to produce significant results. Just as atoms are the building blocks of matter, small habits serve as the building blocks of behavior. Each small action builds upon the last, creating momentum and propelling individuals toward their goals. Overcoming Resistance: Big changes can be intimidating and overwhelming, leading to procrastination, self-doubt, and resistance. By breaking down goals into small, actionable steps, individuals can overcome psychological barriers and make progress more easily. Identity Change: Adopting small habits reinforces a positive self-image and identity. As individuals consistently engage in behaviours aligned with their goals, they start to see themselves as the type of person who takes action and achieves results. This shift in identity can be a powerful motivator for sustained behavior change. Focus on Process: Focusing on small habits shifts the emphasis from outcomes to processes. Rather than fixating on lofty goals or end results, individuals learn to enjoy the journey and celebrate progress along the way. By prioritizing the process of behavior change, individuals develop skills, habits, and mindset that support long-term success. Kaizen Philosophy: The concept of kaizen, or continuous improvement, emphasizes making small, incremental changes to achieve gradual but meaningful progress. By adopting a kaizen mindset, individuals embrace the idea that improvement is an ongoing journey rather than a destination. Overall, the key insight from "Atomic Habits" is that small habits, when practiced consistently, can lead to remarkable transformations over time. By focusing on the small things that are within our control, individuals can harness the power of compounding and create positive change in their lives that lasts. According to "Atomic Habits" by James Clear, starting with small habits involves breaking down your goals into tiny, manageable actions that you can easily incorporate into your daily routine. Here are some steps to help you start with small habits: Identify Your Goals: Begin by clarifying your goals and identifying the specific habits that will help you achieve them. Whether your goal is to exercise more, eat healthier, read regularly, or improve productivity, pinpoint the behaviours that will move you closer to your desired outcomes. Break It Down: Break down your goals into smaller, actionable steps or behaviours that you can easily integrate into your daily life. Focus on actions that are simple, specific, and sustainable over the long term. For example, instead of aiming to read a book a week, start by reading just one page per day. Start Ridiculously Small: Embrace the idea of starting small by setting the bar low for your habits. Choose actions that are so easy you can't say no to them. The goal is to make it nearly impossible to fail. For instance, if you want to start exercising, commit to doing just one push-up or stretching for one minute each day. Anchor Your Habits: Anchor your new habits to existing cues or routines in your environment. This could be something you already do consistently, such as brushing your teeth in the morning or brewing your morning coffee. By linking your new habits to established triggers, you can create natural reminders that make it easier to remember and execute your desired behaviors. Build Momentum: Focus on consistency rather than intensity. Make it your priority to show up and perform your habit every day, even if it's in a minimal way. As you build momentum and reinforce your habit through repetition, it will become more automatic and effortless over time. Track Your Progress: Keep track of your habits and progress to stay accountable and motivated. Use a habit tracker, journal, or app to monitor your daily actions and celebrate your wins along the way. Seeing your progress visually can help reinforce your commitment and inspire you to keep going. Gradually Increase Difficulty: Once your habit becomes ingrained and automatic, you can gradually increase the difficulty or intensity over time. As you build confidence and competence, challenge yourself to stretch beyond your comfort zone and push your limits. By starting with small habits and focusing on consistent, incremental progress, you can lay the foundation for lasting behaviour change and achieve remarkable results over time. Remember that the key is to be patient, persistent, and committed to the process of continuous improvement. BY: HANNAH ANDERSSON

"On Death and Dying,": Loss in life may be the most natural and painful thing we must to go through as humans. Here are the five stages of grief by psychiatrist Elisabeth Kübler-Ross. The stages of grief, as outlined by psychiatrist Elisabeth Kübler-Ross in her book "On Death and Dying," describe the emotional and psychological process individuals often go through when coping with significant loss in life. While these stages are not necessarily linear or universally experienced, they provide a framework for understanding the complexities of grief: Denial: The initial stage involves disbelief and shock in response to the loss. Individuals may struggle to accept. The may feel shocked or numb, unable to fully grasp what has happened. Anger: As the reality of the loss sets in, individuals may experience intense feelings of anger and resentment. This anger may be directed towards oneself, others, or even the person who has passed away. It is a natural response to the perceived injustice and unfairness of the loss. Bargaining: In this stage, individuals may attempt to negotiate with a higher power or seek ways to reverse or mitigate the loss. They may make promises or engage in magical thinking in a desperate attempt to regain what has been lost. Depression: As the full impact of the loss becomes apparent, individuals may experience profound sadness, loneliness, and despair. They may withdraw from others, struggle to find meaning or purpose in life, and may feel overwhelmed by feelings of emptiness and hopelessness. Acceptance: The final stage involves coming to terms with the reality of the loss and integrating it into one's sense of self and identity. While the pain of the loss may never fully disappear, individuals in this stage find a sense of peace and resolution, allowing them to move forward with their lives. It's important to note that not everyone will experience all of these stages, and the process of grieving is highly individualized. Some people may move through the stages quickly, while others may linger in one stage or cycle through them multiple times and for years. Additionally, not all losses will trigger these stages in the same way or to the same extent. The stages of grief provide a framework for understanding the emotional journey of loss, but they do not prescribe a one-size-fits-all experience. Moreover, recent research and clinical experience have highlighted the variability and complexity of grief experiences, leading to a more nuanced understanding of grief beyond Kübler-Ross's original framework. Contemporary perspectives on grief emphasize that it is a multifaceted and dynamic process that can unfold in diverse ways for different individuals and across different cultural contexts. BY: HANNAH ANDERSSON

BY: ALVA POLETTI When it comes to optimizing physical and mental well-being, the most crucial aspect is, undoubtedly, maintaining a balanced diet, ensuring exposure to fresh air and engaging in daily physical activity. However, a supplemental boost can often be beneficial. Personally, I love supplements, considering them as integral to my morning and evening routine as facial cleansing and serum application. However, navigating the sea of supplements and vitamins can feel overwhelming. Scroll down to discover the essential tablets I rely on daily and learn which ones would benefit you the most. Source: @alvapoletti VITAMIN D Living in Sweden, where sunlight is scarce for eight months of the year, makes vitamin D supplementation essential. Vitamin D plays a pivotal role in regulating calcium levels in bones and teeth and has a documented impact on mental health. It's worth noting that vitamin D is fat-soluble and should be consumed alongside a source of dietary fat, that's why most Vitamin D supplements come as oil capsules. If you prefer tablets they should ideally be taken together with a meal. SHOP HERE SELENIUM Selenium, an antioxidant, contributes to healthy hair and nails, bolsters the normal functioning of the immune system, and shields cells from oxidative stress—a factor linked to aging and wrinkles. Brazil nuts stand out as a natural source rich in selenium. Psst! If you don't like tablets you could replace them with two brazil nuts a day to cover your recommended daily intake. SHOP HERE BIOTIN Biotin, akin to other B vitamins, is indispensable for maintaining healthy skin, hair, eyes, and liver function. Additionally, it supports proper nervous system function and aids in the breakdown of carbohydrates, fats, and proteins. SHOP HERE ASHWAGANDHA Derived from a root of the same name, Ashwagandha finds extensive use in Ayurvedic practices as a rejuvenating herb with balancing and strengthening properties. It is reputed to positively impact sleep quality, weight management, immune function, exercise effectiveness, libido, fertility, memory, and overall physical condition. Some even claim Ashwagandha is natures own antidepressant. SHOP HERE MAGNESIUM Primarily consumed in the evening, magnesium aids muscle relaxation. This mineral governs numerous vital bodily processes, including the metabolism necessary for nutrient absorption. It also plays a crucial role in maintaining skeletal strength and supporting immune function. Great if you workout a lot or suffers from restless legs syndrome. SHOP HERE ZINC Zinc, essential for maintaining normal hair, skin, and nail health, serves as an antioxidant, safeguarding cells against oxidative stress. Found predominantly in bones, muscles, and eyes, zinc is a vital mineral. I prefer taking it before bedtime for optimal effect. SHOP HERE Over n' out, peeps!

We take care and challenge our body muscles, but what about our face? Lately different kind of face workouts and massage technique has been trending on social media. Gua sha and face rollers are now a staple i every beauty junkies bathroom and several salons and wellness studios offer face workout treatments. Face yoga is nothing new, but it's a wonderful little routine to be reminded. My favourite way to incorporate face yoga into everyday life is to practice it in the car or while sitting infront of the computer - here's a 15 minute face yoga track, that you can do anywhere - no hands needed! Perfect to check in with yourself, and get the face muscles working. Benefits of face yoga Can release tension in your face muscles Can lift and firm the face muscles Can boost circulation Can improve lymphatic drainage Can tone weaker muscles, which helps to prevent sagging and expression lines Can relief stress through being meditative Can relief headache BY: ELIN TRANBERG

Embarking on a spiritual journey is a deeply personal and individual experience. It involves exploring your beliefs, values, purpose, and connection to something greater than yourself. It can in its simplicity be connecting to what makes your heart sing and lights you up. Or finding a deeper connection to life within and around you by enjoying and being aware of the things you may overlook and take for granted on day to day basis. @camrihewie Here are some steps to help you start on a spiritual journey: Self-Reflection: Take time to reflect on your life, beliefs, and experiences. Consider questions such as: What do I believe in? What values are important to me? What brings me a sense of meaning and purpose? Explore Different Spiritual Traditions: Familiarize yourself with various spiritual traditions, philosophies, and practices from around the world. This can include reading books, attending religious or spiritual services, or engaging in conversations with people of different faiths and beliefs. Meditation and Mindfulness: Incorporate meditation and mindfulness practices into your daily routine. Meditation can help quiet the mind, cultivate inner peace, and deepen your connection to your inner self and the world around you. Connect with Nature: Spend time in nature and appreciate its beauty and tranquility. Nature has a way of grounding us and reminding us of our interconnectedness with all living beings. Practice Gratitude: Cultivate an attitude of gratitude by acknowledging and appreciating the blessings in your life, both big and small. Gratitude can shift your perspective and bring more joy and contentment into your life. Explore Your Passions and Creativity: Engage in activities that bring you joy, fulfillment, and a sense of purpose. Whether it's art, music, writing, or gardening, tapping into your creativity can be a powerful way to connect with your inner spirit. Seek Guidance and Support: Consider seeking guidance and support from spiritual teachers, mentors, or community groups. Surrounding yourself with like-minded individuals who share similar values and beliefs can provide encouragement and inspiration along your spiritual journey. Practice Compassion and Kindness: Cultivate compassion and kindness towards yourself and others. Acts of kindness and service can deepen your sense of connection to humanity and contribute to a more compassionate world. Stay Open and Curious: Approach your spiritual journey with an open mind and heart. Be curious, explore new ideas, and embrace uncertainty as part of the process of growth and transformation. Listen to Your Intuition: Trust your intuition and inner wisdom as you navigate your spiritual journey. Pay attention to your thoughts, feelings, and inner guidance, and allow them to lead you towards greater understanding and enlightenment. Remember that spirituality is a journey, not a destination. It's a lifelong process of exploration, discovery, and growth that unfolds uniquely for each individual. Your journey will have different seasons just as life does. Stay patient, stay curious, and trust in the wisdom of your own heart and soul as you embark on this transformative path. It's a forvere learning and evpvling Journey. BY: HANNAH ANDERSSON

Hi February! Wow, we made it through January, and I've been working it out again.. even if it's been hard to keep those posts going on a weekly basis. If January started slow with a never ending flu, it has for sure been more intense in the end. COPENHAGEN Spent 3 days in Copenhagen working and getting some new inspiration. I had an ambition to squeeze in some workouts and wellness, I love to discover new studios, workouts and healthy gems. I only managed to visit Barry's Copenhagen and Rive Gauche Yoga, both very nice - but I'm excited to come back and explore more studios. WORKING OUT WHEN TRAVELING Keeping a daily routine when traveling can be tricky - but also inspiring! Bruce app makes it easy for me to try new studios, no one-time fees or messy sign-ups. Bringing a mini band is also my favorite hacks, gives you an effective workout in the hotel room or in the hotel gym. 33 I'm 33! Celebrating a birthday end of January is quite uninspiring I must admit, but I had a very cozy weekend and I feel excited for the year ahead <3 YIN I've fallen in love with yin yoga lately. It's both a treat AND a challenge to unwind, let the mind wander and feel how the body sinks deeper and deeper into the asanas. A reminder to prioritize recovery and connect with your body as well. See you next week <3

BY: ALVA POLETTI "Eat, Pray, Love" stands out as one of my all-time favorite movies. I turn to it whenever I seek a change in perspective and a gentle reminder to indulge in life's simple pleasures. Watching movies, to me, is akin to a religious experience, and one might pretentiously liken this particular picture to a sacred psalm in my cinematic bible, haha. Source: "Eat, Pray, Love" (2010) Starring Julia Roberts, the film follows Elizabeth Gilbert, a 33-year-old woman navigating divorce and a life crisis. In her quest for self-discovery, she embarks on a transformative journey across Italy, India, and Indonesia. Her initial stop in Rome introduces her to the concept of "Dolce far Niente," an Italian phrase translating to "the sweetness of doing nothing." This notion resonates deeply with me, especially in a world marked by constant hustle and bustling activity. In a society propelled by productivity and achievement, the idea of embracing idleness may seem counterintuitive. Nevertheless, research indicates that taking time to relax and savor life has profound positive effects on overall well-being. Embracing "Dolce Far Niente" allows the mind to unwind, reducing stress and fostering mental clarity. Stress, an unwelcome companion in our fast-paced lives, can have detrimental effects on both mental and physical health. In my own pursuit of success, I, like many others, have often found myself ensnared by chronic stress, leading to issues such as anxiety, insomnia, a weakened immune system and eventually burn-out. Interestingly, Italy, depicted as a haven of tranquility and indulgence in "Eat, Pray, Love," is part of the Blue Zone regions—areas where people tend to live longer and healthier lives. I firmly believe that the principle of "Dolce Far Niente" contributes to this longevity, alongside a generous amount of olive oil and fresh lemons ofc! ;)) The Blue Zone phenomenon has been extensively studied by researchers, revealing that a relatively stress-free lifestyle is a key factor contributing to the longevity of individuals in these regions. Italians, particularly those in regions like Sardinia, have mastered the art of "Dolce Far Niente," embracing a slower pace of life. I believe that this lifestyle, marked by leisurely meals, strong social connections, and a focus on savoring each moment, may actually play a crucial role in the longevity of Blue Zone inhabitants. Source: "Eat, Pray, Love" (2010) Practicing the sweetness of doing nothing involves truly savoring each delicious meal without rushing. This mindful eating practice has significantly improved my relationship with food and benefited my digestion. Additionally, taking time for leisurely walks or moments of quiet contemplation has been proven to positively impact cardiovascular health and overall vitality. Now, I am by no means perfect when it comes to livning in and enjoying the moment, but I do think it's one of the most important life skills to learn if we want to live long and happy lives, so I try to remind myself as often as I can. The concept of "Dolce Far Niente" encourages me to break free from the shackles of busyness and appreciate the beauty of simply being present. In a world where the pace of life can be overwhelming, this movie and its message inspire me to find my own small moments of sweetness in the art of doing nothing. I hope it can inspire some of you as well. Over and out, peeps!

Routine is important for our mental health for several reasons, here are a few reasons to consider: Predictability and Stability: Having a routine provides a sense of predictability and stability in daily life. Knowing what to expect and having a structured schedule can reduce feelings of uncertainty and anxiety, promoting a sense of calm and security. Reduced Stress: A well-established routine can help manage stress by providing a framework for organizing tasks and responsibilities. When activities are planned and prioritized, you may feel more in control of their lives, reducing the likelihood of feeling overwhelmed by the demands of daily living. Improved Time Management: Following a routine encourages better time management skills, helping you allocate time effectively for work, leisure, self-care, and relationships. By setting aside dedicated time for important activities, you can minimize procrastination and avoid the stress of last-minute deadlines. Healthy Habits: Routines can facilitate the development and maintenance of healthy habits, such as regular exercise, nutritious eating, adequate sleep, and relaxation practices. When these activities become integrated into daily routines, they contribute to overall well-being and resilience against mental health challenges. Enhanced Productivity and Focus: Consistent routines promote productivity and focus by minimizing distractions and interruptions. When you establish a rhythm for completing tasks and achieving goals, they are more likely to stay on track and accomplish objectives efficiently. Sense of Purpose and Achievement: Following a routine can provide a sense of purpose and achievement as you set and accomplish goals aligned with their values and aspirations. Regularly engaging in meaningful activities fosters a sense of fulfillment and satisfaction, contributing to positive mental health outcomes. Supports Recovery and Stability: When managing mental health conditions, maintaining a consistent routine can be especially beneficial. Routines provide structure and stability during periods of recovery, helping individuals regulate emotions, manage symptoms, and maintain overall wellness. While routines can offer numerous benefits for mental health, it's essential to maintain flexibility and adaptability to accommodate changes and unexpected events. As well as being kind and compassionate with yourself. Finding a balance between structure and spontaneity allows you to derive the greatest benefits from their routines while remaining open to new experiences and opportunities for growth. BY: HANNAH ANDERSSON

Here's what happens in the body when we get really nervous! I was offered a job opportunity the other day that made me really nervous. I'm usually very confident in work settings but this was an opportunity out of my comfort zone and something I haven't really done before. However the task is very much aligned with the direction I intend to steer my career towards. Something in me knew that this is exactly what I need to do to evolve and expand. So I said, I'm in! Later on.., it got me thinking about nervousness and what happens in the body when we are faced with situations that makes us really nervous. @fashionablefit When we experience nervousness, our body undergoes a series of physiological changes as part of the fight-or-flight response, which is the body's way of preparing us to deal with perceived threats or challenges. Here's what happens in the body when we get really nervous: Activation of the Sympathetic Nervous System: The sympathetic nervous system is responsible for activating the fight-or-flight response. When we feel nervous, this system is triggered, leading to the release of stress hormones like adrenaline and cortisol. Increased Heart Rate: The heart rate increases to pump more blood to the muscles and vital organs, preparing the body for action. This helps improve circulation and oxygen delivery throughout the body. Dilation of Pupils: The pupils dilate to allow more light to enter the eyes, enhancing visual perception and awareness of the surroundings. Shunting of Blood: Blood is redirected away from non-essential organs like the digestive system and towards the muscles, heart, and brain, where it's needed most during times of stress. Muscle Tension: Muscles tense up in preparation for physical exertion or action. This helps increase strength and speed, enabling the body to respond quickly to perceived threats. Heightened Awareness: The senses become more acute, and attention becomes focused on the source of stress or danger. This heightened awareness helps individuals assess and respond to potential threats more effectively. Increased Respiration: Breathing becomes faster and more shallow to supply the body with oxygen needed for energy production and heightened physical activity. While nervousness might feel uncomfortable, it's the body's way of preparing us to face challenges and perform at our best. In moderation, the physiological changes associated with nervousness can enhance focus, motivation, and performance by mobilizing the body's resources for action. However be aware that, excessive or chronic nervousness can have negative effects on physical and mental health, leading to symptoms like insomnia, digestive problems, anxiety disorders, and burnout. Learning to manage nervousness through techniques like deep breathing, mindfulness, positive self-talk, and stress management can help individuals harness its energy more effectively and perform optimally in challenging situations. BY: HANNAH ANDERSSON

Sick of repeated cycles and patterns in life? Feeling done with self sabotaging your own potential for greater fulfillment, happiness, or success? Then diving deeper into you psychological patterns or beliefs may be the answer to your prayer. Self-sabotage refers to the subconscious or conscious behaviours, thoughts, or actions that hinder one's own progress, success, or well-being. It's a phenomenon where individuals unknowingly undermine their own efforts or achievements, often due to deep-rooted psychological patterns or beliefs. @Fashionablefit In the book "The Mountain Is You" by Brianna Wiest, the concept of the "Upper Limit" is discussed. This term originates from the work of Gay Hendricks in his book "The Big Leap." The Upper Limit refers to the self-imposed limitations or barriers that individuals create for themselves, often as a means of protecting themselves from discomfort, vulnerability, or perceived threats to their identity or well-being. The Upper Limit can manifest in various ways, such as self-sabotage, procrastination, fear of success, fear of intimacy, or fear of happiness. Essentially, it's the point at which individuals sabotage their own potential for greater fulfillment, happiness, or success because they feel unworthy or fearful of the unknown. In "The Mountain Is You," the author likely explores how individuals can recognize and overcome their Upper Limits by delving into self-awareness, challenging limiting beliefs, and embracing vulnerability as a path to personal growth and transformation. By understanding the concept of the Upper Limit and recognizing when it's operating in our lives, we can take steps to break free from self-sabotaging patterns and move towards a more authentic and fulfilling existence. Self-sabotage can manifest in various forms, whether consciously or unconsciously, and is often rooted in complex psychological factors. Here are some reasons why people engage in self-sabotage: Fear of Failure: Sometimes, people sabotage themselves because they fear failure or success. This fear can stem from past experiences, low self-esteem, or a lack of confidence. Low Self-Worth: Individuals with low self-esteem may engage in behaviours that undermine their own success or happiness because they don't believe they deserve it. Comfort Zone: Stepping out of one's comfort zone can be scary, even if it means pursuing something desirable. Self-sabotage might occur as a way to maintain the status quo and avoid the discomfort of change. Negative Self-Talk: Internalized negative beliefs and self-criticism can lead to behaviours that reinforce these beliefs, creating a cycle of self-sabotage. Unresolved Trauma: Past traumas or negative experiences can influence behaviour in subconscious ways, leading to patterns of self-sabotage as a coping mechanism. Becoming more aware of self-sabotaging behaviours is the first step toward change. Here are some strategies to help increase self-awareness and address self-sabotage: Self-Reflection: Take time to reflect on your thoughts, feelings, and behaviours. Journaling can be a helpful tool for identifying patterns and triggers for self-sabotage. Mindfulness Practices: Cultivate mindfulness through meditation, deep breathing exercises, or mindfulness-based therapies. Mindfulness can help you become more aware of your thoughts and emotions in the present moment. Challenge Negative Beliefs: Question the validity of negative beliefs and self-critical thoughts. Replace them with more realistic and compassionate self-talk. Set Realistic Goals: Break down larger goals into smaller, achievable steps. Celebrate your progress along the way, and be kind to yourself when setbacks occur. Seek Support: Reach out to friends, family members, or a therapist for support and encouragement. Having a supportive network can help you navigate challenges and stay accountable to your goals. Develop Coping Strategies: Identify healthy coping strategies to manage stress, anxiety, and other difficult emotions. This might include exercise, hobbies, or relaxation techniques. Practice Self-Compassion: Treat yourself with kindness and compassion, especially when facing setbacks or challenges. Remember that nobody is perfect, and learning from mistakes is an important part of growth. Changing self-sabotaging behaviours takes time and effort, but with self-awareness and a true willingness to change, it is possible to break free from destructive patterns and cultivate a healthier, more fulfilling life. BY: HANNAH ANDERSSON