Tag: Healthy Habits

Healthy Habits, Mental Health

Own Your Emotions: The Daily Check-In That Changes Everything

Corie Muldoon

The Daily Check-In: A simple 5-minute emotional check-in that helps you express feelings honestly without blaming others or spiraling into self-criticism.

Most of us either bottle up emotions or let them explode… both hurt our relationships and well-being.

The middle ground is taking ownership of your feelings while staying accountable, without dragging yourself or others down.

Here’s how to make it an everyday practice:

1. Set a daily alarm for your check-in – Morning coffee or lunch break works great

2. Ask yourself: “What am I feeling right now?” – Happy, sad, angry? Use the Feelings Chart to get more specific (see end of post)

3. Verbalize your emotions using “I feel” statements instead of “you made me feel” – owning emotions is about your experience, not assigning fault

4. Acknowledge your role without harsh self-judgment – “I could have handled that better” is way better than “I’m such a mess”

This practice builds emotional awareness and keeps small frustrations from becoming big explosions. You’ll communicate more clearly, relationships improve, and that constant mental chatter will quiet down.

Try this today: Set a daily alarm for your check-in. Tomorrow when it goes off, pause for just 3 minutes and run through questions 2-4: what are you feeling, create “I feel” statement, and acknowledge your role in any conflicts. Notice what comes up… no judgment, just awareness.

Share your thoughts below!

The Feelings Chart

Healthy Habits, Seasonal - Holidays

Healthy Holiday Tips: Nurturing Body, Mind, Spirit

Corie Muldoon

The holiday season is upon us, bringing joy, love, and togetherness.

But for many, this time of year can also be stressful, emotionally challenging, and physically draining.

Below are some tips and affirmations to support your well-being and help you cultivate a positive mindset and navigate grief.

Physical Well-being

1. Stay hydrated: drink plenty of water

2. Mindful eating: savor each bite, focus on nutrition

3. Exercise: engage in activities that bring joy (walking, yoga)

4. Sleep: focus on rest (7-8 hours / night)

5. Self-care: treat yourself to relaxing baths or massages

Mental and Emotional Well-being

1. Boundary setting: say “no” when you need to recharge

2. Mindfulness practices: meditate, practice deep breathing

3. Connect with nature: take walks, enjoy outdoor activities

4. Creative expression: engage in art, writing, or music

5. Seek support: reach out to loved ones, professionals

Spiritual Well-being

1. Gratitude practice: think about your blessings daily

2. Connection to values: align actions with personal principles

3. Self-reflection: journal, introspect

4. Forgiveness: release burdens

5. Mindful moments: pause, appreciate life’s beauty

Affirmations for a Positive Mindset

1. Coping with loss: “I honor my loved ones’ memories.”

2. Managing stress: “I trust my ability to handle challenges”

3. Building confidence: “I am worthy of love, respect, and happiness”

4. Cultivating gratitude: “I am grateful for life’s blessings”

5. Embracing joy: “I radiate positivity and warmth”

6. Overcoming anxiety: “I breathe peace and calmness”

1. Allow emotions: acknowledge, confirm feelings

2. Create rituals: honor loved ones (candlelight, memory sharing)

3. Seek support: connect with others experiencing loss

4. Self-care: focus on rest and relaxation

5. Think about memories: cherish happy moments

Extra Resources

1. National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-6264

2. Crisis Text Line: Text “HOME” to 741741

3. Mindfulness apps: Headspace, Calm

By incorporating these tips and affirmations into your holiday routine, you’ll nourish your spirit and embrace the season with positivity.

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Productivity

Yearly Habit Challenge

Corie Muldoon

Before we get into it, a lil note…

Thank you for being here. I know not everyday is an easy one and I want you to know that I’m happy you’re here. I see you putting in the hard work. I see you asking the tough questions, setting boundaries, wanting better for yourself. I see you doing what you need to day in and day out. It all is moving in your favor. Bit by bit you’re getting better, healthier, stronger. Keep going. Brighter days are coming. The best is yet to come.

Hi friends! Happy new year 🙂

In the spirit of planning for the new year and setting up our year for success, here’s a fun yearly challenge to help us build healthier, stronger habits for ourselves.

This past year, we talked about how what you eat adds up and the power of daily routines.

It’s one thing to know what to do…

It’s another thing to actually do.

In other words, knowledge is only power when we apply it.

We can bridge the gap between knowing and doing through this Happiness-Project-Inspired yearly habit challenge:

Choose 12 habits to work (1 for each month)

Write out 12 habits you’d like to work on this year. Think about where you’re at in life right now and what you could use more of. Then match the habits with the months. Below is mine for some inspiration 🙂

  • January: eat more plants
  • February: do the little things without bringing attention to them
  • March: get organized
  • April: don’t take things personally
  • June: eat more fruit
  • July: wear more sunscreen
  • August: spend time with friends
  • September: mobility during morning and night routines
  • October: get really uncomfortable once a day
  • November: plan for next year
  • December: ask tough questions

Being healthy and fit comes down to your habits: what you’re doing and consuming on a daily basis.

Focusing on one habit at a time gives us the space to explore said habit and adjust it to fit into our lives.

Explore

For the first two weeks of the month, we take the space to explore a new habit by asking questions like…

How will my life change for the better if I build this new habit?
pros, cons, how will this habit impact me in the long-run? how will this habit affect those around me?

Is this a realistic habit for my life’s situation?
some examples of unrealistic habits based on life situations:

  • get to the gym everyday vs get a 30 min workout in everyday
    what if the gym is closed or the weather’s bad? do you miss a day because of something you can’t control?
  • read 10 pages vs read for 30 mins
    10 pages may take you longer or less than 30 mins to read depending on the book or your reading level

What does it look like to have this habit going in the day to day?
visualize and really feel yourself doing these things

What do I need to do on an on-going basis to help build this habit?
same thing here, visualize the process and feel all the feels

Adjust

For the last two weeks of the month, we adjust a new habit to fit into our lives.

We start the work to incorporate this new habit in our day to day and work to keep the habit going.

This is where our explore research and findings come in handy. You already know what you have to do. Keep track of your progress in a Google sheet or doc for easy reflection and adjustment.

Wrapping Up

If we are trying to build multiple healthy habits at once, none of them get the proper time and attention. Lots of wants and wishes get swept under the rug for lack of time, energy, and attention.

Focusing in on one habit at a time allows us to create a solid foundation to build on.

Challenge yourself: Choose 12 habits to work on for the next year (1 for each month).

We’ve all heard the saying: “Rome wasn’t built in a day.” Brick by brick 🙂 love y’all

Goals

Find your sacred spot

Corie Muldoon

It could be a little nook in the corner of the house, your bedroom, a writing desk, where ever you feel relaxed and inspired.

Fill your space with things that bring you joy…

Plants, pillows, a candle, blanket maybe, some good books, incense, a journal.

Use your sacred space to set morning intentions, as a retreat to decompress, when you need a lift in spirits, when you want to ponder or create.

Play some Classical Relaxation or Native American Flute on Pandora to set the mood…

And enjoy this sacred place you created for yourself.

Goals

How do you deal?

Corie Muldoon

When something bothers you, how do you deal with it?

Do you stomp your feet?

Do you accept without resistance?

Do you pop off at the first sign of opposition?

Or do you keep your reactions in line with your values?

Growing up, my mom taught me to express myself physically and verbally (the Philly attitude that we all know and love lol) but as I got older I realized that I can choose how I react… and my life changed forever.

I don’t get into altercations with others like I did before, things that used to bother me no longer have the same effect. My life is evolving for the better because my reactions are better.

I now take a second to breathe and think how I want to respond. I accept and do what I can in the moment. I try to see it from all sides. And I try to hold compassion and empathy forefront.

So how do you deal?

Goals

Taking a walk

Corie Muldoon

Hearing wind chimes, birds, lawn mowers.

Smelling fresh air, the flowers and greenery.

Seeing houses, cars, people, stores, streets, animals, plants.

Feeling my phone in my hand, champ’s leash on my arm, and socks on my feet. Also feeling grateful, a little hungry, sweaty, and inspired.

Tasting peppermint.

Thinking about the moment. Grounding myself in the now.