Staying Mentally Fit

4 Ways To Stay Mentally Fit

It is easy to get caught up in the daily grind of taking care of everyone and everything else, and forget to take care of ourselves. It’s easy not to pay attention to what we eat, when we exercise or how we stimulate our brains, which is a necessity that’s almost always overlooked.  How often have you looked at the clock and realized that you should have had your meal an hour or so ago?

Just like our bodies need exercise to stay fit and youthful, our brains also need a good daily workout to ensure that our brain cells remain healthy and vibrant well into our golden years. Feeling proactive about your health and taking things into your own hands can mean the difference between aging gracefully and withering away.  I don’t know about you, but I’d rather age gracefully than wither….

Staying mentally healthy enables us to stay attentive, efficiently manage our relationships, and deal with challenges and stress. It also helps you connect with who you are as a person and allow you to take pride in yourself and your abilities.

Read on for 4 ideas on how to keep your mind stimulated:

1. Search for knowledge

Numerous studies have been done on the correlation between the amount of knowledge you surround yourself with and the wellness of your cognitive functions.

Nowadays, information can be retrieved with the touch of a button, giving you the opportunity to immerse yourself in an ocean of books, podcasts, articles, and even mentally stimulating games, such as jigsaw puzzles, Sudoku, crossword puzzles, word searches, and a wide range of others.

When you learn something new, or engage in any sort of mental activity, you build new neural pathways in the brain, and the more connections each of our neurons has with other neurons, the more perceptive it is.

2. Form healthy habits

Even the task of writing down your goals helps keep you mentally alert. It gives you something to plan and look forward to. It also keeps you engaged in something that boosts your brain cells while giving your emotions an outlet.

Make it a point to try something new every month, like a new hobby or new exercise routine.

Challenge yourself to read a different book each week or eat at a new restaurant every now and then.

These tasks keep your mind on alert, mainly because you’re engaging in the process of learning, and, in addition, because you’re stepping out of your comfort zone. All these factors help boost concentration levels, as well as your confidence in your abilities to try new things and meet new people.

3. Exercise, preferably outdoors

Regular exercise releases ‘feel good hormones’ into your bloodstream, boosting your mood, and elevating memory and concentration levels.  It also helps when you have to look after your very active grandchildren.  I have the wonderful privilege of helping out with the care of 4 of my grandchildren – almost 1, 1 1/2, 3 and 5.  Thank goodness I have been doing my stretching exercises since I was 40.  At 72 I can still get down on the floor to play (and get up again, although that is a little harder….).

Mixing up workout styles or trying out a new jogging route helps form new patterns in your brain which means more neural pathways, and less cognitive decline. To make the most of exercising, try taking your workout to the nearest park where you can connect more with nature, breathe in some fresh air, and get a healthy dose of vitamin D.

Vitamin D is known for its ability to prevent depression. Plus, any type of physical activity helps eliminate brain fog, boost energy levels and alleviate stress.  I have been taking Vitamin D for at least 10 years now since a nurse I know gave a talk on the importance of Vitamin D for staying healthy.  I made sure my mother (who is 2 1/2 months short of her 101st birthday) also took Vitamin D for the past 8 years.

4. Manage stress

We all deal with stress and anxiety on a daily basis. But when cortisol (the stress hormone) levels are left unchecked, they start messing with your overall wellbeing. That’s why it’s smart to invest a few minutes each day in releasing that negative tension regularly built up by stress. You can do this through meditating, practicing mindfulness, yoga, or prayer.  You could also start your day with a reading or journaling.

To staying mentally and physically fit

Fran Watson

P.S.  If you would like a self care journal, click here




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June is Senior’s Month

June is Senior’s Month

In non-covid years there have been opportunities for seniors to participate in various games and activities for the month of June, but now many seniors, particularly those in nursing homes or seniors’ residences have been isolated and unable to even get together with each other let alone their families and friends.

As the daughter of a nursing home resident, I have seen the inside of this situation, having been called in last November that my mother was at “end of life”.  However, after a few visits from my sister and me, she rallied and is still going.  If she makes it til the end of August, she will be 101.

Visits are so important to the elderly – and to their families.  My kids can hardly wait to see their grandmother again.  When Mom turned 100 last August we were lucky enough to be able to have some restricted visitation – 6 feet distance, masks, and only 2 at a time, but we were all able to go in to see Mom for her birthday – it took about 1 1/2 hours for us all to have a short 10-15 minute visit, but it was worth it.  The only regret we had was that we couldn’t get close enough to give her a hug.

We had two new babies, one only 20 days old at the time and another grandchild who was 2 that she hadn’t seen since he was a baby.

I have been going in to see my Mom almost daily since last November and have been able to take her outside a few times.  She loves the sun – she loves to “absorb” the heat.  Unfortunately Mom is now blind and hard of hearing, so you have to be up close for her to hear what you are saying.  She is also suffering from dementia, so some of her stories are a little strange.

At 72 years of age, I too am a senior and I wonder what life will be like for me in another 10 – 20 years. I only have my OAS and CPP, and that is not enough to cover the costs of a senior’s residence. My kids will have teenagers and may not appreciate having an old lady in the house…LOL.

I have also seen the things that happen in nursing homes due to shortage of workers.  I know that my mom suffered from dehydration as people didn’t have the time to make sure she was drinking or if she was sleeping they didn’t even leave a drink.

When I was speaking to one of the PSWs, she said that although a number of people had gone through the training and been hired, many of them had no real awareness of the job they would have to be doing – such as toileting and cleaning up of many of the residents.

My mom is confined to a wheelchair which means that they need two people when she is being moved.  This can often mean a wait while a second person is found.  They are supposed to have 2 people available for her wing, but….

When my mother-in-law was in a nursing home 20 years ago, I saw the same situation – too much work for the limited staff members and I wrote a poem a while ago about it.  You can read it here.

I will be posting more information for and about senior things during this month.  I will include articles on working from home, finding a job as a mature worker and more.

I look forward to connecting with any of you who are seniors or who are looking after seniors.  And if you have any helpful links, please share them.

Have a great day!



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Earth Day

April 22 is Earth Day, a day for taking action to help the earth, “going green,” and making a thriving environment for our future generations.

  • Organize a park cleanup in your city.
  • Stream a tree-planting ceremony where you plant a tree and talk about the benefits of living in harmony with nature.
  • Take a walk in a forest setting

Strolls amidst nature are therapeutic.  Take advantage of Earth Day to reflect and wander about in nature today.

When it feels like I have very little steam left in my engine, I head to nature. I find an outdoor environment and get lost in it. There is something healing and renewing about fresh air.

Inhaling the scents of the elements of nature connect me to my origin. I am reminded that I am naturally strong and capable.

Outdoor time allows me to heal difficult relationships with friends and family members. The fresh air gives me a clear mind and a shift in perspective. The same is true when I am searching for new business opportunities at work.

I am more innovative when I seek inspiration from nature. I become creative by observing the intricate patterns on leaves and the precision with which nature feeds itself each day.

Strolling through the forest nearby teaches me that it is possible to live well with others. When I see the plants sharing the same resources each day, I know I am capable of living in harmony with my colleagues at work. There are enough opportunities to make each person a success story, so I willingly share them with others.

Today, the renewal of my mind and body are possible when I make time for nature strolls. I am thankful for the power of healing and clarity that comes from a natural environment. My life is richer when I take cues from dwellers in the natural world.

Self-Reflection Questions:

1. How much time do you dedicate to nature walks?

2. What are some of the answers you find when you take some time to walk amongst nature?

3. How are you able to bring the natural influence into your personal space?

Going Green – Spring Cleaning Tips That Are Good for the Earth

Spring cleaning is a popular time to get your life into shape. You can use the opportunity to make many positive changes to your home and life. You can organize, clean, and bring a happy and peaceful feeling to yourself once you’re finished.

In addition, you can take earth friendly steps to do what’s best for the planet while you’re cleaning.

Here are some ways you can go green while spring cleaning:

1. Use green cleaning products. Your first step should be to use green cleaning products instead of traditional products that contain harsh chemicals. These products are better for your own health as well as the environment. This is because they’re non-toxic and are generally made from renewable resources.

2. Make your own cleaning products. You don’t even need to purchase “green” specific cleaning products. You can clean just as well using homemade cleaning solutions made from baking soda and vinegar. They’re known as the ultimate all-purpose cleaners and can clean nearly any surface.

3. Air out your home. One of the easiest and best ways to bring a natural and clean feeling to your home is to simply air it out. This will flow out toxins and rejuvenate your home in a completely natural way. The best part: All you need to do is open the window!

4. Keeping your air fresh. Do you use air fresheners to keep your house smelling nice? Rather than buying ready-made fresheners, you can go with something completely natural, instead. Herbs and plants give off pleasant odors. You can even consider baking more often to bring some nice scents into the home.

5. Use green cleaning services. Maybe you don’t always have time to complete your cleaning on your own, especially the deeper cleaning that’s usually associated with spring cleaning. Shop your local area for people advertising green cleaning services; it’ll take the work out of green cleaning for you and you know you’ll be doing the best thing for your home and family.

6. Prevent unnecessary dirt. You can also use spring cleaning time to bring out some new home rules created with prevention, instead of clean-up, in mind.

* Start with the floors and all the dirty, toxic materials that get brought in on your shoes. Simply start a “no shoes indoors” policy and your house will stay cleaner in the first place.

7. Air-dry your laundry. During spring cleaning, you might be taking the time to wash many larger items like blankets and comforters. Find a clothes line and air dry these if possible.  There’s nothing like the smell of sun dried clothes… It takes me back to my childhood…freshly washed sheets on the clothesline.

8. Cleaning your furniture. You can even make your own wood cleaners and polish with healthy, natural ingredients. Use a combination of olive oil and lemon juice to clean and polish your wood furniture. This cleaner produces a shiny and pleasant smelling finish.

On Earth Day and every other day, going green with your spring cleaning is a great idea. You’re helping the planet, exposing yourself to fewer chemicals, and saving money at the same time. Oftentimes, it’s just best to go natural. Follow these tips and go green while you clean!

Happy Earth Day 2021!!

Fran Watson

P.S.  The song at the beginning of this blog is one of the many recorded by my son Aerik Watson #aerikwatson #singersongwriter



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Stress Awareness

April 16 is National Stress Awareness Day

We live in stressful times. It’s almost impossible to live without any stress at all.


3 Simple Actions That Lower Your Stress Level

If the hustle, bustle, and challenges of everyday life are making your stress levels inch up each day, you must find a way to break free! Holding onto the stresses of yesterday will simply add to the tension of today and tomorrow. Soon the amount of pressure you carry around inside you from this stress may become unbearable.

You work hard to provide a good life for your family, but stress can prevent you from enjoying that life. Don’t allow stress and worries to rob you of the happiness you deserve!

Follow these easy strategies to help you banish daily worries and stress:

  1. Ask for help. If you’re constantly running on empty, your mind, body, and soul will suffer the repercussions of your tenacity. There’s no shame in asking for a helping hand. Sometimes, you’ll be able lean on a spouse, coworker, or friend, but other times you may have to hire help.
  • If your mounting responsibilities are barely allowing you the necessary time to eat and sleep, you may have too much on your plate. Streamline your responsibilities by creating a time-effective plan for crossing the items off of your to-do list in less time.
  • Most people are delighted to be needed and will be more than willing to help you. If housework is the culprit of your stress, divide the tasks equally amongst the family members in your household.
  1. Set aside time for yourself. What do you enjoy doing? Knitting, relaxing in a bubble bath, drawing, lounging in bed watching reruns of the Golden Girls? Indulge yourself in your favorite lazy activity a few times each week.
  •  Carve out a few hours each weekend to indulge in your favorite lazy activity. Choose at least one weeknight to relax after work. Sitting in a candlelit bubble bath while listening to your favorite CD and reading a magazine is an effective treatment for washing the day’s stresses away.
  • Refrain from feeling selfish for taking time for yourself. You may be a busy professional, a spouse, a parent and have a home to maintain all at the same time; however, taking two hours now to de-stress will save you from going into overdrive and possibly stressing out your loved ones later.
  1. Socialize! Making time for socializing with friends and family is a vital aspect of managing your stress levels. Friends and family make you laugh and provides you with a shoulder to lean on. This, in itself, will deplete your stress levels exponentially.
  • If possible, designate one day per week (like Sundays) to spend time with extended family and friends, even if it is just over Zoom or the telephone. You could host a neighborhood barbeque in your backyard, host a Sport Sunday gathering, or simply have coffee with your closest pals once the pandemic is over.
  • Living far away from friends and family can truly dampen your ability to socialize. Although currently you may be under restrictions due to the pandemic, you may still be able to meet friends at church, at the park with your kids.  When you are able to be out and about again, check out the community meeting site, to find a group of likeminded folks.
  • When hosting events in your home, avoid fretting about the details. This will counteract your efforts to de-stress! Have a simple plan, such as using paper plates, napkins and plastic utensils for easy cleanup. Perhaps you can order pizza rather than cooking.

Stress seems like a normal part of life, but it doesn’t have to be that way if you’re willing to put your sanity first. Most of the time there’s a simple fix to the challenges that are causing you stress. Simply readjust the way you perceive the issues and how you address them. Both beauty and stress are in the eye of the beholder!

With a bit of creative thinking and time management, there are ways to find peace in your daily chaos. When you turn off the outside chaos, it gives you a chance to revel in all that is good and right with your world. And when you do this, you emerge with renewed energy and a fresh new attitude!

Be happy

Reduce your stress by following these tips to enjoy more peace in your life:

1. Read a good book. If you’re one of many who enjoy reading, this may be just what you need. You can spend some time immersed in a different place or time, which will help you regain your calm. If you have a hard time focusing for long periods of time, try an audio book instead.

2. Listen to uplifting music. Music has always had wonderful and mysterious powers. It’s used to calm children, the elderly, and even animals during times of stress and angst. Play music that appeals to you. Dance, sing along, or just sit back and listen to its beautiful melody.

3. Reflect and meditate. Focus on everything that’s good and right with your life. Think of those you love and what you hope for them in the future. Think about your own future as well and what you hope to achieve in your lifetime.

* Close your eyes, sit in a comfortable chair, or lie down on your bed. Block out all sources of stress and think only positive thoughts.

4. Enjoy some family time. Spending time with those you love is often a great stress reliever. Choose a fun activity that you can all enjoy. You may want to play a board game or pop some popcorn and watch a movie together.

* It really doesn’t matter what you do as long as you can have some fun and relax together.

5. Get some assistance from the experts. Many noted authors have written invaluable books on the topics of de-stressing and de-cluttering your life. You can even purchase these books in an audio format and listen to them during your commute.

* When you’re stuck in traffic, rather than getting upset, why not turn this time into a way to de-stress?

6. Slow down. Take your time, stop and smell the roses, and listen to the birds chirp. Everything you need so desperately to accomplish will still be there waiting for you five minutes later. It’s a beautiful world out there! Do everything you can to make sure you enjoy every minute of it.

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Nutrition Month

6 Ways to Cook Healthier

Whether you’re hoping to lose weight or just trying to improve your overall health,
The way you cook can mean the difference between you feeling energetic and getting the right kinds of nutrients, and you feeling sluggish because you’re detouring away from your usual calorie and sugar-laden ways.

There are many changes you can make to your diet that don’t have you feeling deprived. In fact, you may feel more sustained and satisfied than ever before once you implement these tips.

Some people worry that healthy means bland and flavorless. That couldn’t be further from the truth. You just need to learn how to bring out the rich flavors of foods in their more natural way than masking it with unhealthy salts and sugars.

There are six easy ways to improve the way that you eat without vowing to deprive yourself of the foods that you want. It’s just a few simple alterations and you could be seeing changes in your health stats and energy levels easily!

#1 – Choose the Right Cooking Methods

The actual method that you cook foods in can play a big role in how healthy your meals are. Some people only focus on calories – never giving credence to healthier cooking options.

Let’s start with a big misconception people have about microwaving. We tend to view a microwave as unhealthy, but it’s primarily because of the typical foods we put in there – processed, quick and easy meals.

Of course those aren’t healthy for you! They’re packed with unrefined grains, fatty meats and sugars. But if you turned your microwave into a home for healthy vegetables, you’d see a whole new side of it.

Vegetables do best when they’re lightly cooked. A fast nuke in the microwave can heat up and soften your vegetables without you having to drain all of the nutrients from them with lengthy cooking methods.

Many things can be rapidly cooked in a microwave without having to use the same fattening oils (like butter) that you might put in a pan if you were to cook it on a stovetop instead.

The biggest problem with microwave cooking is that people don’t know how to cook more complex foods or meals in it. They only know how to melt chocolate or blow up a bag of popcorn in it – but now there are tons of books and even videos that teach you how to cook complete meals that are healthy for you in your microwave oven.

Steaming is another great way to cook healthier. Steaming lightly preserves the nutrients of the foods that you’re cooking. Of course some people steam the foods to the point where they lose their vitamins and minerals, so timing is everything.

When you steam foods, you won’t have the oils and fats that normally give foods flavor with other cooking methods. So you want to learn how to use herbs and seasonings for a natural flavor punch that won’t sabotage your health/

Baking is healthy if you choose the rights food to put into your oven. You can help foods retain their natural juices and flavor through the use of baking. You might lose some of the nutrients due to the lengthy heat required to thoroughly cook many foods, but you do get the benefit of not having to add fats to your foods while getting them to a “done” state.

Grilling is fantastic for healthier eating. Not only does your food cook without harmful fats, but the flavor that grilling imparts on your food is absolutely amazing!

Invest in a good grill that won’t be so complex to use that you dread it. Have something easy that you can use constantly. They even have little indoor grills you can use to cook healthier these days!

Boiling, frying and poaching decrease nutrients or add fat to your meals in some cases. With boiling, you are cooking at such high heat levels that all of the benefits of the foods you’re eating get lost in the water.

Frying can be done in levels of healthy or unhealthy. You can cook in solid lard, which is obviously very unhealthy, or use better oils like olive oil to fry, which is healthier.

Even poaching can sometimes drain foods of their nutrients, but it’s also healthy to cook some meats like salmon this way, so no cooking method is completely off limits – just learn how to maximize your meal quality.

The following tips can help with that aspect of it.

#2 – Cooking With Meat

Most people are not vegetarians or vegans, although it is a fast-growing segment of the population. You can certainly add meatless meals to your cooking plans and have a much healthier outcome – but some people like meat and want to continue consuming it, so you need to learn how to make it better.

First, start by choosing organic meats. You want foods that haven’t been fed tons of hormones or feed that isn’t healthy for them. It’s a humane issue for many, but even if it’s not for you, focus on the fact that free-range animals who have organic feed are healthier for your body.

Organic does cost a teeny bit more than other cuts of meat, but if you’re looking at cost, think of the cost is has on your body, and even the future medical costs you’ll have due to poor choices.

Once you find meats that are cut from animals raised in a good environment, choose better cuts of meat, like those that naturally have less fat on them. A filet mignon is going to be a healthy cut of steak, but remove the bacon wrapped around it before eating it.

Lean meats – meats that have less marbling – can still be packed with flavor and juices – you just have to learn how to cook it so that it retains that flavor without drying out.

Buying beef like hamburger meat is easy because it will be labeled with the percentage of fat. You may have always bought 80/20 so that it would be juicy, but start learning how to prepare the 95/5 packs instead.

If you’re buying chicken, look for skinless cuts rather than those with the skin on. If you’re on a budget, just remove the skin at home before cooking. Generally, white meat is healthier than brown, but there’s new evidence showing brown chicken has some benefits, too.

In general, it’s best to cook fish instead of other meats. Chicken is next on the healthy scale, followed by beef and then pork. Of course there are ways to make all of these meats healthier, if you try.

#3 – Cooking With Fat

Fats are actually good for you! You shouldn’t be on a diet that eliminates fats completely. But there are good fats, and bad fats – and you want to cook with the healthier options.

You want to get rid of the artery cloggers. If the fat is hard in its room temperature state, it’s not as healthy as a liquid one will be. For example, olive oil (a liquid) is healthier than a stick of butter.

Understand that a little bit of fat goes a long way in terms of moistening your foods and in giving them flavor. Consider even using spray on types of fats for fewer calories.

Select fats that aren’t packed with trans fat or saturated fat. Pick corn oils and canola, olive oil and other oils made from things like sesame or sunflowers. Don’t use fats from animals like lard. Not all non-animals fats are healthy. Coconut oil and palm oils have lots of saturated fat in them.

#4 – Cooking With Grains

When you eat grains, you might be thinking you’re eating healthier. But unless those grains are whole, in their natural state, not refined and processed, then they’re less healthy.

You should be finding breads and beans that are still whole, not processed and stripped of their nutrients. It can be hard to get used to but try various types to find what tastes best to you.

Also try a new slew of grains – things you may not have ever tasted before like quinoa. Look up flavorful recipes and see how you like it. Or, if you see it on a menu at a restaurant, give it a shot!

#5 – Cooking With Vegetables

It’s been mentioned before, but the less you cook your vegetables, the better they are for you. Heat depletes them of their vitamins and minerals. So lightly steam or sauté and then eat them.

Better yet, eat them raw! There are many foods that taste wonderful raw, including baby spinach, turnips, cauliflower, broccoli, carrots, and more.

#6 – Tweak Your Recipes for Improved Health

You probably have some favorite recipes lying around that are your “go to” meals for things like special occasions – or even everyday life! Look at how you can make each meal healthier and over time, you’ll cut back on a lot of calories, salt and unhealthy ingredients.

For example, if a recipe calls for one egg, use double the measurements – of the egg whites only! Or if it calls for something like sour cream or cottage cheese, you don’t have to lose all of the flavor with a fat-free version, but go light or reduced fat instead.

What is your favourite way to cook? – I love it when the weather gets warm enough to bbq and eat outside!

Fran Watson

P.S.  If you have a favorite recipe, why not share it with us below.

P.P.S.  Get some Free Sample Recipes here

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Be Thankful In All Things

Be Thankful In All Things

The above is a quote from the Bible – note it does not say be thankful for all things, which is a good thing since this week has been particularly difficult.

I started off the week with a visit to my daughter and my grandkids, aged 4 and 1.  I was going to visit my son and my two other grandkids aged 2 and 6 months, but we were hit by a big storm and I was stuck.  However, my daughter was able to get some things done around the house since I was able to look after the kids.

By the time I was ready to head home on Wednesday I had the beginnings of a cold which morphed into a massive head cold with lots of sneezing and blowing before it moved and settled into my chest.  However, I was in a warm house and had work to do and was not freezing without hydro as many in Texas were after the storm.  I am grateful I live in Canada and we are ready for inclement weather.

The one problem with being sick is that I have been unable to visit my mom in the nursing home and I won’t get my Covid test results until Thursday or Friday, the soonest I can get in to see her.  However, she is well looked after there, and I am grateful for the care she receives from the PSWs and nursing staff.

Today I decided to have a FitBowl for lunch.  Right after I finished eating it, I threw it all up.  I have never had that happen before.  I couldn’t even make it to the bathroom, I threw up in my kitchen garbage can.  I am grateful that I got rid of all of it and am now feeling better.  My temperature has gone down and I think I will be okay.  I will try something a little lighter for supper.

How about you?  What are you feeling grateful for in spite of the difficulties around working from home, home schooling, etc.

4 Key Steps To Living A Happy Life

We all want to live our happiest and best life, but many of us have no clue how to do that. We scoured the internet, asking many professionals and experts the steps they recommend to ensure you’re living a full, rich, and happy life.

Without further ado, here are the four key steps you can take to ensure you’re living a happy life.

1) Care for Others
One of the most rewarding things you can do in your lifetime is caring for others and showing them that they matter. Caring about other people is essential to your overall happiness. Helping others and giving to others can build stronger connections, improve our overall mood, and even improve our health.

You can start practicing caring for others by doing at least one kind thing for someone around you a day. That kind thing can be paying them a compliment, helping them reach something on a higher shelf, holding the door for them, offering to carry something for someone with their hands full, etc.

Carrying for others, supporting them emotionally, physically, or even financially, is a great foundation for a lifetime of happiness. You’ll build better connections, grow spiritually, improve your empathy, and feel like you’re doing something worthy of qualifying you as a good person.

2) Connecting with Others
Whether we like to admit it or not, humans are naturally social creatures. We all need at least a small group of people we can trust with whom we can share our lives. Connecting with people is crucial to our happiness.

The stronger your relationships are, the happier and healthier you will be. Studies even show that those with stronger relationships tend to live longer. These strong relationships help to provide us with love, support, meaning, and improve your self-worth. These relationships also provide a place in which you can belong. This is so important for you psychologically, as we all want a group with whom we belong.

You can improve your connections with others by making a diligent effort to make more time for others. Schedule get-togethers and meals, give them a call every once in a while, and stop skipping family events.

You should also try to make new connections to try to further your group. Try chatting with someone new every day, be it a neighbor, someone at the store, or just the person pumping gas next to you; try to make some connections. Make sure you are wearing your mask during the pandemic though.

3) Don’t Neglect Your Health
Your body and mind are connected; you’re with your body for a very long time and it’s the only one you get, so you need to take care of it. Regularly exercising not only improves our bodies and physical stamina but also makes us happier overall.

Exercise releases endorphins, which make you feel happier and more energized. As your body gets healthier and you start feeling better, you’ll also notice an improvement in your mood.

There are a few things you can do to start taking better care of your body. You can start by eating healthier foods, spending more time outside, going to bed at reasonable times, instilling a technology curfew, maintaining a regular workout routine, and drinking more water.

4) Live More in the Moment
With all the distractions we have nowadays, it’s no wonder we struggle to live in the moment. Take time to notice the world around you, the people around you, the things happening right in that very moment.

Being more mindful and aware of your surroundings can truly help to improve your life. It will allow you to appreciate the present, miss out on less, and be more observant. It will also help to decrease your stress.

It may not be possible to take the advice of a song “Don’t Worry, Be Happy”, but you can be happy despite having things to worry about.  It’s your choice!!  Be Thankful…Be Happy.

Fran Watson

P.S. Check out this Successful Habits Free PLR Pack

P.P.S. Quotes on Happiness

Happiness is  ……

1.  Loving and approving yourself exactly as you are.
” Loving yourself makes you feel good and happy”  –  Louise Hay

2.  “Happiness depends upon ourselves.” -Aristotle
      We are 100% responsible for our own happiness.

3.    “Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.”         –  Herman Cain

4.   “We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have.”         –  Frederick Keonig

5.     Happiness is to live in the present moment and not constantly living in expectations about the future or worry about the past.

6.   “Happiness is when what you think, what you say, and what you do are in harmony.”        –  Mahatma Gandhi

7.   “When one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one that has been opened for us.”
-Helen Keller


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Happiness Is A Choice

Happiness Is A Choice

How Happy Are You? – Questions to Ask Yourself

A desire to be happy is something that almost everyone has in common. But it is not always easy to create happiness, nor to decide whether you are happy once you feel you should be in this particular state of mind. Every life will have ups and downs, and so it is helpful if we have a gauge by which to judge whether we have achieved happiness or not.

Do I Wake Up Excited about the Day?

This is a tell-tale sign about your inner happiness. Do you wake up each morning ready to face the day, or do you feel anxious and fearful? It is difficult to be happy if you are starting off each morning in a negative way.

Do I Look Forward to My Main Occupation?

Whether you are working, attending school, or doing something else… you should feel a sense of anticipation when you think about being there. There are certain things we must do, like pay the rent, so your decision to work may not be an option. You do, however, have an option as to where you work. If you don’t like it, change it.

Do I Enjoy the People I Spend Most of My Time With?

The people you spend the majority of your time with are the people who will have the greatest influence on you. If they are bitter, discouraging and lack motivation, chances are that you eventually will become the same type of person. If your friends are not uplifting, find new ones. Spend your extra time with those who will cause your life to be more joyful, and will help you create positive memories that will bring long-term happiness.

Do I Like Who I Am?

A key component to happiness is liking and loving yourself for who you are. If you don’t, then you need to figure out why. Make necessary changes, and then choose to love yourself despite your flaws.

Do I Dread or Look Forward to My Future?

Happiness includes feeling confident and secure about your future. We live in uncertain times, but that doesn’t mean that we have to live every day in fear. Grow your confidence in small ways, and consider counselling if you feel more than occasional stress when you think about the future ahead.

Do I Know My Life Purpose?

Everyone has a life purpose. There is something about you that makes you a unique gift to the world. If you have not discovered this about yourself yet, your self-esteem will suffer, as will your happiness. There are many questionnaires and books dedicated to discovering your life purpose. Consider investing your time to learn more and find what makes you feel most fulfilled in life.

Being happy is not a frivolous desire. It is important to know how you are wired and what it takes to be happy with yourself and your life. By asking yourself these questions and then taking a moment to think about your answers, you will be well on your way to a life of true happiness.

Seven Mantras to Increase Your Happiness

There are many ways you can increase your happiness, and several tricks that don’t require much preparation or effort. Our words have power, and by repeating mantras to yourself throughout your day, you will find that feeling happy begins to come naturally to you. Here are seven mantras that, when repeated often, can change your life.

1. I Am Amazing

These three words can help prevent you from falling into a slump of self-hatred. Too many individuals do not have respect for themselves and forget that they are amazing, beautiful and one of a kind. Repeat this mantra often so the words will come to you when you need them the most.

2. I Am Grateful

Gratefulness is a sure way to gain happiness. When you are grateful, you are making an effort to remind yourself of the good things in your life. In turn, this positive attitude attracts even more good things.

3. I Love Myself at All Times

One of life’s most important lessons is to love ourselves. If you feel as though you haven’t quite gotten to a point of full self-love and respect, then repeat these words until you do. Say them when you are pleased with yourself, as well as when you are angry and disappointed in yourself.

4. I Am a Magnet to Good Things

Believing that good things and positive situations are headed your way, will actually help them do so. Thinking of yourself as a magnet to everything that is amazing will draw those things to you. Your self-confidence and positive spirit attract what they put out, and you will see your life becoming enriched as you repeat this mantra often.

5. I Attract Healthy People into My Life

Even in the best circumstances, the wrong people will keep us from going far. Create a circle of friends who are hopeful and positive just as you are. Avoid drama, and repeat this mantra to yourself when you are tempted to get sucked into someone’s negative energy.

6. I Can Do Anything I Set My Mind To

Believing in yourself and having confidence in what you can achieve will take you far. When you know that you can do anything you set your mind to, you will find unlimited happiness in that knowledge. Speak these words when you are struggling to change your situation, and know that you have the power it takes to do so.

7. I Have a Purpose

No matter how much money a person makes or how much they accomplish, life will feel pointless and void without a sense of purpose. There are plenty of books written on the subject that can help you analyze your life and find out what your specific purpose is.

Think about the things you love and are drawn to, and what gives you your greatest feeling of satisfaction. You have something special to offer the world, and this mantra reminds you of that fact.

Our words hold much power, and mantras are a great way to set us on the path to happiness. When you use your words to bring positive things into your life, you will find happiness. Repeat these mantras and find out what a difference they will make for you.

To increasing your happiness

Fran Watson

P.S.  Click hereHappiness is a Choice for a special report on Happiness


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Bill Platt

Lessons Learned From Failures by Bill Platt

“I will be honest… I don’t like talking about those times when I get things wrong… My screw-ups are instructional, but I don’t like dwelling on them too much.”

Bill shared the following in a recent email:  “When I first started producing training guides, I had one really embarrassing failure, which ended up teaching me some really valuable lessons.

In that case, I spent 26 straight days producing a comprehensive training program with Sam England… It was his first training product and my second.

We spent 26 days preparing the training, another 3 days setting up our sales page, and half a day trying to figure out how to set up a product on WarriorPlus.

When we launched that training and offered it for $17, we were really excited about its potential. Half way through, we dropped the price to $10. We answered all questions that came to us, and we were waiting for sales to take off… They never did… After seven days on the market, we had only sold 10 copies and we had earned about $60 each. LOL $60 for 29.5 days work! Oh my gosh… It was so disappointing.

If I would have given up at that point, maybe you would have never known my name.

A lot of the people who sent us questions pointed to how much detail we had included in the training. People seemed to believe that we were overwhelming them with information. And, I can see that. It was six hours of video, a 120-page PDF, and several cheat sheets, delivered over the course of four modules.

These folks made an interesting argument. They said they felt that even the $10 price tag was too much, because they would need to spend 6 to 8 hours going through the training to see if they had spent their money well. Of course, they could ask for a refund, but they would never get their time back if our training sucked.

Sam and I are not people who give up easily, and we were actually listening to people who offered feedback to us.

We figured we had enough material that we could actually split up the entire package into several smaller packages and offer people something that would take a lot less time to consume.

So we extracted the 120-page PDF from the big package, wrote a new sales page, then launched it again at $10. After just a few hours, sales were strong enough to try increasing the price. We eventually raised the price to $17, and we went on to sell nearly 500 copies. The training received outstanding reviews, and we had only three refund requests.

After our initial failure, we were able to sell far less information at a much higher price point.

LESSON #1 – The price people are willing to pay for your books is directly related to the amount of value the buyer feels they will receive from owning your book.

LESSON #2 – Shorter is often better.

LESSON #3 – You can often fix a failing offer, by making minor changes to your offer and putting a new sales page on it.

LESSON #4 – If you are willing to learn from your failures, you can often create better outcomes.

LESSON #5 – You can sometimes charge more money for less content, if you make a compelling case for someone to want to own your book.”

“Which brings me to the point of this email…

As book authors, we are in total control of our business, and we can change things as necessary to achieve the goals we want to achieve.

It is the amount of value that people will find, which will determine the success of my book.

If I give good value in my book, people will be happy to buy it.

This is the lesson I would like you to take from this email…

If I can deliver the information my buyers want in 10 pages, instead of 120 pages, then I can write and publish twelve books in the time it would have taken me to write one book.

And curiously, I can often charge the same price or more for the 10-page book, than I charge for the 120-page book.

I wanted you to understand these concepts, because they are key to getting the value from Paul Coleman’s “6-Page Amazon Royalties” training.

Paul has discovered a large number of books that are being sold on Amazon and Etsy, for 5.65 to 6.95, and the books are getting dozens and hundreds of 5-star reviews!

Inside this training, Paul explains what makes these books attractive to consumers, how to create them easily, and he also brainstorms dozens of potential angles that you could use to crank out these books quickly, with many links to sample books in each genre.

Think about this for a minute…

The authors of these books are writing 6-page books, selling them on Amazon and Etsy, and they are selling their books for 5.65 to 6.95 like clockwork.

One of the sampled books has over 900 reviews, 83% of which are 5-star reviews. It is selling for $5.65 and generating $1800 per month in author royalties.

Another sampled book is selling 500 copies per month.

Yep. I liked this training, and I suspect you will as well.

p.s. Paul’s “6-Page Amazon Royalties” demonstrates a lot of the lessons I shared with you in this email… His training is jam-packed, full of really valuable information, and completely contained inside of an 18-page PDF.

p.p.s. There are no up-sells with this offer.

Do check this out…

Click Here to Get Your Copy…

Sign up for your own emails here:

Bill Platt
Ponca City, Oklahoma USA

I hope you will check out Bill and all the great advice he has to offer on writing your books and take note of his advice on facing failure and moving on!!!

Fran Watson

Fran Watson, Career Counsellor

Here to help you

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Don’t Quit

Most Overnight Successes Are Years In The Making

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”  Thomas Edison

I’m going to let you in on a little secret. Most, if not all overnight successes you see are actually years in the making. Sure it may seem that a group or a person becomes an overnight hit, or that a business owner hits it out of the park all of a sudden. It seems so easy, so effortless, and so lucky, doesn’t it?

What you don’t see is what it took to get to that point. You don’t see the years of practicing, trying, and failing. You don’t see the hundreds or thousands of times they had to try again. You don’t see all the sweat, tears, and disappointment of the overnight success. That’s why it’s easy to be a little jealous and to think that these people just got lucky.

The secret to becoming an overnight success, or have any type of success in any area of your life is to not let failure stop you. When you mess up, when people let you down, when things don’t work out the way you’d hoped, you don’t give up. Instead, you get up, your dust yourself off, and you try again. You gain experience, you learn from each failure, each mistake, and each disappointment and you get back to work. It doesn’t matter what area of your life you want to improve or what lofty goals and dreams you want to reach.

Start Small

The easiest way to embrace risk, and potential failure, is to start small. Learn to say yes to small things in your life, even if there’s a chance you’ll mess up or don’t get the results you would like. Say yes to a coffee date, say yes to work on a new project at work, say yes to try a new method for gaining customers.

Start small and you don’t have a lot to risk. If it fails, it’s not a big deal. But, if it works out, it gives you the encouragement you need to keep going and try something else.

Get In The Habit Of Taking Risks And Trying New Things

Starting small also allows you to get into a habit of taking risks and trying new things. And that’s a good thing. Make an effort to say yes more often and make it a new habit. It’s not easy if you’re a cautious person who likes to weigh the pros and cons and only commit to something new once you know you can do it. Breaking out of that habit isn’t easy, but you can do it by making an effort to say yes and take those risks on a regular basis.

As you start to embrace risk and fail more often, you’ll also learn that failing isn’t the end of the world. In fact, it isn’t even a bad thing. If nothing else, failing means you’re trying and sooner or later you will succeed.

Focus On What You’re Learning

Not only that but with each failure there’s a lesson to be learned. By embracing failure, and paying attention to that lesson you’ll get good at whatever you’ve set out to do and you’ll do it fast. The faster you fail, the faster you’ll learn, and thus the faster you’ll succeed. Start embracing those failures, take those risks and reach your goals in record time.

The secret to your success is to use failure to your advantage. Use it to push you towards trying one more time. Learn from the mistakes you make and learn to embrace failure. The faster you fail, the faster you’ll learn and get better. And that, of course, means that the faster you fail, the faster you’ll reach your goals in the end.

We think of failure as something negative, when it’s not. Successful people come to realize that. They may make it seem like everything is falling into their lap, but when you start to dig a little deeper they have their share of failures. What sets them apart is that they don’t mind those setbacks and mistakes. Instead, they use them to learn, get better, and stay motivated. And that’s what it takes for you to become an overnight success as well. Are you ready to embrace failure and try again until you too become an overnight success? If so, it’s time to get to work and start failing fast.

Never Give Up

The only way you’ll truly fail is when you give up. When you’re trying to get faster and better, when you’re working hard to reach your goals in life, giving up simply isn’t an option. You can’t let yourself get beat. Instead, you try again and again, learning from each failure and getting better at what you do along the way.

Here is a poem for you to live by for 2021!

Don’t Quit


When things go wrong, as they sometimes will,
When the road you’re trudging seems all uphill,
When the funds are low and the debts are high,
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest, if you must, but don’t you quit.

Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about,
When he might have won had he stuck it out;
Don’t give up though the pace seems slow–
You may succeed with another blow.

Often the goal is nearer than,
It seems to a faint and faltering man,
Often the struggler has given up,
When he might have captured the victor’s cup,
And he learned too late when the night slipped down,
How close he was to the golden crown.

Success is failure turned inside out–
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far,
So stick to the fight when you’re hardest hit–
It’s when things seem worst that you must not quit.

– Author unknown

To becoming a success by failing!!

Fran Watson

Fran Watson, Career Counsellor

Here to help you

P.S.  Here is another of my friends who is failing forward:  Ruth Bowers of Ritchie Media

P.P.S.  Here’s an article from Arlene Dickinson of You Inc and Shark Tank on the benefits of failure

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Famous Failures

Walt Disney

Even the unhappiest of beginnings can’t hold you back when you have drive and determination.

Meet Walt Disney. You’ve heard the name before, whether from the beloved mouse who’s graced our TV and movie screens for almost a century, to Frozen and a whole slew of animated and live-action movies our kids beg us to watch repeatedly.

Disney never set out to become a household name, even though that’s what happened. In fact, his beginnings have a whole lot more to do with escaping from a bad situation and trying to find his place in the world.

Walt Disney grew up with a father so cruel and abusive that Walt’s elder brothers couldn’t leave home soon enough. Walt himself made his escape before he was even fully grown. He lied about his age so he could run away and join the army and became an ambulance driver in WWI.

With such rough beginnings, it should come as no surprise young Walt kept drawing as a way to hold onto his sanity in difficult times. After the war, he tried to make a living off his drawings, first as an apprentice to an animation studio, then later in a studio of his own, which he formed with the help of his brother. He failed dismally.

Not one to be easily put off by failure, Disney dug in his heels and tried again. He headed for California, which he felt was the future of the movie industry and set up shop. Here he had success with Oswald, a cartoon rabbit that the public loved. So did the unscrupulous people he was working with. His animators were stolen right out from under him, as was the very character he’d created.

Most people probably would have quit somewhere around here. Not Walt. He instead created a mouse named Mickey and kept going.

From there, Disney never rested. He tried his hand at a full-length animated film with Snow White and the Seven Dwarves, which became very successful. On the other hand, he also tried things that were considered ‘flops,’ such as Fantasia and Pinocchio. His was a career full of ups and downs. When he opened Disneyland, just about everything that could go wrong, did. He simply dug in and worked harder to make it the success he knew it could be.

The life of Walt Disney teaches us many things. First, it doesn’t matter where you begin. The point is to get started. Second, you can’t let disaster get you down. You simply need to pull yourself up and move on without looking back. No matter where you are in life, keep going. The only thing that can hold you back is you.

Jello and more

It’s easy to become frustrated with something and decide to quit instead of persevering.  It’s easier to give up than to continue on, but the rewards often come when you keep on going.  For instance:  How many of you have eaten Jell-O?  In 1895 Pearl Wait invented Jello, but it didn’t sell and Wait sold the product rights to Orator Woodward.  It still wasn’t selling and Woodward offered the rights to a plant supervisor for $35, but he said no.  Just when he was about to write off his investment, people began to buy Jello and by 1906 he was selling nearly one million dollars’ worth a year.

Gail Borden had the following words inscribed on his tombstone:  “I tried and failed, I tried again and again and succeeded.”  Borden was over 50 years old before one of his many schemes finally paid off.  Although he drew the first topographical map of Texas and coined the slogan “Remember the Alamo!” he is primarily remembered for his method of preserving milk by condensing it.

In the early 1920’s a young man named DeWitt Wallace thought he could make money selling secondhand magazine stories.  He began publishing a monthly selection of stories collected from other magazines and called it Reader’s Digest.


Parker Brothers sent a personal rejection to Charles B. Darrow about his new game stating that there were dozens of reasons why it would never sell.  In the company’s opinion, his real estate board game was a model for everything that a game shouldn’t be.  Can anyone guess the name of his game?  Monopoly  A few months later they had to eat their words.  Darrow actually did not invent the game, he simply patented it.  It was actually invented in 1904 by a woman named Elizabeth (Lizzie) Magie.  She had offered it to Parker Brothers, but they turned it down.  Darrow was given a handmade copy of her game and then designed his own game board out of linoleum, and created the game as we know it now.  Parker Brothers bought the patents belonging to Darrow and to Lizzie Magie.

There are more stories about people who succeeded when everyone around them thought they would fail.  People like  Chester Carlson – Xerox,  William Lear – Lear Jet, Orville Redenbacher – Popcorn, Frederick Smith – Fed Ex, Colonel Sanders – KFC.

Come back and find out more.

So, the moral of this post is – keep trying, keep moving, keep working and you will succeed at your endeavours.

Fran Watson

Fran Watson, Career Counsellor

Here to help you

P.S.  Over the next few weeks I will also be posting about some of my friends who didn’t quit when things got tough.  People like Angela Wills and friends: How We Made the Best of 2020


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