Do you take a lunch break, make time for breakfast, and honor a regular dinner schedule each day? Or do you watch TV, scroll on your phone, or eat at your desk while catching up on work emails? If you identify with the latter, you’re not alone. More than 70% of Americans admit to multitasking with media while eating.

Of course, if you're enjoying funny cat videos, serene landscapes, or ambient sounds of a rushing river, by all means, continue. But most of us aren’t consuming content that brings us peace and calm. Instead, we’re often overstimulated or stressed by what we see on our screens.

The issue here is significant. The body shuts down major digestive processes when it senses stress. Moreover, when we’re distracted, we tend to chew less and swallow quickly. This means the food we eat under stress doesn’t break down properly, so our bodies miss out on essential vitamins, minerals, and nutrients, often storing food as fat or eliminating it, leaving us still hungry, stressed, and possibly overweight.

Instead, try to make your meal times peaceful. Turn away from your computer and take in your surroundings. Have a calm conversation with a friend. Aim for each meal to last at least 20 minutes, chewing thoroughly to give your body a head start on digestion.

​This simple change can lead to eating less, feeling more relaxed, and even losing weight, all by slowing down and being present while you eat.

One way mental stress manifests in our lives is through the inability to express or honor ourselves in relationships with others and the world. This often stems from insecurities built up over time or traumatic experiences where speaking up didn’t go well, creating a fear of doing so.

This leads to not being honest with ourselves. We may know we’re not representing ourselves truthfully but worry more about how we’ll be received and accepted by others. This is also the foundation of people-pleasing—prioritizing others' happiness over our own authenticity.

Honesty should come second only to loving kindness. However, being honest with ourselves is also an act of loving kindness. We often worry about how our truth will affect others and neglect the impact on our own mental health when we suppress our needs, words, beliefs, and actions.

Many authors have explored this concept. Brad Blanton, in "Radical Honesty," argues that every time we don't speak our truth, we carry around the emotional and mental baggage of the suppressed truth. He advocates for putting everything out there immediately, right or wrong, to bring it into discussion, knowing that you may need to adjust your truth once spoken. Don Miguel Ruiz, in "The Four Agreements," emphasizes being impeccable with your word—a form of honesty. He advises against saying things you don’t mean and ensuring every word is loving, kind, and honest.

Living authentically and sharing your truth is not about always being right or having the final say. It’s about allowing yourself to be vulnerable, which can encourage others to be vulnerable too. You might find that the very truth you feared would lead to rejection actually brings you closer to others.

Key Takeaways

Take a moment today to reflect on your own truth and consider sharing it with the people in your life. You might be surprised at the positive changes it brings.

What do you do to create joy and happiness in your life? Not the joy from watching your child overcome life's challenges or the pride in an employee's success, but the joy that you create for yourself, perhaps even when you're alone.

Many of us excel at doing things for others but often neglect our own needs. It's easy to get caught up in the daily grind, feeling overwhelmed, exhausted, and even resentful of the endless tasks we believe are necessary to keep life on track.

Consider the oxygen mask theory: you must put your own mask on first before helping others. Or the empty cup theory: you can’t pour from an empty cup, so you must fill yours first before helping others. Both illustrate the importance of self-care. It’s crucial to make time for yourself to do what you love, even if it doesn’t seem to fit into your busy schedule.

Life has a way of forcing self-care upon you if you don't prioritize it yourself. Proactively practice self-care—whether it's watching a movie, going for a hike, attending a yoga class, or hanging out with friends—before you become overwhelmed and emotionally drained.

When you take care of yourself, your emotions are healthier. You can show up better for everyone in your life. You'll be a better parent, friend, and boss when you model self-care and well-being.

​Key Takeaways

Take a moment today to schedule some time for yourself. Your well-being is worth it!​