Cris Welsh • October 3, 2022

How to Improve Yourself

Perhaps you want to learn new things, replace bad habits, become more productive, find emotional balance, or improve your relationships? 

Whatever it is, we’ve put together this guide to help. It features 20 practical self-improvement ideas that you can use to develop yourself.


But remember, developing yourself takes time and dedication, so be kind to yourself.

It’s not easy to rewire our habits, change our perceptions, and learn new things. We also need to find the courage to step into the emotional discomfort that arises when we move beyond our comfort zones.


1. Take an Online Course

Taking an online course is a great way to learn new skills, expand your mindset, and improve yourself.  Whether you want to learn digital marketing, photography, or programming, there are so many amazing free online courses. 


2. Learn a Language

Learning a new language is a great way to work on yourself, explore a different culture, and change your way of looking at the world. Plus, learning a new language can open up new travel possibilities and introduce you to many new potential friends.

If that’s not enough, you’ll also get the perfect opportunity to practice valuable life skills, such as patience, perseverance, dedication, and hard work. 


3. Learn to Play a Musical Instrument

Just like languages, music can open you up to a whole new world. Learning an instrument can be a fantastic way to join a dedicated community, find a healthy method of emotional expression, and develop a life-long passion.

So, if you’ve always wanted to play a musical instrument, there’s no time like the present! Plus, there are tons of free tutorials online to get you started.


4. Start a Business

Starting a business can provide many of the same benefits of learning a language or instrument. However, there’s a bonus benefit: you can also make money.

There are many different types of businesses you can start such as freelancing, consulting, and teaching online.


5. Read More

Do you wish you spent less time on social media, YouTube, or Netflix? Reading is a great alternative. Many of the most successful people in the world value reading as a way to improve themselves every day.


6. Stick to an Exercise Routine

There’s a reason why successful people exercise regularly. It boosts our immune systems, gives us more energy, and can regulate our hormones and emotions, which helps us stay focused and motivated.. If you want to begin exercising regularly, consider downloading an exercise app, working out with a friend, or setting a daily goal, no matter how small.


7. Eat Healthier

With so many unhealthy options out there, it can be challenging to eat healthily.

However, our diets have a massive impact on our happiness, wellbeing, and success. What we consume can heal us or hurt us.  There’s an Indian ayurveda proverb that says, “When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need.”

When trying to change a bad habit, start small, and focus on consistency. For example, you could start by eating at least three types of fresh fruit and vegetables every day.


8. Watch and Listen to Positive Media

The saying, “you are what you eat,” also applies to everything we consume, such as the things we listen to and watch. Every podcast, movie, and social media post that we consume impacts our mental and emotional states.  In fact, a new study has proven that social media causes negative effects on wellbeing, and increases feelings of depression and loneliness.

Eek. Consider your media habits. Is there anything that you regularly consume that could be harming your mental or emotional health?


9. Learn to Rest Deeply

These days, there’s so much to do: Work, study, read books, watch TV, listen to podcasts, catch up on social media, message friends, run errands, clean, travel, shop, cook, exercise…

It never stops, right?

Here’s the thing: Sometimes, we just need to do nothing – literally, “no-thing.” The writer and meditation teacher Sylvia Boorstein wrote, “Don’t just do something, sit there!” So, try to sit quietly, watch the sunset, and spend time in nature with your wonderful self.  Just be.

This can feel incredibly uncomfortable at first. However, learning to be with yourself without distractions is an essential part of meaningful self-development.


10. Start Meditating

According to some reputable scientific studies, meditation can help to:

  • Reduce stress and anxiety
  • Promote emotional health
  • Enhance self-awareness
  • Lengthen attention span
  • Reduce age-related memory loss
  • Generate kindness
  • Help fight addictions
  • Improve sleep
  • Control pain

Sold? Awesome! 

There are countless meditation teachers out there, such as Tara Brach and Joseph Goldstein. You could also check out meditation apps, such as Headspace.


11. Plan Your Goals Then Schedule Time to Work on Them

French writer and pioneering aviator, Antoine de Saint-Exupéry, once said, “A goal without a plan is just a wish.”  In other words, turn your wishes into goals by creating a plan and scheduling time to work on them. To-do list apps can help.


12. Start Journaling

Journaling provides many health benefits. Research shows that expressing your thoughts and feelings in this way can:

  • Decrease the symptoms of asthma, arthritis, and other health conditions
  • Improve cognitive functioning
  • Strengthen the immune system
  • Counteract many of the negative effects of stress

It’s also a great way to stay focused on your goals and increase your feelings of gratitude and happiness.


13. Start a 30-Day Challenge

The software engineer Matt Cutts said, “If you really want something badly enough, you can do anything for 30 days.” So, is there something you’ve always wanted to learn or do? 

Whether it’s starting a business, writing a novel, or exercising every day for 30 days, give it a go. The results may surprise you.


14. Confront Your Fear of Failure

Everyone fears failure to some degree. But as the Businessman George Addair once said, “Everything you’ve ever wanted is on the other side of fear.”

If you want to improve yourself, consider working on overcoming the fear of failure.

To get started, try Noah Kagan’s coffee challenge. This entrepreneur suggests that you walk into a coffee shop and ask for 10% off – for no reason – then wait for a reaction. 

Kagan says, “If you go ahead and ask for 10% off coffee, I guarantee that you will learn something about yourself that will surprise you.”


15. Observe Your Emotional Reactions

Our emotions can often overwhelm us and make us behave in ways we’d rather not. That’s why learning to observe your emotions and managing your behavior is a vital part of improving yourself. Doc Lew Childre, an author and the founder of the Heartmath Institute, said, “Learning to ‘just say no’ to emotional reactions isn’t repression. Saying ‘no’ means not engaging the frustration, anger, judgment, or blame. Without engagement, you won’t have anything to repress.” Try sitting for a few minutes each day and just observe how you feel. You could be surprised by what you discover.


16. Develop a Way to Express Yourself

Chris Martin, the singer-songwriter and frontman of the band Coldplay, said, “You’ve got to express yourself in life, and it’s better out than in. What you reveal, you heal.”

How can you express yourself in a healthy way? There are so many ways to express your emotions, such as art, music, writing, and sports. Start developing a healthy outlet.


17. Work with a Licensed Therapist

Let’s face it: Everybody struggles with their emotions sometimes.

And these days, it’s very common for people to work with a therapist to improve themselves. Many successful, respected people like J.K. Rowling, Emma Stone, and Michael Phelps all promote therapy’s benefits.

Working with a licensed therapist is one of the best ways to improve yourself. These trained professionals can provide guidance and support when it comes to navigating your emotions.


18. Identify Ways to Grow Relationships

What relationship habits could you improve? Perhaps you could spend more time with people you care about or listen to them more than you speak? 

The journalist Doug Larson once said, “Wisdom is the reward you get for a lifetime of listening when you would have rather talked.”

Once you’ve identified a way to improve your relationship skills, start practicing.


19. Create Ways to Meet New People

One of the best ways to improve yourself is to meet new people. 

Not only will this give you a chance to practice your social skills, but you’ll also be exposed to new ways of looking at the world. As the entrepreneur and speaker Jim Rohn said, “You are the average of the five people you spend the most time with.”

Find ways to meet new people that are likely to lift you up and inspire you. For example, if you want to improve your fitness, consider joining a local gym class or yoga studio.


20. Set Your Boundaries

Another great way to work on yourself is to set boundaries in your relationships. Our boundaries (or lack of boundaries) shape our relationships – and as a result, our lives.

The poet Gerard Manley Hopkins said, “Your personal boundaries protect the inner core of your identity and your right to choices.”

Is there something someone always does that you wish they didn’t? How could you compassionately deal with this issue?


“When we fail to set boundaries and hold people accountable, we feel used and mistreated,” said author and psychologist, Brené Brown. “This is why we sometimes attack who they are, which is far more hurtful than addressing a behavior or a choice.”


At Eaton Chiropractic we look at your body and your life as a whole. If you have a friend, family member or coworker who is looking to truly elevate their health have them give the team a call at 770-429-9733 for an initial consultation done at our expense. We are in network with all insurance, including Medicare and Kaiser.


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Top 10 reasons to make a list!

By Cris Welsh • October 30, 2023
Two of our most time-tested and influential texts are lists of ten: The Bill of Rights and the Ten Commandments. The first defines basic freedoms in the United States and the second presents requirements for living as moral human beings. Each of these profound texts is simply a list: an ordered sequence of items with a brief description accompanying each item. 1. Externalizing what we need to remember. Lists are useful because they document what we ordinarily forget. Memory strongly prefers internal structure, and without this structure, remembering is hard work. Unlike stories—in which events are connected by cause and effect—items on a list have no internal structure, except verticality. The first item on a list does not cause the second. A series needs to be written—otherwise, we will forget what’s on it. 2. Remembering across contexts. When we retrieve a memory, it is often retrieved in context. Without the right context, we have difficulty remembering. That’s why people can forget why they came into a room—the initial encoding context was in a different room. Lists provide an effective, context-free method for remembering. 3. Resonating with our serial processing. We naturally take things one at a time. What feels like parallel processing is often sequential, with several tasks performed one at a time quickly. The linear layout of a list is friendly to our serial processing. 4. Adding without restructuring. We can amend a list by simply adding to it. A list is not an outline that requires rearrangement with each additional item. (If we want a carefully ordered sequence, we can simply renumber and then reorder.) 5. Generating new items. While creating a list, a new item can act as a retrieval cue for another item. Each new item on a list can encourage memory for another important item. 6. Concision. Lists convey a lot of information in relatively few words. Lists are concise and orderly distillations—small and digestible, like tapas. With complicated subjects such as nutrition, health, music, or dating, thematic lists impose a simple structure on complexity. Such lists provide quick and focused reading. And if we want to find out more, we can access information by following the links. 7. Lending a sense of accomplishment. Completing items on to-do lists provides satisfaction, allowing us to see what we’ve done. Without a list, once we’ve done something, we don’t need to remember it anymore, so we forget what we've accomplished. 8. Decision Making. Lists can help with decision-making. Listing the reasons for and the reasons against a particular option allows us to perceive the decision all at once, without having to keep in mind the entire jumble of reasons. The most effective aid for complex decisions is still two lists: pros and cons. 9. Breaking habits. We don’t need to list what we habitually do. We leave items off our grocery lists that we always buy. However, if we have a habit we want to reduce or eliminate, then a “Not-to-Do” list is helpful. Many New Year’s resolutions include behaviors not to do. For me recently: Do not get distracted by news notifications; do not eat crackers at the computer. 10. Saving time. Lists are easy to write and efficient to read. There’s no need for complex sentences or paragraphs. Important points can be written and identified quickly, especially compared to blocks of text. The most popular type of article on news platforms is the listicle—an essay in the form of a list, with each item accompanied by a brief description. Often these are self help articles, with a series of observations on how to achieve a goal. And if the number of items is in the title, then we know beforehand how much time and cognitive energy we will need to devote to the article. At Eaton Chiropractic we look at your body and your life as a whole. If you have a friend, family member or coworker who is looking to truly elevate their health have them give the team a call at 770-429-9733 for an initial consultation done at our expense. We are in network with all insurance, including Medicare and Kaiser

8 Benefits Of Having A Pet

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By Cris Welsh • October 2, 2023
As you get older, it’s important to make time for stretching and balancing exercises. Since bone density decreases as you age, falls put you at a greater risk for fractures. To strengthen your balance, you should aim for 60 minutes of daily activity (like walking, tai chi or chair yoga) and perform the following stretches and exercises. If you work to keep full range of motion in your joints, it helps you take longer strides when you walk, and prevents you from tripping and falling over your own feet. 1. Doorway stretch Stand in a doorway and brace your forearms against the doorframe. Keep both arms at right angles—your body should look like a football goal post. Place one foot in front of you and one behind so they're in two different rooms. Push your front leg through the doorway and hold 20-30 seconds per side. You should feel a strong but comfortable stretch across the front of your chest. 2. Calf stretch Facing the wall, stand about 3 feet back and put your right foot behind you with toes facing forward. Keep your heel on the ground and lean forward with your right knee straight, arms on the wall for balance, if needed. Hold for 30 to 60 seconds per side. You should feel a strong but comfortable stretch in the calf of the back leg. 3. Shoulder rolls Sit tall with feet flat on the floor. Roll your shoulders up, then back, down, and forward in a smooth, circular motion for 5 to 10 reps (repetitions). Repeat in the other direction. 4. Knee to chest Lie on your back with your knees bent and your feet flat on the floor. Bring one knee to your chest. Keep your lower back pressed to the floor. Hold for 15 to 30 seconds. Lower the knee to the starting position and repeat with the other leg. Do 2-4 reps on each side. 5. Ankle rolls Stand on one foot. Raise the opposite foot a few inches off of the floor. Rotate your raised ankle in a circle in one direction, 10 times, and then change directions. Switch legs and repeat. 6. Heel-to-toe walking Stand next to a counter or table with one hand on it for support. Position the heel of one foot just in front of the toes of the other foot, almost touching. Focus on a spot in front of you and walk slowly in a line for 20 steps. Or, you can face the counter, and put both hands on it. Step your feet apart and together and repeat. 7. Sit to stand Sit in the middle of the chair. Place hands on opposite shoulders with arms crossed in front of your chest. With feet flat on the floor and a straight back, rise to a full standing position and then sit back down again. Do 10-15 reps. 8. Biceps curls Hold light weights in your hands at your sides with palms facing in. Bend your elbows toward your shoulders while turning your palms up. Return to the start, and repeat for 10-15 reps.  At Eaton Chiropractic we look at your body and your life as a whole. If you have a friend, family member or coworker who is looking to truly elevate their health have them give the team a call at 770-429-9733 for an initial consultation done at our expense. We are in network with all insurance, including Medicare and Kaiser

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9 Lessons We Can Learn From 100 year olds in the Blue Zones

By Cris Welsh • August 29, 2023
Many groups of centenarians (people 100+ year old) are living around the world today. Author Dan Buettner teamed up with National Geographic and sought out these groups and places, compiling his findings into two editions of his book, The Blue Zones. The title is what he calls the centenarian groups he found in the Barbagia region of Sardinia, Italy; Ikaria, Greece; Nicoya Peninsula, Costa Rica; Seventh Day Adventists of Loma Linda, Calif.; and Okinawa, Japan. With a team of medical researchers, anthropologists, demographers, and epidemiologists, the author searched for evidence-based common denominators among all of these places. He found nine things in common between the five groups: 1. Move naturally Emphasize incidental activities such as walking to work or school, cycling, walking when talking on the phone. Work in your garden or yard with hand tools rather than mechanical conveniences. 2. Know your purpose Have a reason for waking up in the morning. According to the author, knowing your sense of purpose adds up to seven years to your life expectancy. 3. Take it easy / banish stress Even people in the Blue Zones experience stress, but they’ve created routines to shed stress, whether it’s meditating, napping, or going to happy hour like the Sardinians. 4. Don’t over eat The Okinawans call it Hara Hachi Bu, and it’s a mantra that reminds them to stop eating when they’re 80% full. 5. Eat plants Beans are a cornerstone of most centenarians’ diets, with small portions of meat consumed five times per month on average. 6. Drink in moderation, if you choose Moderate and regular consumption of alcohol—1 to 2 drinks per day— is also a common theme among Blue Zone inhabitants. But only if this fits with your ethos—a group of Seventh-day Adventists in California abstain from alcohol and are still in a Blue Zone. 7. Belong to a spiritual community Denomination doesn’t seem to matter, but belonging to a spiritual community that shares beliefs was a common theme among Blue Zone inhabitants. 8. Put loved ones first Put families first, including investing in your children, committing to a partner, and keeping aging parents and grandparents nearby. 9. Stay social Build a social circle that supports healthy behaviors. Happiness is contagious.

Yoga for Balance: Senior Stretching

By Cris Welsh • August 19, 2023
Yoga is an ideal activity for the elderly population. One area where yoga can be particularly beneficial is in fall prevention. Yoga can improve balance and fall prevention in elderly peopleYoga can improve balance and fall prevention in elderly people. Falls are a major concern for the elderly population. According to the US Centers for Disease Control and Prevention (CDC), falls are the leading cause of injury-related deaths among adults aged 65 and older. Falls can also lead to serious injuries such as broken bones, head trauma, and even death. This is where yoga comes in. Here are 5 yoga poses that can improve balance and prevent falls of the elderly. Yoga can help prevent falls in the elderly by improving balance, strength, flexibility, and overall physical fitness. Balance is a key component of fall prevention. Yoga improves strength and flexibility, which can help to prevent falls by making it easier for seniors to get up from a seated position or to catch themselves if they begin to fall. In addition to physical benefits, yoga also has mental and emotional benefits that can help to prevent falls. It helps to reduce stress, anxiety, and depression, which can lead to an increased risk of falls. Yoga also helps to improve focus and concentration, which can help seniors to better navigate their environment and avoid hazards. Yoga asanas for better balance and fall prevention 1. Mountain pose (Tadasana) Stand with your feet and heels together. As you inhale, draw in your abdominals and exhale to relax your shoulders down and back. Take deep breaths while actively engaging your whole body. This will help the elderly in maintaining their posture. 2. Chair Pose (Utkatasana) Begin with your feet and heels together. Join palms in a Namaste gesture and lift up your arms. Bend your knees and slowly sit back like you would on a chair. Maintain your pelvis parallel to the floor and bend your knees at a 90 degree angle. Keep your back absolutely straight. 3. Tree pose (Vrikshasana) Begin with your feet and heels together. Lift your left leg and place the foot at the inner thigh of your right leg. If this is not possible, you can also place it at the ankle or calf. Join palms in a Namaste and lift up your arms. Repeat for the other leg as well. 4. Thunderbolt pose (Vajrasana) Gently get into a kneeling position on any soft surface. Sit your hip on your heels and arrange the big toes next to each other. Place your palms on your knees, straighten your back and look forward. Hold this position for 2-3 minutes. 5. One foot pose (Eka Padasana) Begin with your feet and heels together. Bend forward until you are parallel to the floor. Slowly lift your right leg up straight behind you. Your right leg, pelvis, upper body and arms should all form a straight line. Focus your gaze on a point at the floor to maintain balance Yoga can help seniors to live a more active and independent life. If you are an older adult, or know someone who is, consider incorporating yoga into their daily routine to help improve their overall well-being and reduce their risk of falls. At Eaton Chiropractic we look at your body and your life as a whole. If you have a friend, family member or coworker who is looking to truly elevate their health have them give the team a call at 770-429-9733 for an initial consultation done at our expense. We are in network with all insurance, including Medicare and Kaiser
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