the ward method

Tag: mental-health

  • How to quiet the negative thoughts.

    How to quiet the negative thoughts.

    How are you approaching this week, calm and grounded, or already spiraling over something random that happened three days ago?
    Same.

    Here’s the truth: our brains love to overthink.
    Especially if you’re creative, sensitive, or tend to feel things deeply.
    You might find yourself overanalyzing everything, from the way you replied to that text, to the tone of your voice on a Zoom call.
    And before you know it, you’re stuck in a loop of “what ifs” and “should haves” that leave you feeling exhausted and disconnected from yourself.

    So how do we stop the spiral?
    Here are 3 surprisingly simple ways I’ve learned to quiet negative thinking, without needing a 10-step routine or a personality transplant.

    1. Name it, don’t nurture it

    The next time a harsh thought shows up, don’t argue with it. Don’t feed it. Just name it.

    “That’s anxiety.”
    “That’s insecurity.”
    “That’s my inner critic trying to keep me small.”

    By labeling the thought, you separate yourself from it. You remind your brain:
    “This isn’t truth. This is just a thought.”
    And that tiny shift in awareness? It changes everything.

    2. Interrupt the pattern

    Sometimes your brain just needs a pattern break. A full-on “we’re not doing this right now” moment.
    When I catch myself spiraling, I do something, anything—to interrupt it.

    A walk. A cold glass of water. A playlist switch. A quick call to my someone who gets it.
    Even something as small as stepping outside barefoot for 30 seconds.

    You don’t always need deep healing.
    Sometimes you just need to change the channel.

    3. Talk to yourself like someone you love

    I used to think being hard on myself made me productive.
    That if I could just “tough love” my way out of a funk, I’d feel better faster.
    Spoiler: it doesn’t work like that.

    The real shift happened when I started speaking to myself the way I speak to people I love.
    Not with fake affirmations or cheesy mantras, but with patience, softness, and understanding.

    You can be growing and still be kind to yourself.
    You can be working on things and still treat yourself like a human being.

    Negative thoughts are going to come and go. That’s part of being human.
    But we don’t have to let them define us.
    You have the power to pause. To question. To choose a softer story.

    This week, if your mind starts spiraling, try naming the thought, breaking the loop, and showing yourself a little grace.

    You don’t have to fix everything.
    Just start with how you speak to yourself.

  • Things I’m obsessed with rn.

    Things I’m obsessed with rn.

    Lately, I’ve been in this really fun, creative little bubble where I just want to romanticize my life and soak up everything that makes me feel like me. I don’t know if it’s the change in season or the fact that I’ve finally stopped forcing myself to hustle 24/7, but I’ve been leaning into the things that spark joy (yes, I said it).

    So here’s a not-so-serious list of things I’m currently obsessed with, no gatekeeping, no judgment, just vibes:

    1. Charcuterie boards, always
    I don’t care if I’m alone or with friends, give me a wooden board, some crackers, cheese, olives, a drizzle of honey, and I’m set. Something about arranging snacks like a little artist with a palette just feels so healing. It’s not even about the food (okay, it kind of is), it’s the aesthetic. It’s the ritual. It’s the pretending I’m in a European indie film.

    2. Getting creative with my wardrobe
    I’m done playing it safe. Lately, I’ve been mixing textures, layering weird combos, and pulling things out of my closet I forgot I owned, just to see what happens. Sometimes it works. Sometimes I look mildly unhinged. But I always feel like me.

    Fashion is basically dress-up for grown-ups, and I’m here for it. If it sparks joy and turns heads (in a good or confusing way), I’m wearing it.

    3. Almond milk cappuccinos
    Is this a personality trait? Maybe. I feel like an off-duty poet every time I sip one. There’s just something about the smoothness of the almond milk and the foam situation that makes me feel centered. Bonus points if I’m drinking it while journaling or pretending to be productive at a coffee shop.

    4. My digital camera
    I recently dusted off my digital camera (not a fancy DSLR, I’m talking early 2010s, blurry flash vibes), and let me tell you: the content is immaculate. It gives everything a nostalgic, artsy energy that iPhones just can’t replicate. I’ve been documenting the random moments, messy dinners, sunsets, outfits I love, trees, and it honestly makes life feel more cinematic.

    5. Books that feel like soul food
    I’m in my “reading to feel things again” era. I’ve been gravitating toward books that either inspire me creatively, make me cry, or make me want to write my own. There’s nothing better than a story that pulls you out of your head and into someone else’s world, especially when it inspires you to show up in your own life a little differently.

    So yep, I’m fully leaning into my artsy, emotional, coffee-fueled era, and I love her.
    She’s romanticizing the little things. She’s playing dress-up for the plot. She’s editing blurry photos like it’s 2008. She’s not taking life too seriously, but she’s savoring it in her own way.

    And maybe that’s what embracing your creative side is all about: letting yourself feel things, follow random sparks of joy, and curate a life that looks and feels like your own little masterpiece.

  • How I’m actually getting sh*t done.

    How I’m actually getting sh*t done.

    I don’t know about you, but I’ve had a love-hate relationship with productivity for years. On one hand, I want to feel like I’m moving toward something, like I’m actually making progress on the million goals floating around in my head. But on the other hand… I also want to lie on the floor and scroll Pinterest in peace.

    Here’s the thing no one really talks about: staying motivated is hard when you’re overwhelmed. And trying to do everything is the fastest way to end up doing absolutely nothing.

    So lately, I’ve been testing out a new approach. I stripped everything back and asked myself: How do I make this feel doable, not terrifying?

    Here are the 2 things that have actually helped me get things done (without the burnout spiral):

    1. The “one thing a day” rule

    Forget the mile-long to-do list. These days, I pick one thing each day that moves me closer to a goal. Just one.

    Some days it’s sending that email I’ve been avoiding. Other days it’s writing half a blog post, or even just brainstorming for 20 minutes. The key is making it so doable that my brain doesn’t automatically resist.

    It might not sound like much, but here’s the magic: one thing a day adds up fast. You build momentum without overwhelming yourself, and you don’t feel like a failure when you can’t tick off 12 tasks in 3 hours.

    2. I romanticize the boring stuff

    No one talks about how boring consistency can be. Showing up every day? Doing the same small tasks over and over? Snoozefest.

    So I romanticize it. I light a candle. I put on a playlist that makes me feel like the main character in a movie where I get my life together. I make my workspace cute. I reward myself for showing up, even if I just crossed off one thing.

    It sounds silly, but tricking your brain into enjoying the process makes a huge difference. You stop chasing motivation and start leaning into rhythm.

    So if you’re feeling stuck, scattered, or straight-up exhausted by your to-do list, let this be your reminder: You don’t have to do it all at once. You just have to start, in a way that works for you.

    Small wins count. Slow progress is still progress. And getting sh*t done doesn’t have to mean sacrificing your peace.

    You’ve got this (and if you don’t today, there’s always tomorrow).

  • Why you shouldn’t take yourself so seriously.

    Why you shouldn’t take yourself so seriously.

    Let me just start by saying: I used to be that person, the one who agonized over every little thing, trying to get life exactly right. Like, if I didn’t have my act perfectly together, I felt like a total failure. And honestly? That was exhausting.

    I think we all get caught up in this trap sometimes, thinking we have to be perfect, or at least look like we do. We want to appear put-together, confident, and in control, even when inside we’re scrambling and second-guessing ourselves.

    But here’s the thing: life isn’t some rigid checklist or Instagram highlight reel. It’s messy, unpredictable, and often downright ridiculous. So why am I spending so much time trying to be serious and “on” all the time?

    That’s when I realized, I needed to lighten up.

    Taking myself less seriously didn’t mean I stopped caring. It just meant I stopped giving my worries and mistakes so much power. Instead of freaking out about every slip-up, I started laughing at them. Instead of overthinking every conversation, I reminded myself that nobody’s keeping a scorecard.

    And you know what? It felt like a breath of fresh air.

    When I stopped obsessing over perfection, I actually became more present. I enjoyed the little moments that would have otherwise passed me by while I was busy stressing. I felt freer to be myself, flaws and all.

    So if you’re anything like me, constantly stuck in your head and taking life a little too seriously, here’s my two cents: try giving yourself a break. Laugh at your awkward moments. Embrace the chaos. Remember that it’s okay to mess up and not have all the answers.

    Life’s too short to be serious all the time, and honestly, it’s way more fun when you don’t take yourself too seriously.

    Let’s make room for more joy, silliness, and realness in this wild ride we call life.

  • No one’s you, and that’s your power(a gentle reminder in a world that keeps trying to shape you)

    No one’s you, and that’s your power(a gentle reminder in a world that keeps trying to shape you)

    There’s this line from On the Road that always hits me in the gut:
    “There was nowhere to go but everywhere, so just keep on rolling under the stars.”

    That kind of wild, free, unfiltered energy, it makes you want to exhale. Makes you want to grab your keys, leave your phone behind, and just drive with the windows down. Because when the world feels heavy, loud, and a little too curated, that’s what we crave. Realness. Stillness. Ourselves.

    But it’s hard, right? To be yourself when everyone and everything is trying to sell you someone else.

    Scroll through your feed and you’re told to be softer but more productive. Thinner but body positive. Confident but not too loud. Authentic but also aesthetically on brand.

    It’s a lot.

    And somewhere between overthinking captions and questioning your path, you can forget who you were before the noise.

    So here’s your reminder, from one soul to another:

    You were never meant to fit.

    You weren’t born to be digestible. To shrink into a category. To shape-shift for likes, for approval, for peacekeeping.

    You were made to take up space. To feel deeply. To cry in public if you need to. To laugh hard at the wrong time. To wear the outfit you love even if it doesn’t make sense to anyone else.

    You were made to make people feel something. Not everyone will like that. But not everyone was meant to be your people.

    You don’t need to have a 5-year plan.

    You just need to have a pulse and a passion and a little bit of faith that if you keep showing up as you, life will meet you where you are. Not where you’re pretending to be.

    We live in a world obsessed with productivity, perfection, and performance. But the best parts of life, the real, electric, human stuff, they don’t live on to-do lists.

    They live in the in-between. In the weird voice you use when you talk to your dog. In the way you sing when you drive alone. In the messy notes app ideas that make no sense but still feel like magic.

    That’s where you live. That’s where your art is.

    When in doubt, choose soul over strategy.

    Because when you show up as the most you version of you, even if it’s not trending, even if it’s not polished, that’s when life starts to feel real again.

    Your presence doesn’t need a filter. Your thoughts don’t need to be profound. You don’t need to say the “right” thing or follow the “right” path or make your parents proud with a job title that sounds important but feels soul-sucking.

    You just need to be you. In whatever version that looks like today.

    And no, not everyone will get it.

    But the right people will.

    They’ll be drawn to your spark. Your humanness. Your realness.

    Not the version you curated, but the version you allowed.

    So keep showing up in your way. In your time. With your truth.

    Make things that feel good. Say the weird thing in the meeting. Dance badly. Cry when you need to. Laugh too loud. Take breaks. Post the photo. Leave when it feels wrong. Stay when it feels right.

    And if you ever feel lost, like you’re floating and unsure, just look up.

    There’s nowhere to go but everywhere.

    So take a breath. Roll slow under the stars.
    And come back home to yourself.

  • How ‘Think and Grow Rich’ changed my life.

    How ‘Think and Grow Rich’ changed my life.

    If someone told me a book could literally shift my entire mindset, and keep doing it every single time I pick it up, I probably wouldn’t have believed them. But Think and Grow Rich by Napoleon Hill is exactly that kind of book.

    First things first: it’s not the easiest read. The language is old-school, and some chapters feel like a mental workout. Honestly, it’s the kind of book you might finish, close, and think, “Wait… what did I just read?” But here’s the thing, that’s actually part of the magic.

    This is a book you don’t just read once and toss aside. It’s a book you re-read again and again because the value doesn’t come all at once. Every time I revisit it, I pick up something new, a fresh perspective, a reminder, or a spark of motivation that I desperately needed but didn’t realize.

    As someone who’s always battling my inner critic and trying to reframe my mindset, Think and Grow Rich has become my go-to reset. It teaches you that success, growth, and really living start from within, how you think, how you believe, and how you push past those mental blocks.

    What stuck with me the most is the idea that your mindset isn’t fixed. It’s a muscle. And like any muscle, it needs regular training. When life throws those “What if I fail?” moments at me, I go back to this book. It reminds me to flip the script, to think bigger, and to grow richer, not just in money, but in confidence, resilience, and purpose.

    So yes, it’s a tough read, but it’s worth it. If you’re the kind of person who needs a little nudge to keep your mindset in check, this might just become your favourite tough-love coach on paper.

    And honestly? I’m already planning my next re-read.

  • The realistic habits that changed everything.

    The realistic habits that changed everything.

    by someone who still scrolls Pinterest for 30 minutes before bed but is doing their best.

    Let’s talk about the little things.
    The unsexy, everyday choices that honestly determine how your brain works, how your body feels, and how your life unfolds.

    At some point, I realized that the life I wanted didn’t require a massive overnight transformation. It required better habits. The kind that slowly rewire your self-worth, energy, focus, and even success. The kind that turn “ugh, I feel like crap” into “I actually like who I’m becoming.”

    Here are a few that have changed the game for me:

    1. Becoming a lifelong learner (even if I’m the dumbest one in the room)

    I don’t care if it’s a podcast, a self-help book, or deep-diving into articles about the gut-brain connection, I crave knowledge. And I’ve learned not to let ego get in the way of learning. I like not knowing everything. I like being curious. Reading every day keeps me mentally sharp, humble, and inspired. It’s a form of self-care that doesn’t get enough credit.

    2. Eating what makes me feel good

    Not what’s trendy. Not what Instagram tells me is “healthy.” What my body actually responds well to. I’ve been more intentional with meals, opting for food that fuels me instead of drains me. That doesn’t mean restriction or perfection. It means tuning in: Does this give me energy? Or leave me feeling sluggish and anxious?

    3. Matcha days > overcaffeinated girl meltdowns

    I love coffee. Like, love it. But I’ve started swapping it out with matcha on the days I know I need to be calm, grounded, and focused instead of bouncing off the walls in a jittery spiral. Matcha still gives me a kick, but without the crash. And it’s full of antioxidants, so I get to pretend I’m a wellness girlie while sipping it.

    4. Moving my body (even when I don’t feel like it)

    Let’s be real: I don’t always wake up thrilled to go to the gym or roll out a yoga mat. But I do show up for myself. Not because I’m chasing a “body goal,” but because I know how much better I feel after. Stronger, clearer, and more in control of my day. My workouts have become more about mental wellness than aesthetics. And that shift? Huge.

    The truth is, your habits shape your life far more than your motivation does. You won’t always feel inspired, but you can always choose to take care of yourself.
    Because when you take care of your mind and body, success stops being this distant thing you’re chasing… and starts being a natural byproduct of how you live.

    And honestly? That feels pretty powerful.

  • I woke up feeling like sh*t.

    I woke up feeling like sh*t.

    This morning, I woke up feeling like I hadn’t slept at all. My body was heavy, my brain felt foggy, and even though the sun was out, I couldn’t get myself to leave my bed. I wasn’t sad, exactly, but I wasn’t okay either. I just felt… drained.

    No dramatic breakdown. No major crisis. Just an overwhelming sense of tiredness I couldn’t explain. And before I knew it, it was 2PM, and I was still curled up in bed, scrolling on Pinterest, overthinking, and wondering what was wrong with me.

    But instead of forcing myself to hustle out of it, I asked myself something different:

    What do I need today, not to be productive, but to feel human again?

    And the answer came quietly but clearly: the beach and a smoothie.

    Not a to-do list. Not a reset routine that overwhelmed me. Just that.
    So I went with it.

    I started slow. I stretched under my duvet like a sleepy cat. I drank some water, washed my face, showered and put on comfy clothes that didn’t feel like pressure. No makeup. No big effort. Just softness.

    I grabbed a smoothie from one of my favorite spots, something fruity and cold that felt like a tiny act of self-care. It was the first time all day that I felt a little grounded, like I was reconnecting with myself again.

    Then I headed to the beach.

    The second my feet touched the sand, something shifted. The sun hit my skin, the clouds were overlooking the ocean, the breeze tangled in my hair, and I let the waves be loud for me because I didn’t have the energy to be loud for myself. I didn’t check my phone. I didn’t need to post about it. I just existed.

    I sat. I breathed. I let the salt air hold me.

    And honestly? I didn’t come home feeling 100% better. But I felt lighter. Like I had listened to my body. Like I gave myself what I needed, instead of guilting myself into something I didn’t.

    Sometimes the bravest thing we can do is choose rest. Not the kind where you sleep all day and wake up feeling worse, but the kind where you meet yourself where you are and move with kindness.

    Today didn’t look productive. It didn’t look perfect.
    But it was healing. And sometimes, that’s more than enough.

  • Midweek mayhem? 3 ways to calm your mind when you’re stressed out.

    Midweek mayhem? 3 ways to calm your mind when you’re stressed out.

    Let’s be honest, Tuesdays can feel like a weird emotional limbo. You’re too far from the weekend to relax, but deep in the thick of to-do lists, deadlines, and random life chaos (why does the fridge only break midweek?). And suddenly, you’re overstimulated, overtired, and over everything.

    Here are 3 realistic ways to calm your mind when the midweek stress hits hard, no 10-day retreats or perfect morning routines required.

    1. Take a “nothing break” (yes, literally do nothing)

    When your brain feels fried, stop trying to fix it by doing more.

    Set a timer for 10 minutes and let yourself just be. No phone. No multitasking. No productivity hacks. Just sit, lay down, look out the window, whatever feels like stillness. This helps regulate your nervous system and gives your mind space to decompress.

    Doing nothing might feel weird at first, but your brain? It’ll thank you for the reset.

    2. Do a 3-item brain dump

    Overthinking? Overwhelmed? Welcome to the club.

    Grab a piece of paper (or your Notes app) and list three things that are bothering you. Just three. Get them out of your head and into the real world where they feel less chaotic.

    Then, ask yourself: Is there something I can do about any of these today? If yes, do it. If no, let it go, for now. The act of naming your stress helps diffuse its power over you.

    3. Move your body (but keep it simple)

    You don’t need a full workout to shift your energy.

    Whether it’s a 15-minute walk, a few stretches in your living room, or dancing to your favorite throwback song, move. It reconnects you to your body, grounds your thoughts, and helps release stress physically.

    Pro tip: movement + music = double dose of midweek magic. Throw on some Charli XCX or Blink-182 and get out of your head.

    Midweek stress is real, but so is your power to calm it.
    You don’t need a perfect plan. Just a moment. A breath. A pause. And the reminder that it’s okay to slow down so you can keep going.

    You’ve got this. The weekend will wait.

  • Real talk: balance looks different when you’re building.

    Real talk: balance looks different when you’re building.

    Let’s be honest: the whole “work/life balance” conversation?
    It’s cute in theory.
    But in real life, especially when you’re building a brand, chasing a dream, or trying to create a life you don’t need a vacation from, it’s kind of… BS.

    Because here’s the truth no one wants to say out loud:
    If you want a life that looks different, you have to move differently.
    You have to put in the hours no one sees, believe in yourself when no one claps, and keep going when most people would quit. That’s not balance, that’s commitment.

    And no, this doesn’t mean hustle until burnout or neglect your health. But it does mean realizing that in the beginning stages of anything meaningful, business, personal growth, your dream career, there’s sacrifice. There’s discipline. There’s choosing to stay in and figure it out while everyone else is chilling.

    You get what you give.
    What you pour into your work, your mindset, your energy, comes back. Maybe not tomorrow. But it will come back.

    If you’re thinking of starting a brand or business, here are 3 real, unfiltered tips you need to hear before you jump in:

    1. Start before you’re ready (clarity comes from action)

    Waiting to feel “ready” is a trap.
    You won’t suddenly wake up with all the answers, all the confidence, or the perfect plan.

    Start with what you have.
    An idea. A feeling. A problem you want to solve.
    Clarity comes from doing, not overthinking. You’ll learn more in one month of messy action than a year of sitting on the sidelines planning.

    “Done” beats “perfect.” Every time.

    2. Your brand is built in the boring stuff

    It’s not just about cute fonts and aesthetic Instagram posts (though those help).
    It’s about consistency. Systems. Emails. Following up. Doing the work no one claps for.

    The behind-the-scenes stuff? That’s what builds something sustainable.

    Show up for your brand like it’s already successful.
    Treat it like a job, even before it pays like one. That’s the energy that gets noticed.

    3. Protect your vision like it’s sacred (because it is)

    Not everyone will get what you’re doing. Some people will think it’s a phase. Others will straight-up project their fears onto your ambition.

    Do it anyway.

    This is your life. Your vision. And the truth is, most people don’t have the courage to build something of their own, so when you do, it can make them uncomfortable. That’s okay.

    Protect your energy. Unfollow the noise. And keep building.

    You might not have perfect boundaries every week. Your mornings might not be aesthetic and slow. And you might be tired sometimes. That doesn’t mean you’re doing it wrong.

    It means you’re in it.
    You’re building.
    You’re growing.
    And one day, that freedom you’re working so hard for? It’ll all be worth it.

    So no, this isn’t about balance. It’s about alignment.

    And if the life you’re chasing lights you up inside…
    You’ll find a rhythm that works for you.

    Keep going.