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5 Simple Things to Do Right Now if You Feel Stuck in Life


3 weeks ago


feeling stuck in life

As a success-blogger, I normally have a great deal of clarity about what I need to be working on. I’m also really driven by a sense of purpose in helping others get unstuck and make an impact in their lives. There aren’t many times that I find myself at a loss for what to do next.

Nonetheless, I recently hit a dry spell. I felt entirely stuck and a little burnt out. It felt like I was in a pit, emotionally unempowered and unable to move forward. Due to this, I decided to sit down and write out a list of ways that I could get myself moving and build up some momentum again.

Here is what I came up with and I’m sharing it with you in the hopes that if you, too, are stuck it will make difference for you:

1. Get An Empowering Mindset

When we start to feel like we can’t move forward we often get down on ourselves. We begin to feel incapable and think we must be the cause of all the inaction. This puts us in a negative mindset that is self-reinforcing. To break out of that limiting mentality, try the substitution game. For every negative thought that comes to mind, remove it and replace it with a positive one.

For instance, instead of, “I just can’t figure this out—I’m so stupid,” remove and replace it with, “I’m ALWAYS supplied with a way through at just the right time.” Affirmations like this will keep you positive and put you back in the driver’s seat. Keep at this hard because it is relatively easy to do and you can gain traction quickly.

“Growth hacking is a mindset, and those who have it will reap incredible gains.” – Ryan Holiday

2. Do Some Housekeeping

When I’m really humming along in life, I’ve got no time for cleaning up files and putting things in order. This has to be done sometime and the time when you are stuck not doing anything else makes as good of sense as any.

More than that, however, I’ve also found the process of simplifying and organizing my notes to be very empowering. The very act of setting your mind on “cleaning things up” clarifies your mind. It’s an outward expression of something that changes your experience internally as well.

I’m of the opinion that if we need direction in our lives, we need to make room for it. In this way, we welcome that which we really need. By putting our work in order we prepare the way for new ideas and inspiration.

3. Find Some Quick Results To Encourage Yourself

No matter how stuck you are there is always something you can do that will bring about a measurable result. Even small victories help you feel like you are gaining ground. As you do this, keep these tips in mind:

  • Set simple goals and breeze through them. Think of things you can accomplish in five-to-ten minutes. As you complete them you will gain a sense of momentum.
  • Make this a visual activity. I like to write each of my tasks out and put a little box in front of them. Work to check each item off as quickly as you can. It should be fun so treat it as a game, marking complete as many as you can in an hour, for instance.

4. Get Back To Doing What You Love

To keep growing, I have to keep looking forward to the bigger picture in what I do. Right now I’m spending a lot of time preparing content for future books and courses, but that level of stretching has produced a little burnout. I’m always tunneling forward into territory that I’m not as familiar with so it saps my energy and mental resources.

It’s good to tackle these types of things so that I keep pushing myself. But when I begin to feel like I’m burning out, it’s good to step back into what I’m best at and most comfortable in…for me, that’s writing blog posts. It brings a refreshing sense of fun back into my life.

This gets a sense of positivity flowing again. We have to keep a deep feeling of joy with what we do. Jump-starting that by getting back into your element can get you on the road again.

“Let the beauty of what you love be what you do.” – Rumi

5. Work On Something New

Sometimes we just get bogged-down and burned-out with what we are working on. It becomes drudgery, but there is always something related that we might not have begun to work on yet. Maybe we didn’t feel ready or we were just too invested in other things to take the turn down that road. In times like this, pull those things out and start working on them.

For me, that recent thing I began to do was guest posting on Addicted2Success. It was something that I had always wanted to do because I believe in everything that they are doing, but I hadn’t gone down that path yet because I didn’t feel ready.

In my period of trying to get unstuck, however, it began to feel like the perfect time to venture into new territory. Now that I’ve had the opportunity to focus on this avenue I have renewed energy and have come closer to fulfilling my overall dream of being a successful blogger.

If you just aren’t getting anywhere in your normal routine, it could be the perfect time to break into something else you’ve been holding off on.

What have you done to break free when YOU are stuck in life? Comment below!

Image courtesy of Twenty20.com



  1. Victoria

    Mar 12, 2018 at 11:58 pm

    When I get stuck I try to get out into nature and then move onto something new that sparks my creativity. I have to admit that I get so busy with everything I have going on that organizing and cleaning things up tend to take the back burner. But reading that in your suggestions struck a chord and I realized that when I do take a break and organize or clean I feel a ton lighter! 🙂 I just have to remind myself I guess!

    • Aaron Force

      Mar 13, 2018 at 3:24 am

      Thank you for sharing, Victoria. Our inner and outer lives are connected in so many ways. When we organize the outside it tends to do so on the inside. When we have less clutter inside then we can begin to get clarity again. Grateful for your response.

  2. Kalpana Sharma

    Mar 9, 2018 at 4:03 am

    Hi Aaron,

    Thank you for sharing such a valuable and awesome article with us. I complete agree with all your point especially “Get Back To Doing What You Love”. I can relate this article to my life when I was stuck and was not sure what to do. I was in Job sector which I hated the most but I overcome with it and started my own venture. Now, I am doing what I love most.
    Thanks again for writing and sharing this inspiring and informative article with us. Thanks!

    • Aaron Force

      Mar 9, 2018 at 4:30 am

      Kalpana, thank you so much for sharing! It is encouraging to hear about others who have also been stuck but found a way through. None of these strategies are rocket science but we can get so overcome with frustration we don’t see them. I’m proud of you and keep checking back in often!

  3. Didi

    Mar 6, 2018 at 5:18 am

    hey Aaron these life tips are off the hook, started doing this step by step guide a week back. You my friend know how to work miracles. These steps paired with some visualization videos on the law of attraction have really helped me get out of my rut.

    • Aaron Force

      Mar 6, 2018 at 4:48 pm

      Didi, that’s wonderful to hear and extremely encouraging to me. These were the exact steps I used and I’m really pleased to hear that they worked for you, too. We all get in a lull from time-to-time— we can expect it. But…that never has to discourage us because we can empower ourselves to get through it and come out better ahead. That outlook keeps us pushing forward with real energy to live our most powerful life. Thanks for commenting.

  4. Ravi Mahal

    Mar 4, 2018 at 9:25 pm

    Acknowledging how we currently feel and why, is an utmost important first step to regaining your positive momentum. Personally, I like to spend one day out the week and self-reflect on my actions for the past week and analyze where I could have performed better, or what areas I need to improve in. A strong mindset can conquer any obstacle in its path as long as you have absolute faith in yourself and your beliefs.

    • Aaron Force

      Mar 5, 2018 at 4:07 pm

      Thank you, Ravi. A little self-analysis can go a long way to giving ourselves direction. The problem is, we seldom take even a minute out of our lives to do so. A perfect reminder, much appreciated.

  5. Christopher Moskowitz

    Feb 26, 2018 at 3:47 pm

    What works for me too is stepping back from my mind and realizing that I am feeling a certain way and I can change it. Mindfulness helps in those situations.

    • Aaron Force

      Mar 1, 2018 at 11:01 pm

      Thank you, Christopher. Mindfulness is a perfect addition to the list. There is nothing like regaining focus by getting in the present. Your comments are appreciated.

  6. Isaac Wechuli

    Feb 19, 2018 at 5:32 am

    True. another point is that if you feel stuck, dont get worried or depressed. Just have this understanding that there is something the universal forces are trying to tell you. Maybe you have to change your direction, friends, or strategy. Also, when you feel stuck remember that there is no timeline of where you have to be at any specific time/age.Nobody should tell you that you have to be doing a particular thing just because you have reached a particular age. Take life as it comes, and always try to do your best, and deeply analyse your strategies to see if you need to change them

    • Aaron Force

      Mar 1, 2018 at 11:03 pm

      That is a wonderful point, Isaac, that our stuck-ness can be there for a reason. I’m of the opinion that everything has a purpose and, you’re right, we don’t need to stress about it. In fact, the stress will often close us off to seeing the solutions when they come. Thank you for sharing, much appreciated.

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4 Steps to Help You Create Radical Momentum in Your Life


9 hours ago


Mar 12, 2018

Do you ever find yourself with a goal in mind and you know the actions needed to get there, but you just can’t seem to get yourself to act on them? Positive momentum is what propels you to act effortlessly. Momentum first starts in the mind. Like everything around us, it begins as a thought and ends as a tangible success.

Implementing the following steps will not only make reaching your goal more fun, super rewarding, and easier, but it will also make the journey the best part:

1. Get yourself in a great feeling state

Whenever you want to create new momentum in a venture, the first step is always to get into a great feeling state. It is the most effective way to open up neural pathways and creativity in your mind. Humans naturally gravitate toward the subjects in their life that feel the best. Use positive emotion to saturate the idea of what you want.

That simple task will create a magnetic pull in your mind to what you desire. The most fertile place to plant the seed of this new idea is excitement! Every positive emotion about what you want waters it and helps it blossom. Meditation and breathing exercises are powerful techniques that foster the clean mental slate needed to create.

Tim Ferriss described that 80% of top performers in athletics, entertainment, and business employ daily meditation practices. Put happiness first. The best part of the process is dreaming about your destination. It’s the desire that we get the most juice. Once you get there you’ll feel like “Now what?” and a new desire will be there to take its place.

“Perpetual optimism is a force multiplier.” – Colin Powell

2. Go directly to the end goal

From a positive state, program where you desire to go into your mind. Visualize a clear destination. The clearer your mind can see it while maintaining that positive state, the more powerful the answer will light up within your brain. Inspiration comes from the excitement of mentally transporting yourself to the actualized achievement.

See it as a movie in your mind. Virtually see yourself there, feeling the positive emotions for as long as it feels good. Extensive airtime dreaming about your desire creates the momentum. Write notes as if you have what you want in the present tense. Say it as if you have acquired it already to begin conditioning your subconscious mind and emotions into the feeling of having it.

The wheels will begin turning because now your dream will have a minor physical representation of itself. This conditioning will eliminate sabotage and will instill a feeling of deservability the more it is done.

3. Appreciation as fuel

Appreciation is the greatest internal motivator. Whatever you appreciate the crap out of, you create more of. The more you dream about the desired outcome, the more compelled you will be to take action and the more often positive things will come your way. If you appreciate them, they will grow. The milestones will grow and your momentum will exponentially increase.

The inspiration for better ideas will flow to you along with far more energy to act on them. Steve Jobs said, “The only way to do great work is to love what you do.” Appreciation is the path to loving every part of the journey. Being thankful for all positive gifts coming your way will condition you to receive vastly more.

You want to keep your inner monologue pure. The more you think and talk about something, the more momentum gets created. If you create negative momentum, it will work against you. If you begin to think negative thoughts about your desired outcome, it will begin to feel like stress. When it feels like stress, you won’t feel like taking action. That’s why appreciation is so vital- it will always help you feel good about your goal making the inspired action feel effortless.

“Change your expectation for appreciation and the world changes instantly.” – Tony Robbins

4. Letting it go

Overthinking kills momentum faster than anything. Give yourself a reprieve; life is about so much more than your goal anyway. Letting the subject go will bring a freshness to it in return. You avoid burnout and best of all create a more fulfilling life in other areas. Guiding your mind toward completely unrelated subjects will reset and refill your mental facilities.

Give yourself peace to find the clarity necessary to make the ideal decisions. This can come in the form of working out, taking a walk, going somewhere new, or anything that stimulates a different part of you!

Part of letting it go means keeping your ideas to yourself until they are solid in your mind. This allows them to stay clean from outside influence. Let go of the need to share your ideas before the momentum is powerful. The last component is taking each action in faith that you are on the way to your desire. Because what you are seeking, is also seeking you.

What are some things you do to create momentum in your life? Share with us below!


A Simple 7 Step Process to Mindfulness for Beginners


1 day ago


Mar 11, 2018
mindfulness for beginners

How many of you can relate to this? You’re living in a big city. You commute to work each day to a job you dislike. As you push past other commuters on the sidewalk or nudge up against strangers on public transport, you daydream about your last trip to somewhere exotic. You imagine planning your next trip, and you imagine a well deserved pint after work with your friends.

At the office you do tasks you find tedious or pointless, so you distract yourself by tracking the price of Bitcoin online, texting your friends, or planning your next vacation. You get dragged to meeting after meeting and seem like you’ll never be free to explore your true passions which, you don’t even know what they are.

Whenever you talk with your friends and family, you’re constantly reliving the past or planning for the future. On the way home you try to ignore the blaring sirens of ambulances and police cars driving past, the cacophony of humanity around you as you stumble into the nearest pub and try to drown the boredom and frustration with a pint.

“The little things? The little moments? They aren’t little.” – Jon Kabat-Zinn

This scenario is well known to many of us that live and work in the modern world. We are caught up in well-built habit loops which allow us to think back into the past or ahead into the future but allow us to conveniently avoid what’s going on around us. We do this because as humans we are trying to conserve vital mental energy and processing power. Sadly, this means that few of us live in the present moment and are aware of our surroundings on a regular basis.

Mindful meditation is a practice that is fast becoming a global phenomenon. It is a type of meditation that helps individuals focus their efforts and their mental energy on the present moment. It has been argued by spiritual aspirants and medical professionals alike that mindful meditation helps reduce stress and alleviate symptoms of boredom, lack of motivation, and even attention deficit disorder.

Here is a seven-step process you can try to help you start to develop your own mindful meditation practice:

Step 1: Sit

Find a spot that will allow you to sit free from distraction for 10 to 15 minutes. This might be a park bench, a conference room, a train car, the seat on a bus, a closet, a couch, a yoga studio or in the middle of the floor of your kitchen. In the end, it doesn’t really matter where you sit, as long as you can find a place that is comfortable and will allow you to avoid distractions for between 10 to 15 minutes without being called to take care of some task or interrupted by a friend or stranger.

Step 2: Straighten up

Settle into the right posture with a straight back and feet resting on the floor or crossed underneath you. Finding a relaxed and alert posture is important when you attempt to develop a mindfulness practice, because as you enter the meditation phase of the practice you will become aware of any slight discomfort. The more balanced your posture when you start, the better off the practice will go.

Step 3: Close your eyes… or don’t

Some people prefer to close their eyes while they practice sitting meditation, while others prefer to maintain a soft gaze looking straight ahead or focusing on a single object. Both options work, but if you are just starting off it may be easier to close your eyes to avoid distraction from the outside world.

“Many people are alive but don’t touch the miracle of being alive.” – Thích Nhất Hạnh

Step 4: Focus on your breath… or anything

Again, one of the easiest ways to develop a keen awareness for the present moment is to focus on your breath. That being said, some people prefer focusing on a single object nearby, or on the sensation in a certain part of their body. To each their own. I would experiment to see what works best for you.

Step 5: Be open to distractions

The harder you try to block out all distractions from your mind, the more challenging it will be to find flow and reach that altered state of consciousness.

Step 6: Feel the burn, and let it pass

Understand that the process of mindful meditation is like going to the gym; you are training your mind and building habit loops which will benefit you in the long run. When someone is trying to get fit, they will often elect to take the stairs up to their apartment or to their office rather than take the elevator.

When your legs start to ache and you become short of breath, you don’t think “I’m climbing the stairs wrong,” instead you think “I’m out of shape, I should climb the stairs more often!”  The same goes for mindful meditation.

Mindful meditation is something that should be practised just as people practice yoga or go to the gym. You are working out your mind, so you should treat the practice like a workout. You will get better with time, but it will be hard work.

Step 7: Look for little wins

It is expected that you will become distracted many times over the course of a mindful meditation practice, it’s completely natural. Rather than being disheartened by this, try to become aware of the moments in which you become distracted. Once you become aware that this distraction is present, consider celebrating your ability to recognize it as what it is, a distraction, before returning to your breath.

While this seven-step process doesn’t provide much detail into the actual practice of mindful meditation, there are plenty of programs available online that provide free mindful meditation courses and lessons for you to try.

Do you practice meditation? Comment below!

Image courtesy of Twenty20.com


5 Simple Ways Anyone Can Hack Resilience


5 days ago


Mar 8, 2018

Anytime we suffer a gut punch, it’s easy to lose track of the goal and zero in on what went wrong, “why me” thinking, and everything we’ve lost along the way. To bounce back, we have to change our mindset from “shoulda, coulda, woulda” to one that is forward-focused.

These five hacks below can help you achieve that elusive quality called resilience:

1.Be grateful

When you shift your perspective, you completely change your experience of the world around you. No matter what your situation, your mindset will always shape your reality. We all have challenges but if you look around, you can usually find someone who is dealing with challenges worse than your own. So to begin, we can be grateful for our challenges – they are teaching us how to deal with adversity, they are making us stronger, and in most cases they could be worse than they are.

Start by asking yourself, “In this moment, what am I grateful for?” Depending on your circumstances, your first response might be, “nothing.” If that’s the case, start with the smallest most basic thing you can think of and go from there. Recognizing your circumstances are fluid and identifying what you already appreciate creates a mindset for abundance. Being grateful for what you already have is the first step to hacking resilience because it allows you to open yourself up to receive even more.

2. Head butt adversity

Resilience isn’t just our capacity to stand there and take the slings and arrows of life, it’s the power and agility in which we respond. It turns out, we don’t have a limited amount of resilience and that’s good news because when bad things happen, over and over, layered on top of each other, our resilience doesn’t have to tap out.

We can build unlimited strength, agility, and speed in our response by learning to effectively “bounce,” and we can do that even before adversity hits. A situation only has the meaning you give it. You get to decide if it is something that will stop you in your tracks or if you will frame it as a challenge that offers a opportunity to learn and grow.

For every negative or difficult event that happens to you today, reframe the meaning you give it in your life. The circumstance itself has no power over you, but your response to it does. When a difficult situation arises, ask yourself these two questions: How could this be an opportunity in disguise and what does this make possible?

See yourself as the one in charge of your own fate, and seize that opportunity. Even in the difficult moments, by deliberately choosing the meaning you give to those moments and the power they have over you, you can build resilience and thrive.

“Do not judge me by my success, judge me by how many times I fell down and got back up again.” – Ernest Hemingway

3. Cut yourself some slack

We get discouraged about our life when we compare it to others, something that has become especially toxic in the age of social media. What people post on Facebook is their “highlight reel.” The rest of their life is pretty ordinary so if you’re comparing the totality of your life with the highlight reel of others, you’re bound to feel a little alone and discouraged when bad things happen.

The truth is, we all have setbacks. Every single one of us with no exception. Allow yourself a little breathing room when adversity hits. Breathe deeply as often as possible, and give yourself a little time to catch your breath, lick your wounds, and come back swinging.

4. Discover the lesson

Everything that happens in our life is an opportunity for growth. If we allow every life event to shape us in a positive way, we will gain something, even from circumstances that seem to have no redeeming qualities whatsoever.

Viktor Frankl was a Swiss psychiatrist who watched many of his fellow prisoners in Auschwitz commit suicide after losing their entire families to genocide. He too had lost his family and even contemplated suicide until one day he had a vision of himself on stage, speaking about how he survived, and he knew he still had something left to do. It gave him hope and the will to live, to survive and thrive, and discover meaning in the moment.

When we frame adversity as an opportunity to learn something about ourselves, it gives meaning to the suffering. This allows us to see put the suffering in context and no longer feel that our challenges are pointless.

“When we are no longer able to change a situation – we are challenged to change ourselves.” – Viktor E. Frankl

5. See the opportunities

A family member’s protracted illness may bring other family members closer as they team up to take care of their loved ones. Being let go from a mediocre job may lead to an opportunity you never would have seen if you were still working.

When bad things happen, we tend to assume that everything about the circumstance is negative. But this isn’t really true. No matter how terrible things have become, there is always something good that will come out of something bad. Always. The problem is we don’t usually see it in the moment, because we’re just not looking for it.

For every negative event you experience, the sooner you choose to seek and embrace the good that could come out of it, the quicker you will move forward and experience the resilience you never thought possible.

What do you do in order to overcome the struggles in your life? Let us know in the comments below!


How to Permanently Heal the Parts of You That Are Secretly Hurting


6 days ago


Mar 7, 2018
heal yourself

Dale Carnegie said “When dealing with people, remember you are not dealing with creatures of logic, but creatures of emotion” and he was absolutely right. What I would add to that statement, which is even more poignant is that you, being a person, are an emotional creature.

How often do you prioritize dealing with your emotions? Soft subjects such as lingering emotional wounds are often overlooked especially in business. But do you know those emotional hurts that seem totally unrelated to your professional life could very well be messing with your success?

For some, of us it’s been ten, twenty, thirty years… but that emotional wound that devastated and traumatized us still has a stronghold in our present reality. It is time to dissolve that energy draining monster. I can assure you, the squabbles in your relationships, the lack of passion, intimacy, even low finances have a lot more to do with that wounded heart you carry around than you might think.

“Strength and growth come only through continuous effort and struggle.” – Napoleon Hill

I know, I know what you’re thinking…your stressful work situation and the unpredictable changes of the marketplace are actually the reason behind your continued financial woes. What if I told you it’s not entirely accurate? Even in the worst of conditions there are always those who continue to grow and thrive. Why can’t you be among them?

The best prosperity hack

Most of us don’t realize just how integral love is in our daily lives. In this human journey which you – a spiritual being-  made the decision to embark on, love is the fundamental ingredient that holds everything together.

Love for the human Soul is in fact what gravity is for the formed universe. When love goes into crisis mode, the repercussions of not fixing that error manifest themselves in different ways for different people.  For the most part, based on my experience, I can see it creates a never-ending loop of dystopia.

Many of us have been so accustomed to living a life driven by fear, pain, anger, and resentment that even after we learn about spiritual truths and universal laws we still prefer to procrastinate. We delay working on the one thing that is most integral to our well-being because we are fearful of entering into that part of our mind.

Your mind is a beautiful garden. It is, in fact, your garden of Eden, if only you can “man up” and restore the parts that have been poisoned almost to the point of death by those who influenced you during your formative years as well as those you co-created with in negative ways.

Yes, I fully acknowledge that you have been hurt in the past. The real you got drained by those pesky energy sucker. Resentment, guilt, shame, and pain flood your veins whenever some of those memories come to mind. But dear reader, those same memories of what once attempted to destroy you but didn’t are only that – active memories that you keep alive in your mind.

The dark, scary part of your mind where you procrastinate going for the fear that a monster too big to handle lives is actually the part of your garden that is now streaming poisonous substance to the rest of your affairs. And no one deserves to be free of those old wounds more than you. No one deserves to prosper in our modern digital economy more than you.

With all the information, opportunities and resources our digital age offers, your future will be nothing short of a miracle. But you must learn to be brave enough to heal the parts of you that remain wounded.

The only way to heal is through the practice of self-love

Looking for yet another remedy, another prescription, another tactic or another guru only gets you to the gate. But you need to walk in alone and do the work alone because the real game of life is played from the inside out.

With the knowledge, power and practice of true self love, you will come to the full realization that behind that disease, behind that financial debt, behind that feeling of loneliness or whatever else your fear-based monster has manifested as in the physical world – is a hardened negative emotion and belief that only needed love to dissolve as ice does under the warmth of the shining sun.

“Self-love is the source of all of our other loves.” – Pierre Corneille

A man in my prosperity workshop recently said, “this all sounds nice Janette but I don’t see how this will solve my current business issues.” And I said, well – with that attitude, of course, it won’t! We need to learn that not all things in life need to be complex to be right. Sometimes, it is the simplest answer that is the right answer.

Oftentimes, our biggest obstacles only feel insurmountable because we are already emotionally and energetically drained by past wounds that are silently running actively in the background. So we have no way of securing our next victory because not only do we harbor pains we can’t explain but we also feel overwhelmed and stressed by everything.

I say it’s time to take a different approach. Try something new. So far you’ve been doing what everyone else says. You’ve hidden your emotions well, you’ve suppressed your fears, locked up a part of your mind with memories that are obviously heavy for you and it chokes you with all kinds of negative feelings whenever they come up.

Instead of bottling them up, why not turn around and consciously allow yourself to face this monster head on. Can you be bold enough to allow yourself to be gutted by those things that hold you captive? If you do, don’t be surprised when you realize that you are indestructible. Then as you begin practicing self-love as suggested, you will discover the missing piece that was needed in order for you to prosper.

What are some things you do to heal yourself from all of the hurt, pain or anger? Comment below!

Image courtesy of Twenty20.com

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Summary | 4 Annotations
I recently hit a dry spell. I felt entirely stuck and a little burnt out. It felt like I was in a pit, emotionally unempowered and unable to move forward. Due to this, I decided to sit down and write out a list of ways that I could get myself moving
2018/03/20 03:03
try the substitution game. For every negative thought that comes to mind, remove it and replace it with a positive one.
2018/03/20 03:04
I’ve also found the process of simplifying and organizing my notes to be very empowering. The very act of setting your mind on “cleaning things up” clarifies your mind.
2018/03/20 03:04
By putting our work in order we prepare the way for new ideas and inspiration.
2018/03/20 03:04