Megan Santiago's Blog, page 14

25 Outdoor Activities for Kids: Get Your Kids Outside Again

There are plenty of free and low-cost outdoor activities for kids that also come with great health benefits!

Why is outdoor play so important? When kids seem glued to devices, outdoor play is a much-needed break from screens in this day and age. Instead, it gives them a chance to interact with their friends, get active and take in some fresh air. Spending time outside has health benefits like reducing stress and insomnia and boosting energy levels.

No matter the season, there is no shortage of fun ideas for outdoor activities for kids that will keep them busy and entertained. There are always activity ideas for all ages. There are fun activities for children and fun outdoor activities for families!

The following is a list of fun activities by season. Many are free or affordable, but we include a few splurge items of fun things to do outdoors that will cost money but are worth it.

Outdoor Activities for KidsWinter ActivitiesTobogganing

Grab a sled, find the biggest hill close by, and have fun flying down it! Tubing is also a great option if you have a giant blow-up donut. Going up and down a steep hill is also a great energy burner!

Ice Skating

Many city-owned skating rinks are available for families to enjoy. So, put on your skates, bundle up, hold hands with your bestie or family member and have fun.

Building a Snowman or Snow Sculptures

With the right kind of packing snow, the fun never ends! Build a snowman, snowwoman, or snow family for people driving and walking by to enjoy. Get an old hat and scarf, some branches for arms, a pinecone for the nose, and start building.

Buckets and shovels aren’t just for the beach! You can make a snow castle with the same tools. Not into snowmen? Be creative and build different sculptures and structures and forts with snow.

Have a Snowball Fight

To begin with, please don’t aim for the face! Second, roll up your balls, hide behind trees and bushes and try to get each other with a snowball. Make it more fun by creating teams and earning points for each hit.

Go to a Santa Claus Parade

Santa Claus parades were an annual tradition in many people’s childhoods! People line the streets and watch the different floats go by, waving, drinking hot cocoa, and catching little candy canes thrown off the floats.

Walk Around the Neighborhood to Look at Christmas Lights

Christmas lights help get people into the Christmas spirit, and they also give people the opportunity to show some creativity and dedication! Some neighbors work very hard at covering rooftops and trees with beautiful lights. It can be fun for families to walk around and observe the beautiful lights in the area.

Splurge Activity: Try skiing! Families can rent equipment if the plan isn’t to go often. Skiing is an activity that can accommodate families with different aged children and different skill levels.

Spring ActivitiesGo on a Scavenger Hunt

Create a checklist or bingo card for kids to walk around the house or neighborhood to find. Once they have spotted the items, they can check them off. Try a theme-based scavenger hunt, such as spotting different animals, things you would see on houses, yards, roads, etc. Also, you can organize an Easter egg hunt outdoors at Easter time!

Outdoor Art

Sidewalk chalk can keep kids busy for hours! Draw pictures with different colors and play games like tic-tac-toe and hangman. You can even assign the kids a theme. For example, ask them to draw farm animals or a city with cars, trees, and buildings. Draw different hopscotch grids and get hopping on one foot!

Gardening

Spring is usually the time to start pulling out weeds and planting seeds! Get the kids involved with planting flowers and vegetables and taking care of them. Plus, a parent can always use a hand with watering and weeding!

Observe Different Birds and Bugs

There are so many different species of birds and bugs. Kids will be fascinated by how many there are and how different they can look. The kids can also catch some bugs in a jar with holes in the lid and look up the names of the insects online.

Fly a Kite

If there is a windy day in the forecast, go to a park and try to fly a kite! You can purchase a kite at a low cost or even at the local dollar store. The kids will love running with the kite and trying to get it to fly high.

Geocaching

Geocaching is an outdoor treasure hunt game that people from all over can play. The game’s purpose is to try to find treasures hidden by other players using a GPS device while exploring interesting locations. It’s an exciting activity, with fresh air and exercise, and is a fun family activity.

Summer ActivitiesGo to the Beach

Almost an entire day can be spent at the beach lounging on the sand and swimming in the water! Pack the sand toys and a picnic, get on your swimwear and you are all set!

Go to City Swimming Pools and Splash Pads

Many local parks have community pools and splash pads for free or low-cost. Drive around and go to different parks in the area, keeping it fun and exciting.

Visit Different Parks in the City

Go playground hopping! Yes, it’s a thing! Kids get to try different climbing structures and other playground equipment. You can do the same for skate parks as well.

Also, consider visiting the state parks. Many are beautiful with excellent hiking trails.

Go Camping

Whether camping in the backyard or at a park, there are lots to do when camping outside. Campgrounds often have nice hiking trails and access to lakes where people can go kayaking, canoeing, and swimming.

Backyard Games

There are many games kids can play in their backyards for hours of fun. Tossing water balloons and running through the sprinkler is excellent for hot summer days.

Set up an obstacle course using sporting equipment, sticks, rocks, and anything else they can find outside! Have fun running around and jumping over things.

Splurge Purchases: Setting up a sandbox or purchasing a sand table or water table can be an excellent investment for kids. A much larger purchase would be a playset with swings, a slide, and climbers. Also, consider a trampoline, but smaller, affordable backyard games are available and can be just as entertaining.

Go Fishing

Fishing is another great way for kids to connect with nature. Kids can get some fresh air and learn patience while waiting for a fish to bite!

Biking

Biking is a great family activity. It’s fun to explore different neighborhoods and trails on bikes.

Mini-golf

Kids love going mini-golfing. The different courses with varying degrees of difficulty make it a fun challenge for the whole family to enjoy.

Splurge Outings: Visit an amusement park or carnival to go on rides and go-karts. Go down giant water slides at a waterpark. Zip-lining and horseback riding are also fun outings.

Fall ActivitiesGo on a Nature Walk

Hiking on a trail through the woods can be picturesque, especially in the autumn season when the trees are full of colorful leaves. An outdoor adventure like this can also be a calming experience, fun, and great exercise. If you have little ones, collect things in nature for sensory play like pinecones, different shaped rocks, and colorful leaves.

Visit a Farm

Visiting a farm is a fun and affordable activity. Many farms have set up activities for children, such as hayrides and corn mazes. There is often an area for observing and petting some animals close up. Of course, you can also buy fresh fruit and vegetables and sometimes even pick them yourself.

Go Out for Halloween

What’s better than dressing up in fun costumes and collecting free candy? Kids love this annual tradition and will go outside for hours, rain or shine.

Go to a Pumpkin Patch

Pick out a pumpkin for carving and roasting the seeds. Pumpkin patches often have other fun fall activities, warm apple cider, and plenty of pecan and pumpkin pie.

Visit a zoo

Kids love animals, and the zoo gives them a close-up look at how different animals live and interact with each other. They also can watch some incredible animal shows where kids can learn more about different animals.

Final Thoughts

There are many benefits to getting the kids outdoors to play. As the seasons change, so do the activities that kids can play outside. Be prepared for different activities and make the best of the time kids have outdoors so they can benefit from the fresh air and exercise while having fun.

This post originally appeared on Savoteur.

The Best Foods for Gut Health to Improve Mental & Physical Health

Importance of Good Gut Health

There is a gut-brain axis where your gut communicates with your mind and vice versa. Taking care of your gut health is very important in keeping healthy mental health as well. The vagus nerve is a nerve that runs from the brain, into the gut, and it is also activated when you take deep breaths to help calm your body down.

Gut health affects your mental health, skin, heart, allergies, asthma, and overall immunity. Taking care of your gut health, hormones and mental health can do a lot for your overall wellness. I hope you enjoy this list!

Best Foods for Gut HealthNot All Carbohydrates Are Created Equal.

1. No processed carbohydrates.

Take care to consume whole-grain carbohydrate sources every day and legumes at least two days a week. Whole wheat bread, bulgur, oats, chickpeas, dried beans, and kidney beans increase bowel movements thanks to their high fiber content and accelerate the passage of digested food residues through the large intestine.

The formation of harmful bacteria halts because toxic elements do not stay in the large intestine for a long time, and the continuity of healthy intestinal flora remains.

Probiotics Are Your Friend.

2. Kefir

Kefir; thanks to the probiotics it contains, it has an essential effect on the protection of intestinal health. Probiotic foods contain bacteria friendly to our intestines; regulating the flora ensures the proper functioning of the intestine and prevents the reabsorption of toxic substances. If you are not allergic or intolerant to dairy products, it is helpful to consume 200 ml (1 cup) every day.

Typical Simple Food For Gut Health

3. Yogurt.

Yogurt, vibrant food in terms of friendly bacteria, regulates the digestive system thanks to the live microorganisms (probiotics) it contains and protects against many diseases such as constipation, diarrhea, and immune system diseases. So do not forget to consume at least one cup of yogurt a day.

A Tasty, Healthy Probiotic-rich Snack

4. Pickles

Pickles are also a good probiotic and protect the gut flora thanks to the beneficial bacteria it contains. It accelerates the passage of stool through the intestines. It thus supports a healthy digestive system thanks to its high fiber content.

However, although it is rich in probiotics and pickles due to their high sodium content, it should be consumed in a controlled manner by people with blood pressure, diabetes, cardiovascular diseases, or stomach diseases.

Get Your Daily Dose Of Omega 3’s

5. Omega 3’s

Omega 3’s can also support friendly bacteria. Omega 3’s increase the number of friendly bacteria in the body and thus create a healthy intestinal flora. Do not forget to consume your daily dose of omega 3’s. One of the richest sources of omega 3’s is walnuts and salmon.

Another Reason To Eat Your Dark Leafy Greens

6. Leafy Vegetables

Don’t forget leafy vegs such as spinach. Another food that is good for the intestines is spinach. The type of sugar found in dark green leafy vegetables, such as spinach and kale, helps increase the number of beneficial bacteria in our intestines. An enzyme released by beneficial bacteria enables the bacteria to use the sugar in green leafy vegetables such as spinach as an energy source.

In other words, it plays a role in increasing the number of bacteria and regulating our flora by feeding the bacteria that are friendly to our body.

Simply Delicious And So Healthy

7. Avocados

Avocados are high in insoluble fiber that retains water better. In addition, they contain essential nutrients, such as potassium, which helps promote healthy digestive function. It’s also a low-fructose food, so it’s less likely to cause bloating.

Prunes Are An Underrated Fruit.

8. Prunes

Prunes are essential to prevent constipation. They also contain less fructose, making them easier to tolerate and less likely to cause gas. In addition, you can regulate your bowel movements with prunes, which you will eat three or four times a day.

Yet Another Benefit Of Coconut Oil.

9. Coconut

Coconut is among the best foods for Gut Health. Scientific studies in recent years emphasize that coconut oil makes the body less tired during digestion than long-chain fatty acids, which facilitate digestion thanks to the medium-chain fatty acids. In addition, it has anti-viral and anti-bacterial properties.

Thus, it has been shown in recent studies that it is protective against inflammatory bowel diseases by supporting the destruction of harmful organisms.

An Apple A Day Keeps The Doctor Away.

10. Apples

Apples have high nutritional properties, contributing to regulating the stomach and intestinal movements thanks to the soluble fibers it contains. Feeding with foods high in fiber is essential to ensure the healthy continuity of the flora. Do not forget to consume one apple every day.

Almonds Are A Friendly Crunchy, Healthy GI Tract Snack

11. almonds

Raw almonds are among the gut-friendly foods. A study published in 2016 determined a beneficial change in intestinal bacteria in children and adolescents who consumed almonds compared to those who did not consume almonds.

In addition, thanks to the fibers it contains, it has been revealed that it has positive effects on the intestinal microbiota and increases the number of beneficial intestinal bacteria by creating nutrients (prebiotics). A healthy microbiota means a healthy gut. Do not forget to consume 10-12 pieces of raw almonds every day, which are among the gut-friendly foods.

Don’t Forget Your Ripe Bananas.

12. Bananas

A regularly functioning digestive system is essential for healthy intestinal flora. Constipation and diarrhea disrupt the intestinal flora and decrease the number of beneficial bacteria in our intestines, causing malabsorption. Thanks to the fibers it contains, bananas regulate the digestive system and prevent conditions such as diarrhea or constipation.

If you have digestive problems or indigestion, make sure that the banana is ripe. Since unripe bananas are difficult to digest, they can increase indigestion and gas complaints. It’s easy to eat bananas; they can help replenish electrolytes like potassium, which help when you are sick with diarrhea or vomiting.

In addition, banana contains resistant starches (especially when using cooked, less-ripe green bananas) that can aid in gut healing.

Pineapple Is A Sweet Fruit.

13. Pineapple

Pineapple contains a significant amount of fiber associated with better digestion. In addition, pineapple contains a digestive enzyme called bromelain. This enzyme aids in the breakdown of proteins and digestion.

The Exotic, Delicious Fruit Papaya

14. Papaya

Dietary fibers, which papaya has plenty of them, promote a healthier gut through colonic fermentation and the modulation of different types of gut bacteria. In addition, the papain enzyme found in papaya has proven to help manage digestive disorders such as constipation and bloating.

Coffee Gets You Moving.

15. Coffee

It’s no secret that coffee gets you to the toilet. Research says a cup of coffee in the morning stimulates the bowels, so it can help you go to the bathroom because of polyphenols in it. On the other hand, limiting the intake of coffee to 1 or 2 cups a day is essential to avoid heartburn.

Celery Is A Friend Of Digestion

16. Celery

The Pectin-based polysaccharides in celery, including a compound known as apiuman, have reduced gastric ulcer incidence, improved gastric mucosa, and modulated gastric secretion. In addition, celery contains 90% water due to its high fiber content. Thus, it aids in digestion.

Why Choose Oats

17. Oats.

Oats are uniquely nutritious due to their bioactive compounds, lipids, and fiber composition. In addition, scientific research has shown that oats can improve diet quality, lower cholesterol, regulate satiety and protect against carcinogenesis in the colon. Oats absorb water and contain some fiber to keep you full.

Drink Plenty Of Water

18. Water

Water is a beverage that we should regularly consume in our daily life. However, dehydration often leads to constipation. In addition, without enough water in your body, you cannot go to the toilet. Therefore, drinking plenty of fluids will help manage constipation.

The Power Of Garlic

19. Garlic

Garlic creates a defense mechanism in the intestines thanks to the many vitamins and phytochemicals. Garlic added to the meal close to cooking in cooked meals or raw garlic consumed alongside meals helps clean the intestines and detox from heavy metals.

Bone Broth Isn’t Just Good For Your Bones And Joints.

20. Bone Broth

What we ingest can expose the body to many harmful substances such as bacteria, viruses, toxins, and heavy metals from time to time. The gelatin in bone broth helps the intestinal flora protect and repair against these harmful effects. That’s why it’s one of the best foods for gut health.

How You Can Eat Is As Important As What You Eat.

Food structure is also an essential determinant of how a food impacts the body, with particle size and the associated food matrix influencing the accessibility of host and microbial enzymes to nutrients.

For example, smaller starch granules may be readily degradable due to higher surface-area-to-volume ratios. Since most gut microbes are within the large intestines, food structures that minimize digestion and allow food to pass into the colon will significantly impact the microbiota.

Cooking practices can potentially affect the food structure and digestibility of foods. Strategies that optimize the structure of nutrition or health benefits (i.e., glycemic control) of food are preferred. Still, more work is needed in this area to achieve a broader range of health outcomes.

In Conclusion

Many Foods for Gut Health are essential to a healthy GI tract. It’s not only necessary to make sure you are eating these foods and have a healthy diet. It’s also beneficial to consume probiotic foods and prebiotic foods to maintain a healthy GI tract.

This article originally appeared on Wealth of Geeks.

PTSD Test: How to Know if You Suffer From PTSD

In our world today, the chances of not experiencing traumatic events are very slim. If you haven’t directly witnessed shootings, acts of terrorism, robbery, physical or sexual assault, and other forms of violence, you may have heard or read about them – and that could be traumatizing.

The best thing you can do for yourself is to check if you have PTSD and take appropriate steps.

How can you know if you have PTSD? Well, you can visit your doctor and talk about your symptoms, and they will administer a test to diagnose the problem. Or you can take a preliminary PTSD test online to see if you have PTSD. PTSD tests help you discover if you have PTSD or not. 

This exercise consists of questions to answer honestly, and these questions are based on the American Psychiatric Association’s criteria for PTSD. Read the following questions and the notes underneath.

PTSD Test Questions to Check if You Have PTSDDo You Avoid Places or Thoughts That Remind You of an Incident?

A typical behavioral pattern found in post-traumatic stress disorder patients is avoiding anything that reminds them of the trauma. They find it terrifying to remember the experience, talk about it, or visit the scene, and this coping mechanism keeps them from reliving the painful experience again.

Are you making conscious efforts to avoid things that remind you of a traumatic event? Well, you might have PTSD. In that case, the solution is not to avoid anything connected to it your whole life; it is to get help. With effective treatment and self-care, you will feel better and overcome the fear of reliving the experience.

Have You Witnessed or Experienced a Traumatic Event?

One cannot be diagnosed with PTSD if they haven’t experienced or witnessed a traumatic event. You must have experienced something that left you in shock, demoralized, helpless, and downcast. Essentially, there must be an experience you can point to as the reason behind your PTSD.

As we hinted at the beginning, most people will likely answer YES to this question. However, your answer should not be based on any event but one that caused personal pain, regret, sorrow, or sadness. 

Do You Tend to Avoid Conflict?

People with PTSD tend to avoid conflict and other seemingly violent activities, a coping mechanism to keep them from reliving the experience. While it is generally good to avoid conflict, it could lead to paranoia. Essentially, one could develop a disinterest in unharmful activities like fighting games, play fights, or any forms of mind or playful conflict. 

Avoiding conflict may also lead to social alienation as one begins to avoid people. Avoidance is not an ideal solution to interpersonal disagreements, and you will store frustration and resentment that will implode sooner or later. 

If you answered YES to this PTSD test, you might have PTSD.

Do You Regularly Experience Sadness, Guilt, Shame, or Anxiety?

PTSD can lead people down a dark hole of sadness, negativity, and anxiety. These feelings and mood changes stem from thoughts about the traumatic experience. This minute they’re up and about, and the next, they’re stuck in a shell, feeling sorry for themselves. Unfortunately, these emotional issues won’t fade away without proper medical attention.

If you find yourself in this situation, you may have PTSD. And it is a strong sign to get help immediately. Why? Sadness, guilt, shame, and anxiety can lead to self-harm and other unsavory detrimental actions.

Do You Have the Same Nightmare/Flashback Repeatedly?

Reliving a painful experience happens naturally to some people, and they can’t help it. Sometimes, it comes as nightmares and flashbacks while they’re awake. Whatever the case, it is not healthy. It means the person hasn’t had closure from that experience, which will keep holding them down.

If you have nightmares of a traumatic experience, you may have PTSD and need to see a therapist. The professional can help you come to terms with what has happened, accept it, and move on with your life.

Are You Easily Startled or Frightened?

People who have PTSD may get jittery and scared when in certain conditions. It may not be a frightening situation, just a regular occurrence. But because of the traumatic experience, they may get frightened. For instance, a retired Seal with PTSD might get startled at a banging sound reminiscent of a gunshot.

If you easily get frightened by unlikely causes, you may have PTSD. Of course, this may be a typical or isolated scenario, but PTSD may be on the cards if it happens regularly.

Do You Have Suicidal Thoughts?

PTSD is often linked to suicide and suicidal inclinations. Suicide risk is higher in people with PTSD owing to overwhelming trauma memories, anxiety, and deep-rooted pain. People living with PTSD consider suicide an easy escape from the stress and trauma weighing heavily on them.

If you have suicidal thoughts, you are most likely suffering from PTSD. Don’t keep it to yourself; reach out to people who love you and can help. Contact the National Suicide Prevention Lifeline at 1-800-273-8255 for support from a trained counselor. Call 911 or any emergency care numbers if you know someone who is suicidal. 

What is Your PTSD Test Result?

If you answered YES to at least 50% of these PTSD test questions, you most likely have PTSD. As we said earlier, these questions are not randomly selected; they are based on the American Psychiatric Association’s criteria for PTSD. Please take the result seriously and meet with a health care professional as soon as possible. Explain your peculiar symptoms to them, and you will get personalized treatment.

We must re-emphasize that PTSD is not a death sentence, and it doesn’t mean you will live the rest of your life in pain and misery. You can get better with the right treatments (CBT) and self-care practices.

In Summary 

PTSD or post-traumatic stress disorder can be caused by many things including a car accident, an abusive relationship, a freak accident, an injury you received, etc. The trauma is never too small, you can always get help even if you do not feel like it is a big deal, address it. If you feel like you suffer from anxiety, I have a FREE list of the top 5 supplements for anxiety that I will send you here.

65+ Most Beneficial Things To Do When Bored

People often find themselves bored and unsure what to do, and they spend so much time trying to decide what to do that they end up running out of time to do something anyway! Well, no more. Use this list of things to do when bored as a guide to get you off the couch and feel good. 

All of the activities on this list are not only fun, but they will benefit you mentally, emotionally, or physically as well. Put an end to your boredom while also doing something good for yourself. Next time you don’t know what to do, don’t get stuck scrolling on social media. Try one of these activities instead. 

While some of these boredom busters are geared towards adults, most are great for families and kids! So if your bored kids are looking for something to do, you can share this list with them. 

The Ultimate List of Things To Do When BoredPractice Self Care

Sometimes, practicing self-care can feel like a task, but it doesn’t have to be! It can be as easy as you want it to be. Even if you are busy with very little time to kill, there are plenty of self-care ideas you can use to fill your downtime. 

Take a bath.Get a massage.Start a journal, kids can benefit from a gratitude journal as well. Do yoga.Meditate.Order some takeout. Exercise.Watch a movie or show.Go to a spa. Take a nap.Take yourself out to dinner at a nice restaurant. Clean Or Organize

Not many people enjoy cleaning, but we all have to do it. So why not do it when you are looking for something to pass the time anyway? Even if you only have a small amount of time to spare, you can do something small. Use this spare time to get some chores done around the house. If you have children, check out this guide chores for kids. 

Do a 5-minute speed clean.Declutter a closet or drawer.Deep clean one area.Do some yard work or clean up. Dust spots you usually never get to.Clean out your fridge. Clean the garage.Color code the clothes in your closet. Re-arrange your bedroom or your living room. Clean out your car. Get your mind organized – write out your to-do lists and your goals.Clean out your email. Get Creative

Get your creative juices flowing! Even if you aren’t a crafty person, there are many ways to spark your creativity. Get on Pinterest and find some ideas of things you want to create and make a board full of them, so you always have a list to choose from. 

Do a craft.Scrapbook.Build something cool.Refinish a piece of furniture.Try some DIY home decor.Find an adult coloring book.Make a time capsule. Find a local class, such as a wine and paint class, cake decorating class, etc. Make a vision board. (You can even do this on the computer if you want!) Learn Something New

Everyone has a list of things they want to learn in their life, but it will never happen if you don’t make time to try new things. Now is the time to start learning something new. Pick something you want to learn, and every time you’re experiencing some boredom, or if you have some free time, work on it! It’s up to you to make time to learn new skills. 

Learn another language.Try out a new skill.Read a book.Find a new hobby.Learn to play an instrument.Learn how to cook or bake.Get Outside

Getting outside is so good for you. And even if you just sit outside and do nothing, it will be good for your mental health and your physical health. A good beginner goal to set is to spend a minimum of 15 minutes outside every day. Your body needs vitamin D! If your kids are looking for a way to beat boredom, have them work through these summer activities for kids. 

Have a meal outside.Go for a walk.Go for a drive & explore.Join a local sports team.Lay out on the grass and take a nap. Set up a hammock and kick back. Start a garden. Take a day trip to a neighboring state or a fun city within a few hours. Go window shopping. Do Something On Your To-Do List

Everyone has a never-ending to-do list, sometimes it’s just in your mind, but it’s there! You might as well use your free time to cross some things off the list if you find yourself bored at home. Here are a few tasks that tend to be on people’s to-do lists that get pushed to the back burner;

Get rid of some junk – take a trip to the dump or your local thrift store.Make phone calls – pay the bills, cancel subscriptions, etc. Run errands.Re-work your budget. (Or create one if you haven’t.) Do Something Nice for Someone

Doing something for someone else helps them, but it also makes you feel good! Serving others is a great way to spend your free time when you’re feeling bored. The more you serve others, the better you will start to feel. It’s pretty amazing! And kindness is contagious, so you will be helping even more than you think. 

Volunteer – places like senior living centers, animal shelters, sanctuaries, etc., would love to have some help!Donate some things. Visit a friend.Find a pen pal and write to them. It can be a lot of fun to get a glimpse of someone else’s life.Have some one-on-one time with your kids, spouse, pet, etc. Call a friend or family member you haven’t talked to for a while and catch up. Do Something That Needs To Be Done Anyway But Always Get Pushed Off

You likely have a list of things that you want to do but never get around to doing because there are always other things that need to get done first. Take this extra time you’ve found to do those things! Even if they’re not high up on your list of priorities, finding some productive things to do will feel good. 

Meal prep for the week. (Or try making some freezer meals and be prepped for the month!)Get a haircutFinish a project you started but never finished.Start Christmas shopping.Make some new playlists for music, podcasts, etc. Find a local class for something you’re interested in – exercise, dance, photography, etc. Start a side hustle – there are TONS of side hustles out there now; find one involving something you are passionate about. In Summary: Things To Do When Bored

Hopefully, this list has given you some ideas on what you can do when you get bored! If you or your family find yourselves with nothing to do, don’t get stuck scrolling on your phone or binge-watching tv. Go through this list and spend the time doing something good for you, whether physically or mentally. Taking care of yourself and being productive are the best ways to kill time when you aren’t sure what to do. Enjoy your free time! 

This article originally appeared on Hello Sensible. 

Here Is The BEST Melatonin Fall Asleep & Stay Asleep

Melatonin helps you sleep by being naturally produced in your body at night, and supplementing is growing in popularity, around 3 million Americans take it. If you are one of these people and are thinking of having melatonin for sleep, it is smart first to understand how melatonin exactly works. Taking a good melatonin supplement at the right time, the right amount, improving your sleep hygiene and learning what the best melatonin for you is.

If you don’t have time to read and you want to know what the best melatonin is you can click here:

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In reality, your body produced a good amount of melatonin. It doesn’t make you fall asleep, but the levels of melatonin rising in the evening put you in a state of wakefulness, which helps promote sleep. If you are wondering if can you overdose on melatonin, we will elaborate on this later in this article.

Many people live in bodies that produce melatonin that is enough for sleeping on their own. But there are certain steps that you make take to make the natural production of melatonin go the highest.
You can also try taking supplements on a short-term basis if you have signs of insomnia, don’t want to stay in jet lag, or wake at night but now wants to change the schedule. Let us find out about the best melatonin that you can use to help you sleep.

Consider Taking Melatonin for occasional insomnia an hour before you want to go to sleep.

Even sound sleepers may have issues falling asleep or staying asleep every once in a while. You may try having melatonin for sleeping if you are also experiencing insomnia for over two days.

Research also shows that a supplement might assist people suffering from insomnia fall asleep a bit faster and might have more benefits for people having delayed sleep phase syndrome. Getting to sleep late and then waking up late the coming day.

What is Melatonin?

It is a hormone that your body produces naturally and signals to the brain that now is the time to sleep. Time of the day also influences the cycle of this hormone and its production and release in your body.

The levels of melatonin are naturally higher in the evening, and they fall in the morning, cortisol wakes you up in the morning.

The best melatonin is different for everyone, but typically a fast-absorbing one is great or one that comes with other sleeping aids.

Turn lights off and use candlelight at night to help your body naturally produce it’s own melatonin.

Melatonin Supplements

For this reason, taking the best melatonin supplements has also become very popular as a sleeping aid, mainly in examples where the melatonin cycle is disrupted, such as jet lag.

Anxiety and depression as well can contribute to insomnia in an individual.
What is even better than that melatonin improves your daytime sleep quality and duration. This is mainly beneficial for people who have their schedules where they sleep during the day and working at night.

Moreover, melatonin can improve sleep quality in people having sleep issues.

REM sleep is the “deep sleep” of the cycle, getting enough REM sleep can help you feel more well-rested.

Melatonin appears to reduce the duration people need to fall to sleep and increase the overall amount of quality sleeping time.

While a few studies didn’t observe melatonin having a positive sleep effect, they were mostly lower in number. People that did see benefits mostly provided participants 3 to 10 mg of Melatonin before sleeping.

However, you should start lower and combine with magnesium to see if you are magnesium deficient.

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Melatonin supplements are safe for adults when used for shorter or longer periods. How long does melatonin last is also one major question many people ask when consuming it?

I recommend starting out low and working your way up if you need to but try a lower dosage for a week or so first.

Children can take melatonin as well but always give them a VERY small dose if you give them any at all. But try to turn off the lights, keep the room cool and peaceful, before resorting to giving them melatonin if they don’t need it.

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This is an ideal tablet full of enough Melatonin that will let you restore your best optimal sleep. It will also help you promote a balanced circadian rhythm and a good mental state.

Having this tablet will further support yourself in having bets immune function and fight illnesses away. You can protect your cellular DNA as this capsule inhibits oxidative stress and free radicals in your body.

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These tablets will help you sleep as the melatonin present in them will promote healthy sleeping and waking patterns. It will encourage onset and overall sleep quality and support your morning alertness and overall quality of life.

You can support your whole body by having these tablets because Melatonin helps support your circadian rhythm and immune function. It will promote cellular and DNA health and inhibit oxidative stress and protection from mitochondria.

Other Supplements to Take For Sleep:
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Valerian is a type of herb that is native to Europe and Asia. Its root is mostly used as a natural treatment for depression, anxiety, and menopause signs.

Valerian root is highly commonly used as a sleep-inducing herbal supplement in the US and Europe. But the study is still inconsistent in this case.

Menopausal and post-menopausal women have also observed sleep quality getting better after taking valerian. Regardless of the short-term intake of this root, valerian appears to be very safe for adults with only very minor and infrequent side effects. Safety is still uncertain for longer-term usage and in special populations such as lactating and pregnant women.

It is typically taken in a tea form or an extract and it is sometimes combined with melatonin and the other sleeping aids included in this article.

Magnesium:

It is a mineral involved in many processes in the human body, and it is very important for heart health and brain function. In addition, magnesium might also help quiet your body and mind and make it a lot easier to fall asleep. If you are worried if you can overdose on melatonin, take a lower dosage of melatonin and add 300-500mg of magnesium to it.

Studies have also shown that magnesium has relaxing effects partly because of its ability to regulate the production of the above-mentioned sleep-inducing hormone named Melatonin. Magnesium is known to keep relaxing your body and muscles and induce sleep.

Studies have also shown that magnesium has relaxing effects that may be partly because of its ability to regulate the production of the hormone melatonin. Magnesium is also known as a relaxing mineral for muscles and inducing sleep.

One study has also found that the combination of Melatonin, magnesium, and vitamin B was very effective in treating insomnia regardless of what caused it in the first place. It also appears to help increase levels of gamma-aminobutyric acid that is a brain messenger having calming effects.

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Lavender:

Lavender plants may be found on all continents. It produces beautiful purple flowers that become a household element used in many ways when dried. Lavender also has a soothing fragrance and is believed to help boost sleep.

According to studies, smelling lavender oil before sleep might be enough to improve your sleep quality. This effect is mostly strong in people with mild insomnia, mainly females and younger individuals. You should also know how long does Melatonin lasts so that you don’t over-dose and keep sleeping the next day.

A smaller study done among older people having dementia has shown that lavender aromatherapy is quite effective in helping with sleep disturbance signs. The total sleep time is also boosted.

Through aromatherapy of lavender scent is thought to be safe, and oral intake of lavender has been linked to having stomach pain and nausea in a few cases. Essential oils are also intended for having aromatherapy and not taking it orally.

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The best melatonin-inducing herb is passionflower. It is related to helping with insomnia. The species of passionflower are linked to improving sleep. Passionflower has certain sleep-promoting effects that have been shown in animal studies. But its effects on humans seem to be based on the form in which it is consumed.

The best Melatonin to take if you need to sleep is the natural herbs. These won’t even disturb your body’s metabolism and inner system but will induce sleep. You will find it very helpful to maintain your inner balance and have a peaceful sleep without disturbance.

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Can you overdose on Melatonin?

Melatonin is mostly safe for many people, and most people will not experience any huge complications when they take it too much. Even so, having an overdose of it may cause you some unpleasant side effects. It would help if you kept your dose to never increase 1 to 3 mg every night.

If you are thinking of how long does Melatonin lasts, then the answer is that it takes a half-life of 20 to 40 minutes. Its half-life measures how long it will take for a half dose to get processed and released out of the body.

Reference Links:
https://www.verywellhealth.com/what-to-take-when-you-cant-sleep-3015261
https://www.verywellhealth.com/how-to-take-melatonin-3015192
https://www.nhs.uk/medicines/melatonin/
https://www.singlecare.com/blog/melatonin-dosage/
https://www.hopkinsmedicine.org/health/wellness-and-prevention...

Originally posted 2022-01-18 16:22:11.

The Reasons We Love Grounding Techniques for Stress & Anxiety

Stress and anxiety are notorious for causing or worsening depression, chronic pain, insomnia, social isolation, substance abuse, etc. The effects of anxiety are far-reaching, and one has to be proactive to stop it in its tracks before it does any damage. One effective way to eliminate stress before it consumes you is by performing grounding techniques.

Grounding techniques help refocus your mind on what is happening in the present moment, not the harmful thoughts or memories causing an episode. In other words, grounding techniques are a distraction to help your brain ignore or create space from anxiety-causing experiences, replacing them with healthy, safer experiences.

Grounding techniques can help people dealing with traumatic memories, anxiety, PTSD, self-harm inclinations, and dissociation. We love grounding techniques because they work. Therapists often recommend physical or mental grounding techniques to patients with anxiety-related conditions, and there’s widespread evidence that it works.

Helpful Tip: Go outside, stand in the grass with bare feet, feel the earth, and watch the sun and all of the nature around you.

Here are more reasons we love grounding techniques.

The Benefits of Grounding Techniques for Stress and Anxiety Helps You Stay Calm

This is the most apparent benefit of grounding techniques. When you’re stressed and anxious, your mind races, your heart palpitates, and your body vibrates; if you do nothing, the condition will worsen.

But the moment you interrupt your thoughts by focusing your five senses on the things in your immediate environment, you will begin to retake control and feel better. Your body will become calm as your brain receives the message to detach itself from hurtful thoughts and focus instead on wholesome, real-world experiences. The calming effects of grounding techniques can carry on throughout your day, and you will find that situations that are typically stressful will become less stressful.

Helps You Sleep Better

People who have insomnia can’t sleep because their minds often wonder when to go to bed. They find themselves thinking about several things, and as long as the brain is active, they will not fall asleep. So the best thing to do is block those thoughts by introducing grounding techniques.

There are grounding techniques that help improve sleep, and one popular one is the 5-4-3-2-1 technique. It is a mindfulness exercise that engages your five senses and turns your focus from the present moment, and allows you to be in control of your thoughts. Here’s how to do this exercise:

Identify these things in your room or anywhere you are:

Five things you can seeFour things you can touchThree things you can hearTwo things you can smellOne thing you can taste

This practice works if you follow it to a tee. When you get to “one thing, you can taste,” your mind should be distracted entirely from any anxious thoughts.

Improves Your Mood

When you experience bouts of emotional distress and anxiety pangs, you’re not in a good mood. And if not handled properly, it could degenerate into something dire such as self-harm. Grounding techniques can remove all that stress and bad blood, replacing it with an easy-going, happy mood. How?

When you apply a soothing grounding technique, you feel safe and in control, bringing back normalcy and lightening your mood. One grounding technique you can use to improve your mood is to describe the beauty you see around you – the alluring greenery, the bright-shining lights, the bookshelf with your favorite books, the new clothes a friend got for you – just about anything that makes you feel good. 

Remember to use your words and make yourself connect to those things.

Helps You Stay Sober

Substance abuse is prevalent in our world today. One study shows that almost 20% of people over 12 have misused prescription drugs or taken illegal drugs. If you’re a victim and trying to break free, grounding techniques can help. 

Here’s a grounding technique you can use – imagine your thoughts about abusing drugs as something you detest (like a song) and turn down the volume or change the channel. Essentially, you’re replacing the thoughts edging you to substance abuse with thoughts that deride and dislodge the act.

Reduces or Prevents Pain

Whether you’re experiencing fits of anxiety or other mental disorder, you will have to deal with the pain it creates. For example, anxiety attacks cause discomfort, including chest pain caused by muscle contractions; these can interrupt your breathing and leave your chest hurting days after the event.

With grounding techniques, you can prevent yourself from experiencing stress and anxiety-induced pain. As you focus on the “here and now” and not the negative signals parsing through your mind, you take back control from whatever might induce pain. 

For instance, your mind might attempt to take you to a moment in your life where you failed at something, which could lead to feelings of regret and hurt. Instead of going on that dreadful journey, refocus your mind on the successes you’ve had. Remind yourself that you have come a long way and done well. 

You don’t have to experience the pain if you can interrupt the pain inducer.

Helps Improve Confidence

Stress and anxiety disorders can affect your confidence levels and leave you feeling like you’re not good enough. That mindset or emotional state can have a bearing on your physical outlook. For example, you may find that you’re not standing straight and walking with your shoulders high or cringing – not wanting to be seen or making yourself small and scarce. That’s what your emotional state can do to your body. 

The good thing is that you can facilitate this process reverse; you can make your body and posture affect your mind with a grounding technique.

Use your posture to regain power over any negative thought or situation weighing you down. To do this grounding exercise, stretch yourself tall and keep your head up, then say, “I am happy,” “I feel good,” and “I am better today than I was yesterday.”

You see, the brain and the body are connected, and when your body is in an upright position and you make those affirmations, you will feel good. You will feel a confidence boost, and stress or anxiety will have nothing on you.  

You have successfully replaced negative, burdensome thoughts with a posture and affirmations that will lighten your mood again.

Relaxation Techniques

Progressive muscle relaxation is a simple technique therapists use to make a mind and body connection.

Start by taking a deep breath and feel your chest expand fully, and you may even feel a good stretch in your chest.

Take three to five breaths through your nose and out through your mouth.

I recommend doing this with your eyes closed to do a complete body scan and figure out where you will need the most help releasing tension. For example, suppose you like to listen to calming music or sounds. In that case, I recommend using a guided meditation app to help you focus on completing this technique and alleviate the unhelpful racing thoughts.

Start by tightening up your toes and feet and holding them for a few seconds; take a deep breath, and release the tension in your feet as you breathe out. Next, do this with your calves, tighten them up and flex them, take a deep breath, and breathe out as you relax. Do this with everybody group: quads/ hamstrings, abdomen, back, arms, face, etc. Finally, when you get to your face, clench up every muscle and hold it for 5-10 seconds and then release feeling the calming sensation.

This is something you can do while sitting or laying down, and when you feel mentally drained, you can do this to relax your body and mind.

Closing Thoughts

Overall, grounding techniques are a great way to reduce stress and anxiety, help you feel more in control of your emotional response, and increase gratitude. Remember that you can do them wherever you are; just find a calm, quiet place to do them.

Allowance Alternatives To Teach Kids About Money

Providing an allowance to your child is a great way to teach reliability, responsibility, and financial literacy. Using creative allowance alternatives to teach kids about money management is a valuable tool that will lay the foundation for budgeting, financial planning, and saving for essential things or life events. Understanding the value of money also helps show your child the importance of generously giving, patience, strategy, goal setting, critical thinking, and maybe even the basic premise of entrepreneurship.

However, giving your kids extra pocket money regularly without having that money tied to a sense of accomplishment may create unintended results.

The Problem With Giving Kids A Weekly Allowance

Too often, parents become wrapped up in wanting to give everything to their children. While it isn’t wrong to like to provide your children with a small amount of money to buy something they will enjoy, there is a risk of potentially creating unnecessary behavioral hardship.

While kids enjoy receiving extra spending money and choosing what to do with it, a fixed allowance system often creates a sense of entitlement and expectation. There are also valid arguments for the benefits for kids living with minimalism, and teaching your kids to value earning money, budgeting, and saving for future events helps prevent your children from growing up thinking they need to spend money to be happy.

Honoring Your Budget vs. Keeping Up With Allowance Trends

Too many parents are pressured by what other families are doing by providing an allowance to their children. Often this pressure results in parents taking money away from a limited living expense budget, which will only leave them stressed, irritable, and resentful.

Allowance is a learning tool to set your kids up for the future and should not be a point of contention. If you don’t have the capacity in your budget to pay your children for extra work around the house, consider compensation alternatives or barter. Another idea is to ask around the neighborhood to find out whether anyone in your community would be able to pay for extra chores done outside of the home.

Keep in mind your bottom line. Only provide an allowance you can afford.

Establishing Boundaries For Chores and Compensatable Household Assistance

Regardless of the decided-upon reward system you use for your kids, ensure it is financially sustainable and flexible. If an emergency or additional expenses are required, discuss them and agree on a suitable replacement. 

To avoid creating entitled expectations and busting your budget while factoring in pre-established money sharing, restructure or set up your allowance system to be more of a reward system dependent on work ethic, extra assistance, or accomplishment.

If you’re worried about your child only wanting to participate in working for money when they want something, come up with creative trade ideas. Establish the boundary that their assistance with household tasks is a requirement, and if they don’t want to participate, they can offer to use their earned allowance to pay you or a sibling to do their chores for them. Explain to them that as they grow into adulthood, if there are household items they don’t want to do, they’ll need to pay someone to come over to help, but you’re open to negotiations.

The Average Allowance for Kids Varies by Age

As of 2021, the average weekly allowance for kids was approximately $10, depending on their age. 

4-year-olds received an average of $5.12

5-year-olds received an average of $5.46

6-year-olds received an average of $5.99

7-year-olds received an average of $8.05

8-year-olds received an average of $8.19

9-year-olds received an average of $9.18

10-year-olds received an average of $9.85

11-year-olds received an average of $11.15

12-year-olds received an average of $13.11

13-year-olds received an average of $14.80

14-year-olds received an average of $15.70

58% of parents surveyed required their kids to do something to earn their allowance instead of just providing them a weekly or monthly stipend. While most parents questioned mentioned giving an allowance to their kids as a way to teach them money management, only 3% helped their kids with savings plans and establishing a budget.

Allowance rates may vary depending on the money earned and whether the kids are making money based on their efforts and accomplishments. For example, 

The average birthday gift is $50

The average payment to kids for mowing the lawn is $7.50

The average price for parents to pay their kids to rake leaves is $4.50

Washing windows nets an average of $2.00

7 Creative Allowance Alternatives To Teach Kids About Money Management And Responsibility

Using alternative ideas to giving an allowance helps keep you honest in your budget and helps encourage your child to learn the value of money. It is increasingly important, especially with inflation skyrocketing, for youth to understand that money is directly tied to effort and strategy and provide a valued service to the community (or your family).

Remember that earning extra spending money shouldn’t be stressful or overwhelming for you or your child. These are teachable moments that bring together various means of accomplishment and a small sum of money or non-monetary reward.

1. Teach Kids To Earn Money Through Hard Work

Paying your children for doing chores helps reward them for working hard.

There are many age-appropriate chores kids can do around the house or homestead. You will want to factor in your child’s emotional maturity before assigning them tasks to ensure the assigned duties aren’t overwhelming or too much for them to handle.

Working for their allowance isn’t to test their abilities to get everything done but to encourage them to be helpful and do more than the bare minimum.

If you’re concerned about them only doing the bare minimum chore amounts, consider having a core set of chores for each child and offering to pay them an allowance for completing extra duties and their household responsibilities.

Appropriate Chores for Kids 2-4

While most kids under five don’t usually care about earning money, it’s wise to develop good habits by starting a routine with them, helping you clean around the house. Because toddlers primarily focus on fun and exploration, the tasks may take a little longer to complete or require additional encouragement, but the lessons learned and cleanliness habits gained are well worth the extra time and effort invested in them.

Put toys away

Fill up a pet’s food bowl

Put dirty clothes in the hamper

Wipe up spills

Dust baseboards, shelves, tabletops, or windowsills

Put away books on shelves

Help load the washer and dryer

Match socks together

Put away their clothes in the proper drawer

Mop small areas with a dry mop

Appropriate Chores for Kids 5-9

Depending on your child’s maturity, kids ages 5-9 should be ok handling chores from the 2-4 ages plus:

Collect eggs (if you have backyard chickens)

Water indoor and outdoor plants

Feed and water pets and small animals

Brush fur of any pets or animals you have at home

Work on DIY projects with hand tools (under supervision)

Make their bed

Pull weeds in the garden

Assist with planting garden seeds

Assist with harvesting garden produce

Vacuum

Sweep floors

Mop floors

Load and empty the dishwasher

Wash dishes (with supervision)

Help make meals

Make themselves snacks

Assist with setting the table

Clear the kitchen table after meals

Wipe down counters and sinks

Scrub the table after meals

Help bring in light groceries

Help to put away groceries

Sort laundry into whites and colors before wash

Clean their bedrooms with minimal supervision

Clean up after any art projects they do

Help sort, wash and dry their laundry

Fold and put away their laundry

You should pay attention to your child’s emotional status during these years. It doesn’t take a lot for kids to feel overwhelmed. They might feel overwhelmed having more than three chores to do.

Appropriate Chores for Pre-Teens 10-13

By the time your child reaches the age of 10, they should be ready for additional responsibilities and have a more firm fundamental understanding of what money is and how to earn it.

Depending on your pre-teen’s maturity, young adults ages 10-13 should be ok handling chores from the 2-9 ages plus:

Rake leaves

Use hand tools for light DIY fixes

Use limited power tools with parental supervision

Push-mow with supervision

Handle and assist with caring for animals (if you have pets or homestead animals)

Clean up animal waste in the yard or barn

Plant or harvest garden produce or flowers

Wash the dishes by hand

Load and unload the dishwasher without assistance

Wash the family car

Prepare easy meals without assistance

Wash, dry, fold and put away laundry

Take trash outside to the appropriate bins

Take trash bins to the curb

Babysit younger siblings or neighborhood pets with parents at home

Help parents with simple automobile or appliance repairs

Assist parents with making DIY cleaning or personal care products

Appropriate Chores for Teens 14+

The most significant concern of teenagers is teaching them to understand and respect their physical and mental limitations. Maturity is difficult to gauge since all teens are different.

Depending on your Teen’s maturity, kids ages 14+ should be ok handling chores from the 2-13 ages plus:

Operate and maintain equipment under supervision

Managing animal needs

Operate a riding mower or tractor and implements (after a 10-hour training course)

Clean out the fridge

Help deep clean kitchen (appliances and cabinets)

Clean the bathroom toilet, sink, and shower

Clean windows

Babysit younger siblings independently (for short periods)

Mow the lawn

Care for pets and homestead animals independently (including walks)

Make more complex meals

Accomplish small shopping trips alone (after receiving their license)

Iron clothes

Resew buttons or holes on clothing

Help parents with simple home or vehicle repairs

Assist in cleaning gutters (supervised)

Assist in cleaning the pool (if you have one)

2. Teach Kids To Earn Money By Helping Others

Entrepreneurs hold a standing belief that states, “if you want to make more money, help more people.”

Teaching your kids while they’re young to help other people is essential to develop them into valued members of society. Still, it also enables them to find creative ways to make money by helping others or giving back to the community through volunteer work and random acts of kindness.

Help your child strategize ways to be helpful throughout your community to develop a skill. Then as they become proficient with that skill, have them earn extra money by providing that service to neighbors.

3. Teach Kids To Earn Money Through Academic Accomplishments

A common way for parents to provide an allowance based on academic accomplishments.

$20 per A grade in school

$10 per B grade in school

$0 per C grade in school

-$10 per D grade in school (where the child gives $10 to their parents)

-$20 per F grade in school (where the child gives $20 to their parents)

Providing cash payments for academic accomplishments isn’t as common among homeschooling families. However, if you homeschool your children, you could offer them an extra bit of money for reading books and their curriculum requirements that will benefit their future.

4. Teach Kids To Earn Money With Reading Rewards

A more creative alternative allowance method is to pay your child to read books.

You could offer them $5-10 for every nonfiction, finance, business, trade skill, or personal development book they read in addition to their school curriculum requirements.

Another idea is to offer a discounted price for any fun or fictional book or novel they read in addition to their school curriculum requirements.

5. Teach Kids To Earn Money Through Business Ventures

If you have a business, there are many ways your child can help you with age-appropriate business activities, whether it’s helping with accounting, stock, customer service, typing, organizing, mail responsibilities, or creating products. Working with you shows them valuable lessons not available anywhere else and enables them to kinetically learn business tasks instead of just reading about them in books.

If you don’t have a business, consider helping your child develop an age-appropriate business to help them start and grow. Lemonade stands are popular options, as are creating and selling art projects. If you have a homestead, you could offer your child the opportunity to collect and sell backyard chicken eggs, produce, handmade baskets, or other items you make together.

You can also by playing business. Take the idea of paying your child for extra chores done by assigning a monetary value to each assignment in a graph, and allow them to choose which task(s) to complete. Then they can see the additional tasks’ worth and play business by meeting them and giving you an invoice.

6. Teach Kids To Strategize Ways To Earn Money

Encouraging your child to delve into creative thinking is easily the most significant gift you can give their future. Take a step back from controlling everything they do, and offer them the space to brainstorm and decide what they want to do to make extra money. Your encouragement will help increase their confidence, but you’ll also assist them with developing critical thinking and strategy skills not taught anywhere else, giving them a stronger foundation for success when they become adults.

7. Teach Kids To Enjoy Earning, Giving, and Spending Money

Money doesn’t need to be a taboo topic that no one discusses. It also is not the root of all evil (the proper Bible quote is “the love of money is the root of all evil”). Making money should be something they enjoy doing because the tasks kids complete to earn money are appreciated and needed by their family or community. Showing your child that making money is tied to a sense of accomplishment and doing meaningful tasks may be a form of self-care you and your kids can do together.

When your child sees the impact and value of contributing in a meaningful way, they realize the value of assisting other people and finding their motivation to achieve their goals.

5 Tips for Helping Your Child Manage Their Money

Giving an allowance is only half the task of teaching your kids about money, whether they receive a flat rate weekly amount, you’re paying them for chores, or you’re compensating them for academic accomplishments.

1. Teach Your Child To Tithe Their Income

The Bible mentions tithing 10% of your harvest, giving a historical foundation to the idea of saving for emergencies, future shortfalls, and assisting less fortunate people. Tithing expresses thankfulness and gratitude. Be grateful for what you receive, and share it willingly.

“Honor the Lord with your wealth and the first fruits of all your produce; then your barns will be filled with plenty, and your vats will burst with wine.”

– Proverbs 3:9-10

Use that biblical lesson to teach your kids the importance of saving and giving back to the community. Proverbs chapter 3 verses 9-10 encourages you to keep some of what you earn to help support the most vulnerable members of your community, such as orphans, widows, homeless shelters, or a local nonprofit that aligns with your values. 

2. Teach Your Child Advanced Level Budget Management

Many financial gurus recommend following the 50/30/20 budgeting rule, which is a great teaching tool. This rule tells you that 50% of your income should go towards necessary expenses. 30% of your income should go towards what you want to buy now. The 50/30/20 rule says you should save 20% of what you earn for the future. Discussing this type of spending plan with your child helps them lay the foundation of understanding money management, not just spending everything they have at once. Kids over eight years old who have the maturity and understanding of delayed gratification will benefit significantly from understanding this budgeting technique.

With not needing to worry about living expenses, kids should instead invest that 50% into a separate saving account to benefit their future. Establishing a savings account for significant future expenditures helps provide expenses like resource books, a future car, future college tuition, future house down payment, or even starter business equipment expenses. For example, if your child is selling handmade baskets, they may want to save up some of their income to invest in higher quality tools to help them make more complex baskets.

The 50/30/20 rule states that 30% of your income should be for things you want. Allow your child to spend 20% of their earned money on items important to them, like a new phone, a new game, a particular outfit, carnival tickets, new toys, a new bike, a special treat at a restaurant, gifts for family members and friends, or new sports equipment. Your kids could even use this spending money to pay each other to take care of their expected chore list.

Children shouldn’t need to worry about debt payment unless they compensate you for taking care of their chore list or as a previously agreed upon punishment for low academic performance. Typically, for children, that 20% should go toward building an emergency fund, long-term savings account, creative investments, or even starting a retirement fund.

These numbers and spending applications will likely need to change as they get older, depending on how much they make compared to living expenses. But teaching your kids the difficult-to-understand financial fundamentals of not spending every penny burning a hole in their pocket will transform into invaluable lessons when they’re older.

3. Teach Your Child To Manage Money By Setting Goals

It is only a matter of time before your child will see something they want but can’t yet afford. Use that as a learning tool to save up for something they want.

For example, if 8-year-old Sam wants a $200 bike, discuss extra household tasks or mini-business opportunities he could do to earn that $200 (plus tax) needed to purchase it. Help him establish his goal of saving $200. Then, set up a budget with his earned allowance and a plan to earn extra cash to accomplish that goal.

4. Teach Your Child Investment Techniques

Investing in the future is always a beneficial lesson to learn. Discussing investment opportunities is wise, especially for teenagers. If you have investments, discuss what you invest in and why with your child.

As they get older, strategize with them about different ways to invest, and create spreadsheets to track fictional investments to give them an idea of how much they could earn or lose through those investment opportunities.

When they feel comfortable starting an investment account, consult with a financial advisor or do what you can to assist them in starting small and building an investment portfolio. You can also discuss the value of diversifying investments through tangible options like real estate or starting silver and gold coin collections.

5. Use Your Child’s Spending Budget To Teach Your Kid About Money

Helping your child understand the value of money, how to make it, and what they can realistically afford helps them develop a healthy financial perspective and is the cornerstone to becoming financially literate.

Take a look at their spending goals and budget, and have candid conversations about the value of money by comparing different ways to earn with the things they want or need to purchase.

Talk with your child about the value of different types of work and how helping more people with more complex problems results in higher income.

Teach Your Child To Barter Their Skills (Cash-Alternatives)

There are several other ways to compensate your child for taking the initiative to do extra tasks in addition to their required household chores or homestead duties.

Go to a special event, like a concert or fair

Have a cookout with neighbors, friends, or family

Take a camping trip

Stay up late

Take a memorable trip somewhere

Buy or make an edible treat

Offer an item they want

Teach them something extra they want to learn about

Teach Your Child To Value Their Time and Effort By Choosing Their Reward

Allow your child to choose what they receive in exchange for their efforts. This reward could result in financial compensation or bartering for something they want. Either way, make it more enjoyable for them by allowing your kids to decide what they want to work for or how they spend their earned allowance.

Your child taking the time to choose how to use their money also sets them up to learn through practice the natural consequences of money. Honoring their decisions also means giving them space to experience buyer’s remorse and set money-based priorities.

What Family Surveys Show About Choosing An Allowance vs. Allowance Alternative System

According to a survey conducted by the American Institute of CPAs (AICPA), 92% of parents say it’s vital that their children understand how to manage their money effectively, and 66% give their children a cash allowance.

T. Rowe Price investment firm found that 62% of kids agree that having financial conversations with their parents make a difference in their 12th annual survey.

Are Allowance Alternatives Right For You?

Whether or not to give your kids an allowance is personal, and the correct answer will be different for different families. 

Most importantly, make your decisions together, and keep the financial conversations light-hearted. Our society uses money to measure energy and time to accomplish a task and relate it to its value. Earning an allowance shouldn’t be daunting or provoke anxiety. It should be a fun endeavor to explore developing savvy financial habits.

This post originally appeared on Hello Sensible. 

Kettlebell Swings: The Best At-Home Workout Tool

Over the last decade, the fitness industry has seen a surge in the popularity of exercises that the media claim to be the next best thing, ideal for assisting trainers of all levels in getting in peak physical condition. While some of these claims and exercises are somewhat bold, one thing is for sure: they were on point when they stressed the effectiveness of kettlebell swings.

Despite how popular and beneficial kettlebell swings may be, it is undoubtedly one of the most incorrectly performed exercises. The cumulative effect of completing kettlebell swings improperly over time means you are at increased risk of developing a lasting back injury. The spine can suddenly become compromised if it is in an unnatural position, especially while under load.

However, kettlebell swings can be incredibly beneficial. They improve your maximal and explosive strength, according to a study written by PubMed.gov, which is ideal for a carry-over effect to other exercises. Let’s look at how to perform kettlebell swings correctly that you can use as part of a full-body workout to assist you in getting stronger, leaner, and more explosive.

Benefits of Using a Kettlebell

Here is a list of benefits kettlebell swings provide:

Exercise Satisfaction

Aside from deadlifts, there aren’t many exercises that offer equal satisfaction to kettlebell swings. Mastering the technique can take practice and perseverance; however, once you have learned it, you’ll be pumped at being able to grab the kettlebell and swing it powerfully, like you’ve been doing it for years.

Kettlebell swings offer so much satisfaction, with the bonus that they are an excellent exercise to work off any stress and tension.

Great Posterior Chain Exercise

Kettlebell swings hit the posterior chain – the muscles on the rear of the body – but more specifically, the glutes, the upper and lower back, and hamstrings.

Regrettably, many trainers focus on predominantly working the muscles visible from the front that gains the most attention, such as the chest, shoulders, biceps, triceps, and quads. However, working the posterior chain is imperative for improved athleticism, posture, stability, and developing a toned butt.

Stronger Hip Hinge

A great benefit of kettlebell swings is that they carry over to lower-body compound movements such as the front squat, barbell row, and Romanian deadlift.

You are lifting much less weight using a kettlebell than you otherwise would in a compound exercise using a barbell; however, doing so allows you to practice your hip hinge – dozens and dozens of times if you wish – per session.

In doing so, you are not only mastering your hip hinge – which will help you in other lifts – you are simultaneously doing a high-volume workout without causing unnecessary stress on your nervous system and joints.

Full-body Exercise

Most muscle groups play a part in kettlebell swings, meaning you can almost work the entire body, which is perfect if you’re short on time. However, If you add some diamond push-ups into your workout, you’ll have trained the entire body in only two exercises.

Quick Workout

Most kettlebell workouts will put you through your paces in just 10-15 minutes, and another bonus is that only one kettlebell is needed to achieve this. Gone are the days when you feel you have to spend an hour in the gym to consider it a productive workout.

Fantastic for Conditioning

Kettlebell swings are superb for improving your fitness and burning fat. You don’t necessarily have to be concerned about how much weight you’re moving. Instead, use a moderate weight, aiming for high rep sets of 15-20 in a circuit-style workout, with only 60 seconds of rest between sets.

With just a ten-minute workout, you are getting the whole body involved, thus increasing your heart rate and pumping blood throughout your body, which is highly beneficial in burning fat and improving fitness levels.

Kettlebell Swings: Muscles Worked

Kettlebell swings incorporate the upper and lower body and are considered a compound exercise, which means you utilize many essential muscles in the movement.

However, the muscles used mainly are:

Gluteus Maximus

Commonly referred to as your butt – or glutes for short – the gluteus maximus is the largest muscle in the body, ideal for using power to drive the kettlebell up from your hips.

It is essential to increase glute activation by contracting your glutes hard at the top of each rep for maximum return.

Forearms

Unlike dumbbells, kettlebells can be harder to grip as most come with fat handles; however, your grip and forearm strength will improve dramatically with regular high-rep sets of kettlebell swings.

Hamstrings

The hamstring group contains three muscles: semimembranosus, semitendinosus, and biceps femoris. The hamstrings work to extend both your hips and knees.

Deltoids

Many people find generating enough power in the swing a challenge – especially if you are relatively new to this exercise. However, this is where focusing on your deltoids and shoulder muscles will help.

Though most of the power in kettlebell swings comes from your lower body, your upper body also plays a significant part.

Quadriceps

Your quadriceps – better known as quads for short – extend your knee, and although they do have a role in swings, it is a somewhat minor one.

While kettlebell swings are considered a hip hinge exercise, it is naive to think the posterior chain takes on all the work. The quadriceps group has four muscles: vastus intermedius, vastus medialis, vastus lateralis, and rectus femoris.

Latissimus Dorsi

The latissimus dorsi – otherwise known as the lats –  is on the side of your upper back that can give one a V-taper look if it has been trained correctly and holds a reasonable amount of muscle. During this exercise, the lats become engaged when you are swinging the weight downwards and are used to keep control of the bell.

Core

When most people hear the word “core,” they immediately think of abdominal muscles (abs), yet they are only one of the muscles that make up your midsection.

The other core muscles are the obliques, rectus abdominis, transverse abdominis, and erector spinae. They all play a fundamental role in stabilizing your spine and stopping your lower back from rounding.

Never underestimate the benefit of a strong core when using kettlebells, as, without one, you would struggle to generate enough force to swing the kettlebell up.

Trapezius and Rhomboids

During kettlebell swings, the trapezius and rhomboids stabilize your shoulder, ensuring they go downwards and back. Their job is to depress, retract, and lift your shoulder blades.

How To Do a Kettlebell Swing Correctly

Although most people can swing a kettlebell, it’s essential to learn how to do it properly as you want to have an efficient workout and reduce the risk of injury at the same time.

Here’s a step-by-step breakdown:

Start by standing with feet shoulder-width apart, holding a kettlebell with both hands, arms straight down, and palms facing toward you.Take a deep breath in, hinge your hips, and bend your knees slightly, so the kettlebell comes between your legs. Ensure you engage your core and keep your back straight.As you exhale, squeeze your glutes and push your hips forward to lift your body into a standing position. As you swing the kettlebell, allow your arms to lift as far as they naturally will, though your aim must be parallel to the ground or shoulder height. Refrain from using your arms to raise the kettlebell.Inhale, push your hips back and slightly bend your knees so the kettlebell goes between your legs. Class this as rep 1.

Your form is key to preventing a lower back injury, so you should be using your glutes and legs to generate force, not your arms and shoulders. At the end of each set, aim to slowly reduce the speed of your swings until you can stop safely, instead of abruptly, which increases the risk of injury.

American Swing

When watching most people do this exercise, they do overhead kettlebell swings, also known as American swings. It’s a style most crossfitters use too. Though extremely common, it isn’t always safe as the lumbar spine is prone to hyperextension.

It’s also risky for those with shoulder issues, as you will need excellent shoulder mobility to execute this style with perfection.

Russian Swing

This exercise is much kinder on the back. It involves swinging the weight to shoulder height, allowing you to lift heavier weights without the same shoulder mobility required as American swings. In my opinion, Russian swings are the superior and safer style of the two.

Common Mistakes

By and large, kettlebell swings are considered safe; however, it’s an exercise that many people do incorrectly, creating more susceptibility to injury and slowing down progress.

Using Incorrect Weight

I suggest starting with a lighter weight than you think you can lift and ensure your form is perfect before going heavier. Think of it this way: the kettlebell should be heavy enough to challenge you but not heavy enough that you struggle to lift it.

Using Your Arms To Lift

Any momentum to drive the kettlebell up should come from your lower body, not your arms. The only thing your arms should be doing is leading the kettlebell.

Swinging Too Fast

If you’re swinging too quickly, much of the focus will be on your upper body and not the lower body, where most of the force generated should come. Always make sure you do your kettlebell swings using proper form.

Rounding Your Back

During the lowering phase of the movement, resist the urge to round your back and shoulders, which may put unnecessary strain on your lower back. To avoid this, focus on keeping your shoulders and upper back muscles rigid to prevent gravity from pulling you down.

Non-engagement of Core

Engaging your core throughout the movement is imperative to prevent a lower back injury.

Squatting

Swinging a kettlebell with proper form in front of your body depends on your hip-hinge movement; however, many people squat instead, but this places more attention on the quadriceps and produces less than optimal power.

Too Much Bending of the Knees

Knee-bending means you’re squatting, which reduces much less momentum and power.

Final Thoughts

Kettlebell swings are a great exercise and are worth adding to any workout routine. However, you must practice proper form to get the most out of them. They offer many benefits, such as increased strength and power, improved cardiovascular fitness, endurance, and core stability. The best part is they burn lots of calories in a short period as they’re a high-intensity workout yet a very low-impact one.

Give them a try, and let us know what you think!

This article originally appeared on Wealth of Geeks.

13 Must-Read Stories for Kids That Teach Valuable Life Lessons

Every parent, teacher, or babysitter will, at some point, find themselves playing storyteller and sharing children’s stories, whether it’s bedtime stories, stories by the campfire, or to pass the time. While there are tons of stories for kids to choose from, quite a few teach valuable life lessons to kids as they hear the story.

There are so many fun things to do with kids, but for the days when you’re looking for a quick and straightforward way to entertain the kids, short stories are a great way to do it. Reading to children is a perfect way to help kids develop their reading skills and learn to read.

These Stories for Kids Help Teach About:GreedHonestyKindnessPatienceTemperamentAnd so much more!13 Short Stories for Kids That Will Help Teach Important Life Lessons1. The Lion and the Mouse

This children’s story is about a Lion who decides to spare a mouse’s life when the mouse says he will repay him in the future. The lion laughs, thinking, how could a mouse ever help me. Until one day, the lion becomes caught in a net, and the mouse frees him. You can read the full story here.

Moral of the story: You’re never too small to help someone in need, and kindness never goes wasted.

2. The Boy Who Cried, Wolf

Most people have heard this story before, but if you haven’t, it’s about a boy who repeatedly lies about a wolf chasing the sheep. His lying causes him to lose credibility. And when there is a wolf, none of the villagers believe him because he has lied so many times. You can read the full story here.

Moral of the story: Lying will catch up with you, and people won’t believe you when you need them to.

3. The Golden Goose

The Golden Goose (sometimes called The Goose Who Laid the Golden Eggs) is a story about greed. A farmer and his wife have a goose who lays golden eggs. They start to think that the goose must have gold inside of it, so they kill the goose. They realize that the goose is not full of gold; it just lays golden eggs. But now that they’ve killed it, they don’t get any gold. You can read the full story here.

Moral of the story: Being greedy will cause you to lose out on what you already have.

4. The Thirsty Crow

In this story for children, kids can learn about persistence and problem-solving. A crow finds a pail of water half full but can’t quite reach the water. He adds pebbles to the can until the water rises high enough for him to drink. You can read the full story here.

Moral of the story: Where there is a will, there’s away. Sometimes you have to get creative and be patient to achieve your goal.

5. The Three Little Pigs

Most people know the story of the three little pigs who each build a house to keep out the wolf. The pigs who choose quick building methods are easily destroyed, whereas the pig who takes his time to make a quality house can withstand the wolf. You can read the full story here.

Moral of the story: Being lazy and rushing a task will not pay off; hard work patience will.

6. The Ugly Duckling

This story has become a top-rated children’s book because of its powerful message. If you haven’t heard the story of the ugly duckling, it’s all about judging someone by their outward appearance. The thought-to-be ugly duckling ends up being a beautiful swan. You can read the full story here.

Moral of the story: Don’t judge someone by their appearance; appearances don’t matter.

7. The Ant and the Dove

Here is another short story about kindness and friendship. A dove saves an ant from drowning, and the ant can return the favor by biting a man who is about to kill the dove, which allows the dove to escape. You can read the full story here.

Moral of the story: Kindness is never wasted.

8. The Tortoise and the Hare

Another popular story for children, famous for “slow and steady wins the race.” A slow but determined tortoise beats an overly confident rabbit in a race. You can read the full story here.

Moral of the story: Determination and patience are equally as, if not more important than physical ability.

9. The Midas Touch

King Midas was not happy with what he had, so he wished that everything he touched would turn to gold. He soon regrets his wish. You can read the full story here.

Moral of the story: Be happy with what you have.

10. The Dog and the Bone

In this children’s story, the dog loses his bone in an attempt to snatch another one. It’s a short story with a great lesson; don’t be greedy. You can read the full story here.

Moral of the story: Greed leads to loss, be happy with what you already have.

11. Elephant and Friends

In this cute animal story, an elephant in search of friends defends all of the smaller jungle animals against a tiger, despite turning him away at first because he was an elephant and they weren’t. It’s a great lesson on the benefits of unlikely friendships. You can read the full story here.

Moral of the story: You can be friends with anyone, despite your differences.

12. Controlling Anger

Controlling one’s temper is a skill that everyone has to learn through practice, and kids should understand this as early as they can! This kids story involves a boy who is instructed to pound one nail into a piece of wood every time he loses his temper, and once his temper is under control, he removes them. His dad shows him that just because he pulled out the nail doesn’t mean that the damage isn’t still there, just as saying hurtful things when he is angry isn’t something that can be undone. You can read the full story here.

Moral of the story: Not being able to control your anger and saying hurtful things can cause lasting damage.

13. The Wind and the Sun

In this short story, the wind and the sun fight to determine which is stronger by seeing which of them can persuade a man to remove his coat first. The wind uses robust and aggressive force. And the sun uses a slow and steady increase of heat that eventually gets the man to remove his coat. The suns strategy proves to be more effective. You can read the full story here.

Moral of the story: Sometimes, gentle persuasion is more effective than strength and force.

Places to Find Free Stories for Kids

There are many places to find children’s stories online for storytime. Many of them are great for teaching kids important lessons and values and entertaining them.

YouTube

You can find all of the stories listed above and many other great stories on YouTube. You can find anything on there, from fairytales to fables to nursery rhymes and folk tales. If you listen to stories on YouTube, you don’t even have to read them to your kids. You can make a playlist and let them play through as a read-aloud. It’s a great place to find interactive stories.

Many of the videos are even animated, making them fun for the kids to watch. There are also a lot of stories for them to read along to. That is a great way to incorporate screen time for kids while still focusing on educating them.

Monkey Pen

Monkey Pen is a great website to find a wide variety of easy-to-read children’s books, stories, and fables. You can read their online stories and books for kids directly from their website or download them as a PDF. They also offer personalized books and wall art.

Final Thoughts On Stories for Kids

Sharing moral stories is a great way to entertain kids at home while teaching them essential life lessons. These short stories have excellent morals that kids can benefit from. Even if all you have time for is a quick bedtime story, any amount of reading to children helps encourage early readers and excellent reading comprehension!

This article originally appeared on Wealth of Geeks.

Best Guided Meditation Apps for Anxiety, Depression & Focus (Free Options Too)

Meditation is something that may seem funny to some, I know I thought it was odd before I started to learn more about it. However, we tried it in one of my counseling classes and I learned that it is something you need to practice on a daily basis, if not at least a weekly basis. This is because you are working on retraining your thoughts and teaching yourself to be present and mindful. Meditation can seem overwhelming that’s why I wrote this article to give you a list of the best-guided meditation apps and teach you how to get started!

What is Guided Meditation?

Guided meditation can be done through an app or in person, even along with yoga instruction. Meditation can be used for many different topics including the following:

MotivationResentmentAngerSleepAnxietyAbundancePeaceJoyGratitudeChildrenAffirmationsFocusGriefPainDepression

The list goes on, but guided meditation is useful for so many things that anyone can use it.

How to Do Guided Meditation

Youtube or guided meditation apps are a great way to start for free or at an affordable price. There are in-person guides that offer retreats and individual and group sessions. This is beneficial because the environment can be helpful if you are easily distracted or you don’t find yourself in a quiet, peaceful place often enough to meditate.

However, guided meditation apps typically have a free trial or they are free and then they offer meditation courses that teach you how to do your own meditation or to focus on a certain subject.

I find that the background of different meditation guides ranges from doctors to individuals who have practiced on their own for quite some time, some are even celebrities!

Benefits of Meditation

There is a type of therapy called mindfulness-based cognitive therapy and meditation is used along with therapy to help clients enjoy the present moment. It is commonly used for anxiety and depression, however, I have found that grief and resentment are topics that we can dive deeper into through meditation.

List of Guided Meditation Apps You Will Love1. Calm

This one is pretty well-known thanks to Lebron James in their commercials, but this app is really a great resource. It has bedtime stories that are read by celebrities and other individuals, but they are for adults.

Another great feature is their courses and the insight they provide on subjects such as mindfulness-based stress reduction, how to break bad habits, enjoying your hobbies, creating peace and happiness, relationship tips, and gratitude.

When you open the app it is automatically playing peaceful music with waves crashing. So even if you have a hard time deciding what meditation you want to do today, you can lay or sit down in a comfortable position and listen to the sounds playing.

There are sleep stories for kids that are being added frequently and they are a great way to get your children excited about meditation and going to bed.

2. Mo

Despite its unique name, Mo is a very simple app that sends me free daily reminders to live in the present and make time to focus on meditating. These notifications are free even if you do not have a LifeTime subscription with them.

Mo has courses on different topics that they require you to follow in order to help you stay focused and complete the whole thing instead of getting distracted and losing focus. This was the second meditation app that I tried and really enjoyed the variety of topics in the library in addition to the “emergency” situations when you need help calming down and 5 minutes is all you have.

3. Insight Timer

Insight Timer is a unique name as well, but they have a timer that you can set to do breathing exercises once you have advanced through the guided meditation and you feel comfortable on your own.

The Insight Timer guided meditation app is free for most resources however you have the option to give a donation to the creators that took the time to lead you into a peaceful state.

There is a section for beginners if you have no idea what you’re doing and what is best for you. They have over 100,000 different meditations with topics that cover healing, grief, trauma, and more.

When you open up the app, the screen shows a positive quote every time you open it. It also keeps track of how many days you are meditating, and for how long and it gives you the option to report how you feel before and after meditating.

This is a feature I highly recommend because it is very beneficial to take note of your progress and see how far you have come in order to help keep you motivated to keep meditating and also prove to yourself that you can overcome hardship.

4. Headspace

I’ll be honest this app I am not as familiar with but I do see lots of fun options on there to get you started. Currently, they are offering fun meditations with Star Wars characters and they also have many topics such as mindfulness at work and even animations to watch.

The animations are combined with expert guidance to teach you how to utilize meditation throughout your daily lives and remember the significance it can have on your mindset and thus your health.

Headspace has a section discussing cultural diversity if that is something you find to be of great significance.

Comparing Guided Meditation AppsApp NameBenefitsPricing1. CalmCelebrities read stories, bedtime stories, music, guided meditations, meditation tips, and breathing exercises.
Free 1 week trial then $69.99/Per Year2. MoMeditation reminders and tips, brief meditations for “emergency situations”, meditation courses, and sleep and music meditations.$129.99 LifeTime3. Insight TimerOver 100,000 free meditations, meditation courses, a breathing timer, yoga, sleep, and thousands of topics.Free Then Premium is $59.994. HeadspaceFun themes such as Star Wars MeditationsFree 1-week trial then $69.99/Per YearIn Summary

I recommend trying each app using the free 1 week trials and see which one you like the best! There are so many benefits to meditation that you need to download the app right now and do not put it further down on your to-do list. I promise you will thank me when you feel like you have a better grip on your life because you can think clearly and prioritize better.