How to get your mind and body in sync

How to get your mind and body in sync

Are your mind and body in sync?

There is no separation of body and mind.

If you are physically unwell, your mind will not work effectively.

If you are having negative thoughts, your body will not work effectively.

To be most effective and productive in your work you need to have both your mind and body in sync so whenever one of them is adversely affecting the other, try these top tips to get back on track.

When your mind is out of sync

Someone has made a negative comment to you and you are now feeling drained and lethargic.  You have no energy and your body does not want to move.  In fact, all it wants to do is to curl up under the duvet and hide in the dark.

Then you get a phone call.  Your child or loved one has been involved in a serious accident.  Your mindset changes in a nanosecond.  You now have a sense of urgency and a heightened awareness that springs your body into action.  You have all the energy you need to run as far as you need to be with your child or loved one.

The phone call could be to tell you that you have won the lottery.  You are suddenly full of excitement, surprise, happiness and anticipation and you can’t wait to jump up and tell your friends and family.  Your mind is buzzing with ideas of what you are going to do and your body is literally jumping with joy.

But when we are stuck in a negative mindset, these physical scenarios rarely occur so it is up to us to create an environment to get us unstuck and back in the right frame of mind.

How to get back into a positive mindset

Turn negative thoughts into positives.

One effective way to do this is to use a self-talk diary.  When you find yourself having negative thoughts, write them down. Now look at this statement and think about how you can turn it into a positive.

Let’s say someone has been negative to you about your business or has cancelled their contract with you.  You could decide that is a good thing as you simply weren’t a right fit for each other and would have become emotionally drained by having to work with them in the future.  Alternatively, you could use their comments to improve your business and make future clients happier which you would have failed to do without these comments.

If you would a FREE copy of my self-talk diary template to download and use, drop me an email at co*****@an********.com

Use affirmations daily

Create a list of positive affirmations and repeat them to yourself regularly throughout the day.  This will start to slowly create a positive mindset and help your self-belief.

Talk to your mentor or another positive person

Just the art of talking to someone about how you are feeling and sharing your feelings can help you feel a sense of relief and be ready to take on the world once again.


Mediation can gently calm and relax the mind.  There are many apps for meditation that focus on dealing with different feelings such as self-confidence, anxiety, depression etc so do your research ad find one that is good for you.

Listen to music

Music can uplift us, energise us, calm us and excite us.  You can be feeling low and then an upbeat tune comes on the radio and your mood can lift instantly.  Create a list of your favourite tunes to turn on when you need a boost.


When your body is out of sync

When you eat and drink unhealthily so your body becomes bloated, all your mind can focus on is the feeling of your clothes being too tight, the queasiness and the extra rolls of fat gathering on your body.  Your body feels uncomfortable and so does your mind and you simply do not function so effectively on whatever you are working on.

If you have a broken bone, your mind will be distracted by the pain and discomfort.  You may have reams of ideas and be raring to get going, but the distraction of the pain will constantly dull your thought process.

Obviously, if you have a broken bone or serious disease, you are going to need medical attention to help with the pain and until that is sorted it is going to be difficult to do anything else.

However, with other physical symptoms, where your body just doesn’t want to get going, there are a few things you can do to help get yourself up and about again.

Look after your body

The first thing is to look after your body in the first place.  Eat healthily and get enough exercise.  Just a 20-minute walk each day is better than slouching on the sofa without a break.

Get enough rest

Constantly working 16 hours a day and until the early hours of the morning is not going to help.  You will simply end up both physically and mentally exhausted.  Set yourself working hours and stick to them.

Change your working environment

Sometimes it can really be this simple.  If you have backache, move to a more comfortable chair or buy a new ergonomic one.  If you have a broken or sprained ankle, move somewhere where you can rest it comfortably whilst you work.  If you are feeling nauseous, move outside if you can and work in the fresh air.


Get regular medical check-ups and take time out to have a massage to keep aches and pains at bay.  Just a little preventive care now can save long-term damage and illness further down the line.

The power of music

As mentioned previously, music is incredibly powerful on the mind which reflects our physical ability.  If you run, you will already know how listening to music can make you feel stronger and hence run faster and with more ease.  Music can distract us from our physical feelings of discomfort and can reduce stress, so find some uplifting songs and create a playlist for when your body is feeling lethargic.


Do you have any top tips of your own to get your mind and body in sync?  Share them in the comments box below.

10 top tips to stay motivated when working from home

10 top tips to stay motivated when working from home

It happens to the best of us.  We are striving away running our home based business but one day we get up but find that our motivation has decided to take a day off.  We know what we should be doing but the body and mind simply aren’t willing.

Half a dozen cups of coffee later and even the caffeine isn’t helping.  All we want to do is crawl back into bed and hide.  No amount of staring at the laptop screen is producing any sort of work of an acceptable standard and the clock is slowly ticking away whilst you feel like you are swimming in a vat of treacle.

You scroll through your emails half a dozen times and can’t muster the energy to reply to any of them.  They will have to wait until later, or perhaps tomorrow.  The phone calls you need to make get left for another day as the effort required to speak to another person in even a slightly engaging manner is simply too much.

When you get a day like this, follow these ten tips to get your motivation back on track and get moving forward once again.

  1. Have a welcoming workspace

Having a clear, decluttered workspace that makes you feel good when you sit down can help you get motivated to get on and do some work.  Only have things that you need on your desk along with a couple of personal items that you love looking at such as a vase of flowers or favourite picture.

  1. Find an accountability partner

Get someone who will chase you up and make you accountable for getting those pesky tasks finished.  Knowing that someone is going to be checking up on you to see what you have done can help spur you into action.

  1. Review your goals

Take a closer look at your original goals and make sure you have not gone off track which is leaving you feeling somewhat demotivated.  Re-define your goals if you need to and also take time to realise how far you have come since you started.  This can help make you feel good and give you the oomph to get moving forward again.

  1. Define your why

Why did you start your business?  What was that burning passion that you wanted to fulfil?  Go create yourself a vision board of what you want to achieve and realise that if you don’t get off your butt and do some work these things are going to slip you by.

  1. Network

Working from home can be lonely and it is easy to sink into a lull.  Get out and mix with other like minded people who understand what you are going through and can help lift you up again.  Find a local group that you connect with and make it a habit to meet once a month to help lift your spirits and get inspired.

  1. Find a hero

Who do you admire?  Who would you love to be like?  Go print off a picture of them and pin by your desk.  When you are feeling out of sorts and de-motivated, take a look at their picture and ask yourself what they would do.  Put yourself in their shoes and model yourself on their behaviour.  They wouldn’t have got to where they did by not putting in the effort so think about the action they would take in your position and go do it.

  1. Get off social media

One of the biggest de-motivators in this day and age can be social media.  You constantly see a raft of your competitors who are all professing to be raking in the money whilst sipping cocktails on the beach whilst you are still slogging away trying to make ends meet.  Well, stop looking at them!  Have a social media detox for a couple of days and start to see how much better you feel.

  1. Exercise

When you are feeling low and de-motivated, one of the last things you feel like doing is exercise.  But just going for a simple walk in the fresh air can help clear your head and make you feel so much better.  Doing energetic physical activity releases endorphins – the happy bugs – which give you energy and make you feel full of life again ready to tackle the world.

  1. Dress the part

Slouching around in your pj’s all day is not going to help get you in the right frame of mind for doing your best work.  So get up, get dressed, slap on the lippy and act as though you are going to a high level board meeting or to meet your idol in point 6 above.  Dress up and show up!  It is incredible how by just dressing the part can help change your mood and your attitude.

  1. Take a day off

Sometimes the simple fact is that you just need to take a day out to chill, read a book, watch a movie or hide under the duvet with a box of chocolate.  Everyone needs a down day sometimes.  The world won’t end if you take a day out.  Just go easy on yourself, take a break and promise yourself you will get back on it again tomorrow.

P.S. If you really are struggling and would like some one to one support to get you back on track, become a member of The Small Business Kit and let me help you out.