The life changing magic of trauma

If you’re familiar with Marie Kondo’s The Life Changing Magic of Tidying Up, you know that her method of simplifying requires you to get all of one type of item together (clothing, books, toiletries, papers, whatever), touch each and every one, and decide if it gives you joy before deciding whether or not to keep it in your life.

I’ve come to realize that moving on from trauma has similarities. For me, being minimalist isn’t just about having fewer possessions. In fact, it’s not really about possessions at all. Minimalism is about letting go of the excess in order to focus on the things that let you live your authentic and most joyous life. And being a minimalist also means letting go of people, relationships, and obligations that don’t bring you joy (or that actively reduce your joy).

I’ve recently left an emotionally abusive relationship and I have been processing many of my experiences on my personal Facebook page, sharing with friends and family who only saw the pretty picture I shared for public consumption, showing them what my actual experience was like behind the mask. I didn’t even understand myself that I was living in an emotionally traumatic relationship until I began prioritizing my mental health.

At first, I shared because it was cathartic. It was validating. It was community. So many women reached out to me, via comments or private messages, to thank me for sharing my story. They shared their own. I’ve seen a ripple effect of women beginning to publicly share their own stories of leaving abusive relationships, and even women realizing their relationships are traumatic without them ever realizing it consciously before. Sharing stories has power.

I’ve come to realize that I’m also sharing my story because I have to touch it. I have to pick up the years in my hands, turn them over, look at the rough spots and the pretty spots and decide that it’s okay to let go of the happily ever after I thought I’d found. Even amidst good memories of laughter and comfort and companionship, I can sift through these experiences and realize that they don’t add joy.

What makes this process a little more difficult than admitting you don’t wear an old dress anymore is that a lot of the good memories involved in a traumatic or abusive relationship were just lies and manipulation. Charm. Part of the cycle.

The good times happened in a pattern, after I’d gotten upset at the inequalities in our relationship, after some inane multi-day discussion about something that shouldn’t have been a fight, after I called out a double standard. Suddenly things were better again, he’d treat me to a nice dinner out, we’d have sex that weekend, and our normal easy life was back. Until it wasn’t.

Every day I unearth memories through this new lens, and I see that what I once thought was sweet was actually possessive, what I once thought was supportive was actually controlling, what I once thought was misunderstanding was actually covert and deliberate gaslighting. It’s exhausting. But I have to touch it all to let it go. Hiding it and never thinking about it will just extend the amount of time it eats away at me, but by being so open and honest about my experiences, I’ve found that I feel less and less grief, anger, and resentment. I’ve touched it, realized it brings me nothing positive (aside from the power to tell my story), and let it go.

I don’t say these things to romanticize trauma or say that everything happens for a reason. But for me in particular, sharing my story has been cathartic. Touching the trauma has helped me set it aside. And opening up about my experiences has helped me realize that finding what I do want out of life includes a good amount of leaving behind what I surely don’t. 

To quote my beloved Space Mom, Carrie Fisher, “Sometimes you can only find Heaven by slowly backing away from Hell.”

 

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An open letter to my abuser’s ex wife

Hello.

I am not sure if you care to hear from me, or indeed if you even know who I am. I’m the woman your husband left you for. And I am deeply sorry, on so many levels.

When I met him, he was in an open relationship with permission to play and “get his needs met,” because you no longer wanted to have sex with him. You wanted things “don’t ask don’t tell” because you didn’t like the details. I don’t know if this is true.

When I met him, he said if your comfort levels changed at all about the open relationship, it would be game over for non-monogamy and he would stop dating outside partners. I do not believe this to be true, given what eventually happened and that he disclosed other infidelities he committed during his marriage to you.

When I met him, he spun me a tale of being neglected at home, living with you as a friend and roommate without any passion. He told me that you two once went to a party and the hostess put her hand on his shoulder — and he flinched, because it had been so long since he had been touched. I do not know if this is true.

When I met him, he was turning 41 and I was 23.

Within days of meeting him, he told me he had never felt this way about anyone, and that he realized he wanted to be with me forever, that we were fated to be together. Within a month, we had matching tattoos and promise rings and we’d exchanged short words about how much we meant to each other. And because I was only 23, and because I was in a dying relationship myself, and because I want to save people who feel broken, I fell for it all.

And I am so sorry.

I waited for him. I believed we were destined for each other.

Your husband told me he wanted to be with me but just needed time to end your marriage with the least amount of pain for you. He said he owed it to you. He said so many things about how cold you were to him, how you were disgusted by sex with him, how you used to want children with him but one day told him “Not with you,” when he asked if you still wanted kids.

He told me he had given up on his health and on ever hoping for a better relationship because he had no reason to hope for anything more.

He told me he once yelled at you over buying the wrong kind of printer paper.

He told me he finally decided your marriage was over when you suggested letting one of the cats live outside. (That cat still pees on everything). When I once yelled at this cat for peeing on a curtain I had JUST put on the floor while I reinstalled the curtain rod, he told me I reminded him of you. He said it just to hurt me. Comparing me to you was immensely effective in controlling my behavior.

He used to watch me cry, while I wondered if he’d ever really be with me, wondering how long I could possibly wait for him. Wondering why I was doing this to myself. But I waited because we were MEANT to be together.

When I finally packed up all his things and told him to call me when he got divorced, he told me that if I was with anyone else while I waited for him, we couldn’t be together. And wouldn’t you know it, I continued to wait for him. He told me he needed to see how my story ended and he couldn’t bear to not be a part of it.

I waited for him for two years.

I moved into your home the day before your divorce was final. I told him that he’d never have to feel alone in that house again. Little did I know that I’d be the one feeling alone in that house.

Despite our passionate affair, once I moved in, the sex all but stopped. Always with good reason — stress about the divorce, stress about his job, not sleeping well, not feeling well. Always a good reason. And I couldn’t help but wonder, if he needed an open relationship to get his needs met so badly, why is it that once he had a partner with a sex drive, he no longer wanted sex? It took me many years to learn that the needs he had were not sexual. They were control, power, and adoration.

I want you to know that none of it was your fault. Whatever parts of his story were true — if you were cold, distant, and lonely at home, it was not because of some failing on your part. You were not a bad wife. You are not a bad person. He did not cheat because of you.

You were tired. So you started doing things for yourself. You started running and losing weight. You found things that made you happy, outside of him. He did not like this. He did not like it when I did it either. When I cut my sugar intake, he’d buy me a candy bar. When I wanted to run longer races, he insisted I see a doctor for a physical despite never having a running injury.

When you stopped worshiping him, he went and found outside supply for his needs. He found many women in the meantime, but then he found me. And I’m sorry for both of us that he did.

He told me on many occasions that I talked too much about my exes. He said this to me so many times that I actually started keeping notes on how often I mentioned them. And it turns out that I really didn’t talk about exes much… but he did. Because of how much he built up insecurity around exes, I always felt compared to them when he did discuss them. If me talking about exes was a bad thing, why wasn’t it bad for him to do? It must have been something inherently wrong with me, right?

If he did this to you too, I’m sorry. If you knew about me and he used me to rattle your security and confidence, I’m sorry. If he talked about his infidelities or past lovers or any other outside partners to keep you under control, I am sorry. You are not someone who can be controlled. You are strong.

I am sure it hurt immensely when he ended your marriage. You were together for over 13 years. He was everything to you. You didn’t understand why he was discarding you. But that’s what it was. The cycle of psychological abuse includes this pattern: idealize, devalue, discard. When you met, it was all rainbows and sunshine, right? And then over time your confidence was degraded, you had to try harder to keep him happy, and somehow his happiness ended up hinging on whether or not you were chipper and pleased to serve him, I bet.

(Did he refuse to eat what you cooked if you prepared food while upset?)

I imagine that having a few outside partners helped him get a fresh hit of adoration now and then, and he was happy enough to go home to you. But I was a gooey caramel-filled chocolate bar for him, the perfect storm of insecurity, childhood trauma, a need for validation, and an eagerness to do whatever anyone wanted because I was too afraid to say no and lose somebody. He knew if he got me he could have me forever. And so you were sacrificed, because you no longer doled out worship. He didn’t deserve that adoration — he never did.

I spent over six years with him, almost seven.

I tried to leave once. I told him he was manipulative and abusive. He feigned shock, cried with me, apologized deeply and profusely for not only treating me that way but also not noticing how unhappy I had become. He promised change. Nothing changed.

Two years later I left for real. And his story about me is not the truth. Which makes me understand that his stories about you are probably also not the truth.

I’m sorry I believed him.

I am sorry I was part of your pain.

But I am not sorry you got away.

 

 

 

Breaking the silence of parental emotional abuse

Trigger Warning: Emotional abuse. Cancer. Loss. 

Breaking the silence

May is tough for me. It’s tough at work, because I have spent the last several years in marketing for a crib mattress company and a greenhouse. It’s tough on social media, because all the ads and posts are about how to honor the woman who gave you everything. It’s tough on my mental state, because I have to realize again and again that I was raised by an emotionally abusive mother.

This is not something I have talked about publicly, because protecting the secrets is deeply ingrained in people who have experienced emotional abuse and trauma. When a book-on-CD at the library caught my eye, “Will I Ever Be Good Enough? Healing the Daughters of Narcissistic Mothers,” I hid the case in my car so no one would see. I did the same with “Toxic Parents” later. No one could see me doubt my upbringing. No one could know.

Unpacking a traumatic childhood is a lot of work. I’ve realized I don’t have very many memories of my home life from roughly age 6-12, and the positive memories I do have are from school.

It’s hard to piece together enough evidence to convince myself and others that I was abused, because emotional abuse is like “death by a thousand cuts.” Any one example on its own can be brushed off as a rough patch or a bad day. There aren’t bruises or scars I can point to in order to show you where and how I was hurt. The behavioral responses from emotional trauma develop over time amidst issues like depression, anxiety, and complex PTSD.

I started seeing a therapist when I was 14 after I started writing in my diary about wanting to die. Mom thought the therapist was indulging me and that there was nothing actually wrong besides routine teenage angst. I went until age 28 before being diagnosed with not only anxiety but severe anxiety.

The messages I had ingrained into my head from puberty onward were things like:

“No one is going to want to date you if you eat like a pig.”

“I’m going to put a tape recorder in your pockets on dates so I can see if you eat so sloppy.”

“That isn’t flattering on you.”

“Your inhaler is a placebo, you just need to lose weight.”

The criticism of my appearance, coupled with forcing me to eat a restrictive diet from a young age, led to a very unhealthy relationship with food and my body. It has taken decades for me to love my body, even though it’s fat. I’ve also finally found my own sense of style and I dress for myself in a way that makes me feel good and happy. I wear form fitting clothing as a fat woman, much to the hisses of fat shamers on the internet (and probably mom). I have stopped hiding behind baggy clothing.

Other messages I internalized were about laziness and cleanliness:

“If you have time to lean, you have time to clean.”

“Lazy, worthless, good for nothing kids.” (Said while kicking dirty clothes on the floor).

If momma was cleaning, everybody was cleaning. Well, the girls were. My sister and I were treated differently by mom but both were expected to maintain a robust schedule of chores and housekeeping. Laziness was not an option, and my worth was tied up in what I looked like and how well I could keep a house clean.

Chronically low self-esteem led me to marry the first man I ever dated, because I didn’t expect anyone to ever love me, let alone want to have sex with me. The second time she met him, my mom told me that she knew I’d marry him. When we got engaged, she told me he wasn’t good enough for me. I married him anyway. And I divorced him.

I lived with my mother and stepdad (her live-in partner, they weren’t married, but I considered him a parent) for six months after the divorce. We got along pretty great. I paid my rent in chores and job applications and was able to move out into my own place quickly. She and I remained in close contact for several years, while I heavily identified with the “mother knows best” train of thought. After all — she knew my ex husband wasn’t right for me and I should have listened.

After living on my own for 18 months, I moved in with the man who would become my second husband. We hadn’t always planned on getting married. Both divorced once already, we were wary of marriage and thought we might just live together long-term and have a life without legal documentation. I told my mom this over lunch.

“So… S and I are thinking we might not get married.”

“Oh, good. You were settling.”

I explained that we were still planning on living a life together, just not marrying. We got through lunch and I continued a relationship with her. Then I started reading the books and realizing that she had a huge control over my psyche and mental well-being. Her voice was a broken record in my head, pointing out all my faults and failures. I started to pull back.

My husband and I were engaged in April 2016 and after Mother’s Day went by with just a “Happy Mother’s Day” text from me and no gift or visit, I was talking to mom on the phone one day on my way home from work. She told me that she had started a project and was writing each of her children a letter, and she started with my sister, the youngest, and would work backwards. She told me this supposedly to make sure I wouldn’t get jealous if my sister mentioned her letter to me. Then she told me she was upset with me because I didn’t do anything for Mother’s Day and because I wasn’t involving her in my wedding planning. I told her I had pulled back to work through a lot of my childhood issues and she pulled out her favorite refrain:

It’s in the past, I don’t understand why it still bothers you so much.”

At a loss for how to explain that trauma doesn’t just dissolve because it happened a long time ago, I made plans to go wedding shopping with her and things were relatively fine. Post-wedding, she confessed that my stepdad had to talk her into getting us a gift because she had wanted to just send a “Happy wedding” text, in response to my “Happy Mother’s Day” text.

I recall coming to their house one day and sitting down with my stepdad to explain that my issues were with my mother, not with him. And that I didn’t hate her, I just needed space. He listened, he understood. I felt better knowing I had told him a little piece of my truth.

After the wedding in August things were relatively calm, aside from the fact that really any time I spent with her, I’d come home and end up picking a fight with my husband over something. We came to the conclusion that my mom was getting into my head and I was bringing home doubts about him and our marriage.

I chose to stay home for Thanksgiving, partly out of not wanting to deal with the obligation and partly out of wanting to plan and create my own vegan meal and not just eat some sides and desserts I made myself while everyone else ate “normal things.” I also didn’t want to see my brother, whom I had cut contact with for various reasons.

“Yeah, that’s what I thought.”

Her snarky response aside, my husband and I had a nice quiet vegan Thanksgiving. Christmas was another story.

My sister came to town and we set off to mom’s for Christmas morning, knowing we’d have to see our brother and deal with the general unease of family gatherings. My husband actually stayed home, because he had hurt himself falling on some ice and wasn’t up for a day out and about. Mom mentioned to me that she had mailed a lot of my sister’s presents to her already, so I shouldn’t be worried if I had more presents than she did. We had roughly the same amount of presents. Also we were 28 and 24, and gift jealousy was about a decade too late to be a thing.

We got through Christmas and returned to our lives, and then on January 22, 2017 I finally had enough.

This story still seems to petty to me, but it was the moment I finally saw through everything and finally realized nothing would change and that her effect on my life had been there forever and was not something I could overcome in her presence. So I am being completely honest and telling the real story of what made me cease contact with my mother.

I asked what we were going to do for my birthday in April. Her response: “Well, what did you do for mine?”

In this moment, I realized every aspect of the love, affection, and validation I had ever gotten from my mother had been a transaction. What did I do to earn that love? What did I do to earn a treat, to earn a break, to earn a hug?

I stopped speaking to her the next day, without explanation, without ceremony, without premeditation. I simply decided I couldn’t keep her in my life.

This may not make sense to readers. I don’t write this to make sense. I write because it helps me and because breaking my silence helps me.

I went without contact until February 28, 2018.

Unbeknownst to my mother (at least, I think so), I had reached out to my stepdad a few times in 2017. I sent him a card addressed with my left hand from a PO box, so she wouldn’t know it was from me. I explained that I needed to not speak to her, but I didn’t want to lose him. I offered to buy him lunch.

He called me and said that he’d love to get lunch. I cried with relief. He said he’d call the next time he had a job out near where I worked.

We spoke a few more times, about once every few months. I sent a Father’s Day gift, he thanked me. I’d call him or text him if my car was acting funny, he’d give me advice. I called him when I hit a deer and totaled my car, he called back to check on me a few days later. I texted him when I started a new job. We were still trying to coordinate those lunch plans.

At the end of February, our furnace was acting weird and the house wasn’t heating. I called my stepdad and didn’t hear back. The next day I texted him and received a response from my mother instead.

“[Stepdad] is sick and can not help you at the present time. Unfortunately. He stopped working and is unable to drive”

“He says try turning off and back on”

“Okay thank you.”

“Is he okay?”

“He has lung cancer.”

“Getting chemo treatment. Is on oxygen 24/7.”

“How long has he been sick”

“December 2nd he was diagnosed at the ER”

Between my mom and stepdad, there are six adult children. Four of them knew about the cancer. My sister and I were not told. It became apparent as we spoke to the rest of the siblings that we were deliberately not told. For three months he had been dealing with cancer, and we were not told.

My sister called mom and was told that our stepdad specifically wanted me to not know, because if my mom wasn’t in my life, he couldn’t be either. My sister reported this to me gravely and sadly, and my response genuinely shocked her: “I don’t believe that, that is not true.” It hadn’t occurred to her that our mother would lie.

My sister came to visit him and she actually caught him on a good day. He was alert. She asked him if he wanted to see me and he said yes, he did. She told him what mom said, that he hadn’t wanted to see me. He looked surprised.

We expected him to be stable for a year or more, but complications arose and he ended up hospitalized with fluid in a lung. It looked bad. My sister told me when my mom left the hospital and I was able to go see him. He was sleeping. He woke up briefly and asked how I was doing before he drifted back to sleep. I stayed for a couple hours and went home again. He was able to leave ICU.

A couple days later, things were bad again. My sister got a call that he wasn’t expected to make it through the night. She told mom that I would be coming. Mom said that was fine. I was able to see him that night, though he wasn’t aware or alert. I held his hand. I whispered to him, joking that this was a pretty extreme way to get my mom and I back in a room together. I almost remember him smiling.

Eventually the decision was made to take him off the machines. It was time. We waited, surrounded by family, and eventually my sister and I had to leave. We could no longer bear to be there. And he passed moments after we left. I think he was waiting. I don’t think he wanted us to see.

We attended a family funeral at mom’s house that weekend. Things were flawlessly normal. We talked, joked, acted like always. It was very jarring to know that we hadn’t spoken in so long and could still put the masks back on. I did not feel comfortable.

After the funeral, I went right back to no contact. Every day I think about calling her to see if she’s okay. Every day I think about sending her a gift or a card. I think about stopping by the house. I think about reaching out, knowing she is in pain.

But she leveraged a human life in a grudge against me. She kept me from someone I loved, on purpose. I never got to see him in a way he deserved to be remembered. My last memories of him are sick and weak in a hospital bed.

I do not forgive her. And I do not have to.

The nature of healing

tree

Winter seemed to hold on for a long time this year, with snow in March and even a few cold days into late April. Now that it’s early May, it seems we’ve skipped right over springtime into 80+ degree days and the nostalgic smell of summer vacation on the breeze. I’ve been driving with the windows down (until the noise gets too annoying) and sunglasses on, jamming along to my newfound love of Kesha, and generally feeling upbeat about life.

The local nature reserve I drive through on my way to work every morning is home to my favorite tree, gorgeous views of the river, and families of deer happily munching away in the meadows. I’ve been running with my friend along the paths in this valley, through rain and snow, as we trained for a half marathon at the end of April. I mentioned that the trees all still looked dead and wintery, and she pointed out that you could see a bit of yellow fuzz as new buds started to grow.

After this exchange, I’d spend a few moments each time I ran along the path trying to unfocus my eyes a little bit to see the growing fuzz. Some trees had pink fuzz, others had yellowy green fuzz, but you could see the buds coming if you stopped looking so hard.

Then, this morning, on my drive through the valley, everything was lush and green. I just drove through it yesterday and it was not this green. But today, it was. It was like overnight everything suddenly came to full life in technicolor. I drove the fifteen minutes through the winding valley road with a smile on my face, overwhelmed by the excitement and beauty of nature. I may have shed a tear or two (but that may also have been Kesha).

Alone in my thoughts, it occurred to me that healing from emotional trauma is kind of like waiting for spring to come. If you keep looking for every little sign of growth, you may not see it. You may think the long winter is holding you back. But if you stop looking so hard, you can see new habits, new emotions, new strength, and new growth starting to take hold.

And one day, when nothing special in particular has happened at all, you may be completely surprised to find that things are going exactly according to plan, and your spirit is still intact, beautiful, and able to grow again.

 

Turning V-Day into U-Day: Self Care Tips for Valentine’s Day

coffee love

It’s almost Valentine’s Day!

This holiday is always tricky for me as an aspiring minimalist because I really don’t like “stuff for stuff’s sake.” Sometimes flowers are nice, but they seem like a waste of money to me because they die in a few days (Side note: I do enjoy potted plants, despite my sad, dying succulent on my desk), and I’m not eating sugar very much because it turns me into a fiend, so chocolate’s out. Please do not buy me the 6′ tall Costco teddy bear either – a cat will just pee on it. 

Valentine’s Day feels like obligation to shower someone with useless stuff you wouldn’t normally buy… and that just feels odd to me. 

Let’s not do that this year. Let’s take care of our own damn selves. We give to others daily, we pour ourselves into those we love, our job, even strangers. When is the last time you poured yourself into…you?

This Valentine’s Day, I’m issuing a challenge. I double dog dare you to make February 14th* all about you. How is your relationship with yourself? Let’s fix that.

*Note: Valentine’s Day is a Wednesday so if you want to schedule this self-care day for the weekend, that’s great! Just commit to taking a day for yourself, guilt-free. 

Challenge 1:

Set a timer for 2 minutes. Make a list of things that make you smile – but nothing to do with doing something for other people. While those things are noble, that’s not what this is about this time. Here are a few of mine:

  • Hanging out on the couch or in my hammock with the cats 
  • Watching Jane the Virgin on Netflix 
  • COFFEE
  • Running
  • Taking a hot bath while I browse Pinterest or read a book
  • Eating yummy food (bonus points if I don’t have to cook it myself)

Challenge 2:

Now, I want you to make a list of things you have been wanting to do for yourself lately. These things, again, can include other people but cannot be FOR other people. Set that time for 2 minutes. Ready, set, go! Here is my list:

  • Take an aerial yoga class 
  • Get a massage
  • Buy planner stencils for my bullet journal 
  • Plan a lunch date with a friend 
  • Plan a solo weekend getaway 

Challenge 3:

Now that you have two lists, what do you do with them? You’re gonna plan your Valentine’s Day self-care date. Take at least two items from list one and one item from list two and make a day of it. I give you permission to focus on you. Forget the world. This isn’t V-Day anymore, it’s U-Day!

Challenge 4:

Last but not least…. I want you to write a love letter to yourself. Yeah, I know this is cliche. You’ve heard this before, probably. Did you do it though? If you did, was it lately? Hang it on the wall. Use it as a bookmark in your book. Just keep it around so you can remember that you’re your biggest fan and you’re the only person whose validation and admiration you really need to be your best self.

Don’t focus on what you’d like to improve or change – this is a positive, love-based letter to yourself.

Here are some prompts if this feels awkward:

  • I’m really proud of you for…
  • Something I admire about you is…
  • My favorite thing about your personality is…
  • You’re amazing at…
  • I can’t wait to see what you do with…
  • You have a great butt!

You deserve this. Don’t let anyone else tell you’re selfish.

It’s okay to do stuff for you. It’s okay to set boundaries. It’s okay to say no.

Its okay to take care of you.

8 Free iPhone Apps to Improve Your Mental Health

012218 mindfulness

If your new year’s resolution includes practicing mindfulness or meditation as part of a lifestyle change, this is the post for you. Even if mindfulness wasn’t on your to-do list for 2018, it’s never a bad idea to start. Meditation has many benefits for your physical and mental health, including:

  • Improving focus and attention
  • Increasing brain volume related to positive emotions
  • Improving emotional regulation
  • Decreasing feelings of loneliness
  • Decreasing anxiety, depression, and stress

Read the details on these benefits and more at Psychology Today.

I’ve put together a list of apps you can download to your iPhone to help guide a new mindfulness practice. Premium memberships with all the meditations unlocked will cost you a little bit (the price varies by app) but the free membership will get you started on the right track for the low cost of just a few minutes of your time and a willingness to commit to this new habit.

  1. Calm: Calm is a popular meditation app with guided tracks as short as 3 minutes (perfect for a quick morning routine before coffee) and up to 25 minutes long if you’ve got half an hour to spare. Even the loading screen is calming, with the message, “Take a deep breath” while the app loads up. You can choose from several goals:  sleep, gratitude, anxiety, happiness, stress, self-esteem, meditation, or focus. Once you set up a username and password, you’ll get a screen with paid options, but you can tap the X in the top right corner to move ahead with the free version. My favorite part is the ambient noise you can choose for your home screen on the app: choose from flowing water and songbirds at a mountain lake, a crackling fire, a rainy drizzle in the forest, or silence while you look at the Earth from space.
  2. Headspace: Headspace is another meditation app that’s very popular and has great reviews. Free tracks are available without handing over your payment info, but if you sign up for the trial premium membership keep an eye on your auto-renewal in case you don’t want to continue. Choose from the “Everyday Headspace” track, one- to three-minute “Mini” tracks, or the “Basics” tracks that are designed to teach you how to meditate one day at a time. Note: Your phone will download each meditation before playing, so this will take a moment and some storage space.
  3. The Mindfulness App: When you download Mindfulness, you’ll set up the app’s permissions, including the option to receive a “Daily Notice” in your push notifications (to remind you of a mindful tidbit to keep in mind each day), the ability to connect to the iPhone Health App to track your mindfulness practice and/or heart rate, and then the obligatory slide detailing the premium account cost and benefits. Just tap the X to keep it free. Choose from 3, 5, 15, or 30 minute meditations and a 1 or 5 minute body scan to check in with your body. There are options for guided (where a narrator talks you through the meditation) or silent (which lets you do your own thing and just guides you with chimes throughout the session to come back to your breath as needed). You can set a background sound for your meditation, nearly all of which are water-based except the forest track, which has birdsong. You can set a daily timer to remind you to do your meditation to make sure you remember each day.
  4. Insight Timer: This app boasts more free content than any other meditation app. When you first sign up, you’ll see the default home screen, a world map that shows you where people are meditating all across the globe — which is fascinating and exciting. You can connect with friends or search by location to see which meditation tracks are popular in your area. If you choose, you can also set the “Explore” page (the icon that looks like headphones) as your home screen, featuring a multitude of tracks and music to help you focus and center. The timer screen (clock icon) lets you set a timer with a distinct chime of your choosing at the start and end of your unguided meditation (with an option to ring during the session too). You can also join groups (four dots icon) and check your own progress in your profile.
  5. Sattva: Sattva’s setup is similar to the rest with a basic push notification allowance, etc., but it also asks to access your location in order to display sunrise, sunset, moon phases, and other location-based stats. You can set privacy to just you, friends-only, or the entire Sattva community. As always, there’s an upsell page to promote the premium membership, but you can easily skip this step. The display of Sattva is beautiful and brightly colored, which personally makes me feel happy and upbeat. Your dashboard will display your overall stats on how long you’ve meditated with the app and your best streak of days in a row, a daily mantra, a timer, and any playlists you’ve assembled. There’s also a daily quote or wisdom for reflection as you see fit. Within Sattva, you can join “lounges,” which are essentially groups with recommended meditations. Sattva feels like a social network for mindfulness.
  6. Aura: Aura promotes itself as “A personalized mindfulness app that understands you” and you’ll start off by setting a profile with your age, some descriptors of yourself, the habit you want to attach your mindfulness practice to (this is unique and actually works, since it builds on existing habits you already have like brushing your teeth or eating breakfast), and opting in for reminders/push notifications. Once your profile is set up, you’ll choose your main goal, similar to other mindfulness apps. The free membership allows you to choose from “Learn Mindfulness,” “Enjoy Peaceful Morning,” or “Reduce Stress.” Premium membership unlocks goals related to anxiety, focus, happiness, healing, self-love/confidence, and sleep. When you’re ready to start your meditation, you can select how you’re feeling – selecting a feeling will filter a meditation that best suits your mood.
  7. Mood Mint: Mood Mint isn’t a meditation app, but it helps you “reprogram” your brain to focus on the positive. You’ll see four images and your goal is to tap the one that is the most positive. The images available are a mix of human faces showing a range of emotions, people being physically active, foods, and nature photos. You can also upload your own photos to the mix as well. For example, if you see the following four images: woman laughing, boy frowning, donut, and storm cloud, the “correct” response is to tap the woman laughing. The quicker you select the positive image, the more points you get. Over time this re-trains your brain to focus on positives over negatives. There are also text slides during each round, a positive word-search, and a breathing exercise.
  8. Shine: Shine is an awesome app that sends you a positive text each day that helps you practice mindfulness, self-care, and gratitude. You can follow the text to a blog post that goes into detail about each day’s Shine. The Shine app also allows you to listen to free “Quick Hitters,” either to set a positive mindset in the morning, boost your mood in the afternoon, or help you wind down in the evening. You can unlock premium membership tracks with a free 7-day trial or upgrade to a paid membership. The daily texts are great on their own, though!

Now that I have eight new apps on my phone, I should pick one to commit to for more than a few days! Which one sounds best for your needs?

9 New Year’s Resolutions to Simplify Your Life

It’s that time again. Monday, January 1, 2018 saw us starting a new year, new month, and even a new week (for those of us who start counting on Monday). Now that the new year is here, it’s time to reflect on 2017 and decide what to improve in the following year. Or not. But I like setting goals and making lists, so that’s what I’m working on! More on my personal resolutions later — this is about you!

new year photo

The following nine ideas are resolutions you can put into place this year to make your life a little more simple. Decluttered. Minimalist. However you want to put it, it can become your reality with a little bit of work. Take a look at the list and pick one to get started.

  1. Donate one bag or box per month. This one’s easy. Make some time once a month to tidy and declutter in your home until you’ve filled a vessel of your choice. You can make this as easy (small plastic grocery bag) or hard (large garbage bag) as you want. But set yourself a goal for each month and get moving!
  2. Put one item away each day. This sounds too simple, but it’s a good resolution for several reasons. First, if your home is super cluttered and you’re overwhelmed with where to start, this will give you an easy win every day. Second, goals don’t work unless they’re achievable, and this one is super simple. Notice an empty soda can on the counter? Rinse it and put it in the recycling. You just put one thing in your home where it belongs. Repeat. (And if you can’t find a good home for it, put it in a bag like in #1).
  3. Try a 30 day clutter challenge. There are a few varieties of these clutter challenges around. One is to declutter one item on the first of the month, two items on the second, so on and so forth until you’re decluttering 30 items on the 30th of the month. Another challenge is a bag challenge, where you fill a bag every day with items that will leave your home. It might be a bag of trash or recycling to throw out, a bag of donations, or a bag of stuff that you borrowed from your sister last year and it’s really time she got it back. Just get it out!
  4. Try a Project 333. Project 333 can be incredibly fun and is a low-stress way to try a minimal wardrobe. You choose 33 items to wear for 3 months, and you can only wear those items. I make exceptions for underwear/socks and workout clothes but stick to 33 tops/bottoms/dresses/accessories/shoes for the actual challenge.
  5. Konmari one category. Taking on the whole of Marie Kondo’s The Life-Changing Magic of Tidying Up is a big commitment. But if you resolve to do just one category (say, clothing or books), you might get hooked and do the rest! But even if you don’t, you’ll make great progress in simplifying your life.
  6. Create one minimalist space. Overhauling your entire home is daunting, especially if you live with those who are less minimally-inclined and don’t mind clutter. Don’t pull your hair out in stress over it, just commit to creating and maintaining one minimalist space in your home. It might be a spare room or office, or it might even be the kitchen table. Communicate to your family or roommates that it’s off limits, and enjoy your happy space.
  7. Implement a household system. I thought about resolving to keep a clean house this year, but that is a recipe for disaster. I can, however, commit to a household system. For my home, that will mean making sure all of the litter boxes are scooped on Monday night and all the cat litter trash goes out on trash night. Maybe your system is “we don’t go to sleep with dirty dishes in the sink” or “we clean the bathroom on laundry day and wash the shower curtain.” Whatever your system needs to be, implement just one and try it for a month. If it goes well, add a new system later!
  8. Keep a bullet journal. Bullet journal purists may turn up their nose at the idea of spending hours each week making a pretty layout, but it’s actually very relaxing to spend some dedicated time organizing your thoughts in a stylized bullet journal. Whether you go classic and just keep the basics in your journal or you fall down the Pinterest rabbit hole to find one million layout ideas and try your hand at calligraphy, this habit can help you simplify your schedule and keep on top of tasks. (Plan your week in your minimalist happy place from #6!)
  9. Say no. Minimalism isn’t just about reducing physical clutter, it’s about emotional clutter and mental clutter too. Overcommiting to all sorts of responsibilities (between home, work, and volunteer or other extracurricular activities) is bound to stress you out and lead to a breaking point. This year, learn to prioritize yourself. You do not have to do everything someone asks of you.

What do you think? Do any of these resolutions sound like a good idea to you?

My personal resolutions are around my home (decluttering, of course), fitness, relationship (plan more dates!), and brand/business. As part of that brand building resolution, I have a goal to publish two blogs per month on Born Again Minimalist. I’m also working on an e-book of the best posts, as well as totally original content! Stay tuned for more info.