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wool-f · 1 year

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Wellness: Through & Through | Part Five: the way your friends can change your life

Friends have such a significant impact on our mental health and it often goes unnoticed.

I’ve spent the last five years cultivating my circle, with many people coming and going of their own accord. I’ve come to realise that the people I have around me are directly indicative of the state of my mental health.

When I was 22, I experienced a really tough breakup of a pretty toxic relationship. I came out of that period of my life with three friends, all of whom are still in my life today. From that holy trinity, I began to rebuild my circle.

I had spent two years with a person who had isolated me from an entire roster of great people who had (understandably) tapped out or had enough. I sometimes wonder how the three remaining people persevered with me through the tumultuous time, but I’m more than grateful that they did.

So building a new circle at the edge of my mid-twenties was definitely a challenge, but one I am so glad I undertook.

I inherited some of the most wonderful, smart, hilarious and beautiful friends I’ve ever made in my mid-late twenties, and I cannot wait to see who else I bring in as the years go on.

I know this isn’t technically fitting within the theme of methods or ways to create a better environment for health and wellbeing, but I think that is definitely an essential part of giving yourself a better chance at a more positive life.

I also want to put a disclaimer out there that I’m not at all saying the goal is to have a completely and always positive life - that is impossible and toxic. I’m just saying having a really good quality group of friends who make you feel good about yourself is putting yourself in the bets position you can to recover from the bad days, weeks or sometimes months.

It all comes down to two simple ideas:

1. Being around good people makes you want to be a good person

2. People who genuinely care about you will have your best interests at heart and will try to act accordingly

Both of these things lean towards the one solution: stay away from people who make you feel shit about yourself.

If you’re in a place where you’re unable to make new friends or you’re finding it difficult, fear not! The people meant for you will come to you. I’m just saying that in the mean time, be strategic with who your friends are - drop the people who make you feel bad or those who bring out the worst in you, and focus on the relationships that make you feel good. Cultivate those. They inform the relationship you have with yourself.

I believe that the relationship you have with yourself is directly reflected in the ones you have with those around you.

There are plenty of ways to meet new people, only you can decide what you feel comfortable with. Just know that the people you have around you will influence the way you feel and move about the world. Put yourself in the best position you can for yourself.

With that, I’m concluding week five of my experiment! Let me know if you’ve reflected on your group and how it’s made you feel down in the comments or over on my other socials. Can’t wait to check back in with you all next week!

If you are joining me on this group science experiment, where I investigating what wellness truly means and how I am achieving it, both physically and mentally, welcome! Comment below any suggestions or trends you are seeing to do with wellness that you’re too afraid to try yourself - I will try them. Also let me know if you tried adding ten thousand steps a day into your routine because of this post or my video! I’d love to hear your feedback :)

If you want to follow along with this experiment with me on a daily basis, please follow my Instagram and TikTok accounts, I am much more active on there and will have little updates throughout the weeks that I am posting the videos.

Leave any comments down below or in my questions box, and we can chat!

As always thank you for being hear and reading my musings, all my love,

G xx

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tripticharan · 10 months

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International Yoga Day 2023

I always thought Yoga is another fancy word in the world of fitness which made me quite skeptical if Yoga will be of any advantage to me but since it was being promoted on a regular basis, it increased my curiosity to atleast try one session of Yoga. I am glad I did that since I felt refreshed. Over the years, Yoga has helped my body in gaining flexibility, building strength, being stress-free,…

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prettieinpink · 7 months

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PROCESSING YOUR EMOTIONS WITHOUT SUPPRESSING THEM - TECHNIQUES

this post is all about how to process emotions that we are uncomfortable with, safely and positively. Today, I’d like it if you’d try to implement at least one technique today!

REMINDERS

Remember that when you feel an emotion, it is your body communicating itself to you. Listen to your emotion, and understand.

All emotions are temporary, and will pass. But some can leave a more long term effect on us.

Having the skill of sitting through uncomfortable emotions calmly, and not let it impact our lives greatly will serve you well.

TECHNIQUES

STOP TECHNIQUE

S- Stop what you’re doing, pause all activities and shut off your brain.

T- Take a few deep breathes, continue until your focus is only on breathing deeply.

O- Observe your thoughts, your body language, any physical sensations and acknowledge them within you.

P- Proceed with any activity that may help you process this emotion. Meditation, journaling, stretching, talking to someone, etc.

ALL TECHNIQUE

A- Acknowledge, accept and alllow what you feel. Identify what emotion you feel, if you can’t, try to associate it with something. Sit in this feeling for awhile and truly accept it within you.

L- Link it to a circumstance or situation that may explain why you’re feeling this way. E.g ‘I feel so irritated lately, it may be because I’ve been eating sugary foods more’

L- Learn what this emotion may be telling you. There’s not much detail on this because only you know what your body needs/wants.

SELF EXPRESSION

Draw, write, compose music on what this feeling looks like, sounds like, maybe even their taste. This really helps go deep in your emotions, analyse it and then hopefully process it.

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coco-oats · 5 months

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Strategies I use to…

Reconnect with myself˚◞♡ ⃗ *ೃ༄

Hiiii, here is a list of some things I do in order to reconnect with myself!

When I feel down, overwhelmed, mindless, or just not like my usual self, these activities are my saviours.

• Physical activity!!! - You know I had to put this one first, girl. Strength training, stretching, swimming, running, walking, dancing, playing sports, etc. Physical activity makes me feel amazing and gives me a total confidence boost, I’m just in my element.

• Meditation - Deep breathing, relaxing music, clear mind, I love it! I feel a deep sense of connection with myself and the universe when meditating. It’s also just a great reset if you’re in a negative mood, I feel totally cleansed afterwards.

• Pampering!!! - face massage, gua sha, long hot bath/shower, full body massage, cute treat/drink, ice roller, positive affirmations, comfy clothes, favourite movie, and so on.

• Get creative - Getting creative is a good way to express and connect with yourself. Doing something artsy always reminds me of when I was a kid, and writing is a great outlet for my creativity.

Drawing, writing, sculpting, painting, colouring, knitting, crocheting, etc.

• Journaling - I love journaling so much. It’s a good way to check-in with yourself, learn about yourself, and release your emotions. I feel a lot more in tune with myself afterwards.

I’ll write about : Things I am grateful for, my dreams and desires, goals I’m working towards, my favourite things about myself, my feelings, etc.

• Expressing myself - Often, the reason for me feeling disconnected with myself is because I’ve hidden or ignored my true feelings/thoughts/self. I mean obviously masking yourself makes you feel disconnected with yourself…

My strategy is to openly express myself confidently. I share my feelings and opinions, and I don’t try to hide who I am. I don’t care what people think of me, I will never be ashamed or embarrassed of my authentic self.

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biscuitdolly · 5 months

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easy hygiene tips ♡

to improve physical appearance , health and hygiene are a must.

water ♡

water. please , for the love of god , drink water. get up rn and go drink some water. water does so much , want clear skin? water. want to lose weight? water. want to feel more refreshed? water. ITS SO HELPFUL!! you really don't want to be dehydrated, it has so many negative effects.

i would aim for around 2 liters (8 full glasses) a day , but you can slowly increase your water intake over the span of a few weeks if you're not ready for that. if you like me and forget to drink , set alarms or reminders for when you need to.

apple cider vinegar ♡

okay , yes, it tastes gross, but it's so good for your PH!! just drink 2 teaspoons everyday (dilute with water first) , trust me it will make your body sweat and kitty smell (and taste) soo much better!! it can also help u lose weight , decrease waist size and is so good for your skin!!

easy oral hygiene ♡

brush your teeth at least 3 times a day. i normally opt for brushing my teeth twice in a row morning and night , and once during the day (yes , even if i'm at school). also , don't forget to floss!! most importantly u wanna b scraping/brushing your tongue, along with brushing your gums and the roof of your mouth!! If you're not brushing regularly and not brushing your tongue, your breath is gonna stink.

another tip - mints > gum. no matter how minty your gum is , if you're chewing it all day it's gonna make your breath smell bad. a sugar-free mint that specialises in good breath every morning helps so much for me.

shower/bath care ♡

please wash behind your ears and your belly button. every part of your body should be clean!!! you don't want build-up.

exfoliate before and after u shave. this will leave u feeling SO smooth and helps avoid razor bumps , if you have sensitive skin (like me) it can help avoid irritation (i get SO itchy and my skin gets covered in red bumps if i don't exfoliate when shaving). personally, i don't suffer from oily skin , but if u do, exfoliating afterwards helps remove any dirt from clogged pores and any residue build-up!

use different clothes depending on what part of your body you're cleaning!! use a softer cloth for your face and kitty , and use regular clothes for the main part of your body and bum. NEVER wash your face in the shower! you want your face to have its own personal time for you to clean it so you can really focus on it. also , hot water from the shower can damage your skin and make it dry. your shower head also probably has a lot of bacteria hiding in it, so please wash your face separately after your shower.

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saydesole · 17 days

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Healthy Foods

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thatgirlie-diaries · 18 days

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My daily habit tracker ୨୧

To embody daily "that college girl" during the second half of my semester! My focus is flexible achivement according to my energy and time available.

Do my morning and night routine

Affirm positive affirmations and practice gratitude x2 morning and night

No shit talking + Complaining

Use my phone less than 3 hours

Follow a healthy diet: 4 meals, one fruit, healthy snacks and drink water only!

Indulge in movement: do a pilates workout or a stretch workout

Practice self-care: look good for the day, take care of my hair, body, skin, teeth, smell good

Maintain a clean space all day

Self-develoment: read, journal, listen to a podcast, practice meditation or/and invest in hobbies

Education: Learn about educational topics, complete my homework or/and study Italian.

xoxo, that girl ୭ৎ

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irlcupcake · 29 days

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10 of my favorite easy glow up tips! 𐙚 ‧₊˚ ⋅

get a gua sha!! not expensive at all and made such a difference in my face shape and carving out my cheek bones and jawline. there’s lots of good tutorials on tiktok or youtube!

tea in the morning/night! there’s so many teas to help with different things but my favorite’s are spearmint tea for clearing skin and green tea for reducing bloating.

ice your face! helps SO much with de-puffing and closing up your pores! dipping your face in a bowl with ice water can reduce inflammation, help with acne and reduce oily skin!

make sure to get enough sleep! It’s so easy to stay up scrolling on tumblr until the sun comes up but getting enough sleep is so important mentally and physically!

find a skincare routine that works for you and remember too much skincare can be bad for your skin! my skin was breaking out the worst when i was using a bunch of skincare and It’s cleared so much since i simplified my routine.

use a lash/brow serum! my favorite brand is grande lash and it’s a little pricey but using castor oil works as well and it’s super affordable.

going on walks! I’ve never been a fan of intense exercises and I’m a chronic bed rotter but putting on my favorite hot girl playlist and strutting on the treadmill/sidewalk is genuinely so fun!

rosemary oil for hair growth! my holy grail of hair growth products along with a scalp massager. my whole life my hair grew so slow and since using rosemary oil i have to trim my bangs twice a month sometimes!

i cannot stress this one enough..wear what YOU want! don’t let new trends or judgment from others stop you from embracing your true style. we look our best when we feel most confident!

most importantly ~ take care of yourself! make sure you’re eating enough, drinking water, listening to your body and being gentle with yourself always. improving ourselves can be so fun but make sure it’s not at the expense of your mental health <3

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lisbnx · 2 months

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need to be alone fr

#coquette #girlblog #girlblogging #lana del ray aka lizzy grant #lana del rey #this is what makes us girls #im just a girl #tumblr girls #girl interrupted #lisa rowe #girl blogger #mental health #i need heeeeelp

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arielleslipgloss · 2 months

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How to Reinvent Yourself!!

(none of these photos are mine!) “Pour yourself a drink, put on lipstick and pull yourself together.” - Elizabeth Taylor

Mindset!! This is one of the most important things that comes with reinventing yourself. Therefore that toxic, negative, insecure, and judgmental mindset has gotta go. Say hello to your new positive, secure, lavish, and uplifting mindset! Now, first thing you need to do is stop taking EVERYTHING so personally. Should you really be spending your whole day overthinking what this person says about you. NO! The only opinion that should matter when it comes to you, IS YOU. Next, think with a “so what?” type of mindset. Someone doesn’t like you? So what! Someone judges you? So what! Say so what, and move on. Lastly, take care of your mind!! You can’t create a whole new mindset if you don’t take care of your mind. So, heal whatever is making your mind stressed and fill your head with lots of good thoughts. You could compliment yourself, do shadow work, watch uplifting videos, just do whatever makes you feel good.

2. Set boundaries!! Not only should you set boundaries for yourself, but also for your relationships. Whether thats with a bf/gf, family members, or even friends. Whoever it is, they need to understand to not cross the line. Now, if they don’t understand then they obviously shouldn’t be around you. This year we are only surrounding ourselves around people who deserve to have access to us. Now, let’s talk about examples of having boundaries . First example, someone may be touching you in a way that makes you uncomfortable. For that reason you move a bit away from that person and clarify that they’re making you uncomfortable. If they call you selfish, so what? They need to understand to respect your boundaries. Second, someone is disrespecting you? Tell them that you don’t like their behavior and to stop. Last example, a stranger is using your belongings without your permission? Tell them that they should have asked and you don’t want them using your stuff. If any of these people don’t respect your boundaries, get them out of your life!!

3. Change the way you dress, talk, and walk!! I would like to clarify quickly, only do this if you want to. Moving on, I’ve learnt that slower walking and talking is better. Now I’m not saying to walk and talk in slow motion. Just slightly do it slower. This way, you can play attention to your behaviors more. It can be really important to observe yourself. Not only that but in a world moving fast, walking slow makes you stand out. Also make sure when you speak, it’s clear. That way people can understand you and what you’re saying. Finally, let’s go over the way you dress. Wear outfits that make you feel good, stylish, and fit you well. If you want to wear an outfit, don’t shy away. Wear it if it makes you feel happy! When you wear an outfit that makes you confident, the outfit is even cuter. Don’t forget, have fun with fashion and experiment with pieces.

4. Self-worth!! You need to understand that you’re an absolute BLESSING on this Earth. You are here for a reason and don’t let anyone tell you otherwise. There is not a single flaw in you. You see your insecurities? Yeah, well someone out there has them too. Just because you have a few insecurities, doesn’t mean that should bring your value down. You should bring your value up and add taxes by realizing your worth.

“It is far better to be alone, than to be in bad company.” - George Washington

Love you dolls sm!! Remember to always wear a smile and stay pretty 💋

Pinterest: Arielleslipgloss

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wool-f · 1 year

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Wellness: Through & Through | Part Four: 10k Steps a Day

I'm sure you've seen the benefits and articles etc pop up over your social feeds or in the news going through all the health benefits of doing ten thousand steps daily. In this blog post I'll be covering only what I specifically have found to be beneficial for me. If you haven't already, watch this video on my YouTube channel where I go through all my thoughts on how doing ten thousand steps a day has helped me, or just keep reading if you prefer the written word! So without further ado, let's get into the nitty gritty of how I feel about the ten thousand steps a day trend.

I'll be honest, this is another trend I wasn't sold on when I first started doing it. I thought: how could doing ten thousand steps in a day possibly change my life or benefit my health that much? I was already doing up to five thousand a day, and I had noticed very little difference in my body and health.

I will say, I've whole heartedly converted now. I love doing my daily steps and there are so many reasons why.

I want to start by saying the physical health benefits of walking or running ten thousand steps a day are outweighed by the mental health benefits for me. Of course I'm sure there are specific benefits to our bodies for being active, but in my case I've found the difference truly to be mental rather than physical.

The first benefit I have felt through getting in my steps is purely just feeling good and being outside. I always tend to get outside into a park or the streets surrounding my house to do my steps and I can't recommend this enough. There truly is something magical about feeling fresh air on your cheeks and the earth existing around us, it's like meditation in movement. I normally will listen to a podcast when I'm walking, or a playlist when I'm running, but sometimes I just like to free walk and listen to nature around me. One of the things I spoke a lot about in the video was that when you're doing a walk consistently, you get to see the world slowly change around you - this is something I absolutely love. I see the same birds and their babies once a year, and watch them grow; and the same trees that were so small when I first moved to the area are now growing and maturing around me. Being a part of nature reminds me that even though I often can't see it, I too am growing and changing daily too.

The second thing I really love about getting in my ten thousand steps a day is the way it slows my mind down. I often have so many thoughts running through my mind on a day to day basis that I often get overwhelmed. I've found that actively doing ten thousand steps a day and taking the time out to go for a walk has helped to slow that constant flow of thoughts. This is different from when I run, as my brain is only able to process one thought at a time, but walking slows it down significantly too.

The third thing I love about getting in ten thousand steps a day is the habitual nature of it.

I know I have to make time for myself and the steps, therefore figuring out where I can do that in my day is like a fun daily tradition I have with myself.

I am by nature quite habitual, so this is a huge thing for me. This sort of relates to being able to tick something easy off my to-do list, and therefore motivating me to get everything else done too. I function best when I'm busy and achieving things simultaneously, so being able to tick stuff off is really helpful to my motivation levels.

The final thing I love about getting in ten thousand steps a day is that it forces me to move my body at least once in a mindful way. I get so caught up in my day-to-day life with working and socialising and all the other things that happen in our busy lives, that I often forget to give my body the opportunity to move around. Doing the ten thousand steps is a way that I can make sure that I am being active in myself and making sure I move my body and muscles to keep my body as healthy as possible for the future, and for my day to day life. It gives me a break away from my phone and laptop, and from the noise of responsibilities.

With that, I’m concluding week four of my experiment! Let me know if you’ve gotten onto 10k steps a day and how it’s made you feel down in the comments or over on my other socials. Can’t wait to check back in with you all next week with my sleep analysis!

If you are joining me on this group science experiment, where I investigating what wellness truly means and how I am achieving it, both physically and mentally, welcome! Comment below any suggestions or trends you are seeing to do with wellness that you’re too afraid to try yourself - I will try them. Also let me know if you tried adding ten thousand steps a day into your routine because of this post or my video! I’d love to hear your feedback :)

If you want to follow along with this experiment with me on a daily basis, please follow my Instagram and TikTok accounts, I am much more active on there and will have little updates throughout the weeks that I am posting the videos.

Leave any comments down below or in my questions box, and we can chat!

As always thank you for being hear and reading my musings, all my love,

G xx

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tripticharan · 1 year

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Foods you should avoid and start eating in summer season

Foods you should avoid and start eating in summer season Summers are here and we all are bound to feel thirsty and tired. What do we do? We all like to eat and drink when we are tired and thirsty. Grabbing a piece of burger and a chilled cola is the first thing that most of us resort to. But, wait a minute – are the ones we feel that is going to quench our thirst and provide us with all the…

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malusokay · 10 months

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Morning affirmations

I radiate love, positivity and good energy; that's why I attract amazing people and great opportunities.

I believe in myself and my abilities.

I love showing up as the highest and best version of myself, radiating confidence, and always being more than enough.

I am well-rested and full of energy; I have everything I need to make today a beautiful and memorable day.

I never chase; everything I desire comes to me naturally.

Opportunities that align with my desired life are constantly presenting themselves to me.

Every day Im getting healthier, prettier, and wealthier.

Im constantly surrounded by high vibrations, and everything always works out in my favour.

I can accomplish anything; working consistently and staying focused is easy for me, and my results are always perfect.

I am grateful for all that I have, and I'm exactly where I'm supposed to be. <3

As always, please feel free to share your own suggestions and favourite affirmations in the comments! <3

✩‧₊*:・love ya ･:*₊‧✩

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honeytonedhottie · 2 months

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"your glowing"⋆.ೃ࿔*:･🎀

this post will be added to the doll hand-book and we'll be talking about how to look HYDRATED, glowy and in general healthy bcuz the compliment "ur glowing" is one of my favorites to hear ✨

HYDRATION ;

you need to be hydrating properly. hydration not only is rly good for ur skin (keeps it plump and glowy) but its also good for ur overall body health in general (cleans out ur body). so drink lots and lots of water. plus walking around with a cute water bottle is actually such an adorable accessory and lowkey a look...

SLEEP + SKINCARE ;

sleep 8-10 hours a day and if ur feeling extra princessy sleep for 12 hours or take naps throughout the day bcuz beauty sleep is real!! and for skincare i rly rly recommend korean skincare. and ofc keep skincare SIMPLE and be consistent. plus when u dont sleep ur skin will look dull.

and a hot tip...from me to you, in the morning as soon as u wake up have a glass of lukewarm water and before bed drink a cup of spearmint/peppermint tea. also another good drink for skincare is chlorophyll. i drink a 16oz of chlorophyll a day or sometimes i'll just have a little chlorophyll shot and its good for ur skin.

MOISTURE ;

when u get out of the shower apply lotion onto slightly damp skin, not completely dry skin. also if u have, use a body oil before the body lotion. i like to use body butter (i use the coco-shea butter and it makes me glow like no OTHER) additionally we wanna protect our skin from the sun so make sure to use sunscreen on ur face and body every single day.

RADIATE ;

your most glowy and radiant when u have a smile on ur face. nothing radiates like a genuine smile. when ur energy is radiant, then you'll radiate so make sure to do things that make you happy. prioritize ur healing and ur self and you'll GLOWW.

SHIMMER ;

you can create a shimmer effect on urself by using body glitter on key points like ur collarbones. use highlighter on ur nose too <3 we shimmer not only with glitter but also jewelry. invest in cute accessorizes like bracelets, nail gems, rings etc.

SHINE ;

lets talk about ur inner health cuz that plays a huge role in looking glowy and like a goddess. take ur vitamins/supplements. i recommend collagen for hair skin and nails and other vitamins like vitamin C and E. take ur wellness shots and dont eat garbage.

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bryonyashaw · 1 year

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A post shared by Lincolnshire, Family, Lifestyle Blogger (@yourblendedfamily)

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becomingthatgirl111 · 10 months

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journal prompts you can use to improve your life

journaling is a really powerful habit that i love because it has helped me a lot in my transformation and healing process. it also offers us many benefits for our life. when we write down what we feel or what we want to achieve we are focusing and giving it much more clarity. through this magical practice, we can solve any type of situation or problem. It helps us to get rid of fears and anger. my favorite way is to ask myself questions that I can answer, this gives me more clarity and concentration. i recommend doing it on paper in fact i have my own notebook in which every day i carry out this wonderful practice.

✨ some of its benefits are:

helps reduce anxiety and depressive thoughts.

improves cognitive capacity, writing by hand activates many neural networks and, consequently, improves our cognitive capacity. In addition, it also emphasizes that this activity promotes prospective and working memory.

helps cultivate discipline

improves memory

it helps us to create habits moreover, writing on paper those "tasks" or habits that you want to integrate into your life, makes your brain catalog them as "important actions" and it is more likely that you fulfill them in the day. What happens is that your reticular active system (SAR) files them as actions that you must accomplish.

✨ journal prompts ideas

for the morning - have a great day and focus on the positive and what we want to accomplish today.

how do i want to feel today?

what should i focus on?

how do i need to act today to get closer to my best self?

what should i avoid?

what can i do to have a great day?

what would i like my day to be like?

today…(the things you will do, how you will feel)

today no…. (the things you want to avoid and not focus on)

for times of stress or anxiety.

how am i feeling?

what has caused me to feel this way?

have i felt this way on other occasions? is it a pattern i am repeating?

how would i like to feel?

what should i focus on?

what would make me feel good right now?

is there anything i can do right now to fix it?

how would i like to act the next time this situation happens?

how would my best version of me act in this situation?

is there anything I can do to make this better?

to become our best version

what would my best version look like?

what things should i change to get closer to my best version? (like thought patterns, habits…)

what can i do to get closer to becoming my best version?

what do i commit myself to every day to be closer to this version?

what would my desired life look like 6 months from now?

what would my desired life look like 1 year from now?

what are those thought patterns or limiting beliefs that prevent me from living my life the way i want?

what is it that makes me feel fearful or insecure? (make a list and next to it you can replace the negative affirmation with a positive one).

write down 5 positive affirmations of how you want your life to be from now on and commit to repeating them daily.

to focus on new goals or habits

what habits would i like to implement in my life from now on?

what habits do i need to remove from my life?

what would my desired routine look like?

what can i do to achieve this?

what would be my dream lifestyle?

what can i do to achieve it?

what are my goals?

how can i get closer to them?

do i feel capable?

if not, what is stopping me?

what can i do to change that thinking?

against negative thoughts

where does this thought come from?

how does it make me feel?

how would i like to feel about it?

what thoughts would i like to have?

from now on i commit myself to…(list of positive beliefs you will have from now on)

for the evening, to end your day on a high note and prepare for the next day.

3 things i am grateful for today

how did i feel today?

what can i improve tomorrow?

what should i focus on more tomorrow? (e.g. goals)

how would i like to feel today?

these are just a few examples, you can use them if they help you or invent your own, the important thing is that they help you feel better or whatever you want to achieve at that moment.

it is important to write every day, even if you feel good, write how your day was, what you want to improve, what you can do to make it better, anything! but this habit is very powerful and will improve your quality of life a lot.

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