work hard

As students in this day and age, it’s quite common for us to juggle rigorous academic responsibilities and overwhelming extracurricular activities. As a result, we might feel burnt out. But what exactly is burnout? 

Burnout is when you feel physically and mentally exhausted as a result of constantly lacking the energy required to fulfill the demands of your studying.

Burnout can be broken down into three parts:

Exhaustion is what causes you to feel tired all the time and unable to concentrate. You could also get sick or have trouble sleeping.

Cynicism or depersonalization is when you feel disconnected from those around you, e.g. your friends and family.

Inefficacy is a decrease in productivity, efficiency, or quality of your work.

How do you know if you have burnout?

Symptoms may vary, but they include:

Being unable to absorb new information

Intellectual exhaustion

Decreasing academic performance and productivity

Feeling like you need to prove yourself

Making yourself work even more, even though you’re exhausted or being unwilling to study further

Neglecting your needs

Long term fatigue

Showing disinterest in things you normally enjoy, e.g. hobbies or friends

Denying that something’s wrong with you (may manifest in the form of aggression)

Avoiding social interaction

Feeling empty and depressed

What can I do to fix it?

Here are some short term solutions for dealing with burnout.

1. Take a power nap Power naps are life changing. They help you recharge your energy and get you ready to start working again. They also improve learning, memory, creativity, alertness, and mood. I would recommend napping for 30 minutes at most, because anything more will lead to a longer sleep session.

Optional: drink coffee before your nap - something that takes a short while to consume like a shot of espresso - so that you’ll feel alert and revitalized afterwards!

2. Take a shower A cold one will wake you up, but a warm one will calm you down. I suggest starting with warm water, then ending with cold water.

3. Exercise Whether it’s playing soccer or doing yoga, the important thing is to get moving! Exercise releases endorphins or happy hormones that help you combat stress.

4. Run a quick errand This will help take your mind off things while also getting something done! You’ll also end up walking, which is technically a form of exercise.

5. Call or visit a friend Sometimes what we’re lacking is social interaction, and hanging out with a friend definitely helps. Whether it’s providing you with a distraction or giving emotional support, your friends are always there to help you. Plus, science has shown that being with friends reduces your cortisol (stress hormone) levels.

6. Eat a snack Preferably a healthy one. Eat something with proteins, vitamins, and fibers to boost your mood. Here’s a list of mood boosting foods.

7. Surf the web This requires A TON of discipline, but it’s definitely a game changer. Surfing the web is one of the most relaxing things you could do. I personally look for a good laugh during my study breaks, so I’d watch a comedy or scroll through memes to get those happy hormones up and running.

8. Do an activity you find interesting, e.g. a hobby We all need happiness in our lives, and our hobbies are perhaps the best way to find that joy. You could sit down with a page turning adventure, or go outside and shoot hoops, or listen to a podcast, or even bullet journal, as long as you’re having a good time.

9. Listen to music Music is one of the ways we gain energy, so I always make time for it during the day. However, you should choose the right music, because not all the music you love is going to make you feel energized. For me, it’s pop punk with hard hitting beats, thundering guitars, and really upbeat, enthusiastic vocals. Some of you might be energized by mellow music with dreamy vocals that make you feel like you’re floating in the clouds. If you choose the wrong music, you might just end up feeling sluggish and drained.

10. Get some fresh air Your brain needs 20% of the oxygen in your body. Fresh air brings more oxygen to your brain so that you can think more clearly, feel less tired, and concentrate more easily.

How do I make sure I don’t get it in the future?

Avoiding study burnout in the long term has a lot to do with our study habits - as well as our daily habits. We need to make sure that our bodies and minds receive the things they need, and that we aren’t overworking them.

1. Study a little at a time Break up your notes into smaller, more easily digestible pieces and learn a little at a time. This way, you’re not overwhelming your brain, and you have time to let that new knowledge settle in.

2. Time management Having a good study schedule is crucial in preventing burnout. You don’t want to force yourself to work at your slow hours. Aside from that, you definitely shouldn’t leave things until the last minute, and sticking to a schdule will help you pace yourself. Here’s a post I wrote on How to Make an Efficient Revision Schedule and How to Beat Procrastination.

3. Get enough rest I cannot stress enough that sleep is so important for you. It improves your cognitive functioning and also enhances your mood, making it less likely that you’ll get burnt out. Make sure to take power naps, too, if you feel like you need them. 

You also really shouldn’t pull all-nighters. Sleep is also involved in cementing memories in your brain, so if you study a little before you sleep, you’re bound to remember more than if you studied a chapter during an all nighter.

Having trouble sleeping? Here’s a post I made about my night routine and how to get better sleep.

4. Cycle your study environments Your body and mind are bound to get tired from being in the same location for prolonged periods of time. The best way to fix that is to study in different places: at your desk, your backyard, the dining table, a cafe, a friend’s house, the library, etc.You should find a frequency that works for you. I like to switch it up every 2-3 days; some people change locations every week.

5. Eat well As I’ve mentioned before, healthy foods with protein, vitamins, and fiber greatly improve your mood and your physical health. Proper nutrition will give your brain the power it needs to push through. Also make sure not to skip meals; honestly you’ll just end up feeling terrible afterwards.

6. Take frequent breaks Let’s face it, we’re human, we’re bound to get tired from studying for a long time. Taking breaks enables our brains to digest the information we just learned in a pace that works for it. Breaks also help us focus on something other than studying, so that when we do get back to it, we’ll be ready to digest even more information.

7. Set realistic study goals You’re gonna memorize all 500 pages of your biology textbook in one day? Good luck with that. Some of you might be compulsive studiers, but this kind of habit isn’t very good for your brain or your physical health. Studies have shown that excess studying can lead to lower productivity, fatigue, and - you guessed it - burnout. In the end, this will result in lower academic performance, perhaps even in the long run. So instead of trying to study so much in one sitting or one day, break up your material into chunks.

8. Maintain your social life Wherever you lie on the introvert-extrovert spectrum, everyone needs social interaction once in a while. It keeps you sane and healthy. Go out with your friends, have a sleepover, or maybe even a study date.

9. Start the day right What we do in the morning can significantly affect our mood for the rest of the day. Sometimes we don’t even feel like getting up in the morning, or doing anything that day. One thing you should do is create a morning routine you enjoy to jumpstart your day. Here are 8 Morning Habits for Productivity.

10. Think positive When we’re feeling burnt out, it’s hard to not think negatively about everything. In reality, that just makes our condition worse. So think positively! Start small, like congratulating yourself for getting out of bed today, and then work your way up to bigger accomplishments, like finishing 2 chapters of your textbook.

11. Keep a stress diary This is kind of a new concept for me, but it’s really great. How it works is that each day, you would write down all the things that made you stressed and how they made you stressed. This will help you identify the things you’re doing that’s causing your burnout, e.g.

Too long study hours? take regular breaks

Too much time in the same place? cycle your study environment

Not eating properly? set aside time to eat healthy meals at least 2 times a day

Not doing the things you love? schedule in time for that, e.g. during your long breaks

Not getting enough human interaction? make a study group

Too much negative thinking? adopt a positive mindset (you can always start small)

Not getting enough sleep? fix your sleep schedule

And that’s all I have for you guys this time. Hope these tips will help you manage your stress and study burnout whenever you have them. And if you have any questions, don’t hesitate to drop an ask!

As students in this day and age, it’s quite common for us to juggle rigorous academic responsibilities and overwhelming extracurricular activities. As a result, we might feel burnt out. But what exactly is burnout? 

Burnout is when you feel physically and mentally exhausted as a result of constantly lacking the energy required to fulfill the demands of your studying.

Burnout can be broken down into three parts:

Exhaustion is what causes you to feel tired all the time and unable to concentrate. You could also get sick or have trouble sleeping.

Cynicism or depersonalization is when you feel disconnected from those around you, e.g. your friends and family.

Inefficacy is a decrease in productivity, efficiency, or quality of your work.

How do you know if you have burnout?

Symptoms may vary, but they include:

Being unable to absorb new information

Intellectual exhaustion

Decreasing academic performance and productivity

Feeling like you need to prove yourself

Making yourself work even more, even though you’re exhausted or being unwilling to study further

Neglecting your needs

Long term fatigue

Showing disinterest in things you normally enjoy, e.g. hobbies or friends

Denying that something’s wrong with you (may manifest in the form of aggression)

Avoiding social interaction

Feeling empty and depressed

What can I do to fix it?

Here are some short term solutions for dealing with burnout.

1. Take a power nap Power naps are life changing. They help you recharge your energy and get you ready to start working again. They also improve learning, memory, creativity, alertness, and mood. I would recommend napping for 30 minutes at most, because anything more will lead to a longer sleep session.

Optional: drink coffee before your nap - something that takes a short while to consume like a shot of espresso - so that you’ll feel alert and revitalized afterwards!

2. Take a shower A cold one will wake you up, but a warm one will calm you down. I suggest starting with warm water, then ending with cold water.

3. Exercise Whether it’s playing soccer or doing yoga, the important thing is to get moving! Exercise releases endorphins or happy hormones that help you combat stress.

4. Run a quick errand This will help take your mind off things while also getting something done! You’ll also end up walking, which is technically a form of exercise.

5. Call or visit a friend Sometimes what we’re lacking is social interaction, and hanging out with a friend definitely helps. Whether it’s providing you with a distraction or giving emotional support, your friends are always there to help you. Plus, science has shown that being with friends reduces your cortisol (stress hormone) levels.

6. Eat a snack Preferably a healthy one. Eat something with proteins, vitamins, and fibers to boost your mood. Here’s a list of mood boosting foods.

7. Surf the web This requires A TON of discipline, but it’s definitely a game changer. Surfing the web is one of the most relaxing things you could do. I personally look for a good laugh during my study breaks, so I’d watch a comedy or scroll through memes to get those happy hormones up and running.

8. Do an activity you find interesting, e.g. a hobby We all need happiness in our lives, and our hobbies are perhaps the best way to find that joy. You could sit down with a page turning adventure, or go outside and shoot hoops, or listen to a podcast, or even bullet journal, as long as you’re having a good time.

9. Listen to music Music is one of the ways we gain energy, so I always make time for it during the day. However, you should choose the right music, because not all the music you love is going to make you feel energized. For me, it’s pop punk with hard hitting beats, thundering guitars, and really upbeat, enthusiastic vocals. Some of you might be energized by mellow music with dreamy vocals that make you feel like you’re floating in the clouds. If you choose the wrong music, you might just end up feeling sluggish and drained.

10. Get some fresh air Your brain needs 20% of the oxygen in your body. Fresh air brings more oxygen to your brain so that you can think more clearly, feel less tired, and concentrate more easily.

How do I make sure I don’t get it in the future?

Avoiding study burnout in the long term has a lot to do with our study habits - as well as our daily habits. We need to make sure that our bodies and minds receive the things they need, and that we aren’t overworking them.

1. Study a little at a time Break up your notes into smaller, more easily digestible pieces and learn a little at a time. This way, you’re not overwhelming your brain, and you have time to let that new knowledge settle in.

2. Time management Having a good study schedule is crucial in preventing burnout. You don’t want to force yourself to work at your slow hours. Aside from that, you definitely shouldn’t leave things until the last minute, and sticking to a schdule will help you pace yourself. Here’s a post I wrote on How to Make an Efficient Revision Schedule and How to Beat Procrastination.

3. Get enough rest I cannot stress enough that sleep is so important for you. It improves your cognitive functioning and also enhances your mood, making it less likely that you’ll get burnt out. Make sure to take power naps, too, if you feel like you need them. 

You also really shouldn’t pull all-nighters. Sleep is also involved in cementing memories in your brain, so if you study a little before you sleep, you’re bound to remember more than if you studied a chapter during an all nighter.

Having trouble sleeping? Here’s a post I made about my night routine and how to get better sleep.

4. Cycle your study environments Your body and mind are bound to get tired from being in the same location for prolonged periods of time. The best way to fix that is to study in different places: at your desk, your backyard, the dining table, a cafe, a friend’s house, the library, etc.You should find a frequency that works for you. I like to switch it up every 2-3 days; some people change locations every week.

5. Eat well As I’ve mentioned before, healthy foods with protein, vitamins, and fiber greatly improve your mood and your physical health. Proper nutrition will give your brain the power it needs to push through. Also make sure not to skip meals; honestly you’ll just end up feeling terrible afterwards.

6. Take frequent breaks Let’s face it, we’re human, we’re bound to get tired from studying for a long time. Taking breaks enables our brains to digest the information we just learned in a pace that works for it. Breaks also help us focus on something other than studying, so that when we do get back to it, we’ll be ready to digest even more information.

7. Set realistic study goals You’re gonna memorize all 500 pages of your biology textbook in one day? Good luck with that. Some of you might be compulsive studiers, but this kind of habit isn’t very good for your brain or your physical health. Studies have shown that excess studying can lead to lower productivity, fatigue, and - you guessed it - burnout. In the end, this will result in lower academic performance, perhaps even in the long run. So instead of trying to study so much in one sitting or one day, break up your material into chunks.

8. Maintain your social life Wherever you lie on the introvert-extrovert spectrum, everyone needs social interaction once in a while. It keeps you sane and healthy. Go out with your friends, have a sleepover, or maybe even a study date.

9. Start the day right What we do in the morning can significantly affect our mood for the rest of the day. Sometimes we don’t even feel like getting up in the morning, or doing anything that day. One thing you should do is create a morning routine you enjoy to jumpstart your day. Here are 8 Morning Habits for Productivity.

10. Think positive When we’re feeling burnt out, it’s hard to not think negatively about everything. In reality, that just makes our condition worse. So think positively! Start small, like congratulating yourself for getting out of bed today, and then work your way up to bigger accomplishments, like finishing 2 chapters of your textbook.

11. Keep a stress diary This is kind of a new concept for me, but it’s really great. How it works is that each day, you would write down all the things that made you stressed and how they made you stressed. This will help you identify the things you’re doing that’s causing your burnout, e.g.

Too long study hours? take regular breaks

Too much time in the same place? cycle your study environment

Not eating properly? set aside time to eat healthy meals at least 2 times a day

Not doing the things you love? schedule in time for that, e.g. during your long breaks

Not getting enough human interaction? make a study group

Too much negative thinking? adopt a positive mindset (you can always start small)

Not getting enough sleep? fix your sleep schedule

And that’s all I have for you guys this time. Hope these tips will help you manage your stress and study burnout whenever you have them. And if you have any questions, don’t hesitate to drop an ask!

Every year when January rolls around I have the urge to simplify – to start the new year fresh and clean and uncluttered. This doesn’t mean getting rid of everything (I’m faaaar from being a minimalist), just getting rid of the things that weigh you down. So, here’s the unofficial guide to simplifying without going full-on Marie Kondo. 

physical clutter

What’s the area in your room that stresses you out when you see it? Start there. A few quick tips on how to clean specific areas:

closet

Take allll your clothes out of your closet, wardrobe, or dresser

Put the things you know you’re keeping back in right away – your favorite jeans, that black dress you wear all the time, etc

Once you’re left with just the ‘maybes’, try every item on.

If you wouldn’t buy it all over again, it should probably go.

Don’t just toss what you don’t want, though! Donate it to a local thrift store, charity, or church with a community closet.

desk + shelves

Again, start by completely clearing off your desk and study area.

Go through your binders and make sure everything is in it’s correct place

Migrate materials from old classes into files out of the way if they’re important, or toss them if you won’t use them again.

 Make sure everything has a home – pencils should be in a bag or mug, papers in files or trays, and notebooks neatly stacked.

Make a point to clean your desk regularly!

If you have supplies you don’t need, donate them! Let’s be real – you have way more pens than you could ever use.

Books are also a wonderful thing to donate! Your local library or thrift shop would be my top pick. 

If you still have old textbooks laying around, list them on your school’s bulletin board to sell, since most thrift shops won’t accept them. 

under your bed

Let’s be real: most all of this can go. Grab a trash bag and toss anything that’s not important.

You can get one of those rolling tupperware under-the-bed organizers, or just stick what has to stay under there in a thin  cardboard box.

Be sure not to leave things loose under there, or you may end up with some unwanted pals living under there ~

digital clutter

I don’t know about you, but I feel like I have a lot of digital clutter. It’s so easy to build it up and forget about all that you have stored on your computer!

Go through your phone and delete photos you don’t need, apps you don’t use, and old messages. 

Do a major computer overhaul! Delete old files and programs so that you have more space.

Put all your files into folders so that they’re easier to find later on.

Take a look through your friends and following lists, and delete all those people that post negative things.

mental clutter

This is the big one. Mental clutter comes from all of the above, plus just living your life. Some tips for decluttering your mind:

Do a nightly brain dump. Before you get into bed each night, open up your journal and write down everything that’s on your mind. Once it’s on paper, you can let it go until the morning. 

Find relaxing habits to practice everyday: yoga, taking a warm bath, going for a run, etc

Practice mindfulness or meditation

Keep a planner!

Practice not letting yourself harbor bad thoughts

Stay away from negative people if you can. You don’t need negative attitudes to be adding your already stressful life!

simplify your schedule

Learn to say ‘no’ more – if you don’t want to go to your friend’s-cousin’s-niece’s dance recital, don’t.

Streamline your daily routine;

Get ready faster by nixing the makeup you don’t love to put on and finding quick and easy hairstyles

Make an outfit idea board on Pinterest and fill it with outfits that you can make from pieces you already have in your closet so you spend less time finding an outfit 

Cook meals in advance when possible, or stick an easy meal in the crockpot before you leave for the day

Tidy every room just a bit before you leave it, so that you don’t have to devote an hour to cleaning it later on

Make time for you each week

See if there are any chores that you can outsource (eg, some grocery stores will shop for you for free, all you have to do is order online and go pick it up)

Don’t feel like you have to participate in something you don’t enjoy. If you don’t love the sport, don’t play it

As students in this day and age, it’s quite common for us to juggle rigorous academic responsibilities and overwhelming extracurricular activities. As a result, we might feel burnt out. But what exactly is burnout? 

Burnout is when you feel physically and mentally exhausted as a result of constantly lacking the energy required to fulfill the demands of your studying.

Burnout can be broken down into three parts:

Exhaustion is what causes you to feel tired all the time and unable to concentrate. You could also get sick or have trouble sleeping.

Cynicism or depersonalization is when you feel disconnected from those around you, e.g. your friends and family.

Inefficacy is a decrease in productivity, efficiency, or quality of your work.

How do you know if you have burnout?

Symptoms may vary, but they include:

Being unable to absorb new information

Intellectual exhaustion

Decreasing academic performance and productivity

Feeling like you need to prove yourself

Making yourself work even more, even though you’re exhausted or being unwilling to study further

Neglecting your needs

Long term fatigue

Showing disinterest in things you normally enjoy, e.g. hobbies or friends

Denying that something’s wrong with you (may manifest in the form of aggression)

Avoiding social interaction

Feeling empty and depressed

What can I do to fix it?

Here are some short term solutions for dealing with burnout.

1. Take a power nap Power naps are life changing. They help you recharge your energy and get you ready to start working again. They also improve learning, memory, creativity, alertness, and mood. I would recommend napping for 30 minutes at most, because anything more will lead to a longer sleep session.

Optional: drink coffee before your nap - something that takes a short while to consume like a shot of espresso - so that you’ll feel alert and revitalized afterwards!

2. Take a shower A cold one will wake you up, but a warm one will calm you down. I suggest starting with warm water, then ending with cold water.

3. Exercise Whether it’s playing soccer or doing yoga, the important thing is to get moving! Exercise releases endorphins or happy hormones that help you combat stress.

4. Run a quick errand This will help take your mind off things while also getting something done! You’ll also end up walking, which is technically a form of exercise.

5. Call or visit a friend Sometimes what we’re lacking is social interaction, and hanging out with a friend definitely helps. Whether it’s providing you with a distraction or giving emotional support, your friends are always there to help you. Plus, science has shown that being with friends reduces your cortisol (stress hormone) levels.

6. Eat a snack Preferably a healthy one. Eat something with proteins, vitamins, and fibers to boost your mood. Here’s a list of mood boosting foods.

7. Surf the web This requires A TON of discipline, but it’s definitely a game changer. Surfing the web is one of the most relaxing things you could do. I personally look for a good laugh during my study breaks, so I’d watch a comedy or scroll through memes to get those happy hormones up and running.

8. Do an activity you find interesting, e.g. a hobby We all need happiness in our lives, and our hobbies are perhaps the best way to find that joy. You could sit down with a page turning adventure, or go outside and shoot hoops, or listen to a podcast, or even bullet journal, as long as you’re having a good time.

9. Listen to music Music is one of the ways we gain energy, so I always make time for it during the day. However, you should choose the right music, because not all the music you love is going to make you feel energized. For me, it’s pop punk with hard hitting beats, thundering guitars, and really upbeat, enthusiastic vocals. Some of you might be energized by mellow music with dreamy vocals that make you feel like you’re floating in the clouds. If you choose the wrong music, you might just end up feeling sluggish and drained.

10. Get some fresh air Your brain needs 20% of the oxygen in your body. Fresh air brings more oxygen to your brain so that you can think more clearly, feel less tired, and concentrate more easily.

How do I make sure I don’t get it in the future?

Avoiding study burnout in the long term has a lot to do with our study habits - as well as our daily habits. We need to make sure that our bodies and minds receive the things they need, and that we aren’t overworking them.

1. Study a little at a time Break up your notes into smaller, more easily digestible pieces and learn a little at a time. This way, you’re not overwhelming your brain, and you have time to let that new knowledge settle in.

2. Time management Having a good study schedule is crucial in preventing burnout. You don’t want to force yourself to work at your slow hours. Aside from that, you definitely shouldn’t leave things until the last minute, and sticking to a schdule will help you pace yourself. Here’s a post I wrote on How to Make an Efficient Revision Schedule and How to Beat Procrastination.

3. Get enough rest I cannot stress enough that sleep is so important for you. It improves your cognitive functioning and also enhances your mood, making it less likely that you’ll get burnt out. Make sure to take power naps, too, if you feel like you need them. 

You also really shouldn’t pull all-nighters. Sleep is also involved in cementing memories in your brain, so if you study a little before you sleep, you’re bound to remember more than if you studied a chapter during an all nighter.

Having trouble sleeping? Here’s a post I made about my night routine and how to get better sleep.

4. Cycle your study environments Your body and mind are bound to get tired from being in the same location for prolonged periods of time. The best way to fix that is to study in different places: at your desk, your backyard, the dining table, a cafe, a friend’s house, the library, etc.You should find a frequency that works for you. I like to switch it up every 2-3 days; some people change locations every week.

5. Eat well As I’ve mentioned before, healthy foods with protein, vitamins, and fiber greatly improve your mood and your physical health. Proper nutrition will give your brain the power it needs to push through. Also make sure not to skip meals; honestly you’ll just end up feeling terrible afterwards.

6. Take frequent breaks Let’s face it, we’re human, we’re bound to get tired from studying for a long time. Taking breaks enables our brains to digest the information we just learned in a pace that works for it. Breaks also help us focus on something other than studying, so that when we do get back to it, we’ll be ready to digest even more information.

7. Set realistic study goals You’re gonna memorize all 500 pages of your biology textbook in one day? Good luck with that. Some of you might be compulsive studiers, but this kind of habit isn’t very good for your brain or your physical health. Studies have shown that excess studying can lead to lower productivity, fatigue, and - you guessed it - burnout. In the end, this will result in lower academic performance, perhaps even in the long run. So instead of trying to study so much in one sitting or one day, break up your material into chunks.

8. Maintain your social life Wherever you lie on the introvert-extrovert spectrum, everyone needs social interaction once in a while. It keeps you sane and healthy. Go out with your friends, have a sleepover, or maybe even a study date.

9. Start the day right What we do in the morning can significantly affect our mood for the rest of the day. Sometimes we don’t even feel like getting up in the morning, or doing anything that day. One thing you should do is create a morning routine you enjoy to jumpstart your day. Here are 8 Morning Habits for Productivity.

10. Think positive When we’re feeling burnt out, it’s hard to not think negatively about everything. In reality, that just makes our condition worse. So think positively! Start small, like congratulating yourself for getting out of bed today, and then work your way up to bigger accomplishments, like finishing 2 chapters of your textbook.

11. Keep a stress diary This is kind of a new concept for me, but it’s really great. How it works is that each day, you would write down all the things that made you stressed and how they made you stressed. This will help you identify the things you’re doing that’s causing your burnout, e.g.

Too long study hours? take regular breaks

Too much time in the same place? cycle your study environment

Not eating properly? set aside time to eat healthy meals at least 2 times a day

Not doing the things you love? schedule in time for that, e.g. during your long breaks

Not getting enough human interaction? make a study group

Too much negative thinking? adopt a positive mindset (you can always start small)

Not getting enough sleep? fix your sleep schedule

And that’s all I have for you guys this time. Hope these tips will help you manage your stress and study burnout whenever you have them. And if you have any questions, don’t hesitate to drop an ask!

instant oatmeal packets with fruit in them - $3 probably and this can be breakfast all week and maybe even a lunch or dinner too since you usually get 10 packets

bag of rice - $2-3 depending on size. 1 cup dry rice makes enough for about two meals depending on what you add in. if you get cheap rice, rinse it before cooking

canned beans - usually under $1 per can - mix the can with your rice and you have a meal. chili-spiced beans will make bean tacos. Rinse non-spiced beans before adding to anything.

Tortilla - usually around $3 but you get like 8-10 of them. Tacos, wraps, and quesadillas are all fair game here

lettuce - $2 max around here, either a head of something or bagged precut depending on preference, use as a salad or on tacos

protein other than beans of some sort - probably $5-7 for meat, $2-3 for eggs. sometimes I can get bags of frozen chicken breasts in this price range and each is usually 2 meals if I add in a bunch of veggies. fry/scramble eggs and add to any of the options. 

your favorite stir fry sauce - $3ish

vegetables - $5ish. literally anything that you can 1. fry in a pan and 2. you’ll eat. fresh carrots are usually pretty cheap. get frozen if it’s cheaper and you’re strapped for cash/prep time on this part. 

alternative to stir fry:  pasta (~$2), fresh tomatoes (~$2), cheese (~$3). 

Adding also: the single most nutritious food on earth is potatoes in their peel. Potatoes + some milk and butter = everything you need. They don’t last all that long, but they’re fairly cheap and the quickest cheat to “How do I not fuck my body up.”

(Cooked potatoes’ll last a while in the fridge. Potatoes nearing the end of their useful lives? Cook them to half-done first, figure out what to do with them later.)

Easiest baked potatoes: slice thinly but not paper-like, spread like cards, brush with oil (a silicone baking brush is totes worth the little it costs), spread salt and pepper (a little less than you think you’d like), cover with foil, stick in oven or toaster-oven at 150C for 40min. (If you have the patience, at that point click up to 180C, remove the cover and add 10-20min.) Reheats well, lasts in the fridge longer than it’ll take you to nom.

Dead-Animal-Free Whole Protein: some legumes + some grain. AKA rice and lentils, or rice and beans. (Maybe some fried onion for flavor; onion’s cheap and stays good a descent while. Fried onion makes everything taste better and keeps forever in the freezer, so frying up a bunch and keeping portions is not a half-bad idea.) (If going for the beans option - lentils are cheaper around here but fuck if I know what it’s like in your area - dump some tomato sauce and oil in; canola or soy are best health-wise, and far cheaper than olive; avoid corn.) Oh, what does instant couscous go for in your area? It keeps for fucking ever, it’s usually cheap, and it takes well to any and all added taste.

If you get to choose, black lentils taste the best and need the least soak-time (0-20min), green lentils are best for cooked stuff and red lentils are best in soups. (Red lentils + potatoes + root vegetables of choice + spices; cut into small pieces, cook, run through the blender if you wanna [stick blender’s awesome], freeze in portions.)

When possible, get instant soup mix. Get the good instant soup mix. (The kind that’s not made primarily of sugar, yeast or both. The rest is optional.) Dump 1/2tsp (or more, but start on the low end) into couscous, or chicken, or sprinkle over potatoes being stuck in the oven. Whatever. It’ll make most cooked-food-type things taste better. And again, lasts forever on the shelf.

And speaking as someone who is also living off oatmeal, beans, and brown rice, if you need recipes, I have them! 

Today I made 16 bean soup with chicken sausage and it was crazy good and I got 8 servings out of the one batch (froze half). I usually get the cheapest beans I can find, and GOYA bags of beans are usually $1-2. I soaked them overnight,rinsed them, and threw them in a gallon lidded saucepan with 2 boxes of chicken stock (also on sale for $2), two bay leaves, sauteed green pepper, onion, and celery, some garlic from a jar, about two tablespoons of dried herbs de provence,and the “fancy” bit was adding $6 bourbon and apple chicken sausages. You can actually sub veg stock for chicken and skip the sausage and make it vegan and it would still taste great.

Oh and I’ve been doing steel-cut oats. I don’t buy the name brand ones, I just pick whatever store brand/generic I can get for less than $4. They take about ½ an hour to make, but they’re super tasty and I make 2 cups of dried oats at a time with dried cranberries and that’s breakfast for 4 days at least. 

tony: so Was I.

bucky: 

I feel like I have to share my pathway towards success with you because I spent all my life considering success as the very end of the journey when in reality you can have it all along the way. And I think that understanding this is fundamental, not only for your studies but also for your everyday life.

I’ll start by showing you a little example. During my long stay in Cartagena I had the occasion to do a few salsa dance lessons with some of my friends (yeah cliché I know) and as I was listening to the salsa teacher I kept telling myself that I was too rigid and not coordinated at all and that I’d look terrible dancing.

When we had to practice the moves I couldn’t keep up with the rhythm and honestly, I was a mess. The teacher even came to me to tell me that I was thinking too much about the moves!!

In that very moment, I thought: “ok Margot, now think you’re a latina goddess, you’re sexy and you’re a born-to-be a dancer”. As soon as I started telling this to myself, my moves completely improved. They got so much better that I was the only one in the group who was able to perform all the moves correctly on the first try.

What I want to tell you with this story is : you won’t go anywhere as long as you keep a negative mindset. The second you switch your mindset and you turn it into something positive, a little miracle happen. Just as me being able to perform good dance moves (and trust me that this one is really a true miracle :)

Now, I know it’s easy to say but I really want you to understand this because it’ll change your life like it changed mine : whatever you think about, you become.

The minute you start filling your brain with useless thoughts like “I’m not enough of this”, “I wish I had this”, “I wish I looked like that”, “I’m too fat to wear that”, “I have no self-control”, “I’m bad at maths”, etc. well guess what : you’ll still be bad at maths, you’ll stay sad and in months from now you’ll be stuck in the same place.

Here are some bits of advice about what you should be doing instead. Notice that this post is inspired by Gabrielle Bernstein’s book “The Universe has your Back” and also by other inspiring video’s I watched in the past few months :) 

Focus on your goal and imagine how you’re gonna achieve it, how you’re gonna feel and how proud you will be. Make it as clear as possible. Write it down in your journal if you want. Visualize every single detail. If your goal isn’t clear, it’s ok! You can still think about how you can improve your life or how you can work on just loving yourself more. And don’t be afraid to think big.

Practice positive affirmations. This one will be hard in the beginning because we all are used to focus on the things we don’t have, or the habits we want to get rid of, but we never pay attention to what we already have or why we really want success. Instead of thinking “I want to stop biting my nails so I won’t be ashamed of them” think “I’ll be so proud of myself if I stop biting my nails and I’ll feel more confident!”. Trust me, it makes ALL the difference.

Practice gratitude. You have no idea about the positive impact it has. If you struggle with this, try to make a list of at least 5 things you are grateful for every night before going to bed. Write it in a journal or just think about it for a moment. There’s no “wrong” way to practice gratitude. You can be grateful for the pizza you had today, or your cat. It just has to be positive.

Get some inspiration. Read a new book or look for some videos that inspire you. Get closer to people you admire. Inspiration is so important because it allows you to get a better view of what you want to become. I really started changing my mindset the first time I read “You Are a Badass” by Jen Sincero. It has been so eye-opening to me that I started practicing more and more positive actions ! I also found TED Talks to be really helpful for me!! 

Judge less. I know, we’re all humans. We all judge and it’s totally normal to do so. However, we can modify our judgment towards a lot of situations : whenever you notice yourself judging something or someone, take a step back and think why you are doing so, it’ll help you to see clearer and you’ll let more space for love. You don’t know what’s behind the people you’re judging and it doesn’t help you to reach your goal. Use this energy to work on yourself instead.

Stop comparing yourself. Don’t stop because you think you’ll never be enough. You don’t know what the others are going through, you don’t even know what they are thinking. I remember in my first med school year that I was constantly focusing on what the others were doing and comparing it to what I was working on instead. I spent so much energy doing so instead of studying that it made me fail my exams. And you know what the funniest part is? That the people I valued better than me failed their exams too. This definitely changed my vision! The next year I only focused on myself and on my own study methods and I passed all my exams :) 

Start where you are and celebrate small victories : you’ve been feeling like crap and all you did was taking a shower? It’s fine. You took care of yourself. Be happy about it. Be grateful to be able to do so. Don’t wait for the right moment to start something because the truth is that there’s no right moment and that you’ll never really be ready. Success is more about the journey than the destination. Always remember that.

Stay true to yourself. Don’t seek perfection but start loving every part of yourself instead. Don’t apologize for being authentic because it will allow you to understand what truly matters to you in every situation. Being your own self will also help you focus on your goal and not letting distractions around. You’ll gain confidence as you’ll know what works best for you and you’ll be able to let go of negative things in your life.

Also, don’t apologize for your success and your abundance. You are worth it. You’ve always been. 

I hope these tips will help you to reach your goals! You deserve to be happy and successful!