Creating A Balanced Life…And Keeping It!!

Here are just some of the things that I know work.

  1.  Unplug Yourself…Turn off the electronics as often as you can, especially on the weekend.  I hear the reasons why you must stay plugged in already, but give it a chance, at least for one day or even a few hours each night.  Put the phone down and turn off the computer. Give your work brain a rest.  Here’s the side-effect: You will have time to actually connect with your family and friends!

2.  Cut It Off…It’s a given that if your life is overflowing you will not be able to create balance and manage it all.  It’s just not possible.  Say NO to to the things/people that are either not essential or don’t add something valuable to your life.  Get hardcore with yourselves.
3.  Pay Attention To How You Feel Physically…I know and you know what we need to do, but until we are half dead we do nothing.  Our health really does affect the quality of our lives and our work.  We are far more happy and able to do more when we get enough sleep, eat a little healthy and fit in some type of physical activity.
4.  Lessen Your Toxin Intake…By that I don’t mean chemicals (though that might help as well.) Lessen the negative influences around you.  Avoid those toxic people (complainers, negative folks, gossipy, whiners, poor attitude carriers.) If you can’t completely avoid them, at least lessen the contact with them.  Surround yourself with positive, supportive, can-do people whenever possible
5.  Spend Time By Yourself…Making time for you is probably the hardest thing to do for the typical overwhelmed person, but it is crucial for lowering stress, increasing happiness and encouraging creativity.  Here are some things you can do with yourself;  meditate, write, sketch, do some yoga or simply sit quietly for a few minutes each day and do absolutely nothing.  Remember to BREATHE!!  You can do this!
6.  Relationships Count…Make sure you are spending quality time with your family and friends.  Don’t just sit in front of your television eating popcorn!  I encourage you to really connect and pay attention to those you care about.  Have a date night with your significant other, have coffee with a friend, play a game with a child.  Really get to know the people around you and who happen to love you…unbalanced and all.
7.  Practice Self/Care Self/Love…Go get yourself a pedicure or a facial.  If it costs too much go to the schools that teach it and you will have even greater service and very little cost.  Better yet, schedule a massage (there are massage schools as well).  It doesn’t need to be anything that costs a small fortune.  Have a cup of your favorite coffee or tea, light your best a scented candle or get a small bouquet of amazing flowers for yourselves.  It will make a huge difference in your life.
8.  Use Your Mind…Take a class, learn to paint or try something new that you’ve always wanted to learn to do.  Maybe you could read a book that sparks your interest or give listening to uplifting music a go.  Find what interests you.
Lastly…remember fun?  Laugh, joke, play, color, find your sense of humor, subscribe to a daily joke or get a tear-off calendar with funny things on it.  Live out loud my friends.  Life is too short.

Much Love,

Sarah-Pink 2016

How To Make A Gratitude Journal As A Gift

Here are the directions for creating a Gratitude Journal for someone as a gift.  I hope you enjoy.

Things you will need:

X-Acto knife



15-20 sheets of 8 1/2″ X 11″ paper

decorative paper for the cover

glue or double-sided tape

yarn or any decoration of your choice…sparkles, anything awesome and encouraging



1. Cut your 8 1/2″ X 11″ papers in half, creating 30-40 pieces of 8 1/2″ X 5 1/2″ pieces. Fold those pieces in half.

2. Make a mark 1 1/2 inches from the top and bottom. On 15-20 of the folded sheets draw a dotted line in the center, about two inches long so: on the rest of the folded sheets, make two dotted lines 1 1/2 inch from the top and bottom of the page. Cut along those lines with an X-Acto knife (or whatever works best for you).

3. Take an edge-cut paper and roll one side of it up to squeeze through a middle cut paper. Repeat this until all of your sheets are connected in a bunch of mini booklets.  You’ll follow the same technique to connect the mini booklets to create one main book.  Just take the top edge-cut paper from one mini booklet and connect it to the bottom middle-cut paper from another booklet.  Repeat until the book is assembled.

4. Make the cover!  Cut two pieces of your decorative paper, 5+1/2″ X 12″, draw dotted lines on each paper 3+1/2 inches from one side…Cut the dotted lines with the X-Acto knife and fold the decorative paper into the booklet paper, just like in step 3.  Glue the decorative paper to itself so it will hold together. Repeat on the other side of the booklet to create the back cover.  Voilà…you’ve just created a handmade journal!

If the receiver of this love-filled, priceless gift has a favorite color you may want to get them a pen in that color.

Here are some Tips on how to help you write in your gratitude journal:

1.  Don’t set any guidelines regarding length or number. Setting goals like this will make journaling feel like a task. Welcome having repeats on your list, and know you can write as much or as little as you please.

2.  Focus on people rather than things. Let those people know how much you mean to them and why you are thankful for them.

3.  Keep an open mind and try not to get caught up in self-doubt or self-pity. Make your gratitude journal a positive and uplifting place!

4.  Make it a habit. On average, it takes 21 days for a habit to form, so don’t stop journaling just after a few days. I usually write right before bed or as soon as I wake up, leaving it on my nightstand as a reminder.

Much Love Always,


Lesson # 86 Holidays And Stress

This Is What I Know For Sure Today:
Whether we like it or not the holidays are fast approaching. I have seen some homes with their Christmas lights up already. I think that’s called planning ahead. 
The holidays can be filled with a lot of stress and sadness for some of us. I keep it simple. If I send Christmas cards, I make them. If someone is getting a gift from me I do my best to make it myself. I don’t like to shop. Thanksgiving happens every day for me and since I really can’t be around well people, my Kim goes to be with his mom after work and I go to the shelter and serve meals. I love doing that and it causes me to feel all warm inside.
I hope the following will help you avoid the stress of it all or at least manage it.
The holidays bring a lot of things. There is great food, awesome presents and often some wonderful company as you spend time with the people closest to you. On the down side there is also the stress and sometimes negativity that often comes with the holidays.
You may feel the need to relax and let go of some negativity/or sadness or both.
1. Slow down.
First, slow down. Even if it may feel silly and if you have to force it a bit. Slow down your body…move and walk slowly.
Breathe slower and more deeply with your belly (and focus on doing just that for two minutes and see what happens). This is kind of like the 7 breath break in mini form.
Slow down your eating (this will not only help you to relax, it will also help you to not eat too much during the holidays since it takes just about 20 minutes for your brain to register that you are full.)
Slow it all down and pay attention to what you are doing. Be here now and focus on doing just one thing at a time. By slowing down, by being here now, by not having your focus split between many things you, your body and your mind start to relax.
The stress you may feel from doing the things does not come from the things, it comes from how you go about doing them.
2. Take it easy with those expectations…in fact lose them all together. Expect nothing from anyone but yourself.
Things take time, especially around the holidays when stores, roads etc. are overflowing with people and cars. It is just how it is and if you don’t accept that then it’s going to be some stressful and frustrated days ahead.
Remember…even though Thanksgiving – Christmas etc., is supposed to be a sort of perfect time of the year nothing will ever be perfect. Striving for or expecting perfection can be pretty dangerous so let it go.
3. Tap into gratitude.
Where you put your focus and energy will determine how you feel and think. If we focus on the stress and how hard everything is, you will feel and think about just that. Focus on the positive things in your life right and you will feel a lot better and think happier thoughts. Your day becomes lighter when you change your focus.
One of the quickest ways to shift your focus is simply to appreciate the positive things in your life right now. To be grateful for what you have.
4. Take a break.
Going nonstop can sour your mood and stress anyone out. Slow down but also remember to take breaks. Take 20 minutes or half an hour to just rest. If during the holidays or times of celebration you happen to be alone, ill, overwhelmed with preparations/expectations…that you did not mean to have or with sadness, this is the perfect time to stop…sit down…breathe and readjust your focus. You may not have 20-30 minutes…but please take a moment to stop. Or/and if time allows, take a walk in the crisp and cold winter landscape. Escape via music, a book, or by watching classic holiday movies/TV (I watch Christmas movies year round…it is always a treat for me). 
Do something that snaps you out of the working, shopping and preparing mindset, even if it is just for while. That brief change in scenery and change of mental headspace may be all you need to feel revitalized again and stress free. You may even catch yourself smiling. Isn’t smiling during the holidays just one of the many nice things there are to do?
That’s it. I hope you find something helpful in all of this.  I am sending you all pink, stuffed huggz. 

© Sarah-Pink Welch  2013

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Lesson #85 Positive Happiness

This Is What I Know For Sure Today:
I look at life…every person’s life as a very special occasion and so I celebrate life everyday. And I celebrate the lives of folks I know. The bottom line to me is my attitude about living, about how I treat other people, and what I can do for anyone who is in need or who I can join together with because they too are celebrating life. Here is what I have learned to use in staying happy, grateful, and in a celebrating frame of mind.
1: I Believe Happiness is a Choice
For me, years & years ago, this was a hard thing to wrap my mind around. I used to believe that people were either unhappy or happy (and I was one of the unhappy ones). I used to blame this on all kinds of outside stuff…destiny, experiences, parents, relationships…but, I never really stopped to think that I could choose to be happy.
For sure this isn’t always easy, but it is always, always a choice. Teaching myself to know that happiness was a choice has been one of the greatest things I’ve ever done for myself. 
Now when I find myself in a eewwy situation, I know that it’s up to me to look for the good, to be happy regardless of what’s happening around me. I no longer point my finger at others, placing blame. I realize that everything happens how it happens and it’s up to me to choose how I want to feel about it and how I respond (NOT react) to it. I am in control of my happiness level and no one can ever take that away from me unless I allow it.
2: Rid Your Life of Negativity
If you want to live a positive, joyful and happy life, you cannot….absolutely CANNOT….be surrounded by negative people who are not encouraging your happiness. When I was a negative person, I tended to attract other negative people right smack into my life. What a major bummer that was. When I made up my mind to make the changes necessary to live a positive life, I had to rid my life of all of the negative people in it. This, I can tell you, wasn’t easy or fun. Letting go of people flat out hurts…even when you know they aren’t good for you or your current lifestyle. I truly believe in my heart that folks are very aware of their own negative ways. Not only did I have to get let go of the negative people, but I also had to get let go of negative things too. I made myself stop doing certain things that were causing negativity in my life. I had to take a step back and examine what behaviors were good for me and which were not. I learned to focus on the positive things I was doing and let go of the negative ones. This process was not easy and to be honest, is ongoing, but I know this for sure: having negativity in your life prevents you from living a truly positive existence. Life is a beautiful occasion. There’s no room for the negative.
3: Look For the Positive in Life
There is a positive aspect in everything. In each one of us, in every situation we find ourselves, there is always something good to be found. Many times it’s not all that obvious. We have to look and sometimes we have to look very hard.
The old me just sat back and allowed things to happen by default. If I saw or felt negative, I went with that feeling. I didn’t know to look harder or think too much about the good. I found it much, much easier to sit back and just accept what I saw or heard (which was usually the bad). Now, when I am faced with a difficult or challenging situation, I think to myself, “What is good about this?” No matter how terrible the situation might seem, I can ALWAYS find something good if I take the time to think about it.
Everything, good or not so wonderful, is a learning experience. At the very least, we can learn from bad experiences.
4: Reinforce Positivity in Yourself
Once I started thinking more positively and adapted to a more positive attitude, I realized I had to reinforce these thoughts and behaviors in myself so they would stick. It takes 21 days to form a habit. As with any kind of learning, practice makes perfect, and yes we can practice being positive. I found that the best and easiest way to do this, is to be positive when it comes to who you are. Tell yourself you’re awesome (because you are). Tell yourself you look good (because you do). Tell yourself that you love and accept yourself completely (because that’s necessary). Tell yourself you did an awesome job at work or raising your kids or whatever it is you do (because most likely, you did your best with what you have/had to work with). Be honest with yourself, but do your best to look for the good. Whatever you do, don’t focus on the negative. Nothing good will ever come from telling yourself bad..faulty thinking things. It’s okay to not like everything about yourself (yet), but don’t spend energy dwelling on the negative. Remind yourself of the good in you. We all have positive attributes and it’s up to you to remind yourself of them every day.
5: Share Happiness with Others
Not only do we need to be positive with ourselves for this new positive attitude to really take effect, but we also need to be positive with others. We need to share our wealth of positivity with the world.  Positivity changes everything for the better!
For me, the best way to accomplish this is quite simple and basic: Be nice. Be nice to other people, no matter what. Tell someone he or she looks nice today. Tell someone they did a great job on that presentation or something they made or created. Tell your parents or children (or both!) how much you love them and how great they are if you have not detached from them.
If someone is feeling down, do what you can to cheer him or her up. Send flowers. Write notes. Don’t gossip. Be kind to all living things. All of these things sound basic enough, but, for someone like me, they didn’t used to come easily.
In the past, I didn’t know to see the good in myself and, therefore, didn’t know to see it in others either. I used to be critical and condescending. Now I strive to be encouraging and supportive. I try not only to treat others, as I would like to be treated, but also to consider how they would like to be treated.
People appreciate positivity and the more you are sharing it with others, the more you are practicing it and reinforcing it in your own life.
Summing These Four Things Up:
When you start feeling like the idea of being a positive person is challenging, tell yourself this: “If someone Sarah-Pink) who really used to struggle with a negative attitude, turned her life around with these five steps, then I can too!”
If anyone had told me a few years ago that I would be writing an article about developing a positive attitude and living a happy life, I would have laughed right in their face. I would have said, “Why in the world would someone want me to write about positivity?”
But here I am, writing this post, believing in these words, and knowing that every single day I am getting closer and closer to living the happy life I’ve secretly dreamed of living. Please remember….there will ALWAYS be folks who are content in their negative-chaotic-drama filled lives. It is what they know and they are afraid to let that go. That is about them, not YOU. If I can make these changes, you can too. Believe in yourself and remember the most important lesson of all…a positive outlook is a choice. Choose to be positive. Choose to be happy. Life is short.

© Sarah-Pink Welch

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Lesson #83 A Simple Kindness

Hi Everyone…..Sometime this weekend or a day soon…maybe everyday, you will have the opportunity to give someone a hand up….OR, you will be on the receiving end of an “out of the blue” kindness. It can be a simple as a smile, letting someone ahead of you in line, buying someone a coffee, to being able to give someone $10.00 for gas. You will feel like you have given someone the best gift in the world or you are going to feel overwhelmed with joy that someone took the time to care. Just say you’re welcome or thank-you and smile. This is how the world ought to run and it will if we let it.
I love you all.

Sarah-Pink Welch ©2013

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Lesson #82

This Is What I Know For Sure Today:
Taking chances…taking a risk to do something we never had before can seem daunting–even overwhelming. Sometimes we may need to find a new job, leave a bad relationship, detach from those who are toxic to us, and so on. Each thing makes us risk being rejected, or afraid, all kind of things. But when we truly need to do something and we take that chance to see it through we become empowered. We are allowed to risk being hated because we say “no more,” to those who treat us badly. We risk not having a job for a bit while we look for another one that helps us provide for ourselves and or family better. There is a certain amount of fear that will show up….but remember what fear really stands for…..
False…Evidence…Appearing…Real. When we take a chance and face those fears what we are really doing is exposing them to the light of truth and they fade away. Please do not be afraid to put a safe plan in action in order to leave a bad relationship. There will be someone in your life again that truly does care and love about you. Remember….Love does not leave bruises. The one sure way we have to move forward is to take the chance and move our feet…along with the rest of ourselves. Things will be better when you are taking the chance to do something better. Risk doing the next right thing for yourself.
I love you all so very much and I am sending each of you a pink, warm hug.

Sarah-Pink Welch ©2013

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Lesson #81 Never Settle For Less Than Your Personal Best!

This Is What I Know For Sure Today:
I was thinking to myself about how much was enough. How much money does a person really need, how many friends, how many cars, how many books…paints…journals…shoes….and on and on.
For me Less is Best. This is my latest mantra. But, when it comes to the people and things in my life I will not settle. We all deserve our own personal best. I say less is best to drama/chaos, less stuff/things to clean, less on my plate = more time to be with folks that need some help or friendship, less is best! How is your life? Is it on the Less side or the More side? I know that I would not do well with more. I am such a simple person. Music, books, paper, canvas, paints-pencils-pens, my prayer quilt, my foo-foo dog, my husband Kim, a few clothes and some shoes, and I am all good. I think I would make a better bag lady than I realized. I want to encourage you that having tons of everything is fine if that is really your thing…but often that comes from a void in your heart. Stuff and lots of busyness is temporary.
I have my clients, my street kids, my prison ladies, my less than 5 friends, my foo-foo dog and the people I work with that aren’t clients. That’s plenty.
Once you begin to go through your life and all your possessions and activities it can become scary. Keep clearing stuff out. Others will appreciate all that you give away. Less busyness means more time to enjoy life. If you had to live comfortably in one room could you? How many activities could you lose and be content? Think about this as we bound through spring. Less is always best….more is a bore. I love you all and I am sending you lots of love and pink huggz.
I love and care about you all. I always wish I could do more but I can only do what I do. I am sending you each just enough pink huggz.

Sarah-Pink Welch ©2013

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Lesson #80 Fitting In

Hi everyone. Do you sometimes feel like you just don’t fit in? Maybe at work, or school, or with your family, or even with your neighbors. I often feel like that and it’s okay with me. I am not anything like the folks I don’t fit in with. I am certainly not better than they are, but I am different and I travel a road they never noticed. But, look around at the people and places you feel comfortable with and notice how good it feels….see you fit on!! So, not fitting in elsewhere is okay. You are amazing and you fit in my heart.


Sarah-Pink Welch  @2013

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Lesson #79 The Truth Will Set You Free!

This Is What I Know For Sure Today:
The truth will set us free!! It is so much better to tell the truth than a fib….especially to ourselves. If we can’t be honest with ourselves, how can we be honest with anyone else. Fibbing takes a whole lot of work, sleepless nights, remembering what you said to who….and it is just easier and better to speak honestly and get it over with. It is so relaxing & peaceful to live truthfully than to keep fibbing.
I have someone in my life, who I love beyond belief and this person has a terrible problem being honest. They fib because they have low self esteem and don’t believe they matter. This person has no friends, looks ill from lack of sleep, and is not trusted by one living soul. Not one. And when I peel aways the layers of dishonesty there I find a sincerely good person. They are bright, funny, attractive, hard working, and would give you whatever you asked….but you can’t believe a word they say. I have to use boundaries very much when it comes to them or I will get myself stuck in a mess. They fib to seem like they are someone else, or things in their life are worse than they really are. This is all very typical with a person who basically is a pathological fibber. They need help and no one can make them get it. At this point they have almost lost everything and are backed into a corner. They have fibbed so often before, that now when they truly need assistance there is no one left who is willing to help them. So if you happen to have this problem do your best to get honest. First with yourself and then with others. Telling someone the truth is not always easy and comfortable but that sure beats a fib any day of the week.
Please know I love you all and I am sending you crispy Monday pink huggz.

Sarah-Pink Welch  ©2013

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Lesson #79 Yes – – No

This Is What I Know For Sure Today:
Yes and No. Those are two powerful words and sometimes we get stuck with them and when we really mean one and say the other, we end up angry with ourselves. I am a huge fan of the following: Saying Yes to life; Saying Yes to allowing yourself to be happy; Saying Yes to loving yourself; Saying Yes to friendships you can fully nurture; Saying Yes to falling in love with someone who fits in your life; Saying Yes to things you are passionate about…Love that word Yes!!!! Saying No when you are being treated like a doormat or if folks believe you have a revolving door in your heart; Saying No to being an a committee you don’t have the time and energy to serve on; Saying No when you are tired and the grand kids need to be watched again…unless you are passionate about being their sitter; Saying No when someone asks you to coach yet another sports team; Saying No to people and places that are no longer safe for you. Love the word No!!!! Now we may have learned that if we say no we will feel guilty or concerned someone won’t like us anymore. That has to be their problem NOT yours and there is no need to feel guilty. Other people say NO to you don’t they? When you need and want to say NO say it. When you say Yes to a commitment then you must keep that commitment….and if you really never wanted to be involved with it in the first place…step back, think and then answer honestly…”no I can’t/won’t do this”. No shame, no guilt, no more doormat, no more revolving door, no more missing out on loving the greatest person on earth YOU, no more skipping necessary appointments because you aren’t practicing positive self-care and mindfulness. If we don’t take care of ourselves we will likely be unable to do much of everything. We only have so much time and energy and if we keep giving it away and giving it away we will be empty vessels and that is an awful feeling. So do and say your next right thing and live contentedly with your answers.
I sure love you all very much and I am sending you big, pink YES huggz.

Sarah-Pink Welch ©2013

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