Coz I’m happy now


We might not have a money tree, but we can have a happiness tree.

Dopamine, Serotonin, Oxytocin, and Endorphins are the quartet responsible for our happiness. Many events can trigger these neurotransmitters, but rather than being in the passenger seat, there are ways we can intentionally cause them to flow.

Being in a positive state has significant impact on our motivation, productivity, and wellbeing. No sane person would be opposed to having higher levels in those areas.

Here are some simple ways to hack into our positive neurochemicals:


Dopamine motivates us to take action toward goals, desires, and needs, and gives a surge of reinforcing pleasure when achieving them. Procrastination, self-doubt, and lack of enthusiasm are linked with low levels of dopamine. Studies on rats showed those with low levels of dopamine always opted for an easy option and less food; those with higher levels exerted the effort needed to receive twice the amount of food.

Break big goals down into little pieces—rather than only allowing our brains to celebrate when we’ve hit the finish line, we can create a series of little finish lines which releases dopamine. And it’s crucial to actually celebrate—buy a bottle of wine, or head to your favorite restaurant whenever you meet a small goal.

Instead of being left with a dopamine hangover, create new goals before achieving your current one. That ensures a continual flow for experiencing dopamine. As an employer and leader, recognizing the accomplishments of your team e.g. sending them an email, or giving a bonus, will allow them to have a dopamine hit and increase future motivation and productivity.


Serotonin flows when you feel significant or important. Loneliness and depression appears when serotonin is absent. It’s one reason why people fall into gang and criminal activity—the culture brings experiences that facilitate serotonin release. Unhealthy attention-seeking behavior is also cry for what serotonin brings. Princeton neuroscientist Barry Jacobs explains that most antidepressants focus on the production of serotonin.

Reflecting on past significant achievements allows the brain to re-live the experience. Our brain has trouble telling the difference between what’s real and imagined, so it produces serotonin in both cases. It’s another reason why gratitude practices are popular. They remind us that we are valued and have much to value in life. If you need a serotonin boost during a stressful day, take a few moments to reflect on a past achievements and victories.

Have lunch or coffee outside and expose yourself to the sun for twenty minutes; our skin absorbs UV rays which promotes Vitamin-D and serotonin production. Although too much ultraviolet light isn’t good, some daily exposure is healthy to boost serotonin levels.


Oxytocin creates intimacy, trust, and builds healthy relationships. It’s released by men and women during orgasm, and by mothers during childbirth and breastfeeding. Animals will reject their offspring when the release of oxytocin is blocked. Oxytocin increases fidelity; men in monogamous relationships who were given a boost of oxytocin interacted with single women at a greater physical distance then men who weren’t given any oxytocin. The cultivation of oxytocin is essential for creating strong bonds and improved social interactions.

Often referred to as the cuddle hormone, a simple way to keep oxytocin flowing is to give someone a hug. Dr. Paul Zak explains that inter-personal touch not only only raises oxytocin, but reduces cardiovascular stress and improves the immune system; rather than just a hand-shake, go in for the hug. Dr. Zak recommends eight hugs each day.

When someone receives a gift, their oxytocin levels rise. You can strengthen work and personal relationships through a simple birthday or anniversary gift.


Endorphins are released in response to pain and stress, and helps to alleviate anxiety and depression. The surging “second wind” and euphoric “runners high” during and after a vigorous run are a result of endorphins. Similar to morphine, it acts as an analgesic and sedative, diminishing our perception of pain.

Along with regular exercise, laughter is one of the easiest ways to induce endorphin release. Even the anticipation and expectation of laugher e.g. attending a comedy show, increases levels of endorphins. Taking your sense of humor to work, forwarding that funny email, and finding several things to laugh at during the day is a great way to keep the doctor away.

Aromatherapies: the smell of vanilla and lavender has been linked with the production of endorphins. Studies have shown that dark chocolate and spicy foods cause the brain to release endorphins. Keep some scented oils and some dark chocolate at your desk for a quick endorphin boost.

It’s all about stepping into the drivers seat of life. Rather than waiting for happiness to magically appear, these strategies will act as a helpful catalyst in creating proactive habits for more happiness in life.

Workplace Wellbeing


This is a more inactive blog post, I’m researching what Wellbeing incentives and initiatives you have in place or have experienced at work. If you can feed back with ideas and incentives you have experienced.

I’m one for being creative with new ideas on how I can get more people involved, more importantly, wanting to get people more active, eating better who wouldn’t normally.
There are many different ways, these initiatives fall under 4 categories.
- Being more active
- Eating better
- Mental health
- Body awareness

My favourite would have to be mental health awareness, I’ve always said if you can improve your mind the rest will follow.
As I say please feedback with what you have in the workplace….

I’m just a dreamer


Some might say that visualising what you want to be is simple. If your one of these people, is it working for you?.
Visualisation is the most powerful thing your mind can do. We do it every day, many times per day, sometimes with out even knowing. Your visualisation whether you like it or not has shaped you to who you are.
The brain is probably one of the most complex and amazing parts of the body, but, You’ll be glad to know that your brain when it comes the visualising, lacks a bit of intelligence.
When we have a thought the brain gives off electrical impulses to create an outcome or reaction. Scientists have done studies with top sports athletes on visualising. They regularly picture in their mind them winning a race, how it feels, they even go to the fine detail of how the different body parts will move to make the race successful. Ok, yes that alone won’t win your race. But the scientists reported some amazing results. They monitored the brains impulses when the sports person visualised themselves running the race to the actual physical moves of the body. The results of the brains impulses actually fired up the same.

The brain does not know the difference between reality or whether you are just visualising (thinking).
So this is where we can cash in on achieving what ever you want to achieve.

Regularly visualising what you want to achieve will give you the best possible foundation to getting there. You need to feel it, imagine you are actually living it, feel the emotions of what it would be like. We have all heard that positive thoughts bring positive outcomes. As simple as that is, it’s so true. IMG_9319.JPG

Hope you can start or even continue to keep on with positive, motivational thoughts. !! Please comment below and talk to me


Body and Mind Detox


Some of you have been asking about this body and mind Detox starting 2015. I understand, you want to start like, NOW. Plus I’m one for start NOW as tomorrow never comes. But you’ll have to wait.

If you think about every action, every movement you make it’s comes from the MIND. Your brain tells you what food/drink you are going to put in your mouth. You decide every day what positive OR negative thought you are going to have.
Listen to yourself now reading this, can you hear the voice in your head. That’s the voice that tells your body what you are going to do next. !!!!

I really can’t wait to get involved with the people that want to come on board in January….”what’s it involved?”

Make Progress


Progress, what does that mean to you?
As humans we have a built in system to progress forward, make progress, move on. Call it what you want.
I heard a story the other day which describes why we should always Progress. This was based on a true story by the way. IMG_9207.JPG
3 men are dropped in 3 different and the worlds most harshest environments. Then, told to survive.
Two of the men died and the other man, he survived. The first guy was put in the Arctic with all necessary tools to survive, the second again with things he needed was put in the desert and the third was put in the jungle. The one guy that lived he was in the hottest place on earth, in the desert. Why did he survive?, he kept moving and made massive progress. He got to safety because that’s what was at the end of the road. The other two guys they stopped and waiting for help.
I hope you can see the lesson here. Funny enough only recently my wife and I learnt a similar lesson, it was that no one will come to your rescue you have to have the right tools and crack on.

I’ve experienced this a lot, not being dumped in harsh climates,but every time I have made progress, your energy flows and it really does keep you motivated. Think about when you might have been at a low point in your life, where you moving forward, getting things done and progressing. No you sat waiting for a life line that probably didn’t come.

Listen readers there are many reasons why you aren’t motivated or making progress But also there are reasons why you are. As I said in my last blog post “just start” and when you are moving, keep progressing.


Just Start


All around us there is everything we need to do what ever we want. So many of us question “where”, “How” or sometimes just don’t want to. That’s fine.
How do you know you are not the next best sports person, the next biggest entrepreneur or the next biggest star. You don’t have to be the biggest or best , just being a better you is the more important.
In the past I have blogged about being the best you can be and don’t ever compare yourself to others, great aspiring towards the best, please just focus on the best you can be.
This post has come about because I speak to many people and have a good eye for seeing that people have skills they don’t even know they have.
This is why I’m working towards being a Lifecoach. These are the skills I didn’t know I had. For 35 years I have only just really found not just a passion but a burning passion. It really does feel amazing when you find what you are really meant to do. It doesn’t just pop through your letterbox. You have to feel it, talk about it, think about it as soon as wake up on a morning to the second you fall asleep.
I really do think I’m lucky to have found what I want from life.
Being a Lifecoach is only one of my many dreams. I’ll let you know at a later date what other dreams are going to happen.


So how do you find what your dream might be…… I would say “Just start”


Confidence in other ways


I talked about the power of confidence in my last blog post, maybe the confidence came through or it was just that so many people think it’s an important subject. There was a massive amount of you enjoying it, thank you.
So I’m going to touch on it again. When I think about what confidence can do for you and for a situation, it’s a powerful quality.

Giver or receiver ?
If I listed or tried to tell you the different ways you can gain confidence this would be a long blog post. So one of the key ways is to GIVE. This does NOT mean people-please. When you people-please, you are not giving, you are trying to get. Get liked. Get friends. Get approval. Get a reputation as the Nice Guy/Girl.
Giving is about ensuring that the person receives what they want, not what you want. Ask before you give help. Ask permission to serve others. Expect nothing in return.

You will be rewarded. This reward will not be what you think you want, but it will be what you actually need. You’ll just have to trust me on this one.

Slow right down

This one is an important one to me from a health point of view. But, also from a success angle. I used to always try to do millions of different things and having hundreds of different ideas . I was wanted to have them all done by the next day. WOW. Was I wrong to do this… Think about what is priority and what is important. Now !!

Doing things at real time and slowing down to step back and think is this so important, the wrong, fast way made me ill at one point. Step back be mindful of what’s going on around you and aware of what’s important.

Remember you don’t have to give something tangible or something that costs. Don’t ever expect anything in return, please slow down and enjoy the time with family, friends and the things you have a passion for.


How to be confident.


Do you ever say to yourself, “I wish I knew what I know now when I was younger”. How much more confident would you be if you did?. Would you be better off, Emotionally or financially, of course we would. But that’s life and it’s called growing up.
“Confidence” is an amazing thing at any age, everyone has different levels and everyone has gaining it in many different ways. I have put together some ways in boasting your confidence that little bit more.

Easier said than done this one, try to realise that you are you, and not anyone else. You cannot be that other person so why not be the best version of you. If you can master this one you are halfway there.

Anything you visualise or expect to happen has a good chance of happening. Positive OR negative it will start to happen. Be very aware of the words, phrases, attitude even the people who you are surrounded by. “Change them” I have changed the people around me and I speak from experience, I’m a different person. “Positively positive”

An easy one this one, Shit happens, learn, move on !!

You have to let people realise you are who you are, if they don’t like you that way. That’s their problem, and they are not worth having around. You’ll have experienced gossips, even people who you thought were friends that listen to the rumours, they are the ones to get away from. Be you, your true friends you know who you are.

This is an important one, it can also be one of the most effective when done instantly. Set small goals leading to your big dreams (goals). You will feel amazing once you start to hit them, and don’t stop achieve, it’s all about progress.

Pamper yourself, treat yourself to new clothes or a new hair style. Doing this feels as if it’s a fresh start, boosting your confidence. Plus you’ll look more amazing.


.. and do it constantly. This is another important one, if it’s talking on the phone to friends, do it. If it’s workout with me, do it. What ever makes you smile do it more often. If you can’t find anything just SMILE, a lot.

Forgot the house work or the jobs list you or your partner made. Think
about you for a little while and what’s important to you. Work on yourself and no one else. Your the important one.


A positive start


Most mornings, if I remember I set my alarm to I wake myself up to Bob Marley’s Three little birds. Then I take myself through some more positive habits that makes my day go well. The tasks can be so easy or simple as one positive thought…. I have listed below some other happy healthy habits for you to try.

1. Drink A Glass Of Water As Soon As You Wake Up
This rehydrates your body, revs up your digestive system, and gets things flowing. You may notice positive changes like clearer skin and better digestion. Bonus points if you add a squeeze of fresh lemon juice or a teaspoon of apple cider vinegar.

2. Do Not Check Your Email Or Phone For At Least An Hour
Do you sleep with your cell phone next to you and grab for it first thing when you wake? This is not a good habit. If you choose to resist the temptation to check your email and Facebook feed until at least an hour after waking up, you’ll find that your mind is more clear, focused and happy.

3. Think Of One Thing For Which You Are Grateful for.
This sets the stage for positivity throughout the day. If you come up with three or five things, even better.

4. Step Outside And Take A Deep Breath
Fill your lungs with fresh air. Even if it’s cold outside. This only takes 10 seconds! It reminds you that you are alive and breathing.

5. Move Your Body
You don’t necessarily have to do an intense workout before breakfast, but moving your body even a little is a great way to get the blood flowing and shake the body into wake-up mode. Simply doing a few stretches is a great option. Or turn on your favorite song and dance like no one is watching.

6. Take Time To Eat A Healthy Breakfast
Rather than reaching for a box of cereal, focus on getting real foods in your body. Eggs, soaked oats, and smoothies are all great options. (And they really don’t take that much time to prepare.) Try it out.

Hope these help, if you have read this far Thank you if you would like to feedback or talk with me leave comments below in this post