Tips on setting your intentions for the day

Setting your intentions for the day can be a powerful way to start your day with focus and purpose. Here are some steps to help you set your intentions for the day:

  1. Begin with a clear mind

Take a few deep breaths and clear your mind of any distractions or worries. Find a quiet space where you can focus without any interruptions.

  • Reflect on your goals

Take a few minutes to reflect on your overall goals in life. Think about what you want to achieve in the long term, and how your daily actions can help you move closer to those goals.

  • Set your priorities

Identify the most important tasks you need to accomplish today. This could be work-related tasks, personal goals, or anything else that you want to achieve.

  • Write it down:

Write down your intentions for the day in a journal or on a piece of paper. Be specific about what you want to accomplish and how you plan to do it.

  • Visualize success
  • Visualize yourself successfully completing your tasks and achieving your goals. This will help you stay motivated and focused throughout the day.

Take action

  • Once you have set your intentions, take action to make them a reality. Start with the most important tasks first and work your way down the list

Remember to be flexible and adaptable throughout the day, as unexpected events may arise that require you to adjust your plans. By setting your intentions for the day, you will be better prepared to handle whatever challenges come your way and make progress towards your goals.

If you need any help with any of the above do contact me


Celebrating Women of Northfleet – International Women’s Day

Come and join us as we celebrate our local Inspirational Women on this International Women’s day

For this International Women’s Day the theme is  #EmbraceEquity . This campaign theme seeks to get the world talking about why “equal opportunities are no longer enough” – and can in fact be exclusionary, rather than inclusive. The word Equity recognizes that each person has different circumstances, and allocates the exact resources and opportunities needed to reach an equal outcome. read more here

Do complete this form to let us know you are coming and state any dietary requirements

How to do lent if you are a non Christian

Lent is a religious observance that is traditionally practiced by Christians as a period of repentance, self-reflection, and preparation for Easter.

If you are  non Christian you can  choose to observe Lent as well by using it as a time for:-:

Self-reflection: You will find great  value in taking some time to reflect on your life  and make positive changes.

Fasting and abstinence – Challenge yourself to give up something as this will help you to have discipline and self control.

Simply put, it means you stop eating completely, or almost completely, for a certain stretch of time. A fast usually lasts from 12 to 24 hours, but some types continue for days at a time. In some cases, you may be allowed water, tea, and coffee or even a small amount of food during the “fasting period.

Spirituality and mindfulness:- find value in engaging in spiritual or mindfulness practices during this time to improve your mental and emotional well-being. Mindfulness is a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment. Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress.

Check out this article about mindfulness and exercises you can do.

Community – connect with a community and feel a sense of belonging

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Ultimately, whether or not to observe Lent is a personal decision, and if you are  a  non-Christians you should consider your  own beliefs and values when deciding whether or not to participate in this religious observance.

40 things to do during this period of Lent

Ash Wednesday is a holy day of prayer and fasting in many Christian denominations and is  the beginning of Lent

Lent is a period of fasting and reflection for many Christians for forty days.

Overall, the significance of Lent is to help believers to grow in their faith, to deepen their relationship with God, and to prepare for the celebration of Easter. It is a time of self-examination, discipline, and renewal, in which believers seek to become more faithful and loving followers of Jesus Christ.

Even some people who are not practising Christians use this period to give up something or start a new habit..


Somethings you could consider doing during this period.:

  1. Give up a bad habit or vice, such as smoking, excessive drinking, or eating unhealthy food.
  2. Pray daily, either alone or with others.
  3. Attend Mass more frequently.
  4. Volunteer your time at a charity or community organization.
  5. Fast from social media, television, or other forms of entertainment that may distract you from spiritual reflection.
  6. Spend time in nature, reflecting on the beauty of God’s creation.
  7. Read a book on spirituality or religion.
  8. Visit a sick or elderly person and offer companionship.
  9. Practice forgiveness, both towards others and yourself.
  10. Attend a retreat or a pilgrimage.
  11. Write in a journal to reflect on your thoughts and emotions.
  12. Give up a favorite food or drink, such as sweets or coffee.
  13. Attend confession to confess your sins and seek forgiveness.
  14. Learn a new prayer or spiritual practice.
  15. Practice self-discipline and self-control.
  16. Perform acts of kindness towards strangers.
  17. Dedicate time each day to meditation or mindfulness.
  18. Take a break from technology and spend time reading, writing, or creating.
  19. Donate money or goods to a charity or organization.
  20. Attend a spiritual or religious seminar or workshop.
  21. Spend time in silence and solitude.
  22. Practice gratitude by giving thanks for the blessings in your life.
  23. Attend a religious or spiritual retreat.
  24. Practice humility by seeking to serve others.
  25. Attend a religious service or Mass.
  26. Practice simplicity by decluttering your home or life.
  27. Read the Bible or other spiritual texts.
  28. Spend time in prayer or meditation each day.
  29. Practice fasting by giving up food or other pleasures.
  30. Spend time in contemplation, reflecting on the mysteries of faith.
  31. Attend a Bible study or discussion group.
  32. Practice generosity by giving to those in need.
  33. Serve at a soup kitchen or food bank.
  34. Visit a nursing home or hospital to offer support and companionship.
  35. Take a pilgrimage to a holy site or shrine.
  36. Practice silence and reflection by taking a personal retreat.
  37. Offer forgiveness to someone who has wronged you.
  38. Attend a spiritual or religious concert or performance.
  39. Spend time in prayer or meditation with a group of friends.
  40. Reflect on the life and teachings of Jesus and seek to follow his example.
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Check these tips for improving your #wellbeing this weekend

Get some fresh air: Spending time outdoors and getting some fresh air can do wonders for your wellbeing. Go for a walk, hike, bike ride, or simply sit in a park or garden and take in the scenery.

Gravesend Promenade


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Disconnect from technology: Taking a break from technology can help you feel refreshed and re-energized. Try turning off your phone or taking a break from social media for a few hours

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Spend time with loved ones: Spending time with loved ones can help improve your mood and overall wellbeing. Plan a fun activity or just enjoy some quality time together.

Practice mindfulness: Take some time to focus on the present moment and clear your mind. You can try meditation, deep breathing, or yoga.

Do something you enjoy: Make time to do something you enjoy, whether it’s reading a book, watching a movie, cooking a meal, or pursuing a hobby.

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Get some exercise: Exercise is not only good for your physical health, but it can also improve your mental wellbeing. Find an activity that you enjoy and make it a regular part of your routine

Practice self-care: Take care of yourself by getting enough sleep, eating a healthy diet, and doing things that make you feel good.

Remember that self-care is important for your wellbeing, and taking the time to prioritize it can have positive effects on your overall health and happiness.

Happiness and mental health

Happiness and mental health are closely intertwined and play a vital role in our overall well-being. Happiness can be defined as a state of well-being characterized by positive emotions, such as joy, contentment, and satisfaction. Mental health, on the other hand, refers to the emotional, psychological, and social well-being of an individual.

Research has shown that people who are happy tend to have better mental health, and vice versa.

Positive emotions, such as happiness, can have a positive impact on mental health by reducing stress, anxiety, and depression.

Positive thinking, social connections, and physical activity are just a few examples of things that can contribute to happiness.

One of the key ways to improve mental health is to focus on developing positive relationships with family, friends and colleagues. By building strong and supportive relationships, people can feel more connected and fulfilled, which can lead to happiness. Furthermore, engaging in activities that bring pleasure and satisfaction, such as hobbies or volunteer work, can also help to boost happiness and mental health.

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Physical activity is also an important aspect of both happiness and mental health.

Regular exercise has been found to decrease symptoms of depression and anxiety, as well as improve overall mood.

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In addition, it has been found that regular physical activity can improve self-esteem, reduce stress, and increase feelings of happiness.

A healthy diet is also important for happiness and mental health. Eating a balanced diet that includes a variety of fruits, vegetables, and whole grains can help to improve overall health and well-being. Studies have also found that certain foods, such as fish, nuts, and dark chocolate, can help to boost mood and reduce symptoms of anxiety and depression.

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Proper sleep is also crucial for happiness and mental health. Getting enough sleep each night is important for maintaining a healthy balance of hormones and neurotransmitters, which can help to improve mood, reduce stress, and boost overall well-being.

Happiness and mental health are closely related. By focusing on things that bring happiness, such as positive relationships, activities, physical activity, a healthy diet, and proper sleep, people can improve their mental health and overall well-being. It is important to take care of oneself and seek help if needed.

Check this video from Action for Happiness Mental Health & Happiness with Prof. Richard Layard

Wellbeing sessions for Accounting staff

Are you feeling the pressure and stress of work taking a toll on your health and well-being?

Stress is widespread in the accounting profession. 2021 research from the CABA showed that 2 in 5 accountants felt too emotionally drained to keep up with their work. 

Introducing ‘Escape to Happiness Island’ – a series of sessions designed specifically for accountants to help you stay calm and happy during work. Our sessions equip you with tools and techniques to manage stress, improve mental health and overall well-being.

About our Happiness Island Facilitator

Genny Jones has been working in the accounting profession for 25 years in various roles. Over the years she has overcome a period of   work burn out, depression and  low self esteem  to developing her unique Happiness and wellbeing  sessions aimed at businesses to help employees manage their stress levels so that they can be more productive.

In Accounting there is the concept of the duality of transactions which Genny applies in life. On one hand she has the serious professional head of an Accountant and on the other hand she  has created a  bubbly persona Confident Queen with a mission to share joy and happiness, which she was able to do when she appeared on Britain’s Got Talent and wowed the audience and judges who gave her “Yeses”

Genny works to help people not to take themselves too seriously by having time for fun and laughter. Genny specialises in using laughter and humour to help people manage stress and to be resilient,

Genny’s sessions are very practical and she shares techniques which helped her as well as those she learnt from others

About the sessions

The sessions are fun packed, interactive and can include: –

  1. Tips on managing stress and avoiding burnout
  2. Visualisation and meditation
  3. Laughter Yoga and breathing
  4. Singing and Dancing to our double entry song
  5. Creative arts and craft

Benefits of the session

At the end of the session participants will: –

  1. Have better understanding of the need to have time for fun
  2. Feel good
  3. Be more productive
  4. Have a positive outlook to life
  5. Take with them a simple booklet with practical tips to cope with everyday life

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Happiness and Wellbeing Toolbox

Genny has developed her Happiness and Wellbeing toolbox which has various items and tips which can be used to boost one’s happiness and wellbeing.

Awards and Nominations

  • Nominated for the ITV Meridian ‘Pride of Britain’ Award for the work she does helping people to feel happier.
  • Listed on Independent on Sunday List of top 100 Happy people in UK making a difference.
  • Finalist of the Happy Team Award at the National Happiness Awards

Join us and take a break from the daily grind, and escape to a place where happiness reigns virtually or at your office

Send your enquiries now for the Escape to Happiness Island Experience to make you feel good and energised,

Smiling through the tears – loss of 3 family members just before Christmas.

Over the last 8 weeks, I have been locked in the world of grief due to the unexpected death of my mum. my cousin-in-law and my uncle. At times I find myself jus running on autopilot as I found myself having to suddenly prepare for the funeral of my mum. It took me so long to accept she had gone. The funeral for all 3 was one week after each other, and it drained us all and made this our first Christmas very sad and different,

I felt so sad about my mum’s situation, as the night before she was happy when I called her as I had gone away for the weekend to attend the single mums’ business awards. My son told me that he and my mum were both dancing and having fun that night after my call.

It was therefore so sad the following morning when I got phone call from my son asking for my mum’s medical records. I asked him what was going on, and he said he woke up to some groaning noises and when he went to find out what it was, it was my mum on the floor. He then had to call the emergency and they told him what to do, including him giving my mum CPR. The ambulance than came and took my mum to the hospital as she was unconscious. I felt so helpless as I raced to catch the train. It was the longest journey of my life and the tears just kept flowing. My son was keeping me updated. When I eventually got to the hospital I was just devastated and shocked to see my mum in the lifeless state.

Please listen to this podcast interview with the inspirational Rachel Smith as part of her coping with loss series as I discuss my experiences.

My mum used to work for the Commonwealth secretariat as a senior secretary and this involved going to the Commonwealth meetings where she had great moments meeting Nelson Mandela, Prince Charles and the Queen as well as other common wealth heads of government, I am so proud of my mum and her achievements as she used to tell me stories of being in England in 1969 and the hardships and racism she and her friends faced. She sold milk bottles, cleaned toilets to survive as she was also studying for her professional secretarial qualifications which she eventually completed as was able to gain a job at the commonwealth secretariat where she worked through the ranks to become a senior secretary.

Right now, I feel I am in a better place as i have slowly come to accept that my mum is gone and painful as it is, I have to get on with life the best I can.. I am grateful that this moment has brought our family together united in grief.

How to feed your mind on the good stuff

When we set our intentions to focus on the good things and actively practice focussing on them at various times of the day, even in the most difficult moments, we can fight painful situations, trials, and all the difficult things we face. It’s a way to reclaim and live out our lives with love, hope, faith, and gratefulness in the full blessings and love of God.

Every bit of good information that you feed into your mind is a good seed that germinates, takes root, and grows in you for the rest of your life, so get into the habit of making time to feed your mind with the good stuff. You could listen to positive podcasts, put on your favourite music and dance to it, enjoy the beauty of nature, you can even visit my blog and feed on my positive stuff.

One Minute Smilence

I created the One Minute Smilence routine to help me reclaim the good side of life at a time when I was recovering from a period of depression, anxiety and low self esteem after my divorce. I made it a habit to do this first thing in the morning and last thing at night and it did make a difference to my life. I also use this anytime I find myself in stressful situation. I encourage you to make this part of your daily routine as it will help you to get those happy juices flowing. To do this, make sure you find a quiet space so you can relax and set your intention to think happy thoughts or recall happy moments.

Please also contact me for a free call to help lift your mood and to see how I can help you to live a lifestyle of happiness filled with happy vibes only.

Do not let fear stop you.

Yesterday I had my first swimming lesson. It is such a great achievement for me as when I was younger a friend of mine drowned in swimming pool and I developed a phobia of swimming in a pool. My children are both great swimmers, and when they were younger I loved to watch them swim, and I would always stay at the shallow end on the odd occasions when I ventured into the pool.

My main motivation of learning to swim was because I wanted t learn to row and you had to know how to swim.

I spent days before the class preparing my mind to do this. I kept visualising myself swimming safely in a safe environment with life guards and others to help. I wrote down some affirmations which i read out daily and as I read them, I started to believe them.

On the day of the class, I informed the instructor about my fears, and she was very good, caring and supportive. We started the class with water confidence and this helped me to feel safe.

It was good to know everyone in our group was a beginner. The lesson went much better than I expected and we had such great moments of laughter too. I am really looking forward to progressing every week,

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