This new position has tested me. I went from being licensed in one state to being licensed in 50 states. Is this an opportunity of a lifetime, absolutely, but that comes with a great deal of unknown. I’ve had to sit and be still while the administrative portion plays out. I was being tested and didn’t even know it.

I had a moment where my license weren’t ready in most states. Therefore, I couldn’t perform and do my job. What was I to do? Doubt, discouragement, and a lot of questioning took place. However, I had an light bulb moment. I was tasked to monitor and take notes of another agent. In that moment I realized, Roz you’re being tested.

At first I felt like I had nothing to offer, nothing to do, and it was a waste of my time. But then I turned that into this is going to give me a leg up. I get to watch and hear someone else go through their growing pains. Make notes for myself on what I would do and not do in certain situations.

Next I was able to do what I love to do outside of my corporate job, and that’s motivate. With each call and client I was able to give her positive feedback, encouragement, and pep talk to get her through it. After the second day, I realized what I wanted to do next in this position. I thoroughly enjoyed spending time bonding and cheering on someone.

By the third day, I had a meeting with my coach to give my six months plans. Within a year or so their goal is to have you promoted. Not having my license in and having to monitor another agent, I was able to figure out my next move within this company. QUICK MONDAY MORNING MOTIVATIONAL TIP

Even when you feel like you have nothing to give, the steps God have you taking you don’t see the point, stay the course. Pass the test. Do your best while you are still. It’s going to set you up for your next step in life. No matter where you are, be the best right there. Each step is necessary for you to progress, learn, and grow. Skipping steps or not giving your all will make the journey just that much more difficult.

You can do nothing and be productive. Offering support is being productive. Waiting patiently and excitedly is being productive. Don’t give up because the process isn’t playing out how you think it should. Or if you have a bump in road. Stay the course.


Be you so you can be free.


”Exercise is a celebration of what your body can do. Not a punishment for what you do.”-Women’s Health UK

selective focus photography of woman in white sports brassiere standing near woman sitting on pink yoga mat

I was one of those who dreaded working out. It was more of a chore instead of me making it apart of my daily lifestyle. Once I made the decision to do the workouts that benefited my body and more importantly what body was capable of doing, it became fun. My husband would do all these extreme workouts and programs, that worked great for him. But when I tried my body didn’t respond, I didn’t enjoy it, and I lost interest and motivation. Yes, there is a great deal of content on exercise. But experiment until you find your niche. Now I can’t go a day without going for a walk. I get more results walking and doing minor strength training than following any program out there. But that what works for me. Find something fun, that you can’t wait to do each day. And you don’t just have to stick to that one thing, variety is your friend when it comes to exercise. Lastly, we only get one body. When we get older we can’t trade it in for a new one. Enjoy the rest of your day!!!!!!


Be you so you can be free.


One of the things I’ve really been trying to do is appreciate the “small” wins in my life. Happiness doesn’t come from some grand gesture or thing. It’s built in your daily habits. Those small things that you do without thinking or look over is apart of the bigger happiness in your life. Here are my 5 wins this week.

multicolored letter blocks on pink background

Wins of the Week

  1. Earlier in the week we did a family trip to the store and got all the school supplies the kids needed. Typically I would wait until the last minute or just pick them up a little at a time. But I wanted to do something different and take them along and let them check the stuff off the list themselves. JUST TAKE ONE DAY AND BE WORRY FREE As a bonus I was able to already have 2 backpacks ordered, still waiting on my oldest son to tell us what he wants to do.
  2. Had a really good conversation with a childhood friend. She’s an assistant principal and I always like to check in on her to see how she’s doing as she prepares for the upcoming year. It’s been mentally challenging the last couple of years for her and we actually help each other get through the year. Also it was great catching up and picking up where we left off since the last time we talked. Great friendships are so needed right now.
  3. Began publishing my “Mental Note Of The Day”. MENTAL NOTE OF THE DAY I’ve always wanted to do this but I didn’t know if anyone would want to read it. One of the best ways I get through my day is to indulge in quotes, scriptures, and passages. Then I take those small tokens and apply it to my current life situations. It helps me put things in perspective and give me inspiration to get through each day. They are little nuggets of motivation that takes one minute to read but provide an endless supply of comfort.
  4. Had a day to go out to dinner. My youngest son had been asking us to go out to eat. So finally, we all had a day to where we were available. After not going out for a while, it was very refreshing to hang out with the kids and see where their head is before school begins. As my kids get older, I know I won’t have too many more times they’ll want to hang out. My husband and I take the chances as they come.
  5. This week I gave myself permission to just be. The last couple of weeks, I’ve been experiencing some heart palpitations more than normal. I decided at the beginning of the week to focus on my diet, exercise, and not have a care for anything or anyone. I didn’t think I was stressing but I wanted to focus on what I can do that’s in my control. After eating clean for the week, still exercising, going to bed a little earlier, and just not worrying about what others need, think, or feel I’ve had little to no palpitations.

Those were my 5 wins of the week. I was able to have some quality family time. Was productive in getting some things done off my list. In addition to having accomplished tasks for my blog, my hobby, and its for me. Good conversation and focused on my Mental and physical health. Not every week will you be able to hit every aspect of self care. But, hitting one prong of self care is a win.

Not every week will I have 5 wins. Some weeks, I may get so overwhelmed to where I only get one or three. Either way, a win is a win. Celebrate your wins. In your next journal session talk about your win or wins of the week or day.

Be well on you journey.


Be you so you can be free.


“Focus on the solution, not the problem.”-@meditationmoments

photo of woman doing meditation

One of the biggest factors that keeps us in a funk or dark place is dwelling on what happened. We’ve told the story a million times over. The situation is on repeat in our head. We can’t sleep, eat, work, or do anything else. What we focus on and put our energy into is what we become. So instead of repeating the problem or situation that happened, think of solutions to correct the problem. What do you need to learn from it? How can this problem be avoided in the future? Focusing your attention and energy on the solution will lift your spirits, give you motivation to move forward in your daily life, and heighten your awareness. WE HAVE THE POWER TO MAKE A CHOICE Yes, we do need to acknowledge the problem. How it happened and what our role was in it. After that, redirect your attention to the solution. Enjoy the rest of your day!!!!!!!!!


Be you so you can be free.


Self care is simple and can be done any moment of the day. In actuality, I find the more simple the activity the greater impact it have. It’s all about being mindful that you are doing something that feels good to you. Here are 10 simple activities that I intentionally attempt each day. 9 DAILY FEMININE SELF CARE HABITS TO MAKE YOU FEEL GOOD

a notebook with affirmation words

10 Everyday Simple Self Care Activities

  1. Stretch. As soon as I get out of bed I have to stretch. Not only does it awaken my body, but it gets the stiffness out, and provides me with a little boost of energy. Also before and after a workout I do a good stretch. It helps relaxes me and give me a feeling of being lose.
  2. Give Affection. I make it a point to give me kids hugs and affection from morning to night. I make sure to ask them how they are feeling when they wake up. I tell them I miss them when I pick them up for school. I think it’s missed on what a parents touch can do for a kid on a daily. I want my kids to know and feel my love.
  3. Make My Bed. This is the easiest and quickest Self care activity. Making my bed instantly makes my room look and feel tidied up. In return I’m prepping my mental to be productive throughout the day. Focusing on the small task that builds up to something greater.
  4. Morning Coffee. Having a cup of coffee and taking my time drinking it, is one of my greatest forms of relaxation. I make sure to sit in silence and look out the window into the sunlight. I day dream, pray, meditate and just give myself a moment.
  5. Laugh. I have to find something to laugh about. It’s good for the soul. Either on television or just finding a quick video on YouTube. Seeking good humor allows me to let lose and not take everything too seriously.
  6. Listening to Music. In the car, at my desk, cleaning up, cooking, or working out I’m going to listen to some music. Getting in the groove helps loosen your body and give you a mental escape. If you’re having a hard time with negative thoughts put on some feel good music and escape.
  7. Eat Green. Getting in some good veggies is key to your entire wellbeing. Not just greens, but having many colors as possible in your meals will improve your mental and emotional wellbeing as well as physical. Eating in color is another simple Self care activity that you sometimes do without thinking.
  8. Express Gratitude. Prayer is an important part my daily life. It just doesn’t have to be in a form of prayer. Having a conversation with someone about how grateful you are to just be able to talk is expressing Gratitude. Telling the person ”thank you” in drive thru or at the checkout is expressing Gratitude. The smallest act of kindness goes a long way.
  9. Taking Vitamins. Taking my morning vitamin is a part of continuing my healthy lifestyle. If you have to take medications ensure to be consistent and follow through. Making sure we are healthy on the inside comes before what we look like on the outer.
  10. Sleep. Your body needs sleep. The mind and brain needs sleep to function daily. The idea that you can live off little sleep is nonsense. Make sleep a priority. We can’t be as effective as we want to be if we aren’t recharging enough.

Those are just 10 simple daily Self care activities that will help you feel good, be happier, and live intentionally. Your Self care needs are for you. So in whatever order you need to practice Self care, how often, and where, is totally up to you. Just do what you have to do to be at peace and live in peace.

Be well on your journey.


Be you so you can be free.


We are very capable of reciting all the bad things that took place in our week. I wanted to do something fun and talk about my 5 wins of the week. At the end of the week it’s good to reflect on the good and positive that came out of the week. They could be small or grand, either way a win is a win.

close up photo of black ceramic mug

Wins of the Week

  1. Took a lot of really good notes on ideas and topics. Because we are very slow at the office I’m able to use that time brainstorming, researching, and taking notes on potential blog posts. I have quiet in the office, free from distractions, and I can be free in my thoughts.
  2. Maintained my cool with my mother. It’s no secret if you didn’t know that I’m in a toxic emotional abusive relationship with my mother. Most of my tears comes from her not acknowledging me and giving me the same love and attention she does my brother. But in a phone conversation this week, she was sarcastic and passive aggressive. I just let it role and didn’t say anything. I knew that would start an argument.
  3. Hair deep condition of the week turned out amazing. I used a new conditioner (at least new to me) that I’ve never used before. It was the Garnier Whole Blends Restoring Conditioner Maple Remedy. ( I always would see it on the shelf and never picked it up. Well it was on sale and I was amazed at the results. Would definitely try it again.
  4. Had a really good conversation with my brother. We both left motivated and encouraged. I had him on my mind to tell him some things. It turned out to be better for the both of us. Daily Self Care Habits To Boost Your Mental Health
  5. Amazing time with the family this week. Starting with the fourth of July celebration to the ice cream splash on Friday. Keeping my committment to enjoy local festivities has been fun.

Those are my 5 wins of the week. Each week will be different and have peaks and valleys. But focus on the good and try to repeat it again each week. Before we head into this new week, take a moment and reflect on your wins. What would you like to take with you into next week?

Be well on your journey.


Be you so you can be free.


Who doesn’t love to be pampered and get pampered? We all deserve the pleasures of feeling good and looking good. However, having treatments done head to toe can get expensive. Here are some simple things you can do to have a spa day at home. Feeling good and looking good can be achieved everyday.

content multiracial female friends in cosmetic masks raising hands

Set The Mood
Before beginning to pamper yourself, you must make sure your space is free and clear. Clean and tidy your home. Declutter, dust, and disinfect your space or home. Now that your physical is clean, set the Mood with an aroma or scent of your choice. Candles are great options and provide aroma that will last and cover a large area of your home. You can opt for calming scents like Lavender or Vanilla. However, I love a good clean fresh scent that isn’t too harsh or loud, like fresh linen. Lastly, to set the Mood, get you a beverage of choice and music. Wine, tea, coffee, water, or whatever you enjoy to make you feel good. A good choice of music, something soothing and slow. Jazz is always a good option.

Everything begins with hair, right? If we are having a bad hair day, then the entire day is off. Prep your hair routine by mixing your deep conditioner first. I have a bowl purchased from the dollar store specifically for this. Get your favorite deep conditioner or regular conditioner and mix in some of your favorite oils into the bowl. I’ve found using a drugstore deep conditioner mixed with oils is a better treatment than going to the salon. Just because it’s expensive doesn’t mean it will be more effective. Then you’re ready to wash, condition, and deep condition. After placing the deep condition onto the hair and combing through, place a shower cap on for heat activation or reuse an old plastic grocery bag. It works the same. Most of the time I allow my deep condition to set for an hour.

a woman in the shower

first figure out what your face and neck needs. Are you feeling dry? Do you see alot of dead skin cells and need to exfoliate? Are you experiencing large pores? What kind of facial mask do you need? I begin with removing unwanted cheek hair, chin hairs, and upper lip hairs. From cheek bones down I epilate to get rid of any unwanted tiny hairs that may have popped up. Next, cleanse with a good oil cleanser to remove dirt, makeup, and sweat. Follow up with a double cleanse to remove any impurities that the oil cleanser didn’t get. After that you may follow with a mask for moisture, tighten pores, or anti aging. My favorite is a good clay mask. Self Care Beauty Routine Final step after rinsing is to treat and moisturize.

Bonus Tip: Don’t forget to scrub your lips of dead skin and moisturize. You can purchase a lip scrub for under $5, use a toothbrush and vaseline, or just a little of your facial scrub will work as well.

Here you have a choice of hot shower or bubble bath. Because I have a hair mask on my hair as well as a facial mask, I’ll probably opt to hit the hot shower. Here again, what does your body need? Are you experiencing dry skin? Does your body need a good exfoliation? Using your favorite soap bar, body wash, or cleanser give your body a good lather. Tip: Between washes, because we’re going to wash up twice in the shower. Rinse your hair mask out and then your facial mask off. After that, wash up again. Because you don’t want the oils and conditioner that ran down your back to give you acne. Once out the shower, moisturize and put on something cute and comfy.

person polishing its foot nails using red polisher

Bonus Tip: If you go to a spa or salon to groom yourself and do hair removal perfect. But, if you don’t, use this time to do an at home wax, use hair removal cream, epilate, or shave if you have to.

If you are one who treat yourself to a mani/pedi weekly or biweekly, you are awesome. For my ladies that don’t, you can definetly experience it at home. Using a rubber dish tote for under $5, warm water, and foot soak you can give yourself a great pedicure. A good foot pumice stone is $3 and you can get rid of dead skin on your feet. Lastly, don’t forget to moisturize and lock in the moisture with some cute fuzzy socks. You can opt to polish your toe nails or leave them clean after shaping and filing them. As for your hands, clean, exfoliate, and moisturize. Keep your nails filed and shaped.

There you have it. An at home spa day that didn’t cost you a car payment. You can get your money worth and use the products again. Furthermore, the amount of me time you’ve experienced with yourself is priceless and will be forever rewarding. If you are feeling like you need a pick me up, plan yourself an at home spa day to get back in tuned with yourself.

You deserve it!!!!!!!


Be you so you can be free.


We have to be very careful at easing our foot off the gas pedal. Don’t lose focus on yourself and drift off into another lane. When we lose focus and drift off, accidents happen, we hit a bump in the road, end up going down the wrong street, and stuck between trucks that hinders our vision front and back. In result, we have lost time and now playing catchup trying to get back on track.

happiness is a piece of cake close up photography

Keep your focus on why you started in the first place. Anytime you get a little tired, take a break and regroup yourself. Don’t lose focus on why you started that new course, financial savings goal, relationship, healing journey, or whatever else you’ve begun for yourself. Take a moment and list all the milestones you’ve reached so far. The lessons you learned thus far. Make a list of 3 goals going forward. 7 SELF REFLECTION JOURNAL PROMPTS Journal your thoughts and experiences on how your journey is going. Regrouping and reassessing will give you clarity and motivation to keep going.

Don’t lose your focus yourself and keep going even when you feel like nothing is happening. Even when you don’t see physical results or change happening, every little step you take is progress. If we saw results, activity, or change every time we took a step then we’ll have nothing to look forward to. That is the idea of hope and faith. Believing in the things not seen or heard. When feeling a little discouraged pray, meditate, and center yourself. Remind yourself that you are here for a purpose, a vision was placed in you to fulfill, and you have everything needed to complete the assignment.

When you get bored and lose your focus it’s time to get creative. Switch things up, try something new, and renew your focus. As we grow, what worked for us will no longer work. The more we heal the more we grow. Therefore, the need for new and exciting is broadened. Creativity allows for endless space to grow.

Are you tired of all this self care talk? Don’t want to hear about routines, habits, and caring for yourself? Guess what, we have to stay in our lane so we don’t veer off. That’s why self care, routines, and creating habits are a constant must. Focusing on you, being the most healthy physically, mentally, and emotionally, will allow you to withstand whatever is going on in the world. Keeping your focus on you is motivation for others to focus on themselves. It inspires everyone to be whole thus having a healthy community of support.

Staying committed to yourself is the best self care you can do for yourself. The relationship you have with you, will be the best one you have and the strongest. You owe it to yourself.

Keep your focus. Empty out the negative. Focus on the positive. Believe in your own strength.

Have a great week!!!!!!


Be free so you can be you.


We’ve all had those moments of feeling anxious. Sometimes we don’t realize it, until after the fact that we were in a frenzy. When your heart start to pound, your hands get sweaty, your body becomes unsettled, or you just have a sense that something isn’t right you’re probably feeling a little anxious.

upset black woman on bed in house

Often times we think it takes huge measures to calm down. In actuality, it’s your small self care practices that will help ease your anxiousness. Here are some things I do when feeling a little anxious.

  • Exercise/Go for a walk
  • Clean
  • Listen to music
  • Call a friend or family member. If the first person doesn’t pickup, I keep calling until someone does.
  • Go to a quiet room, close the door, and sit
  • Pray/Meditate
  • Journal
  • Fix a dish or meal I’ve always wanted to try
  • Read
  • Watch an inspiring video
  • Read motivational quotes on Pinterest
  • Talk to my husband
  • Drink a cup of coffee or tea
  • Find a program to watch
  • Pause, take a break, and do nothing
  • Give myself a pep talk
  • Take a hot shower or bath

The key to calming myself when anxious is to focus on myself. Do things to get my mind occupied, figure out why I’m feeling the way I’m feeling, and to move past it. Most importantly it doesn’t last forever. Relying on your self care activities and do the things that makes you feel you is key to overcoming your anxiousness. SIMPLE SELF CARE MORNING ROUTINE WHEN FEELING BLUE

Even if you have a moment of anxiousness at work, doing certain self care practices will help calm yourself down. Several practices from the list can be done at home, work, vacation, or anywhere you may begin to feel your blood pressure rising.

Whatever you do, don’t ignore those feelings. It’s important to acknowledge them. Understand the why, and grow through it. We can’t stop them from happening but we can manage it well if we keep our self awareness high.

Be well on your journey.


Be you so you can be free.


“I can’t afford to lose my job or take time off work to seek mental health treatment is there anything I can do”

YES!!!!! Your mental health and self care is free. Just because you have a strict schedule, job, or boss doesn’t mean you can’t practice self care. Having a lack of resources at your finger tips won’t hinder you from developing good self care habits. You’ve taken the first step in acknowledging you need and want a better care for yourself. Right now you have an abundance of resources it’s just how you use them.

planners and papers

first, you can pretend like you do have a therapist and journal. Journaling For Mental Health, TRY IT This is free of cost, free for your spirit and the first step to acknowledging your honest true feelings and emotions. To journal you can purchase a notebook for less than a dollar. If you want to throw in some extra couple bucks, purchase some affirmation stickers to decorate it for less than $3. (This is what my daughter did, and her notebook is so pretty and tailored to her.) Now you have a personalized journal that gives you positive affirmations and thoughts to repeat before opening and pouring your heart out. Once you have a journal begin with what sparked you to want a better mental health. 7 HEALING JOURNAL PROMPTS FOR A PEACEFUL WEEK What are the triggers, event, or persons behind your emotions?

As you begin to heal and grow, you can opt to save for a really good journal that will help you develop all around wellness. Try this beautiful journal that’s less than $10 to get you started when you’ve saved enough to purchase it.

Next, you can use your phone that’s at your finger tips to get daily motivation. Make a decision and choice to ONLY seek positive content. Once you only click or search positive content the algarithm will then flood your feed with that content. It has worked for me and I can truly say it helps to not even see a negative title or headline. YouTube, Pinterest, and Instagram has some amazing quotes, scriptures, passages, reminders, and hope to keep you fueled thoughout the day. Also begin to distance yourself or limit your interactions with those who aren’t feeding you like you want to be fed. Your motivation and encouragement doesn’t just have to come from digital. That one person that only calls, text, or have a negative story isn’t good for your mental health. Delete social media if you have too. ALL MY SOCIAL MEDIA APPS DELETED

Thirdly, focus on you. Wake up a little early. Make sure you look good and feel good about your appearance before heading out. Focus on your physical health. Do some walking, gardening, hiking, biking, or any activity to keep your body moving. Exercise and sweat out some toxins. Schedule in your activity. Create a schedule for the week, month, and day. Have an outline of what you have to do. This ensures you aren’t overwhelmed, you can make time for yourself, and still being productive at work and at home. The schedule is free because you can create it on your phone. Schedule your meals, activity, laundry, cleaning day, and this will give you something to hold yourself accountable. If you can use resources at work, email it to yourself and print it. The schedule is also a good way for you to begin to create boundaries and say NO!!!!!! Saying no and creating boundaries is free.

beads cross prayer rosary

The fourth thing you can do to get a handle on your mental health is seek a spiritual community. Having a community of people to share, pray, and worship is the best way to filter out the bad and keep the good. If you choose to worship on Sunday in person that is great, but you can also do so using the phone you already have. The first I thing I do every morning is have time with God. In the form of music, a sermon on youtube, or me having my own prayer session. Get rooted in faith and hope.

The fifth is to use your time wisely. While you’re on break at work you can journal, listen to a podcast, read a book, or watch a quick motivational video. Opt to have lunch alone so you can get what you need without judgement, interruptions, or criticism. If you are cooking dinner, listen to a sermon on youtube. Find an inspiration channel that feeds your soul. When I clean and do laundry I put my earbuds in and let the universe speak to me. You are moving and getting Exercise, while feeding your mind with positive energy, and getting things done on your list. All of this is free and good for your mental health. You’ve developed habits.

The sixth free thing you can do for your mental health is develop routines. A good morning routine to get your day started. This will ensure you are in a good headspace to conquer the day. Even when things seem to go sour, you’ll have tools and motivation in your spiritual bank to pull from. Next a good night routine to wind yourself down. How was your day? What didn’t you like that you can work on? What was good about the day? Release it to make room for a clear slate the next day. MID WEEK MENTAL HEALTH REMINDERS

Lastly, give yourself permission to feel. You will have good days and some bad days until your habits become second nature. But continue to push through and work through it. Each bump in the road is a teaching moment. Don’t ignore them. Listen to them and ask yourself why am I reacting this way or feeling this way. The good news is because you did this on your own without seeking a paid counselor the reward in understanding and growth will be just that much greater.

Happy Healing.


Be you so you can be free.