​Many people around the world struggle with seasonal depression or seasonal affective disorder. If you are one of them, the winter months are probably tough for you. However, there are some ways you can ease and manage your seasonal depression. By changing your habits and putting the extra work in, you may not completely cure your SAD, but you can definitely learn to minimize it and live with it! In the rest of this article, we will share some of our favorite tips for managing seasonal depression.

​Seasonal affective disorder, commonly known as seasonal depression or SAD, is a form of depression triggered by changes in daylight and weather that mainly occur in winter.
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What causes SAD? Some experts believe that seasonal variations interrupt the body's inner clock that controls how we function throughout the day, causing us to feel invigorated and alert at times and tired at others. Another hypothesis is that the changing seasons affect chemicals that regulate sleep, mood, and emotions of well-being, such as serotonin and melatonin. Whatever the cause, there are some ways you can consider managing seasonal depression.

As it does for other types of depression, exercise can help alleviate SAD because it helps boost your mental health. Moreover, exercise can also help with weight gain, which is a common side effect of seasonal depression. Outdoor activity is one of the most effective treatments for SAD symptoms. However, if it's too cold or snowy to exercise outside, try using a treadmill, stationary cycle, or elliptical machine near a window at home or the gym. If you don't have home exercise equipment, yoga is a great alternative too. You can find tons of great yoga videos and instructions online that can help guide you through your exercises.

You may not think social activities play such an important role in managing your seasonal depression, but they do. Studies have discovered a link between social isolation and depression. And, as we know, due to the COVID-19 pandemic, more people have been isolated than ever before. That's why it's critical to come up with new strategies to keep connected with others during these times. Begin by spending time with family and friends in a nearby park, participating in outdoor sports, or taking walks when the weather permits.
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If the wintertime darkness, weather, and COVID-19 have you staying indoors more than you'd like, there are alternative methods to socialize besides the in-person contact. FaceTime or set up Zoom calls with friends and extended family members when the winter weather makes it too chilly to be outside or too dangerous to drive. Staying in touch with the people you care about will help ease your seasonal depression.

If you have recently moved in with a roommate you get along with, consider spending more quality time with them. However, living with a friend is not always easy; it certainly has its challenges. You may bicker a lot about house chores, but don't let these silly arguments lead to isolation. Do your best to compromise and work through your problems together. Falling out with a person you care about can only hurt your feelings and worsen your seasonal depression.

​People who suffer from seasonal depression frequently have difficulty sleeping at night and waking up in the morning. Having a regular sleeping schedule and sticking to it can improve your sleep, which might help with seasonal depression symptoms. This means you should also avoid napping during the day, which can only worsen your symptoms. Maintaining a regular routine allows you to be exposed to light at consistent and predictable intervals. Furthermore, eating at regular intervals can help you avoid overeating, which is also a common symptom.

Another way you can manage your seasonal depression is by using a "lightbox" for light therapy. This method is also known as phototherapy, and it's most useful on days when you don't get enough sunlight. These lightbox devices give off light that mimics sunshine, which helps a lot to those living with SAD. Typically, after getting a lightbox, you'll have to sit in front of it for about a half an hour a day. It's best you do this within the first hour after waking up in the morning. This should result in a chemical change in your brain that will improve your mood and mitigate the symptoms of seasonal depression.
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Similarly, many people with SAD tend to purchase dawn simulators. These gadgets are alarm clocks, but instead of blaring or playing loud music to wake you up, they emit light that gradually grows in intensity, much like the sun.

​According to experts, keeping a daily journal or a daily planner is excellent for those struggling with seasonal depression because it helps them prioritize life's challenges and identify their depression triggers. When you journal, you release all your thoughts, feelings, and concerns on the page. So, set aside at least half an hour every day to write your journal. Write or draw whatever feels right; don't feel like it needs to look good - it's for your eyes only. It's best to do this at night so you can think clearly about everything that has transpired in the previous 24 hours. Moreover, after you have written everything down and got it out of your system - you should feel relieved and ready to sleep.

While changing your daily habits can certainly help maintain a healthy lifestyle and good mental health, sometimes that's not enough to combat seasonal depression. Sometimes, it's best to talk to an expert: your doctor.
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Because it is a type of depression, seasonal affective disorder must be diagnosed by a mental health expert. Seeing a specialist if you have SAD can help you work through it. Moreover, they might prescribe you antidepressants if they think it would help you manage your seasonal depression. So, before going to your doctor, prepare for the fact that you might need to use the medication from autumn until spring.

Now more than ever, a home is more than just a home. For those starting a new business, home may be where your company is located. New business owners need a space that encapsulates all the necessary components: an office, storage, and ample living area. After work, entrepreneurs then need their home to be an ideal space to unwind and spend time with family and friends.
 
Business owners who are just starting can find a home that accommodates a space for living and working. One important consideration for new business owners is finding a place that will work in the long term as your business expands, as well as meeting the needs of your personal life. Real Life with Heather presents some tips you need to consider.

​When shopping for a home as a new business owner, create a checklist of your most important criteria. Staying focused on your needs is crucial as you shop for a house, and it can prevent you from getting swept away by the cosmetic details of a home that may not otherwise be practical. Jot down ideas you like, and even create a dream board of design elements to later incorporate into a home that suits your needs for living and working.
 
Consider the number of bedrooms you need, keeping in mind any plans for having children and providing ample room to play and work. It may also be wise to consider a guest room for family and friends who visit.
 
Business owners should also prioritize a home office. Depending on the type of business you operate, you may need storage space for your supplies and a manufacturing area. If your business primarily takes place online, then you’ll need an internet connection that’s both speedy and reliable. In fact, internet speeds and availability may help determine where you’ll move. 

​If you are having a difficult time finding a home that works for you, it may be time to think about having one custom-built. Weight the pros and cons of buying versus building a home. Some of the important considerations are timeframes, building costs, and land-prep fees. Home construction can be costly, but repairs and renovation fees to an existing structure can be pricey as well. It may be wise to consult a contractor and obtain estimates prior to deciding.
 
Modular homes are also popular choices among new homeowners in today’s market, and they can be completed much faster than a stick-built house. Shop around with varying modular dealers to identify setup fees and other costs. Whether you opt to build or go with a modular, there are many quality builders available. Once you have found your ideal home, the moving process begins. Many people dread moving, but there are ways to reduce the stress and create a plan that gets you into your new home without issue.

​One of the best steps you can take as you plan to move is to reach out to moving companies and hire professionals to assist you. Movers can be easily found online in your area in just a few keystrokes. Be sure to check out the ratings and rates of several movers prior to making any commitments.
 
As you pack your belongings, stick to an organizational strategy that will make your unpacking process simple. Declutter your home and get rid of unnecessary items prior to packing. Consider packing an hour each day, rather than swamping yourself with the task all at once.
 
If you take your time and stay organized, your moving process will be much smoother in the long run. Soon you will be settled into your new home-based business and living the life you have always envisioned. You can find your ideal home that meets the needs of your new business and personal life.

Redeeming points earns you Amazon gift cards in $5, $10, $25, $50 or $100 increments with a discount for larger gift cards. If you prefer entering a sweepstakes with your points you are also able to choose this option. Once you choose your reward an emailed gift card code is send to you to redeem on Amazon. 

There isn't a referral link for this one but it was super easy for me to find on the app store and get started. ​

Until next time,

Keeping my costs down when it comes to groceries is important to me. But so is my time, and I certainly don't have a ton of that to spare these days- like most of you I imagine. 

Keeping a pantry and freezer inventory (link to video of how I do this) is an essential step so that you don't purchase items that you already own. I mean, who hasn't wondered if they have mustard at home and bought another one just in case only to return home and realize you have two already... just me? Ok then. It also helps with meal planning! For example, say that you take a look at your pantry inventory and realize that you have 6 ingredients that need to be used up in the next couple weeks before they expire. You can make sure to build your meal plan using those ingredients, as well as other ingredients that you already have, which means that you avoid food waste as well as lower your overall grocery bill because you may only need to purchase a handful of items for the week rather than a whole basket full. I personally use this system and even brought my mom around to using it last year. We love it so much that I recently created new trackers for us in some of our favorite colors and fonts so that we could match our kitchens rather than continuing to use the ones we have been using for the past year or so. If you are interested in taking a look at those they are available in single item "Extras" for a couple dollars each at my Buy Me a Coffee page and in a bundle on Etsy. The set that I ended up printing for myself was the green in script font. 

Another great way to save money on groceries is to shop the sales. I'm sure everyone has heard this before but it is worth repeating, if you buy the same items again and again look for a good deal to come around and stock up. Using your inventory will help here because you'll know what your preferred amount to have on hand is compared to what you have at home. If an amazing sale on taco seasoning comes around you better believe I'm buying a bit extra but that will only save me a few dollars a month... the big savings comes with your meats. If you have a freezer put it to good use and fill it with sale finds (working it into the budget, of course) when they come around. And then build your meal plan around what you have rather than the other way around like most of us do.

One quick last note on this one: many people use methods to help stock up their pantries using this method. Buy 1 for now and 3 for later for instance... or 'when its on sale 20% less than normal I will buy double'. Find what works for your needs and goals.

I've said this a million and one times I'm sure but I love a good cash back app. If I'm already spending money and I can get a small percentage back for 10 minutes of time a week while I'm watching TV you better believe I'm there. I have an entire set of folders on my phone dedicated to trying out apps for you guys to see if they are worth it or now. A couple months ago I made over $60 back in a single month! Not every month is that profitable of course but over the course of a year I can easily pay for a couple of my trips to the grocery store with the cash back and gift cards I receive from simple uploading receipts and clicking a few buttons.

I've mentioned meal planning a few times so I'm sure that you saw it coming, but... meal plan y'all. Meal planning, and following your plan, saves you money both on the front end like I mentioned before- less purchasing- but also during the implementation time, during the week when things get crazy.

Have your schedule with you when you sit down to decide what you are making this week. If you aren't going to have time to cook on Tuesday then perhaps it would be a good day to use leftovers or a pre-prepared meal that you have in your freezer. If you know that Thursdays are the day you typically cave to eating out then plan to have one of your favorites on Thursday so that you are more likely to get home and have that meal rather than eat out.

Having a couple of pre-prepared favorites in the freezer for days that just don't go as planned is a great idea. Some people like to have frozen pizzas, homemade taco filling (my fav personally) or burgers. Fast, simple and delicious- having favs already made makes it easier to skip not so great for you- or your budget- fast food delivery.

Last but least, for today, is leftovers. The often dreaded and maligned food that didn't get eaten the day before. Not all of us love leftovers but most of us have them from time to time sitting in the fridge. I'm going to suggest having them on purpose though and even repurposing them into other meals. For example, if you are having fajitas on Monday then make extra to have quesadillas on Tuesday or Wednesday. If you make grilled chicken salads on Thursday then use that extra from your double batch to turn into buffalo chicken stuffed peppers on Friday night. And I haven't even talked about lunches- so many things that we have for dinner can be eaten the next day as lunch with minimal extra effort but with a totally different taste profile. That chicken from before could also have been Greek kabobs on the grill at night and then turned into a chicken Caesar wrap for lunch the next day. Save the food waste- and save a ton of time as well- by planning for leftovers.

I hope that I was able to give you a few ideas that you may not have thought of before. If you have more ideas, let me know in the comments. I'd love to hear them!

​Until next time,

Under $10: 5 coins
Between $10 and $50: 10 coins
Between $50 and $100: 15 coins
Over $100: 20 coins

You can redeem for Amazon gift cards as well as cash out with PayPal or a Visa gift card. In April I chose to get an Amazon gift card to go towards a larger purchase I was making. The process was simple to redeem.

If you use a referral link then you receive bonus points upon sign up, helping you get to your first gift card all that much faster. If you are interested in using my code it is: SMUR5412

Untl next time,

Think estate planning is only for seniors? Well, estate planning can be just as smart for you as it is for your parents and grandparents. That’s because the point of creating an estate plan is to protect your loved ones from the undue stress of having to make decisions and foot financial obligations when they are also dealing with their feelings of grief over losing you. Wondering where to start? Real Life with Heather shares some crucial estate planning steps every adult needs to take. 

​If you want to save your parents or other loved ones from having to cover your end-of-life costs, you should consider buying burial insurance. Burial insurance tends to be fairly budget-friendly and provides benefits that can offset funeral expenses and help out with debts, including personal loans and hospital bills. You should determine what all your final arrangements will entail and how much you need to protect your family. 

Burial insurance provides basic financial protection and can benefit just about anyone. If you have larger debts or a family who depends on you for income or care, CNBC suggests you really should be researching life insurance as well. The larger payouts that come with standard life insurance can help with mortgages and other major expenses, plus your policy will likely be cheaper.

If you want to ensure that your life insurance or burial insurance funds will cover funeral costs for your loved ones, then you also need to plan your own funeral, notes The Motley Fool. This may seem like a stressful task but using an online guide can help keep you focused and objective. Once your plans are laid out, you should share them with a trusted friend or loved one, to ensure they are honored. 

​Parents need to think even more seriously about estate planning. One of the most crucial steps parents can take to protect their children is to appoint legal guardians/conservators. This will ensure that kids do not end up with family members they do not know or even in the foster system. Have furry kids in your family? You should appoint caregivers for your pets as well so that you will know they are taken care of even if the unthinkable should happen to you.  

​Having a plan for long-term care can be crucial for your well-being, whether you’re in assisted living or a nursing facility. Many younger people choose to purchase long-term care insurance to help offset the costs. It’s never too early to research facilities and their costs to get an idea about potential expenses. Senior Care offers pricing information on several Dallas-based skilled nursing facilities. 

​When you need to appoint guardians or caretakers for your pets and children, AARP points out that you typically include those details in your last will and testament. This is a legal document that ensures your last wishes are carried out after your death, and your will should also include other provisions regarding your estate. For example, if you have any personal property or assets, you can use your will to divide them among your friends, family members, or even charities. 

Because your friends and family members can also be faced with making decisions about your medical care during an emergency, you should also include advanced medical directives in your estate and end-of-life planning. Decisions to be made include whether you would like to be resuscitated, donate organs or stay connected to life support systems. These directives require a physician before they can be honored, but you will also need to assign a power of attorney. And as with many of these steps, it’s important to discuss these matters with a lawyer.

​Last but not least, if you have any documents regarding bank accounts, personal info, life insurance policies or passwords for essential accounts, you should make sure these papers are kept organized and in a safe location. Also, make sure that a close family member or friend will have access to these documents in the event of your passing so that they can take care of any crucial business. Taking this important planning step can save your loved ones a lot of stress.
 
Estate planning may seem like a waste of time when you feel like you have your whole life ahead of you. The truth is that you can never predict when the unthinkable will impact you and your family. So, protect them by checking estate planning off of your to-do list. 

In today's edition of money making apps we're actually not looking at an app (though there is one for your phone should you want to do online shopping on the go) but rather an extension to your browser. Rakuten isn't likely brand new to you, you likely know several people with the little R logo in the top right hand corner of their browser. But you may not be taking advantage of the cash back that they offer yet so I wanted to bring a little extra attention to it in this series just in case. 

The thing I like about Rakuten is that it just sits in the top of my screen, quiet and unobtrusive, until I go to a website that it can save me money on. Then it lights up and is like hello, over here, click me to save money... more or less. :) The app works off of a simple shared commission strategy- they make money so they share it with you once a quarter in the form of a "Big Fat Check" to your mailbox of PayPal account. 

I wanted to share a few items that I had received cash back on in recent months. The amount of cash back varies per store and sometimes even by department so it is good to check and see if another coupon might save you more money if they percent is low for your purchase store/department but if coupon codes are not for you (or if they are and this still makes you more, because it did in the cases below for me as well as many other times) then download the Rakuten app and get started on your first Big Fay Check. 

As per usual, I am including the PayPal screen shot for one of my recent checks from them. It was a lower quarter for me as I had been avoiding online shopping but I gladly put the nearly $12 into my budget for something fun in my office.

I have a referral code for this extension if you are looking to get started with a a guaranteed Big Fat Check at the end of the quarter. Using my referral code is worth up to $30 currently. If you would like to join using my code, it is 28187. 

Until next time,

​Everyone knows that exercise is good for your physical health, but what about your mental health? According to research, leading a physically active lifestyle rather than a sedentary one can significantly impact our well-being. Not only do we get to look good, but we also get to have a healthy mind in a healthy body. If you're wondering how it works, check out these 5 ways exercise can boost your mental health.

To begin, you could incorporate some physical activity that doesn't require a lot of time or effort into your daily routine. For example, you can choose to walk or cycle to your workplace instead of taking the bus or going by car. Then you can gradually add some organized physical activity a couple of days a week. Going to the gym, running, or having a home exercise routine, for instance. In the end, the goal is to make exercising an essential daily habit that will help you enhance both your physical and mental health.
Now that you know how to start being more active, here are the reasons why you should keep workouts in your daily routine. 

​Lack of sleep can affect your capacity for concentration and induce anxiety. That can have a negative effect on your working capacity and social skills. Being physically active can increase not only the quality but also the quantity of your sleep. Exercising has the same effect on your body as a shower, by raising its temperature. A high body temperature means that you are active, so your mind will stay awake. When your body starts to chill, it gives the mind the signal that it is time to sleep. That is why exercising first thing in the morning is a great way to get your mind and body ready for the day. On the other hand, doctors recommend avoiding exercising right before sleeping and leaving at least 2 hours in between. As much as exercising can help you overcome your sleeping problems, it can also increase them if done improperly.

When you exercise, your brain releases endorphins, which are the chemicals that make you feel happy. The more and regularly they are produced, the more comfortable and less anxious you will feel. Exercising also helps you keep your mind active and free of the negative thoughts that are fueling depression. Furthermore, doctors advise those suffering from anxiety and mild depression to try exercising before turning to medicine. It is an easier way to treat your mind and save money on medications. Also, you don't need to spend too much time exercising. 15 to 30 minutes a day will release enough endorphins to keep you happy.

Aside from being good for your body and mind, you can have fun while exercising and turn it into something enjoyable. Instead of staying alone at home, exercising with friends could help you maintain a healthy social life. That will boost your mood and especially your mental health. Doing yoga with a friend or running through the park together is a great way to socialize and have fun. Even going by yourself to fitness classes can help you make new friends that have common interests. At the same time, exercising could be done while playing. So, you could use games to have fun with your kids or family while also working out. For instance, you can play tag in the yard or have a cycling competition through a park. In a word, one of the 5 ways exercise can boost your mental health is by having fun while working out with your friends and family.

​Stressed people commonly struggle with creativity, which can affect their productivity and create a vicious circle. If you are less productive, it will affect your work, and if you are unhappy with your work, you will become frustrated. People who are frustrated are more likely to engage in unhealthy behaviors such as drinking, smoking, and so on. Exercising can help you exit this endless loop and give your brain a boost. Studies have shown that doing cardio, for example, helps your brain produce new cells that will improve its overall performance. Not only does this help boost your creativity, but it also keeps your mind sharp and concentrated. Within 5 to 10 minutes of beginning your workout, you will feel the benefits of exercising for yourself. In the long run, exercising will help you fight addictions, improve your memory and learning capacity.

How we view ourselves is important to our mental health and our ability to cope with social pressures. Even though self-criticism can be constructive, it can do more harm than good if it becomes obsessive. You have to realize that no matter your age or size, you are not the only one struggling with weight problems, health issues, or low self-esteem. There are plenty of people out there that wish they looked different or that they were more healthy. The good news is that exercising can help you grow your self-esteem if you practice it correctly. 
For instance, adding a goal before starting to exercise that you can reach. Having too high expectations from the beginning will only make you lose focus and interest. Instead, take it one step at a time, and grow constantly. You will have better results, and it will improve the way that you perceive yourself. Besides ending up having a great-looking body, you will also improve your mental health.

​People who choose to exercise regularly can feel the impact it has on their mental health each day. They have more energy, sleep better, are more creative and productive, and have higher self-esteem. Who would have guessed that something as easy as exercising for at least 30 minutes a day could help so much? These 5 ways exercise can boost your mental health demonstrate how being active can help you have a healthy mind inside a healthy body.
Meta Description: If you are looking for an easy way to improve your mental wellbeing, these 5 ways exercise can boost your mental health can be your answer. 

In today's edition of money making apps we're looking at Pogo. Pogo is an app that is a little bit different than others that we have previously looked at as it links to your debit and credit card rather than requiring you to upload receipts. When you make a purchase it automatically recognizes the purchase and you simply go into the app and claim it. Sometimes it will ask you about the purchase but not always. For instance, it doesn't seem to ask me about my electric bill but it always asks me about my McDonald's purchase- did I go inside or go through drive through, what did I buy, etc. Its an easy to use app which I appreciate but my morning drink stop has gotten a little redundant to answer the same question about each day haha. 

Their website shows the processs as below:

Pogo is the newest app that has made it onto my keep list so I have only received one payout to date but it was a simple payment process to have it sent over to my PayPal once I hit the $3 threshold. I love that it uses actual cash rather than gift cards. Screengrab of the payment to my PayPal account so that you can see what they look like:

I do have a referral code for this app if you are looking to get started with a little extra right from the start. Using my referral code is worth 1,000 points currently. If you would like to join using my code, it is 8DX6E. 

Until next time,

In today's edition of money making apps we're looking at NCP Mobile, another receipt submission app but this one is a little different as you don't actually upload the receipts but rather the UPCs of the items you purchase. I have found that it take a little bit longer to use than the other apps I have talked about so far but once I got into a habit of and had the process down I was significantly faster than the first time I used the app. 
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The National Consumer Panel (NCP) describes their app as:

One thing they don't mention is that there is also a survey component to that app to earn extra points should you be interested in completing additional surveys. Sometimes they are super easy- tell us how many canned soups you have and scan the UPCs into the app (a recent one I completed) and sometimes they are a little more boring- tell us about your grocery store brand habits. They are always pretty short though and offer a choice between a set number of points or half that number and entries into a drawing for a larger prize. I'm typically more definite rewards focused so haven't entered any of the drawings yet but I may give one a try in the future just to see how it goes.

​This app is one that I am still trying to get into the groove of using consistently for things outside of groceries. Once I do, I expect my gift card redemptions to go up. I have only been utilizing my grocery purchases to date though so need to get on it and get those extra rewards for my gas receipts as well (my pharmacy expenses are $0 at this point in the year since I met my cap in February). 

There isn't a referral link for this app but if you are interested I would check out the app store for your phone, it was quick to find and the logo is above if you want to make sure you are using the right app.

Until next time,