https://www.evolvingstill.com/podcast daily 0.75 2025-03-18 https://images.squarespace-cdn.com/content/v1/5e2a2b7465b6b46f4acd0fbb/d3bd9a13-2d80-4f3c-b30b-14a5808e54db/IMG_5582+%281%29.jpg https://www.evolvingstill.com/home daily 1.0 2025-03-18 https://images.squarespace-cdn.com/content/v1/5e2a2b7465b6b46f4acd0fbb/554e1a92-27c3-4cf7-8857-fe4808345a44/View+recent+photos.jpeg Home https://images.squarespace-cdn.com/content/v1/5e2a2b7465b6b46f4acd0fbb/1615556785098-9EF8YN1WPICMH53XQ2WZ/Eboni-11.jpg Home https://images.squarespace-cdn.com/content/v1/5e2a2b7465b6b46f4acd0fbb/1621350438091-L3OSJCH2J7WJTBY72X3U/Eboni-25.jpg Home Evolving Still was created to remind you of one thing - you have the power to evolve, no matter the circumstances. Growth starts with you, and we’re here to make sure you own it! https://www.evolvingstill.com/about daily 0.75 2025-03-04 https://images.squarespace-cdn.com/content/v1/5e2a2b7465b6b46f4acd0fbb/0c79824f-162b-46ea-b116-33bcd5d58fd7/IMG_9289.jpeg About https://www.evolvingstill.com/mindfulness daily 0.75 2025-03-04 https://images.squarespace-cdn.com/content/v1/5e2a2b7465b6b46f4acd0fbb/1615556785098-9EF8YN1WPICMH53XQ2WZ/Eboni-11.jpg Mindfulness - Journal Keeping a journal benefits your emotional wellness. Some benefits of journaling include relieving stress and anxiety, improving your mood and memory, and inspiring creativity. This is such a helpful tool to not only be present but to keep a written record of where you are in this specific time in your life. Journaling requires being present no matter which way you choose to write. Whether you choose to bullet journal, use a guided journal, or write out your own journal entries you are sure to reap the benefits of journaling if you stay consistent. Check out our custom journals here! https://images.squarespace-cdn.com/content/v1/5e2a2b7465b6b46f4acd0fbb/ae8f93e4-b41f-4032-8e03-74cf88396c52/IMG_7190.jpg Mindfulness - Yoga Yoga isn’t just good for the body—it’s a powerful tool for the brain. Practicing yoga has been shown to reduce stress by lowering cortisol levels, increase gray matter density, and enhance neuroplasticity, which helps the brain adapt and grow. It also strengthens the mind-body connection, improving focus, emotional regulation, and overall mental resilience. Whether it’s through breathwork or movement, yoga provides a neuroscience-backed way to calm the nervous system and support long-term mental wellness. https://images.squarespace-cdn.com/content/v1/5e2a2b7465b6b46f4acd0fbb/13d22b2f-0458-46f6-a709-79348433792d/IMG_0309.jpeg Mindfulness - Read Besides the obvious benefits of expanding your knowledge and vocabulary, reading stimulates your mind while improving your focus and concentration. You often hear people speaking on how they just can’t stay focused while reading but it is important to read things that interest you. Reading a textbook or a boring article that you aren’t really enjoying is not helpful when practicing mindfulness. Find a genre or an author that you’re interested in and I am sure you will finish the book in no time. https://images.squarespace-cdn.com/content/v1/5e2a2b7465b6b46f4acd0fbb/1580082035410-1X1HR85KT1FE31O9YVGW/goal-setting.jpg Mindfulness - Goal Set Goal setting isn’t just about ambition—it’s about clarity, strategy, and execution. At Evolving Still, we use neuroscience to show how mindfulness strengthens the brain’s prefrontal cortex, the area responsible for focus, decision-making, and self-discipline. When you practice mindfulness, you train your brain to stay present and intentional, making it easier to set clear goals and follow through with confidence and control. https://www.evolvingstill.com/mindlessness daily 0.75 2025-03-04 https://images.squarespace-cdn.com/content/v1/5e2a2b7465b6b46f4acd0fbb/1580083021670-ENLOLTOIH40E2N4VMJRB/paint-color.jpg Mindlessness - Paint / Color. Coloring/ Painting is known for its relaxing benefits. It has been found to stimulate specific brain areas that helps our creativity and motor skills. This is an activity that people have used to cope with depression, anxiety, and even normal everyday stress. It allows our brains to relax and our minds to wander. It is up to you whether you want to use coloring books or go for it and use a blank canvas. The important thing to remember that this is a very low stakes activity! The next time you intentionally want to practice mindlessness, try drawing with your non-dominant hand for 3 minutes. Many people immediately feel a release with this activity because their brain releases endorphins and activates their reward system. https://images.squarespace-cdn.com/content/v1/5e2a2b7465b6b46f4acd0fbb/ee9f8cad-dfd1-4214-9942-6bbdf15aa84a/IMG_4573.jpeg Mindlessness - Watch TV / Listen to Music. Both of these activities are a great way to unwind. Whether you choose to catch up on your shows or listen to your favorite playlist, there are many benefits. One suggestion I have is not to multitask! Because neither of these require too much effort you might be tempted to multitask but to truly indulge in mindlessness you have to give the activity your undivided attention. Allow your brain to take a break and have someone else run the show. While you are indulging in the things you love, your brain will be extremely grateful and begin releasing what is known as a “feel good hormone”-- dopamine! Maybe you are someone who watches the same shows over and over. Maybe you enjoy watching something new and exciting. Whichever your thing is, it’s important you indulge every once in a while. https://images.squarespace-cdn.com/content/v1/5e2a2b7465b6b46f4acd0fbb/1602202997454-ZMDMTWVT7KX9OBBXIQU4/Siren-Eboni-2+%281%29.jpg Mindlessness - Exercise (emphasis on CARDIO). Exercising is probably my favorite mindless activity because of the many benefits! By exercising you improve your physical and mental health! It is known for improving memory, relieving stress, and increasing the quality of sleep. Cardio specifically, gives your mind a break and puts your muscles to work. Not only will you burn fat and lower your heart rate, cardio has a positive impact on many mental health concerns like anxiety, depression, and even ADHD. If you are in need of a mindless break do yourself a favor and become your own health goals. https://images.squarespace-cdn.com/content/v1/5e2a2b7465b6b46f4acd0fbb/1580518651654-U0SYYKP6WASXZBAP823R/nap.jpg Mindlessness - Nap. Napping benefits include improving motor skills and perception, reducing stress, and boosting creativity! Sometimes if you are having a difficult or busy day a nap is just what you need. By taking a nap you give your brain a chance to relax. If you are on a schedule, be sure to limit your naps in length so that you don’t disrupt your night's sleep pattern. Am I the only person who NEEDS better sleep? Naps are a great way to not only increase alertness but also improve cognitive functioning. If you’re anything like me, I convinced you by simply telling you to nap more. Immediately YES. https://www.evolvingstill.com/therapy daily 0.75 2020-01-26 https://images.squarespace-cdn.com/content/v1/5e2a2b7465b6b46f4acd0fbb/1580421207353-B4KQ64C3C9QZS8WXWZVR/therapy Therapy - Your Expectations. What do you want to gain from your experience with therapy? Do you have specific things you want to tackle? Are you suffering from possible mental health issues and need ways to cope? It is okay to only have a few ideas about things you want to touch on. Most people don’t go into therapy with detailed descriptions of what they want to accomplish; however, starting to think about these things will allow you to communicate your expectations to your therapist and give them a chance to assess if they are the right person for your needs. https://images.squarespace-cdn.com/content/v1/5e2a2b7465b6b46f4acd0fbb/1580421296162-TN3O6UELZLVE1V3YKEA4/experiences Therapy - Your Experience. Aside from the things you want to work on in therapy, it is important to think about the things that contribute to your experience with therapy. Being comfortable and trusting your therapist is essential! Do you want your therapist to hold certain identities whether is be race, gender, or ethnicity? Is it important that your therapist incorporates religion and/or spiritual beliefs into your therapy? Are you someone who wants to be told bluntly the truth, or would you rather someone allow you to find your own answers? 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