Viewing entries tagged
happiness

Tobey's Picks

Tobey's Picks

 
 

Food Psych Podcast

There are so many great podcasts to listen to, but some have that special combination of being fascinating, helpful and empowering. Food Psych is a weekly podcast hosted by intuitive eating dietitian Christy Harrison. Each week. Christy interviews various guests on their relationship with food, their body, how diet culture has shaped their view of themselves, and how they have broken free of their unhealthy relationships with food and their bodies to live a more fulfilling life. She digs deep into the ways in which diet culture has both shaped our understanding of how to eat and sold us the false notion that diets are the answer to our struggles. She strongly promotes body acceptance, and backs it up with good data that shows that health is not about size or weight. Christy also has tons of resources on her website, and courses that help get into the particularly challenging parts of intuitive eating and body acceptance. Check it out and see what you think!


RECOGNIZING EATING DISORDERS IN TIME TO HELP

Disordered eating might be more common than we think, but that doesn’t mean it’s something to overlook. The attached article emphasizes that disordered eating may look like a normal range of eating, making it easy for family and friends to miss important cues that suggest a loved one is struggling. However, missing these cues may delay diagnosis, leading to lost opportunities for effective treatments before the disorder takes over more space in their lives. Check out this article for some tips on what to look for and how to be helpful: Recognizing Eating Disorders in Time to Help.


EATING DISORDER RECOVERY

So much of what we see online in relation to eating disorders involves visuals of what certain eating disorders look like (i.e. someone with a very low weight suffering from anorexia). These images highlight the dangers of these disorders (while only capturing a fraction what it looks like to suffer from an eating disorder), but do little to help individuals already suffering from these difficulties. An eating disorder treatment center in Denver, Colorado has begun a campaign to focus more directly on recovery, as opposed to images connected with the active stages of the disorder. This campaign involves writing letters about an individual’s personal recovery journey, demonstrating for those still suffering that recovery is possible! It also helps shed light on the genuine struggle and complexity of overcoming an eating disorder, but the ultimate freedom that comes with recovery. Check out the campaign here: myrecoveryletter.com.


SELF-COMPASSION – CONCRETE TOOLS TO SHOW YOU HOW!

More and more, I’m noticing that there are certain really important ideas discussed online so regularly that they are starting to simply be seen as “buzz words”. For instance, we often see the terms ‘self-care’, ‘self-compassion’, ‘mindfulness’, etc. used in ways that make it difficult for someone to understand what the terms mean and how to best incorporate them into their lives. These terms represent big ideas and the more instruction we can receive on these topics, the more likely we are to make subtle, but meaningful changes in ourselves. The following article breaks down the main components of self-compassion therapy, and then provides many concrete tools and exercises to begin practicing this new way of relating to yourself: 16 Compassion Focused Therapy Training Exercises and Worksheets.


THE HAPPINESS TRAP

Recently, I’ve noticed that I’ve been recommending the same book to clients…over, and over. One might believe that it’s because it’s the first book that comes to mind, or because I’m in the habit of reading only a few books a year (which all might be true!), but the more accurate reason is that I’ve realized that this book seems to be relevant for so many individuals that I work with. The book I’m referring to is called “The Happiness Trap”, by Russ Harris. It is based on Acceptance and Commitment Therapy (ACT), and is an easy to digest, relatable, and research supported book that helps individuals better notice and distance from their unhelpful thought patterns, while moving towards actions that align with their values. Plus, it has countless examples and exercises that you can (and ideally will!) use to practice these very helpful tools. The first chapter is available for free online, so check it out and see if you think it could help direct you towards a more helpful and meaningful way of thinking and acting: The Happiness Trap - Introduction and Chapter One.


THE FIVE THIEVES OF HAPPINESS: HOW OUR MINDSET CAN BE OUR MAIN OBSTACLE

We have all fallen victim to the never-ending chase for happiness, the ongoing desire to attain a steady level of contentment and joy that so often feels just outside of our grip. Interestingly, the more one searches for happiness outside of themselves, the more steep the slope may seem. This is largely due to the fact that happiness is a feeling, which means it’s an internal state that comes from within! The more we are searching for happiness “out there” the less we’re giving ourselves a chance to acknowledge what we can do within ourselves to move closer towards those positive feelings. The following article, a brief summary of the book by the same name by John Izzo, highlights the five ways that our own mindset gets in the way of our happiness: Some tips for banishing the five thieves of happiness.


HOW TO BUILD RESILIENCE IN KIDS

As many people have read or heard, Sheryl Sandberg, COO of Facebook, lost her husband suddenly two years ago. She has spoken openly about the grief that comes with loss, and the different coping skills that she and her children have found helpful in moving through this grief. In the article below, Sheryl talks about how to build resilience in children, even when they have experienced such a tremendous loss. Her writing expands on research by Dr. Adam Grant, a professor who researches resilience during adversity, and describes many key elements that can help contribute to children’s overall resilience no matter what obstacles lie in their path - Sheryl Sandberg: How to Build Resilient Kids, Even After a Loss.


HOW TO HELP BOYS EXPRESS THEIR FEELINGS

More attention is being paid to the importance of making space for our emotions, and learning how to express ourselves effectively. It appears, however, that there continues to be a stigma surrounding which emotions are considered appropriate for each gender.

Research and theory have suggested that various parental, cultural, and societal influences contribute to a divergence in emotional expression between genders (Fisher, 2000). Ultimately, gender stereotypes suggest that it is more appropriate for girls to express their difficulties with sadness, fear, and worry, whereas boys are meant to express their pain with anger. This expectation, however, leads boys and men to not have access to proper tools to express the range of human emotions. Read on to learn more about suggested tools to encourage boys to become comfortable with all of their emotions: 10 Tips on Helping Teen Boys Express Their Feelings.


ARE WE MEANT TO BE HAPPY? OR WHOLE?

So much of our culture is focused on one shared goal – the pursuit of happiness! Though happiness seems desirable, making happiness our ultimate goal may lead us to feel especially discouraged when confronted with life’s normal ups and downs, as well as the objective difficulties that all individuals confront at various times in their lives. Further, researcher finds that even once a person achieves a goal that they associate with being happy, they eventually grow accustomed to the change and its novelty and positive impact on mood diminishes (Macini, Bonanno, & Clark, 2011). The following blog explores the importance of pursing a life that includes all emotions, with a goal of being “whole” and not just happy: “Positive thinking” has turned happiness into a duty and a burden, says a Danish psychologist.


WHEN TO LET GO

We often find ourselves stuck in a situation where we can’t seem to let go of an upsetting or frustrating event. We catch ourselves becoming distracted during the day when ruminating about these events, which removes us from the present moment and robs of us our ability to enjoy what is right in front of us.  So why do we keep our minds stuck on these moments? Sometimes we think that if we let something go, we’re saying that we’re okay with what happened. The truth is that letting go simply allows you to live more freely regardless of what’s happened. Research supports this notion that accepting our situation as it is, and letting go of negative experiences in our mind, allows us to feel more connected and present in our daily life (Ciarrochi, Bilich, & Godsel, 2010). The following article explores this notion further and highlights why it’s so helpful to sometimes let go of that which is no longer serving us: The Cost of Holding On.


OUR NEVER-ENDING SEARCH FOR HAPPINESS

I often find myself caught up in thoughts about “I’ll be happy when…”. The following article highlights that the search for happiness prevents us from being in the present moment, and can leave us stuck in a cycle of always looking ahead for what will make us happy in the future. We also tend to believe that one thing will bring us happiness, but once we achieve it, we realize that the joy is fleeting and we’re already onto the next thing. This phenomenon is further explored in the following article, which is based on research that highlights the difficulty of our never-ending search for happiness: Why You Shouldn't Want to Always Be Happy.


SHOULD PARENTS TALK TO THEIR KIDS ABOUT THEIR WEIGHT? 

How should parents talk about weight with their children? Understandably, parents want their kids to be physically healthy, but it’s important to consider the mental health impact of sending the wrong message. A recent study shows that even passing comments can have a long-term negative impact on a daughter’s self-esteem (Wansink, Latimer, Pope, 2016). This article discusses the negative impact of commenting on a child’s weight, and alternatives on how to best support a healthy lifestyle for the entire family.


CAN PERSONALITY BE CHANGED?

We all have the thought that if only we could be more outgoing, more conscientious, more organized, etc., our lives would improve. We also have the tendency to think that those desires are enough to actually lead to change. For example, if I say I’ll be more on time, in the future I’ll hopefully be more on time. However, that’s not quite how change works. Research suggests that we need concrete, attainable goals in order to see changes (Hudson & Fraley, 2015). Read on to develop a better understanding of personality and our ability to see real changes in ourselves: Can Personality Be Changed?

Andrea's Picks

Andrea's Picks

 
 

THE MINDFUL SELF-COMPASSION WORKBOOK

We're hearing more and more about the importance of self-compassion in the media these days. What exactly is self-compassion and how does a person work on improving their ability to be compassionate towards themselves? If you've found yourself asking yourself these questions or if if you've noticed that you have a tendency to be kinder to others than you are with yourself, The Mindful Self-Compassion Workbook is a great tool full of practical exercises and strategies that can help. Check it out!


 A TOOL FOR FOSTERING A GROWTH MINDSET FOR LITTLE ONES! 

Looking for a fun way to foster a growth mindset in the little ones in your life? I was, and recently discovered the Big Life Journal; it’s a colourful (and fun!) tool developed for kids. The introduction encourages little ones to do some of the exercises with a “journal buddy” so the journal is a great tool for building resilience and confidence in kids, and the exercises allow you to connect with your child in a meaningful way. The creators of the journal also offer some free growth mindset printables for children on their website; you won’t regret checking this out! 


The Self-Care Revolution

We hear a lot about self-care these days, but what does it really mean and how do we actually practice self-care? Psychologist Suzy Reading, PhD has written an awesome book called The Self-Care Revolution: smart habits and simple practices to allow you to flourish.

Suzy uses a storytelling approach and shares both her personal experience and professional expertise making this not only an informative and helpful book but also a very enjoyable read. You’ll discover what Suzy calls her “vitality wheel” which includes eight areas in our lives in which we can incorporate ways boost our health, happiness and general well-being. I enjoyed it immensely myself and have found the strategies very helpful for my clients (not to mention for myself- it also makes a great gift idea!). I hope you treat yourself to checking this gem out, it won’t disappoint! 


How to Talk so Kids Will Listen and How to Listen so Kids Will Talk by Adele Faber and Elaine Mazlish

It has been well documented in the literature that our parenting style/practices styles have an impact on our children, both on their development and their well-being (see Joseph & John, 2008, Bornstein & Bornstein 2014, and O’Connor & Scott, 2007).

Have you ever felt discouraged or ineffective (helpless and frustrated?!) when trying to communicate with your child (please tell me I’m not the only one who finds herself asking the same question repeatedly before getting a response from her child!). “How to Talk so Kids Will Listen and Listen so Kids Will Talk” (Adele Faber and Elaine Mazlish) is a wonderful book to help parents learn the skills to communicate more effectively with their child(ren), or for anyone wanting to communicate more efficiently with any of the children in their lives. Written in a way that is down to earth (yes, they admit to making parenting mistakes; haven’t we all been there?) they provide practical and accessible strategies to help improve your communication with your precious little ones. Who doesn’t want a tool to help strengthen their relationship with their child? I highly recommend checking out this book, or even checking out one of the many workshops based on the principles outlined in the book. In fact, there are a few currently being held around the city of Montreal (see www.kiddoactive.com/workshop-for-parents.html OR www.federationcja.org/en/event/how-to0talk-so-kids-will-listen-15019/).


HAVE YOU FILLED A BUCKET TODAY? A GUIDE TO DAILY HAPPINESS FOR KIDS BY CAROL MCCLOUD  

I had picked this book up to read with my own children (who love it!) and found it could also be helpful as a tool in therapy with children when helping them with social skills training, etc. I have since discovered that it is used in several schools abroad (ex. Australia) to help encourage positive behaviours in classrooms and as an educational tool for anti-bullying behaviour. Studies have shown that promoting children’s social and emotional learning in the classroom can have a positive impact on children in a number of ways such as a more positive attitude, better academic performance, fewer conduct problems and less aggressive behaviour and less emotional distress (Durlak et al., 2011). A study among Canadian tweens found that students who extended more kindness towards others report improved greater well-being (Layous et al., 2012). "Have you Filled a Bucket Today" is a wonderful book that helps to encourage children to be kind with others and encourages more positive behaviours. Metaphors about filling and dipping into an invisible bucket are used in the story to help children understand the possible effects their behaviour may have on others and on themselves (for example, the rewarding effect of being kind and caring towards others which helps to fill buckets and more negative behaviour is referred to as bucket dipping). I highly recommend checking it out with the special little ones in your lives!


Parents, it’s time to make your self-care a priority (yes, I am adding something to your to-do list, but you’re going to thank me for it soon enough!)

This is a wonderful article aimed at parents on the importance of taking time for self-care. Prioritizing self-care is something I often find myself talking about with my clients, particularly with parents of babies or young children (often its mothers of young little ones, because most my clients are women). Many of the mothers I see in the office challenge me by saying that they just don’t have time for self-care because they have too much going on. It’s because of these reports of feeling that they have “too much going on” that makes me emphasize the importance of taking time for self-care. As the popular saying goes: “you cannot pour from an empty cup”.  Its well-known that self-care is important in maintaining good mental and physical health. Data from the Well-being Module from the American Time Use Survey (ATUS) also revealed that parents reported parenting as their most meaningful activity but also as being the most exhausting (as reported in Wang 2013), suggesting that self-care in parents might be of even greater importance in maintaining good mental and physical health. In her article, Lindsey (2017) shares different strategies for scheduling time for self-care, including some she experimented with herself! I highly recommend parents (or any care provider for that matter) take a few minutes to check out the article for some helpful tips on making self-care a priority. Remember, self-care isn’t selfish! Self-care means giving the world the best of you, instead of what is left of you.


Helping our children through the use of mindfulness

Sitting still like a frog: Mindfulness Exercises for Kids (and Their Parents) written by Eline Snel - This is a fabulous book accompanied by a CD that was recently recommended to me by another mother at my children’s school. The book includes a series of meditation/mindfulness exercises and is accompanied by a CD of audio recordings of the exercises and they are narrated by Myla Kabat-Zinn (Jon Kabat-Zinn’s wife!). Myla Kabat-Zinn has a very soothing voice which helps to foster feelings of calm and relaxation. I have had the pleasure of trying a couple of the recordings out with my own children and have found that not only do they appear (and report!) to enjoy them, I can see they are more relaxed once they have done the exercises (and I admit to feeling more relaxed and centered as well when I join in. Win-win!). Studies have demonstrated that mindfulness not only reduces feelings of stress, but also anxiety and depression in children (Raes et al., 2014). I found listening to these exercises to be a great way to connect with my little ones while helping them develop a valuable life skill (and all in under 10 minutes!). I highly recommend checking it out and giving it a try with your children. The audio recordings of the exercise are offered for free on the publisher’s website at www.shambhala.com/sittingstilllikeafrog. The last recording on the CD (“sleep tight”) is ideal for incorporating into a child’s bedtime routine. It’s also available online and if it helps get the kiddos to sleep more easily, that is worth a try (parents of young kiddos, isn’t getting the kids to sleep without a fuss something we are all after?). Enjoy!


In her Ted talk, former Dean of Freshmen at Stanford, Julie Lythcott-Haims, discusses the risks of a style of parenting known as helicopter parenting. In her passionate (a little intense at times!), honest, witty and very convincing talk, she shares an important message about the disservice well intentioned parents are doing when micromanaging their children’s lives and imposing perfectionistic standards on their kids. She encourages parents to be less obsessed with our children’s success and to put more effort into helping them develop autonomy (give them chores!), genuinely connecting with them and expressing our unconditional love to them. Her suggestions are based on findings from The Harvard Grant Study (George E. Vaillant’s “Triumphs of Experience”), that demonstrated that professional success is linked to having done chores as a kid, and that genuine happiness comes from connections/relationships with others. Lythcott-Haims also has a book called “How to Raise an Adult” which I have yet to check out, but it’s on my reading list for 2017!


HELPING OUR CHILDREN BECOME MORE MINDFUL

"The Dog Who Chased His Tail" by Greg March is a beautiful children’s story that introduces the concept of mindfulness. It’s a wonderful opportunity to connect with your child while reading and introducing the idea of how we can quiet our busy mind to improve our focus. We have been hearing more and more about mindfulness and its benefits in children, and studies have demonstrated its benefits, such as reduced symptoms of stress, anxiety and depression (Raes et al., 2014). A review of the literature (Burke, 2009) also provided support for the feasibility and openness to mindfulness interventions in children and adolescents, but maintains that more rigorous research is needed to demonstrate its efficacy.  


A QUICK BREATHING EXERCISE TO HELP YOU DE-STRESS ON A BUSY DAY!

Want a quick self-care break during a busy day? Studies have demonstrated that we can change how we feel simply by focusing on our breath (Brown & Gerbarg 2012; Philippot et al. 2002). Check out this short but effective visual/animated breathing exercise, it’s a great little tool to help slow down your breathing if you’re feeling stressed out or anxious and don’t have much time. Give it a try!


AN INSPIRING WAY TO LOOK AT OUR ROLE AS PARENTS: CONSCIOUSLY AND AWAKENED!

Check out this awesome podcast on the Goodlife project interviewing Dr. Shefali, author of the “Awakened Family”, “The Conscious Parent”, and “Out of Control”.  In this enjoyable interview, Dr. Shefali shares with us a little about her past and her inspirational journey. She helps us understand the importance of being mindful of our children’s journey in allowing them to figure out who they are for themselves, and letting go of what we want and try to impose on them (often related to things we need to work on ourselves!). Conscious parenting she explains involves letting go of our own agenda for our children’s future and respecting their own desires and path. Enjoy this engaging and entertaining and inspiring podcast; and check out one of her books! They’re sure not to disappoint!


Check out this inspiring TedTalk by Andy Puddicombe, the creator of Headspace, the popular meditation app so many people are talking about and using (in fact, there are over 5 million Headspace users worldwide!). Puddicombe cites a study that demonstrated that humans tend to spend 47% of their day thinking about something other than what’s actually going on in the present moment and that this type of thinking contributes to feelings of unhappiness (Killingsworth & Gilbert, 2010). Puddicombe enlightens us to some of the benefits of taking just a mere 10 minutes a day to do "nothing" by engaging in the present moment.


LOCAL WEEKLY SUPPORT GROUP FOR WOMEN EXPERIENCING PERINATAL DEPRESSION OR ANXIETY

Our local Montreal media has published a couple of stories recently to try and help increase awareness and reduce stigma associated with perinatal mood disorders (postpartum depression and/or anxiety, etc). Approximately 20% of women experiences clinical depression or anxiety during pregnancy or postpartum, and yet many don't get the help and support they need. Please spread the word about the wonderful work being done by MotherWit to provide a weekly support group (free of charge!) that meets regularly as well as a private closed Facebook group started by a Montreal mother (interviewed in the Montreal Gazette article below) allowing new mothers to support one and other (see Facebook group, Maternal Mental Wellness: by Moms for Moms.).

Please see the following articles for more information:


In this brief and entertaining TedTalk, Arianna Huffington talks about the importance of sleep. Huffington points out that in our society, people tend to brag about sleep deprivation, as if getting less sleep is something to be proud of?! In her witty talk (guaranteed to get a couple of giggles watching it!), she shares with us that, in fact, sleep deprivation can have a negative impact on one’s happiness, productivity and success. Research has also demonstrated that sleep deprivation can contribute to lower emotional intelligence (Killgore et al. 2008) and lower performance at work (Kessler et al. 2011). On that note, I think I’ll go catch some ZZZ’s! 


The Happiness Advantage: The Seven Principles of Positive Psychology That Fuel Success and Performance at Work by Shawn Achor

For a long time, it was a common belief that hard work alone led to success, and that, in turn, this success would result in happiness. Studies in the area of positive psychology have proved that, in fact, the opposite is true: happiness fuels performance and success. In this fascinating book, Achor outlines his seven principles on how we can apply what he refers to as the “Happiness Advantage” to develop a happier mindset, which ultimately has a positive impact on our performance and success. I enjoyed this book so much, particularly because it included so many practical and helpful strategies. Stay tuned for an upcoming blog post where I will share some of his strategies with you! 


In this engaging and entertaining TedTalk, Guy Winch points out that we teach our children to take care of their physical health but neglect to teach them about the importance of taking care of their mental health. I hadn’t heard of Guy Winch until recently and I was intrigued when I stumbled upon his Ted Talk, which I enjoyed immensely. He’s a very likeable speaker and his wittiness adds to one’s enjoyment of his talk.  Winch points out that we are often quick to see the doctor when we have a flu or a cold, but yet when faced with more difficult psychological challenges we have a tendency to try and figure things out on our own rather than seek professional help. He argues that we should take care of our mental health with as much care and attention as we do our physical health and he gives interesting examples of how to practice what he refers to as “emotional first aid”. The importance of mental health being overlooked is nothing new; just a couple of years ago, the World Health Organization (WHO; see http://www.who.int/mediacentre/factsheets/fs369/en/) reported that mental disorders such as depression are the leading cause of disability worldwide. What are we waiting for? Let’s start taking better care of our mental health and teaching our children to do the same! 


Tim Ferris and Jane McGonigal podcast: Getting More Done with Less Stress and the Health Benefits of Gaming

Wow! This was a fascinating podcast about the benefits of playing games on our well being in addition to our ability to be resilient. McGonigal talks about fascinating research on the benefits of using games and play. Research has demonstrated games to be helpful for overcoming head trauma, reducing the risk of developing PTSD after witnessing a trauma, reducing anxiety, helping to change a habit, etc. (Roepke, Jaffee, Riffle, McGonigal, Broome, & Bez, 2015). Looks like I have found a great excuse to play a little Tetris everyday! See this article describing the effects of "Superbetter" (McGonigal’s game) on depression, anxiety and general well being.


Jessica Lahey’s book, The Gift of Failure

 Parents, have you ever found yourself wondering if you are doing the right thing when it comes to your kids? In this recently published book, Jessica Lahey’s message echoes something we have heard more and more about in the media: Well-intentioned and loving parents who believe they are helping their kids are actually doing more damage than good when they hover. In her book she explains that in today’s society we have a tendency to be “overprotective” or “overparent” which, despite our good intentions, is actually doing our kids more harm than good. As a psychologist who works with children and their parents and as a parent of two young kids myself, Jessica Lahey’s message really hit home. This book does not disappoint!


Mandala coloring books

 You’ve probably noticed these “adult coloring books” around the bookstores and gift shops lately. They are becoming more and more popular. According to this Huffington Post article in July 2015 6 of the top 20 books being sold on amazon were adult coloring books! Read more about how coloring may actually have stress-reducing benefits. Get in touch with your inner child and try one out today!

 Check out this link to try a free adult coloring page. 


 In this engaging and entertaining TedTalk; Shawn Achor shares some interesting findings on happiness and success. He explains that contrary to what many of us believe (success breeds happiness), in fact, it is happiness that breeds success! If you want to learn more and even pick up a few tips on how to bring more happiness into your life, check out his TED talk. I challenge you to get through it without a giggle, not only is Shawn Achor an engaging speaker, he has a great sense of humour that shines through in this talk. Enjoy!

Check out this short video on how Shawn Achor’s “Happy Secret to Better Work” TED Talk inspired a couple of University students to engage in a random act of kindness during exam period. Who knows, maybe it will inspire you to carry out your own random act of kindness? I have a couple of ideas to try myself after watching this! Let’s get our happy on! 


Cited as being one of the most successful Ted talks of all time (over 20 million views!), this is a powerful and engaging talk on living a fuller life by allowing ourselves to be authentic and vulnerable. Truly inspiring!


 Pacifica app

This self-help app is based on cognitive behaviour therapy (CBT) and can be helpful for managing stress and anxiety. A great tool that can be used on its own or in combination with therapy for extra support applying techniques in between sessions.


 “Achieve more by doing less”

See the June 2015 issue of Mindful Magazine for full article.

A quick read by Christine Carter featured in Mindful Magazine with a great message: Don’t let busyness become a badge of honour. It is possible to be productive, yet do less and come out feeling great! Who wouldn’t want that? 


One of the most frequently viewed Ted Talks!  Amy Cuddy is a captivating speaker with an inspiring life story. In this Ted Talk, she shares her research findings on how our body language has an impact not only on how others perceive us, but also on our body chemistry, which in turn, has an impact on how we feel. Bring on the power poses! 


SIMPLY BEING APP

This is basically a simple guided meditation, which allows you to choose a 5, 10, 15, or 20-minute meditation. You can choose to have your meditation accompanied by music or a choice of pleasant nature sounds. A great tool for those looking for an initiation to guided meditation. 


FITBIT

This is a great tool to help motivate you to become more active. There are a number of different models available, but my personal pick is the Flex. Discreetly worn on your wrist like you would a bracelet, this little gadget tracks your steps and distance. It has a feature that allows you to track the quality of your sleep at night and can also be used as an alarm. There is an accompanying app available which allows you to sync your stats wirelessly and track your progress on your Smartphone and even support your friends with a Fitbit. A fun motivating tool!