Posts by Fibromyalgia Support Network

by Irene Roth, Bog Editor/Writer

This is a book that I’ve had for a few years. Usually, before the advent of a new year, I take a few days to re-read it. For me, it’s always an inspiring and encouraging way of embracing the new year. I hope you find the same.

We all waste a lot of time. Sometimes it’s because of endless worry about things we can’t change or do anything about. Other times, it’s just zoning out on our favourite TV series or Netflix.

Now don’t get me wrong, there’s nothing misguided about having hobbies and downtimes. In fact, that’s a very important part of our self-management toolkit.

But I feel, in my case, that if I even was able to regain half of my wasted minutes in a day, I would have an hour where I could pursue my hobbies and interests.  

Here is a review of Karma Brown’s book. I hope you enjoy it.

The book’s foundation lies in the power of intentionality and the untapped potential of early mornings. Brown suggests that by waking up an hour earlier each day, individuals can create a space for pursuing personal goals, be it writing a book, starting a fitness routine, or simply engaging in uninterrupted self-reflection. The idea of carving out one hour might seem daunting at first, but Brown makes a compelling case for how this small shift can yield significant rewards.

Brown’s approach to productivity is refreshingly balanced. Unlike many self-help books that advocate for rigid systems or extreme sacrifices, The 4% Fix emphasizes flexibility and self-compassion. Brown understands that life is unpredictable, and she encourages readers to focus on progress rather than perfection. Her advice is practical and achievable, catering to a wide range of lifestyles and priorities.

One of the book’s strengths is its emphasis on morning routines. Brown highlights the quiet, distraction-free nature of early mornings as the ideal time for focused work. She supports her arguments with research on the benefits of consistent routines and examples from her own life, where she used the 4% Fix to accomplish creative and professional goals. For those skeptical of early rising, Brown provides gentle but persuasive encouragement, along with strategies to ease into the habit, such as setting gradual alarms and preparing the night before.

The writing style is another highlight. Brown’s voice is warm, relatable, and motivating. She shares personal anecdotes that make the book feel less like a lecture and more like a conversation with a trusted friend. Her honesty about her own struggles and triumphs adds authenticity, making her advice feel grounded and attainable.

However, the book does have some limitations. Its heavy focus on early mornings might alienate night owls or those with unconventional schedules. While Brown does acknowledge this and offers some flexibility, the overall tone leans heavily on the benefits of morning productivity. Additionally, readers seeking advanced productivity systems or in-depth time management techniques might find the book’s approach too broad.

Despite these minor shortcomings, The 4% Fix is an inspiring read that resonates with anyone seeking to make meaningful changes in their life without feeling overwhelmed. Brown’s emphasis on small, consistent efforts is a reminder that transformation doesn’t require drastic measures—it can begin with just one hour a day.

Karma Brown has crafted a thoughtful and practical guide for reclaiming time and pursuing passions. The 4% Fix is a must-read for anyone looking to break free from the busyness of life and focus on what truly matters. Whether you’re a creative professional, a parent, or simply someone eager to grow, this book offers an empowering message: profound change is possible, one hour at a time.

by Dale Rockell, Guest Blogger

Recommendations for coping with, and hopefully improving, function with fibro seem contradictory due to the significant impact of fatigue, pain and brain fog. Your body and brain are telling you to do ‘nothing’, to start to think about self-management and what is involved can be overwhelming and daunting, so where do you start?

Whatever your personal level of function, self-care and nurturing has to be the starting point to cope with fibro life, but doesn’t start with doing, it starts with our thoughts, but where do you begin?

Learn to accept where you are

The challenges you have and the limitations your condition places upon you aren’t easy. You may have lost a lot due to fibro. However, what you think and say to yourself is an essential step in self-care and nurturing a new ‘normal’. Reframing negative thoughts about your situation goes a long way to being able to accept and confidently implement boundaries, both personal and with others.

Speak kindly to and about yourself

Use mindfulness to catch yourself when you’re spiralling into negativity. Don’t put yourself down, fibro is not your fault, and to be honest, the rest of society needs to catch up and realise this. Be true to yourself and if the opportunity arises, be open and honest with others about your challenges, not to gain sympathy but to share and hopefully educate.

Don’t measure yourself against others

Living with fibro, you can no longer measure yourself against what the productivity, economy obsessed world expects us all to be or do, or what you hoped your life would be. Be gentle towards your situation, especially accepting what you can’t change. Fibro forces you to reassess your abilities and options, and what you may be able to do, albeit at a reduced capacity, or going it alone at a self-imposed pace.

Persevere to create new habits

It takes about three weeks to create a new habit, then it will become a new normal, and the best bit, much less effort. By deliberately noticing when you are following negative thoughts, it will soon become second nature to stop yourself, reframe and move on. None of us will ever be perfect but some change is better than none.

Learn to be happy with what and who you have in your life

This probably changed when fibro took hold. Be careful of your thoughts, wondering why people became distant or walked away. Or, why some people are sceptical about your new limitations. You need this energy to look after YOU.

Focus on what you can do in any given moment or day

Pacing is essential to self-nurture, get to know how to cope within your reduced abilities, and be honest with yourself about your limitations, preferably before you overdo it. There will be days you want to, or have to push your limits, accept and plan for recovery afterwards.

Acknowledge improvements and little wins

Be mindful of the difference changes make to your life, especially the reduction in stress, a known factor in causing fibro flares.

Don’t write off self-management advice

Carefully consider where you can make small, incremental steps to test the water, if necessary, acquire disability aids that may help you. When fibro really knocked me sideways, I could barely walk around the block, but over time, and after reluctantly acquiring a walking stick, I built my confidence and stamina to get out and about.

Distract yourself

Look for opportunities to distract yourself from constantly thinking about fibro. Do something that absorbs you and makes you feel good; for example, watch a movie, go for a walk, listen to, or play music, read a book, or start a creative hobby.

Finally, only you can make the necessary changes, however small, to ensure you are caring for and nurturing yourself, and it all starts with the power of your thoughts.

by Irene Roth, Blog Editor/Writer

Each year, millions commit to resolutions or set goals, hoping to improve their lives. While the two terms are often used interchangeably, they represent distinct approaches to personal growth and achievement. Understanding the difference between resolutions and goals can help you choose the right strategy to turn aspirations into reality.

What Are Resolutions?

Resolutions are declarations of intent, often rooted in personal values or a desire for self-improvement. They are typically broad, aspirational statements such as “I will eat healthier,” “I will save money,” or “I will exercise more.” Resolutions focus on the end result and serve as a promise to oneself to make a change.

The strength of resolutions lies in their motivational power. They tap into your vision for a better future and inspire action. However, resolutions often fail because they lack specificity or a structured plan for implementation. For instance, a resolution like “I want to lose weight” might not provide clear steps or measurable progress, leading to frustration or abandonment.

What Are Goals?

Goals, on the other hand, are specific, actionable, and measurable objectives. Unlike resolutions, which are often abstract, goals focus on how to achieve a desired outcome. For example, instead of resolving to “save money,” a goal might be, “I will save $500 per month for the next six months by reducing dining expenses and creating a budget.”

The effectiveness of goals lies in their clarity. Goals provide a roadmap for progress, breaking a larger aspiration into smaller, achievable tasks. They often follow the SMART framework—Specific, Measurable, Achievable, Relevant, and Time-bound—making them more actionable and less overwhelming.

Here are some key differences between resolutions and goals.

1. Focus:
   Resolutions emphasize the what—the desired change or improvement. Goals emphasize the how—the steps needed to achieve that change.
2. Structure:
   Resolutions are often vague and lack a concrete plan, while goals are detailed, with a clear timeline and milestones.
3. Accountability:
   Resolutions rely on willpower and self-discipline, but goals encourage accountability through measurable progress and specific deadlines.
4. Flexibility:
   Resolutions can feel rigid; breaking them often feels like failure. Goals are more adaptable, allowing adjustments as circumstances evolve.

Why Goals Outperform Resolutions

The primary reason goals are more effective than resolutions is because they are action-oriented. While resolutions inspire, goals transform inspiration into tangible progress, goals encourage consistency, focus, and adaptability, increasing the likelihood of success.

For example, if your resolution is to “get fit,” it might feel overwhelming without direction. Setting goals like “attend the gym three times a week” or “run a 5K by April” provides actionable steps that build momentum over time.

Further, goals foster a growth mindset by celebrating incremental achievements. Completing smaller tasks builds confidence, reinforcing the belief that larger aspirations are attainable. Resolutions, by contrast, can feel discouraging if progress isn’t immediate.

Although goals tend to be more effective, resolutions still have value. They provide the vision and motivation that spark the journey toward self-improvement. Combining the two can maximize success.

Start with a resolution to identify your overarching aspiration. For example, “I want to live a healthier lifestyle.” Then, break this resolution into smaller, actionable goals such as:

• Drink eight glasses of water daily.
• Prepare home-cooked meals five days a week.
• Walk 10,000 steps per day.

By pairing the inspiration of a resolution with the structure of goals, you create a sustainable path to success.

While resolutions and goals share the common purpose of self-improvement, their differences are significant. Resolutions provide the vision, while goals supply the actionable steps. To achieve lasting change, focus on setting clear, measurable goals rooted in your resolutions. By blending motivation with strategy, you can turn aspirations into accomplishments, one step at a time.