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Sometimes, when we’re stressed or feeling down on ourselves, we restrict ourselves from food (or certain foods) or forget to eat. This week, make sure to check in with your body more often to see if you’re feeling hungry. If you are, feed yourself!

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Moisturize your hands and arms—take the time to massage your fingers, arms, and cuticles.

If you’re not fond of the feeling of lotion, opt for a light, fast-absorbing oil, like jojoba or sesame, and just use a few drops.

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End your next shower with a shot of cold water—as your body tries to conserve heat, your circulation kicks into overdrive, waking you up and releasing endorphins!

I recommend doing this in the morning, or at the beginning of your day, rather than in the evening or when you’re headed to sleep.

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Ready for another mindfulness tip? List off what you see, smell, hear, feel, and taste. This will help connect your body and mind by bringing yourself fully into the present moment.

In fact, why don’t you take a moment to pause from the screen and do it right now?

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This breathing technique is used in yoga practices, but you can also use it to lower your stress levels and bring some mindfulness into your day. Hilary Clinton used it to cope with her stress during the 2016 presidential campaign.

Here’s how it’s done: https://bit.ly/35JuDn1

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Listening to a podcast is like sitting in class during a really interesting lesson. Take the time this week to play a few podcasts as you go about your day. They’re great for driving, cooking, walking, or any other time throughout the day!

Does anyone have any favorite podcasts they want to recommend?

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Feeling groggy or anxious? Try a quick burst of exercise to energize your body and mind! Try these exercises:

- Holding a plank for as long as you can

- Doing a dozen jumping jacks

- Doing ten push-ups

- Jumping up and down as many times as you can

- Skipping across the room

These exercises don’t have to be long-winded; they’re just a quick rush to get your body moving!

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Internalize the idea that self-critique will not make you a better person; it will only make you an unhappy person.

When we criticize ourselves, part of us knows that it’s not good for our mental health to engage in negative thought patterns, but the other part of us believes that without that self-critique, we’ll be unmotivated to move forward and get “better.” We fall into the trap of thinking, “If I stop holding myself accountable for the ways I’m not perfect, that’s like admitting that I’ll never be perfect, and I’m permanently inadequate.”

But that’s not true.

When you put down the whip you’ve been beating yourself with, you don’t become more inadequate—you begin to heal!

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Each day this week, take a photograph of something beautiful to you, the more ordinary and mundane, the better!

It could be strangers on the street, a close-up of your cat sleeping, or the way that the sunlight hits the glass of water sitting on your desk.

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Prepare something delicious and nutritious for yourself each day this week. For some, this might mean preparing a whole dinner from scratch. For others, this might mean taking the time to cut up fresh veggies as a snack. At the very least, brew a cup of warm, calming tea before you go to bed.

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Exposing yourself to sunlight in the morning helps to keep your circadian rhythms in sync so that you can fall asleep faster at night.

Challenge yourself to get some more morning sun this week and see how you feel!

This might mean that you drag your desk over by a window, or at least just make sure all your windows are open so that sunlight can come through.

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You don’t need a special occasion to wear your favorite outfit! This week, spend a morning getting yourself put together, not for an event or another person, for YOU.

Bonus points for taking a selfie!

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Meditation isn’t as complicated as people make it out to be. Really, all it is is sitting/standing/walking quietly with yourself and breathing. You can meditate while you walk. You can meditate while you draw. You can also meditate while you sit cross-legged on a pillow.

Make time for a few minutes of meditation this week. Aim for at least two minutes each day.

Does anyone here already practice regular meditation? If so, can you offer any tips?

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Wake up without an alarm clock for one morning this week, and if you sleep in for longer than you intended to, don’t feel guilty; your body needed the rest!

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This week, practice kindness by doing something nice for someone. Mailing a card, checking in via text, or sharing a funny meme are all great options!

If you’re able, you might also get some joy from treating a friend to coffee by sending them $5 to brighten their day or running an errand for a friend who hasn’t had the time to do it themselves.

Small things add up, and taking the time to make someone else’s day better will make you feel better too!

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We tend to carry a lot of stress in our neck and shoulders, but rarely take the time to stretch them! This is especially important if you work at a desk or spend time looking down all day.

This week, make a habit of stretching at least once during your day. Here are some neck stretches to try right now:

-Look up at the ceiling and push your bottom jaw forward to stretch the front of your neck.

-Looking forward, tip your head to the left and gently pull your head toward your shoulder using your left hand. Repeat on the other side.

For more stretches, check out: https://bit.ly/3khUCWC.

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Laughter is a great way to boost your mood! What’s your favorite TV show or movie to watch when you need a good laugh?

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Humans are extremely social creatures who need to stay connected. A lack of connection can leave us feeling anxious and depressed. So it makes sense that when we do have a chance to chat with friends, strangers, or anyone in between, we get a little shot of serotonin that boosts our mood.

This week, call someone you haven’t spoken to in a while who would appreciate hearing from you. Maybe this is an elderly family member or a friend who has moved away. If you’re not a phone person, send an email, mail a letter, or reconnect through social media.

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Some of us have developed the habit of making our bed each morning (if you’re one of these people, congratulations), the rest of us might be more inclined to brew our coffee before fluffing our pillows.

This week, if you’re someone who doesn’t regularly make their bed in the morning, try getting into the habit of it. Not only will you feel more comfortable as you crawl into a crisply tucked bedsheet, but you’ll also begin your day with a small “win” that makes you feel a sense of accomplishment.

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We can’t please everyone. That’s just a fact of life. Unfortunately, that’s harder for some people to accept than others.

If you’re someone who always agrees to help even if they don’t have the time and energy to do so, practice saying no. Do it this week. Next time someone asks you to do something and you just really don’t have the energy for it (even if it’s a small thing), say no!

Do you have a fear of saying “no” to someone? What’s the worst that could happen if you were to say no? Share in the comments.

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Singing releases the same feel-good chemicals as s*x by releasing endorphins and stimulating the release of oxytocin. Whether you’re in the shower, in your car, at your desk, or walking around your house, put on some tunes and sing along!

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Naps are NOT just for children—adults need them, too! Stress sends our bodies into overdrive, and in order to recover from that output of energy, we need to sleep! If you’re having trouble focusing, are struggling to stay awake, feel a headache coming on, or you’re just really tired, TAKE A NAP!

And don’t beat yourself up about it!

This week, schedule a time to take just a 20-minute nap. If it goes longer than that, that’s okay too.

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Go easy on yourself as you practice mindfulness. Things will become second nature with time and patience, and you will feel the progress soon!

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Whether it’s in return to someone who is ringing up your groceries or to yourself for finding the time in your day to treat yourself to 15 minutes of yoga, get in the habit of expressing gratitude openly and regularly.

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The next time you’re having a conversation with someone, try and let go of all the internal dialogue that your mind is trying to dredge up. Instead, give your full attention to the person who is speaking and try your best to empathize with their situation.

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If you’re feeling stressed or overwhelmed, your brain is probably cycling through the same pattern of negative thoughts that are causing you to feel so stressed out. Throw a wrench in that cycle by writing down whatever’s going through your mind so that the thoughts can finally be unraveled and brought to your full attention.

You don’t need to dedicate a whole journal to this. You can just scribble something on scrap paper. You can even throw it out afterward. There are no rules for journaling!

While this exercise might not FIX your issues and worries, it should undoubtedly help organize your thoughts and help you wrap your mind around them in a more helpful way.

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Take a look around. What do you see? What do you feel? What are you grateful for at this moment?

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A great way to get into the habit of practicing mindfulness is to associate the practice with physical activity. Just like Pavlov and his dog, here are a few actions you can use as a reminder to practice a few minutes of mindfulness:

- During your morning coffee or tea

- As you brush your teeth

- As you prepare your lunch

- Each time you walk through a specific doorway (like your front door)

- During walks with your dog

- While you wait for the water to boil

- While you shave your face or body

Before you know it, you’ll have mindfulness integrated into your day without thinking twice about it!

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Disorganization makes us feel stressed. Even if you wouldn’t categorize yourself as a “clean freak,” it’s highly likely that you still enjoy being in a space that’s organized and uncluttered.

Take some time this week to organize a small part of your house. Maybe you’ll walk around your home and pick up water glasses and coffee mugs and wash them. Perhaps you’ll fold or hang up clothes that are laid on chairs, dressers, and the floor. While you’re at it, wipe down your kitchen counter and maybe do a few dishes.

These small things will add up, and you’ll start feeling better about yourself and your surroundings.

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Sometimes it’s so easy to get wrapped up in our own worlds that we forget about the effect we have on those around us.

Have you ever been in a conversation with someone who wasn’t paying attention to what you were saying? It’s not so fun, is it?

Being mindful means being mindful of how we treat others, which means granting the people we care about with our full attention.

This might mean that you put the phone down more often.

This might mean being a more thoughtful listener.

This might mean taking extra care to check in with your loved ones and opening up space for them to share their feelings with you.

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