The 4 Types of Stress You Need to Know

This may sound crazy, but I love talking about stress. Now, I don’t love stress itself (I’m not a masochist!), but I do enjoy conversations around this topic because stress plays a major role in our health and overall quality of life.

Don’t believe me, listen to this: 

• 75 - 90% of all doctor's office visits are for stress-related ailments and complaints. 

• Stress can play a part in problems such as headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, arthritis, depression, anxiety, and more (source).

I’m going to guess that when you hear the word stress, feelings like overwhelm, fear, and frustrations come to mind. Or situations like a demanding job, an argument with your partner, or your car breaking down on the side of the road. 

But you may be surprised to learn that stress is more than our thoughts, feelings, and reactions to our circumstances. There are different types of stress that cause our body to activate its stress response (learn more about that here!). Many of which get completely overlooked in our conversations about stress. 

And these often unmentioned stressors may be affecting you without you even realizing it! Causing your stress levels to rise and your risk for illness to increase. We don’t want that!

This is why it’s important to understand stress in all its forms, so you can identify what’s stressing you out and putting undue strain on your body.  

Knowledge is power and once you know, you can take action toward creating your healthiest, happiest life. 

Read on to learn about the different forms of stress that throw our body out of balance and sabotage our wellness.  

What is stress? A new perspective

Most definitions of stress define it as an emotional response to an external stressor. In other words, our reaction to a threat, big or small. But there’s more to it than that. 

Stress is the body's reaction to ANY change that requires an adjustment or response and the body reacts with physical, mental, and emotional responses (source). These changes are not only triggered by our thoughts and feelings but can come from various sources which we’ll discuss in a moment. 

First, I want to touch on acute vs. chronic stress. 

These are the two major categories of stress that differentiate between “good” (unharmful) and bad stress. Keep in mind that our body is designed to handle stress, and it is quite good at it. But everything has its breaking point. 

Acute stress is momentary or short-term and usually triggered by something specific like a fast-approaching deadline. It has a beginning and an end. This is the type of stress we were built for.

On the other hand, chronic stress (the name alone sounds unpleasant!) is the long-term, dragging on-and-on kind of stress. It’s a problem because it keeps the body on high alert never giving it a chance to rest. Over time, chronic stress can have a major impact on your physical and mental health.

All stressors will fall into either of these two categories based on their duration and are important to keep in mind. Remember, not all stress is bad. A lot of stress is normal, but being able to recognize when it’s not is key.

4 Types of Stress

There are many many sources of stress that throw the body out of balance and activate its stress response. In this state the body is all fired up, ready to fight danger (perceived or real), and is working really hard to keep you safe. 

These sources of stress can be grouped into four different types: psychological, sociological, physical, and chemical. We talk a lot about the first two, but I want you to know that stress could be creeping in from these other sources as well. Let’s take a look.

Psychological 

• Emotional- anger, fear, depression, grief, poor self-esteem and confidence

• Cognitive- overwhelm, anxiety, frustration, worry, perfectionism, guilt, shame

• Spiritual- lack of purpose, meaning or joy; out of alignment with values and core beliefs

Sociological

• Poor/toxic relationships

• Lack of social connection and/or isolation

• Death of loved one

• Work environment

• Financial worries 

• Life changes like new job, marriage, or birth

• Daily hassles and to-do lists

Physical

• Injuries (acute or chronic)

• Repetitive motions such as during work

• Poor posture (text neck, slouching, etc)

• Excessive exercise or not enough exercise

• Major illness, surgery, infection

• Any health condition, autoimmune disease, allergies, hormone imbalance, etc. 

Chemical 

• Poor diet - processed foods, fake ingredients, GMO foods, sugars & highly processed oils, conventional meats, alcohol, caffeine

• Pesticides and herbicides from foods and cleaning supplies

• Conventional skincare, beauty and cleaning products

• Heavy metals (water supply, vaccines)

• Toxins through work exposure, air supply, pollution

That’s a lot, right? It’s crazy to think about how we are all bombarded with so many different stressors every day. 

Everything from the foods we eat, the products we put on our skin and use in our homes, to the air we breathe in our environments could be creating a stressful internal environment. Add that to the stressful thoughts and emotions that we experience and you may need to take a second look at how much stress your body is really under. 

What to do about it

The last thing I want to do is scare you! Yes, stressors, physical and mental, are all around us. But, the good news is our bodies are extremely resilient. Like I mentioned before, we were designed to handle stressors of all sorts. However, when stress becomes chronic, the body will eventually reach its breaking point. 

Think of each of these categories as a bucket. The more buckets are filled the more work the body has to do. If all the buckets start to overflow, the body is gonna snap! That’s when you start to experience stress-related symptoms and ultimately a full-blown illness

With stress coming at us from all of these different sources, it’s necessary to find a way to lighten the load and address the areas that are affecting us. 

First, it’s important to take stock of how much stress you’re actually under. Oftentimes we don’t feel particularly stressed emotionally, but could still be dealing with other types of stress that are affecting us in the same way. I have a quiz that allows you to see the bigger picture of how stress is impacting you. You can download my Assess Your Stress Quiz here.   

Once you have an understanding of the ways stress is impacting you, it’s time to take a good look at your lifestyle as it relates to the 4 types of stress. Which buckets are full for you? What could be throwing your body out of balance?

Consider your nutrition, any long-term illnesses, posture, products used on your body and in your home, stressful situations, or negative feelings. Dive in and start to consider these areas and the real impact they have on your health and wellness.

Don’t get overwhelmed! You might start to realize that your body is under a lot of stress, much more than you realized. The sad thing is that this is true for the vast majority of us. And many things are out of our immediate control like pollution, toxins in our food supply or even a demanding job that you can’t just up and quit.

But there is a lot that we can control, like our thoughts, diet, exercise habits, home environment, and self-care practices. Make small changes to the areas that are your biggest stressors. Small changes add up and the more you can take the burden off your body the better you will feel and the healthier you will stay.  

But sometimes it helps to get some support with making these changes and that’s exactly what I help my clients do - make targeted and impactful changes that help you feel unstoppable. That includes stress management, nutrition, movement, self-care, mindset changes, and more, according to your individual needs. 

The biggest takeaway that I want you to get from this post is that stress is not just in your head (though that is a major source for most of us). It’s also in our bodies and the environment around us. And all of these stressors add up! The result is physical, mental, and emotional symptoms and further down the line serious illness. With over 75% of illnesses being stress-related, it’s definitely an important topic to understand and explore its impact on you and your wellness. 

Why Everyone’s Talking About Mindfulness

We hear the term mindfulness ALL THE TIME. It’s become a popular buzzword in the health and wellness space, but do you know what it really is? In all honesty, I didn't. Is it meditation? Is it yoga? Is it coloring books? For a long time, I wondered what exactly is mindfulness and how do we do it?

Lately, I’ve been learning a lot about this topic and in this post I’m gonna break it down and discuss what mindfulness even is (hint: it’s not as complicated as you might think), why you should practice it, and a few different ways you can go about doing this.

What Mindfulness Is Not

Have you ever finished reading a page in a book only to realize that you have no idea what you just read? Or rushed through a task and not remembered the steps you took to complete it? Or even unknowingly come to the last bite of a meal without noticing?

This is NOT mindfulness! These are examples of mindlessness. That is, engaging in an activity while the mind is completely distracted. Sometimes called being on autopilot, we have the ability to get things done without devoting our full attention (hello multitasking!). 

Usually, when we’re engaged in mindlessness we become lost in our thoughts, contemplating the future or replaying the past. And you might be surprised to learn that we spend a large portion of our lives in this state. According to a Harvard study, 47% of the time people are thinking about something other than what they’re doing at the moment. 

That’s almost 50% of our lives spent distracted by our thoughts. Imagine all the things we’re missing out on in this mindless state! 

Mindfulness is the opposite of mindlessness. It allows you to separate from all of those wandering thoughts and become aware of the present moment. 

Mindfulness Defined

There are many definitions for mindfulness out there, but my favorite comes from Headspace, the popular meditation and mindfulness app: 

“Mindfulness is the quality of being present and fully engaged with whatever we’re doing at the moment — free from distraction or judgment, and aware of our thoughts and feelings without getting caught up in them.”

Simply put, mindfulness is paying attention. It’s noticing what’s going on around you and within you, without getting wrapped up in any thoughts or feelings.

The goal is to be able to observe whatever you’re experiencing and accept it without making any judgments (labeling as good or bad) and instead, take an attitude of curiosity and kindness. 

For example, someone cuts you off on the highway. You start feeling that anger bubbling up and you’re about to go off. The mindful way to approach this situation is to take a step back and notice what’s going on for you in that moment. What are you feeling- physically and emotionally? What sensations are you experiencing? What are you thinking (yes, try to think about what you're thinking!)? 

When you consider these questions it brings you back to the present, rather than staying stuck on that terrible driver and letting your thoughts spiral down and affect your entire mood. You are better able to control your emotions, instead of them controlling you. 

It’s no surprise that mindfulness is a very effective tool for managing mood-related issues like depression, anxiety, and stress! 

Mindfulness is not only useful when you’re experiencing extreme emotions like anger. It’s also used to find joy in the simple, often mundane, tasks we do every day. Like going for a walk, eating, even washing the dishes. Tuning in to the sensations you’re experiencing - the sights, the sounds, the feelings, the tastes - will bring about a whole new appreciation for these activities.

Mindfulness and Meditation

Mindfulness is both a practice and a way of life. Many people believe that mindfulness is synonymous with meditation and this is not the case. As we discussed above, mindfulness is simply staying present and engaging in whatever you’re doing at the time. 

However, there are activities that allow you to practice mindfulness and help you to become more mindful in your everyday life. Yoga and exercise, eating, even coloring (and other forms of creative expression) are examples of these. But the most popular mindfulness practice is meditation.

Mindfulness meditation gives us time and space to focus intentionally on the present moment, put our guard down, and tune into the body and mind. It’s a mental training practice that has been shown to literally alter the brain! Research shows that consistent meditation can cause the amygdala, the region of the brain responsible for the fight or flight response and control center for stress and depression, to SHRINK. Pretty cool!

So if you want to become more mindful in your daily life, meditation is the best place to start. I find that doing a guided meditation or using an app is a great format to learn and practice mindfulness meditation. My absolute favorite is the Calm app. I also like Insight Timer and Headspace (great for beginners) apps.

The Benefits of Mindfulness

Hopefully, by now I’ve piqued your interest and you’re a little intrigued by this whole mindfulness thing. Well, you’ll be even more interested to learn about the many benefits of mindfulness on health, wellness, and overall quality of life. 

Although it’s been written off by some as a spiritual, New Age practice, mindfulness has been widely researched and its benefits scientifically proven. 

One fascinating study identified mindfulness as the single most important factor in determining your level of happiness and life satisfaction (once all basic needs for survival are met)! Researchers found that people who focused on their present moment experience (i.e. who were being mindful) were significantly happier than those whose minds wandered away from the present moment, regardless of the nature of their thoughts (positive, negative, or neutral). 

I don’t know about you, but happiness is something I can always use more of!

But increased happiness is just one of the benefits mindfulness researchers have uncovered. Countless studies have been conducted revealing the powerful benefits of mindfulness on physical and mental health. Mindfulness has been shown to:

• Lower stress and cortisol levels
• Reduce anxiety and depression
• Improve sleep and increases energy levels
• Strengthen immune functioning
• Improve memory, focus, and attention
• Increase empathy and compassion
• Help with pain management
• Improve confidence and emotional resilience

How to Practice Mindfulness

As we discussed above, meditation is the most popular and perhaps the most effective way to develop an intentional mindfulness practice. One that will spill over into your everyday life.  

Meditation has become a very meaningful daily practice for me. I have experienced many changes in my mood, my mindset, and yes even my level of happiness and positivity! Meditation is something I highly recommend as a self-development and self-care tool.  

However, mindfulness doesn’t always have to be this formal. There are many ways you can infuse mindfulness into anything you do or experience. At any given moment you can ask yourself these questions to get off autopilot and bring your attention to the current moment:

• What do I notice going on around me?
• What feelings am I experiencing right now?
• What was I just thinking about?
• What physical sensations am I experiencing (tingling, pressure, discomfort, etc.)?

Remember to keep an approach of nonjudgment and kindness. Don’t attach any meaning, just observe.

Here are a few other mindfulness tools and techniques to try…

Conscious Breathing

At any time throughout the day stop and take a few deep breaths. Pay close attention to your body. Can you feel the cool air passing through your nostrils? Can you feel the expansion in your chest and abdomen? Tune in to the act of breathing. Try to keep your focus on the breath to help minimize wandering thoughts.

One useful tool that I use to remind myself to take these breathing breaks is the Mindfulness Bell App. Every two hours (or whatever interval you choose), a gentle bell will ring reminding me to check in with myself and breathe. It’s very helpful and keeps you consistent.

Mindful Eating

Try eating your next snack or meal mindfully. Remove all distractions and focus just on your food. Slow down and employ all of your senses-see it, smell it, feel it. When you put it in your mouth, really savor it. Chew it slowly, noticing the textures, the taste, and how it feels in your mouth.  

The 5 Senses Technique

This grounding mindfulness exercise can be done almost anywhere. It challenges you to notice what you’re experiencing right then and there through all of your 5 senses. Start by taking a few deep breaths. Then acknowledge:

• 5 things you can see (ex. phone, table, person walking by).
• 4 things you can feel/touch (ex. chair you’re sitting on, the ground under your feet, pen in hand).
• 3 things you can hear (ex. clock, music, wind, distant voices).
• 2 things you can smell (flowers, laundry detergent, lotion on hand).
• 1 thing you can taste (ex. Gum, tea, lingering taste of a recent meal)

Do this slowly, one sense at a time. You will feel yourself becoming more peaceful and mindful as you go through each sense, step by step.

These are just a few of the many ways you can practice mindfulness and incorporate it into your daily life. But keep in mind it doesn’t have to be complicated. Simply asking yourself, “what am I experiencing right now?” is a quick and easy way to practice mindfulness and bring yourself back to the now. 

So that’s mindfulness in a nutshell! Hopefully, you see that it’s not anything complicated or intimidating. It’s actually very simple and straightforward and you can customize your own mindfulness practice to fit your needs. I encourage you to start experimenting with mindfulness because the benefits of this practice are so worthwhile. And another bonus: it’s completely free!

If you’re interested in exploring mindfulness and creating a practice of your own, but aren’t sure where to start, I’d love to help! Click here to schedule a free 30 min Strategy Session to discuss how mindfulness could help you reach your wellness goals.

Overthinking: The #1 Reason You’re Not Getting Ahead

I know a lot of people who have amazing ideas and big goals for themselves and their lives. But they aren’t getting anywhere. Months, even years go by and they are no closer to bringing those ideas to life or accomplishing the goals they set. 

On the outside looking in, it’s easy to think that they’re not serious or even that they’re lazy. But this isn’t the case. 

What really holds so many of us back is OVERTHINKING!

How do I know this? Because I am the queen of overthinking! I’m absolutely speaking from experience when I say this. And it’s something that I’m actively working on. 

But since recognizing it as a major problem for myself, I’ve been noticing it all around me. It’s a pervasive issue that holds a lot of people back from reaching their full potential and living the life they want. Myself included. 

Overthinking keeps us stuck in a bubble and discontent because deep down we want more, but can’t get out of our own heads to make it happen.

So if you find yourself constantly thinking, but not making any progress then I’m talking to you! You’re not lazy or incapable, you’re just thinking too much! Keep reading to learn why overthinking is one of your biggest barriers to success and some tips to get you out of your head and moving forward.

Me vs. My Boyfriend

My boyfriend, Aaron collects Funko Pops and decided to start a Youtube channel about this hobby. 

If you’ve never heard of Funko Pops (I hadn’t before meeting him), they’re these little bobblehead-looking figures that are made to look like characters from film and tv, sports, video games, politics and everything in between. Check out this video that I actually made an appearance in!

The idea came to him while we were traveling in Barcelona. A day or two after we got home and the jetlag settled, he made his first Youtube video using just his phone. 

Fast forward about a year and a half later, he has 7k subscribers (on a pretty niche channel), has monetized his channel, has gotten sponsorships, has fans supporting him and sending gifts, has made friends across the country, and has been invited to conventions. So much has come from him taking that first step and getting started. 

And I can tell you for a fact, he did not put a lot of thought into it, at least not at first. Yet he’s been able to grow and evolve to where he is now. 

Now let’s talk about me...

I had the idea to start a blog in 2017. Did I start right away? No.  

Instead, I spent endless hours researching and brainstorming. What’s the best platform? What’s my niche? What’s the best blogging theme? What should I write about? What should I call it? 

I spent so much time thinking about the blog that it took me months to write and publish my first blog post. And when I finally did, I didn’t advertise or tell many people. I just dipped my toe in the water, instead of diving in. 

In the following year, I put out a few blog posts, but never remained consistent. And to show you the extent of my overthinking...I even purchased a blogging course that further supported my overthinking and delayed me actually doing the work, i.e. writing and publishing blog posts. 

Fast forward to today, I am finally consistent with blogging. I'm sharing my posts and getting some traction with it. But I can’t help but wonder where I would be if I had just gone all in three years ago with my blog. Who knows where I’d be.  

But one thing I do know is I would have learned a heck of a lot more than I did filling up Pinterest boards with blogging tips and even taking a course! 

So who would you rather be in this scenario, Aaron or me??

The Problem With Overthinking

Let’s first talk about thinking versus overthinking. Just to be clear, I would never suggest jumping into something without taking the time to think it through. Thinking in the form of brainstorming, planning, problem-solving, and reflecting is a crucial first step in anything you want to pursue. 

In the short-term, thinking is extremely beneficial. You gain new ideas, perspectives, and insights. It’s an energizing process. It creates excitement and inspiration, fosters creativity, promotes innovation, builds confidence, and ultimately increases your chances of success. 

But in the long-term, prolonged thinking does the opposite. It becomes de-energizing. All the planning and researching becomes draining, stressful and anxiety-producing. This is overthinking. 

You’ve heard of analysis paralysis? The more you analyze a situation, the more overwhelmed you become by all the possible options and outcomes, and the less likely you are to make a decision and move forward. 

This is the biggest problem with overthinking. It keeps you from taking action and delays your progress. It’s no surprise that overthinking goes hand in hand with procrastination. 

This cycle is counterproductive because taking action (actually doing that thing you keep thinking about) is where you end up learning the most. Overthinking just delays the real, hands-on learning which is both valuable and necessary.

Ultimately, when you overthink, you’re jeopardizing your success because the more you think, and plan, and research, the less likely you are to ever take that first step to get started!

Why You’re Overthinking

There are many surface-level reasons you might be overthinking and stuck in analysis paralysis. But when it comes down to it, the root of it all is fear. 

And know that there’s nothing wrong with that. It’s completely normal to be fearful of the unknown when preparing to try something new. But it’s important to be aware of it. Once you recognize your fear and where it’s coming from, you can tackle it head-on.

According to Jay Shetty, there are four main sources of fear:

• fear of failure,
• fear of not meeting expectations,
• fear of a lack of ability, and
• fear of regret. 

Thinking about myself and my blog, I had a lot of fear coming from all of these sources:

Fear of failure - What if it didn’t work out? What if no one reads it?

Fear of expectations - What if my blog didn’t look as professional as all the other blogs I was reading?

Fear of ability - What if my writing skills weren’t up to par?

Fear of regret - What if it ends up being a waste of time? Then again, what if I don’t do it and miss out on a great opportunity?

These were some of the thoughts that were going through my mind at the time. A lot of “what if” that were all rooted in fear. And these thoughts kept me stuck, constantly seeking out more information so I could feel prepared and less scared to get started. 

Think about which of these four sources is affecting you and holding you back from taking real action. 

How to stop overthinking

If you’re a chronic overthinker (like I tend to be), the habit can be hard to break. But if you’re willing to get a little uncomfortable, do some inner work, and be open to challenges, you don’t have to let overthinking hold you back from success. To stop overthinking, here’s what you need to do:

Dissect your fears

We talked about the four main sources of fear. Ask yourself, what are you afraid of? And dig deep to uncover where the fear is coming from. Spend some time dissecting your fears so that you fully understand what’s causing you to ruminate and remain stagnant. 

I recommend journaling or writing down your thoughts on this in some format. Writing allows you to better process and organize your thoughts and feelings. Or talk through your thoughts with someone you trust.

Here are some questions to consider:

• How is fear affecting my behavior?
• What feelings or experiences am I trying to avoid by not taking action on my goals?
• Which of the four sources of fear is affecting me the most?
• Where does this fear come from?
• Have I experienced this fear in other situations?
• Is this fear rational?
• If I didn’t have this fear, what would I do?

Once you have a deep understanding of where your fears are coming from, the next step is to rationalize them.  

Here’s an example:

Let’s say you want to start a side-hustle selling jewelry, but you don’t believe you have the time to commit to it right now. Instead, you spend your free time researching jewelry designs, reading about other jewelry businesses, watching Youtube videos about entrepreneurship, etc. You say you don’t have time, but you are spending the time you do have thinking and learning about it. What’s really going on? 

Maybe you’re worried about your skill level; maybe you’re concerned that if you spend the little time you have and it doesn’t work out it’ll have been a waste; maybe you're scared that no one will buy your jewelry and it will be a total flop. 

These are just a few examples of the different types of fears that can come into play. 

Let’s say you fear that no one will buy your jewelry. To rationalize this fear, question why you think that. What evidence do you have that no one will buy? (None.) How can you find out whether anyone will buy it? (Try and see). 

Questions like these allow you to challenge your fearful thinking and bring you into a more logical headspace where you can make sound decisions. 

Create a deadline

Remember planning is essential. You have to take the necessary time to flesh out your idea, understand any constraints, and develop a plan of action. However, without any deadline, the planning phase could go on forever!

Have you ever heard of Parkinson’s Law? “Work expands so as to fill the time available for its completion.” This is very true. If you give yourself a month to research a jewelry vendor, for example, it’ll take you a month. If you give yourself a week, it’ll take a week.

The more time you give yourself to think and plan, the longer it will take you, and the more likely you are to cross over into overthinking territory. 

I’m the kind of person that works better under pressure. I need to have a deadline prompting me to get things done. Setting a deadline for yourself is a very effective way to combat overthinking. If you know you have to take action by a certain date, then you are going to be much more focused, targeted, and productive with your planning and preparation. 

Even better, make your deadline official. Write it on your calendar, post it on the fridge, tell friends or family about it. You could even recruit an accountability partner to help you stay on track. 

Whatever it is you commit to, make sure it’s reasonable. If you don’t know anything about jewelry, giving yourself a week to start your whole business is unrealistic and will only lead to frustration. Always try to give yourself easy wins so that you are encouraged to keep moving forward.

Start before you’re ready

Most of the time we overthink because we don’t feel prepared. We don’t think we have what it takes yet. Whether it’s having the knowledge, the skills, the network, the talent, the (fill in the blank).  

There’s an element of self-doubt that comes with overthinking. And we assume that we need to overcome that self-doubt in order to get started on our goals. That we need to wait until we have enough knowledge, skills, network, etc to move forward. 

You’re probably thinking to yourself, you’re just not ready. 

But let me tell you a little secret: being ready is a myth. You’re never going to be 100% ready for anything in life. No matter how much learning and researching you do, you can’t avoid the unexpected. You don’t even know what you don’t know. You will learn the most through your own experience and active engagement in whatever it is you want to do. 

I’ve learned so much more about blogging by actually blogging. And I build more comfort and confidence the more I do it. 

When you start before you’re ready, as hard and uncomfortable as it may feel, you slowly remove self-doubt because you’re giving yourself the chance to prove (to yourself) that you can do it. And even when challenges arise, you see that you can handle them. You start to trust yourself and increase confidence in your abilities. 

Pushing yourself to take action, even when you don’t quite feel ready is one of the best ways to get out of your head and stop overthinking.

As you can see, overthinking is a major obstacle to accomplishing your goals and fulfilling your biggest dreams. It creates a lot of unneeded stress and anxiety and holds us back from living the life we really want. And this stress and dissatisfaction can trickle down and affect other areas of life, compromising our overall well-being. If you’re interested in working on reducing feelings of overwhelm and stress so you can finally make progress on your goals, I’d love to help! Click here to schedule a free 30 min Strategy Session.

How to Increase Productivity During Challenging Times

The week following the murder of George Floyd was a blur. I was wrapped up in the news footage, media reporting, and social media commentary for days on end. It was tiring, it was stressful, it was upsetting, it was encouraging. A roller coaster ride of emotions that you may have experienced as well. 

I found it almost impossible to focus long enough to be productive and make real progress on the goals and tasks I had set. I was mentally exhausted and my mind was racing with all the information I was processing in such a short amount of time.

I must say, I’m so encouraged by all of the outcry and the shifts that we are already seeing in this fight for justice and racial equity. I think it’s amazing the way that some individuals, brands, and companies have become advocates and are speaking out, protesting, conversing, learning, and making policy changes.   

I believe these things are essential for creating a world that is not only fair but safe for us all to live in. And I think getting involved in whatever way you see fit is important, whether that’s out on the frontlines protesting or having meaningful conversations at home. 

However, we also can’t lose track of our own purpose and goals. We still have to find a way to get stuff done and continue moving forward, even in the current climate that we’re in. 

It was difficult for me to muster up the energy and motivation to work at the same pace I was before these recent events. But I knew I had to continue building my health coaching business, putting out helpful content, and showing up fully present for my clients.

If you, like me, have been having trouble getting back into the swing of things with everything that’s going on in the world right now, I have a few tips to help you increase your productivity in a healthy, balanced way. Whether you’re working a 9-5 job, are an entrepreneur, have a side-hustle, or are working on a passion project, these tips will help you feel more motivated, present and effective while you work.

1. Give yourself time to process

A lot is happening right now and it may affect all of us differently. But it does affect us in some way and it’s important to acknowledge that. Giving yourself the time and space to process how you’re feeling and make sense of what you’re experiencing will cut down on the mental noise that’s blocking your concentration. 

Some people’s first response to challenging times such as these is to dive deeper into their work to avoid what’s going on externally. This kind of forced productivity isn’t helpful and can lead to burnout. You have to work harder because you’re not fully present and won’t produce your best work as a result. 

I can’t recommend enough to take time for reflection as it helps to clear your head and allow you to focus on a task without distracting thoughts and feelings constantly coming up.

Some ways to do this are journaling, meditating, or talking with someone you trust.

I’ve found journaling to be particularly useful in allowing me to get all my thoughts down on paper and out of my head. Otherwise, I tend to ruminate on things that are bothering me and it makes it hard to focus on other tasks I have to do.

2. Limit exposure to triggering content

It’s hard to turn on the news or log into social media without being exposed to emotionally-charged content about the current social/political/racial turmoil. There’s nothing wrong with staying informed and engaging in discussion.  

However, it can quickly become information overload and start to affect your peace of mind. And it’s very hard to get things accomplished in this frame of mind.

I found myself feeling overwhelmed and mentally exhausted by all that I was watching and reading. To the point where I was developing headaches from scrolling through my Instagram feed. As much as I wanted to keep up with the newest developments, I quickly realized that staying glued to my phone or TV wasn’t supporting my mental health or productivity. 

Setting boundaries around what types of content I was consuming, how much time I spent on social media, and even the conversations I was having with others helped me to protect my energy and focus on other things besides the latest controversy. 

3. Turn down your stress response

When we are experiencing a stressful event that brings about feelings like worry, fear, anxiety, or anger, the body interprets this as a threat and activates your stress response.  

You are now in fight or flight mode where all of your resources (blood, oxygen, and energy) are sent to the areas that are needed to help you battle or escape what your body believes to be a dangerous situation.  

Your body is no longer focused on giving you the brainpower you need to finish the tasks on your to-do list.

Additionally, staying in this state is taxing on both the body and mind. Prolonged periods of stress can cause physical symptoms like headaches, stomach aches, muscle tension and body aches, and psychological symptoms like anxiety, brain fog, and lack of concentration. All of which make it extremely challenging to focus and get things done. 

You want to get your body out of fight or flight mode and into a state of rest and recovery. This is where your body returns to its normal state and you can function at your best.

To do this you want to do calming activities that allow you to slow down your breathing and give your body the feeling of safety and security.  

Some relaxing activities to try are: 

• Deep breathing exercises
• Meditation and mindfulness practices
• Light exercise, like yoga or a walk in nature
• Aromatherapy 

4. Create a schedule

It’s very easy to get off task and go down a rabbit hole of social media scrolling or news binging. Creating a schedule for how you want to structure your day is a useful way to avoid this and increase productivity. 

This is a strategy that I started using weeks ago and has proven very effective at keeping me focused and on task, especially right now where there are so many things taking up my attention. 

I use Google Calendar to time block my days. That is, writing down when and for how long I’m going to work on each task for the day. I include my work tasks, meals, and other activities I want to do that day.  

You can do this on any calendar app, a planner, or a blank sheet of paper. The important part is to make it realistic, something that you can stick to. And don’t forget to schedule your breaks throughout the day. Downtime is just as important as work time. 

Having my tasks written down helps trick my mind into staying on schedule and getting more done. Of course, it’s not always perfect, and sometimes I get off track. But I’ve found that reminding myself of what I want to do and designating time to do it, helps me actually get it done. 

5. Go easy on yourself

Beating yourself up about not getting enough done or being distracted or not measuring up to your usual standards isn’t productive. Things that are going on around you, in your own life, in your community, country or the world do have an effect on you. You’re not a robot. Things that you see and experience impact you. And it’s unreasonable to expect things to go right back to normal right away.

Remember everyone’s different. Different things affect different people in different ways. Comparing yourself and your level of productivity to someone else is also counterproductive. It doesn’t get you any closer to checking off your to-do list or achieving your goals. 

Be patient and gentle with yourself. The more you push and force yourself to be productive the more likely you are to feel burnt out and the less you’re likely to get accomplished. 

Productivity is important because we all have a unique job to do in this world, no matter what industry you’re in. However, creating a balance of work and downtime that allows you to process all the thoughts and emotions that may arise is essential. These tips have helped me find a healthy balance of staying informed, prioritizing my mental health, and getting work done. And I know they will help you too!

If you’re interested in learning more about managing stressful situations and remaining productive this is something that I work with clients on one-on-one. I would love to discuss a plan for you in a Stress Less Strategy Session. Book your free call here.

Easy-to-Make Nut Butter Energy Balls

I am a huge snacker and over the years my snack preferences have changed a lot. One of my old favorites used to be Cheezits...don’t judge!

But now I’m a lot more particular about the snacks I choose. I look for snacks that actually have something to offer besides just (artificial) flavor. I’m talking about real nutrients as opposed to empty calories, ingredients that give lasting energy not just a quick burst, and of course, they have to taste good too.

One of my favorite snacks that checks all the boxes are these delicious nut butter energy balls. They’re packed with healthful ingredients, perfect for an afternoon pick-me-up or really any time of day.  And what I love most about them is that they are easy to make, no fancy equipment or baking required and they can last for days in the fridge, making them a great meal prep option. 

What’s inside

These nut butter energy balls are made with simple, clean ingredients. Many of which you probably already have in your kitchen:

• Oats

• Any nut butter of your choice (I used the Costco brand mixed nut butter made with a few different nuts and seeds)

• Chia seeds

• Ground flax seeds 

• Maple syrup (can substitute honey or another sweetener)

• Coconut flakes, unsweetened

• Chocolate chips (I used Lily’s no sugar added chocolate chips, give these a try if you see them at your grocery store. They taste exactly like the regular ones!)

• Cinnamon

These are what I had on hand, but you can customize it to your liking by swapping out different ingredients. Here are a few other ideas to try:

• Any kind of nut or seed butter

• Dried fruit (raisins, cranberries, goji berries)

• Chopped nuts 

• Seeds

• Cereal 

• Cocoa/cacao powder

• Other spices like vanilla, nutmeg, etc.

How they energize

If you read my last blog post, 5 Reasons You Have Zero Energy, then you know that diet plays a major role in keeping our energy levels up and stable. We need a balance of carbs, protein, and healthy fat to fuel us throughout the day. 

But you’re going to reach the point where you could use a little energy boost and that’s when the right snack can be just what you need. 

But what is the right snack? The best snacks are those that have a combination of macronutrients (carbs, proteins, and/or healthy fats) because they give you a natural and sustained energy boost.

Carbs are the body’s primary source of energy, which it breaks down into glucose. But when you have a meal or snack that’s all carbs, especially simple carbs, the body is going to quickly convert it to glucose causing your blood sugar and energy to spike. The problem is you’ll quickly come back down and experience an energy crash. 

But you can avoid this by pairing carbs with a protein and/or healthy fat source. The protein and fat slow down this conversion process and stabilize your energy levels.  They also keep you fuller for longer, so don’t need as much to feel satisfied. 

These nut butter energy balls are giving you complex carbs from the oatmeal, protein, and healthy fat from the nut butter chia seeds and flaxseeds, plus lots of fiber which also keeps you full. And on top of that, you're getting nutrients like iron, magnesium, manganese, vitamin e, vitamin a, vitamin b-6, omega-3 fatty acid, and more. 

Why they’re so good!

1. They’re made with wholesome ingredients that you don’t have to feel guilty about, but still taste amazing!

2. There’s no refined sugar, so this snack won’t spike your blood sugar and cause you to crash later in the day.

3. They’re surprisingly filling because it has a balance of protein, complex carbs, fiber, and healthy fats to keep you satisfied.

4. They’re easy to make and can be customized based on what you have in your pantry.

5. Will satisfy your sweet tooth and cut down on sugar cravings. 

6. It’s convenient and you can take it on the go.

I know you’re going to love these just as much as I do. And they taste way better and are much better for you than anything you could buy at the store.

Nut butter balls

Ingredients

• 1.5 cups old-fashioned oats

• 1 cup nut butter of your choice, smooth (peanut, almond, cashew, etc.)

• ⅓ cup maple syrup

• 2 tbsp chia seeds

• 2 tbsp ground flax seeds

• ⅓  cup sugar-free chocolate chips 

• ¼ cup unsweetened coconut flakes

• ½  tsp cinnamon

Directions

1. Combine nut butter and maple syrup in a large bowl and stir until fully mixed.

2. Add all other ingredients to the bowl, stir well until fully incorporated.

3. Cover your bowl and leave in the refrigerator for 30 min.

4. Remove from the fridge and form balls by scooping out and rolling with your hands (about 2 tbsp or 1-inch diameter).

5. Enjoy! Store in an air-tight container in the fridge.

I hope you give these a try.  Happy snacking!

5 Reasons You Have Zero Energy

If I could wish for anything in the world, it would probably be more energy! Well, let’s be real, first I would wish for a billion dollars! But the second thing would be infinite energy. With it, I could be more productive, get more accomplished, have more time to do the things I love and spend with the people I care about. 

Maybe you can relate to feeling like you could do so much more and be so much further along on your goals if only you had the energy to do it.

For me, feeling constantly tired and sluggish has been an ongoing struggle. I first recognized it as an issue way back in high school and since then I’ve seen many doctors over the years trying to get to the bottom of my consistently low energy levels. Unfortunately, I didn’t get any definitive answers. According to them, nothing was medically wrong. 

So I pretty much resigned myself to the fact that it was something I’d have to live with (and compensate for with lots of coffee).

But after diving into the world of holistic health and experimenting on myself with various diet and lifestyle changes, I’ve found that there are many things that impact our energy levels that are within our control.  

Of course, check with your doctor first to rule out factors like vitamin deficiencies or other conditions that cause fatigue (e.g. anemia or hypothyroidism). 

But if everything checks out and you’re still feeling exhausted all of the time, then read on because one or more of the following could be the reason your energy levels aren’t where you think they should be. 

1. Your sleep is off

Let’s get the most obvious one out of the way. If you’re not getting enough quality sleep where your body can fully rest and repair itself, then it’s no surprise that you’re tired. If you’re not getting the recommended 7-9 hours of sleep, then that should be your #1 priority. 

I hear a lot of people online saying things like sleep is overrated and they’ll sleep when they’re dead. And I think that’s a really sad commentary on how much we as a society are obsessed with working and hustling at the expense of our health and wellbeing!

Sleep is extremely important. It’s essential not only for building the body back up so that it can perform physically and mentally every day. But a lack of sleep can lead to health issues like obesity, a weakened immune system, depression, and chronic conditions like diabetes, heart disease, and cancer (source).

But it’s not just about the amount. It’s also about the quality. For years I slept for well over 8 hours most nights, but would still wake up feeling exhausted and barely able to get out of bed. This was because my sleep wasn’t deep or restful. During deep sleep the body encodes new memories, detoxifies, and gets you ready for the next day. 

If you have trouble falling asleep when you go to bed and wake up multiple times throughout the night your sleep quality is suffering. Here are some things that affect sleep quality and keep you tired even when you’re getting the right amount of rest. 

• Screen time before bed (blue light from the screens of electronics like phones and laptops throw off the body’s natural circadian rhythm and keeps you feeling wide awake before bed) 
• Napping during the day
• Inconsistent sleep schedule
• Heavy meals before bed
• Caffeine in the latter part of the day
• Alcohol 

2. Your diet isn’t fueling you

Food is our main source of energy, so of course diet plays a major role in how energized we feel. We know the importance of having a balanced diet filled with whole grains, proteins, healthy fats, and lots of vegetables and fruits because it fuels us the most. 

There’s so much to discuss when it comes to diet and it varies from person to person. Some people feel great on a plant-based diet. Others swear by paleo. It takes a little experimentation to find out what types of foods make you feel your best. 

The goal is to stick with foods that fill you and give you sustained energy without weighing you down or making you feel sluggish. Start paying attention to what you eat currently and how you feel afterward.

You can’t go wrong with eating more real, whole foods that give your body the vitamins and minerals it needs to function and keep you alert. Iron is a particularly essential vitamin when it comes to energy and a lack of it will leave you feeling depleted. Include more iron-rich foods in your diet like beans, whole grains, nuts, leafy greens, and red meat. You could also consider taking an iron supplement (but check with your doctor first).

On the flip side, cut down on processed and sugary foods. Processed foods tend to contain high amounts of sugar as well as other chemicals (preservatives and artificial flavorings) that 1) don’t offer any nutritional value and 2) spike your blood sugar which, in the short term, will lead to an energy crash. In the long term, blood sugar spikes can lead to insulin resistance and diabetes, but that’s a whole nother issue! You want to keep your blood sugar stable because this will provide consistent energy instead of highs and lows throughout the day.  

3. You’re Dehydrated

Our bodies are over 50% water. Pretty much every organ, including our brains, need water to function properly. It helps regulate body temperature, flush out waste, lubricate joints, and keeps muscles energized. If you find yourself tired all the time, take note of how much water you drink on a daily basis. 

How much water is enough? It varies from person to person based on size, amount of physical activity, illness, and other factors. Some people go by the 8 cups a day rule. I have been following the half your body weight in ounces rule (eg. if you weigh 160 lbs, you would drink 80oz of water daily). And that’s been a game-changer for me. 

What’s helped me get into the habit of drinking enough water is having my water bottle with me at all times, setting a goal to drink at least 3 full bottles and tracking how much I drink (there are many apps that do this or you can write it down in a journal), and flavoring my water with lemon and other fruits and herbs. 

Wondering if you’re getting enough water? Aside from fatigue, these are some other signs of dehydration you might be experiencing:

• Dizziness or lightheadedness
• Headaches
• Darker colored urine
• Dry mouth
• Extreme thirst

4. Your exercise routine isn’t working for you

There were times when I didn’t exercise at all and felt constantly tired. There were times when I was in the gym 5-6 days a week and felt constantly tired. It took some time for me to find the sweet spot where my exercise routine was energizing me rather than completely wiping me out. 

Many studies have shown the benefits of regular exercise for boosting mood, energy and sleep quality. But one, in particular, conducted by the University of Georgia found that students who did light, 20-minute exercises 3 times a week experienced major improvements in their daily energy levels and fatigue after 6 weeks. And this was even greater than the alternate group that did more intense workouts. 

This highlights the value of adding some kind of movement practice to your weekly routine. And the good news is it doesn’t have to be extremely intense. In fact, short bursts of exercise have been shown to be even more effective for waking up the body and mind than extended, rigorous workout sessions.  

5. You’re drinking too much caffeine 

In moderation caffeine does give you that boost you need in a pinch. It provides a short burst of energy by kicking the nervous system into overdrive and releasing feel-good hormones that improve mood, concentration, and productivity. But over time, caffeine can overstimulate your adrenals and lead to exhaustion.

I used to be a HUGE coffee drinker! I had multiple cups a day and pretty much relied on it to get through the day. I now know for sure that it was contributing to my ongoing fatigue.

The problem with caffeine is that it’s easy to build up a tolerance to it, needing more and more to have the same effects. Your body does start to rely on it and your natural energy levels are altered because your body no longer needs to produce its own energy.

And when you start having coffee later in the day (even up to 6 hours before bed) it impacts your sleep. It becomes harder for your body to relax and wind down before bed and can throw off your biological clock. You start to naturally fall asleep later and take longer to go into a deep sleep, which is the most reparative time for your body. 

Bonus! 6. You’re mentally and emotionally drained

Physical concerns like diet, hydration, movement, and sleep are an important first place to look to address low energy and fatigue. But sometimes there is a mental component to it as well. And I can definitely speak from experience on this. When you’re feeling unmotivated, unhappy, or generally unexcited by life, it affects how you feel physically--it’s draining.  

The mind-body connection is real! Your body takes cues from your thoughts and feelings and responds accordingly.

Have you ever noticed that it takes so much longer and requires so much more effort to do the things we don’t like? While the things we enjoy seem effortless and time just flies.  

In life, obviously you can’t always do what you want when you want. But constantly doing work you hate, feeling bored, or lacking inspiration eats away at your energy reserves. Having something to look forward to--whether that’s a promotion, a business, a hobby, or a trip--helps to perk you up. It also gives you the motivation to work on the physical causes of fatigue that we discussed above. 

Stress is another energy destroyer. When you're stressed, your body enters fight or flight mode. Your energy is literally taken and distributed to only the essential areas, leaving little left over for your day to day activities. Feelings of fear, worry, and anxiousness can all trigger this stress response and leave you feeling mentally and physically exhausted.

In today’s busy, constantly-on-the-go world, we need all the energy we can get! If you struggle with low energy, I know just how frustrating it can be. But there is a reason for it and there’s something you can do about it. When you find your energy levels shrinking, look to your sleep, diet and water, exercise, caffeine consumption, and mental/emotional state. Addressing these will do wonders for your energy and your overall health. 

Do you feel tired all the time? What has helped you the most to increase your energy levels? Let me know by leaving a comment below.

Why You're Breathing Wrong and How to Get it Right

Breathing is something we rarely have to think about. Our bodies do a good job of handling that for us.

But what if I told you that you were doing it all wrong!

According to breath expert, Dr. Belisa Vranich, nine out of ten adults are not breathing correctly. That is, the way we are anatomically designed to breathe for full oxygen consumption. And over time this improper breathing can impact our health and wellbeing. 

I’ll be the first to admit that I’m guilty of breathing incorrectly. But the good news is that you can easily learn how to breathe the right way.

In this post, you’ll find out if you too are guilty of breathing incorrectly (and I’m 90% sure are), as well as why and how to change it. 

Vertical vs. Horizontal Breathing

First, let’s find out what kind of breather you are. For a moment I want you to observe your breathing. Sitting up straight, take a few deep breaths. Notice where you feel the most movement. Is it your upper chest and shoulders that rise and fall as you inhale and exhale? If so, you’re in good company as this is how most of us breathe.

This is called vertical, or upper body breathing, and unfortunately, this is the wrong way to breathe. Sorry to break it to you!

On the other hand, if you feel your belly expand and contract while your chest and shoulders remain mostly still, congrats! You are a horizontal breather and you’re doing it right. 

Now, you’re probably thinking: how can there be a right and a wrong way to breathe?? Especially since breathing is something that, for the most part, we’re not involved in. The body handles it without much thought from us. 

The difference between these two ways of breathing is that one is the way we were anatomically designed to breathe and the other is how we’ve learned to breathe over time. 

If you look at the way a baby breathes or even your pet, you’ll notice that it’s their stomach that moves up and down, not their chest and shoulders, when they are breathing. This is the way we are made to breathe. We’re born breathing this way, but something happens along the way that causes a change in our breathing habits.  

But this change isn’t our fault. Our modern lifestyle has made it extremely difficult to maintain horizontal breathing. The shift from horizontal to vertical breathing generally happens between the ages of 5 to 10 and there are a few factors that contribute to this.

1. Developing poor posture - sitting all day in school, hunching over a desk, and lugging heavy backpacks all have an impact on posture, which in turn affects the way that you breathe.
2. Restricted stomach movement - you can’t breathe with your belly if it’s unable to move. Self consciously sucking in the stomach, wearing tight clothes, or even clenching your abs to in hopes of building core muscles all make horizontal breathing impossible. The air remains in the upper chest because it has nowhere else to go. 
3. Stress and anxiety - when you’re under stress one way the body reacts by speeding up your breathing with short, shallow breaths that only reach the upper lungs. Over time, this becomes a habit and leads to vertical breathing. 

The Problem with Vertical Breathing

Ok, now you’re probably thinking: well I’ve been breathing this way for pretty much my entire life and I’ve been getting along just fine. What’s the big deal? Why change now? 

Although it’s not a matter of life and death, there are many problems with vertical breathing to consider. 

First, if you suffer from a lot of shoulder and neck pain that just won’t go away, your vertical breathing is likely contributing to your discomfort. Vertical breathing puts unnecessary strain on the shoulders and neck from overuse.  

These muscles weren’t designed to be used in the breathing process. We have another muscle that is pretty much dedicated to this process which we will talk about in a few. But instead, your shoulders and neck are constantly in motion and over years or decades this can lead to a lot of pain and discomfort. This paired with our sedentary lifestyle of sitting at a desk all day is a bad combination. 

Also keep in mind that the biggest, most oxygen-rich part of your lungs is the lower section toward the bottom of the rib cage. When you breathe vertically, you only use the top part of your lungs and this significantly reduces the amount of oxygen you can take in. You’re forced to take shorter, more frequent breaths to try to get the necessary amount of air. 

Remember, the body needs oxygen to function. It’s needed for cell regeneration, energy production, immunity, and more. So getting enough air is a pretty big deal.

Not only this, vertical breathing actually puts stress on the body. When you are taking these short, shallow breaths, the brain gets a message from the vagus nerve and interprets this as a sign of stress.  

This activates a series of reactions, switching on the sympathetic nervous system, sending out stress hormones, and putting the body in fight or flight mode. This happens even if you’re not experiencing any stress on the outside. When the body is constantly in the middle of this stress response, it creates a host of other issues like digestive disorders, sleep disturbance, weight fluctuations, and even chronic illness.

Want to learn more about the impact of stress on the body? Check out my detailed blog post on this topic. You can find that here! 

Horizontal or Diaphragmatic Breathing

Like I mentioned earlier, horizontal breathing involves your stomach expanding and relaxing as you inhale and exhale.  

This type of breathing has various names. You may hear it referred to as abdominal or belly breathing. But it’s most commonly known as diaphragmatic breathing because of the involvement of the diaphragm, a key muscle in the breathing process.

The diaphragm is a dome-shaped muscle right under the lungs. When we breathe in, the diaphragm contracts and moves downward, allowing the lungs to fully expand. This downward motion into the abdominal region is what causes the stomach to expand as well. 

Benefits of Diaphragmatic Breathing 

• Stress reliever - allows the body to relax and turn off the stress response, calming the body and mind and lowering the risk of stress-related conditions.
• Lowers heart rate and blood pressure
• Provides ample oxygen to support cell functioning
• Relieves pain
• Helps to improves posture

How to Breath Diaphragmatically

For most of us, diaphragmatic breathing doesn’t come naturally. It’s something that we have to relearn and practice. To try diaphragmatic breathing follow the steps below:

1. Lay flat on your back with your knees bent.
2. Place one hand on your upper chest near your heart and the other hand on your belly right below your rib cage. 
3. Breathe deeply in through your nose and imaging carrying the breath into your lower belly. You may have to force your abdomen to expand at first as you get used to this way of breathing. You should feel the hand on your stomach rise on the inhale, while the hand on your chest remains relatively still. 
4. Breathe out (through either nose or mouth), begin to tighten your abdominal muscles, and let your stomach sink back to its original position. You should feel your belly hand lowering and again your chest remains relatively still. 

This will take some getting used to. I once did this exercise with a client and she commented that it felt bizarre! But that just shows how out of touch we are with our natural breathing process. 

If you are having difficulty with getting the rhythm of the stomach movement and the breath, one thing you can try is breathing out first. Get rid of all the air and you will feel your stomach sink in. Breathe in after and you will feel your stomach fill with air and rise. That is the motion that you want to replicate. 

Of course, you can also practice diaphragmatic breathing when upright and seated. But it is easier starting out to feel movement laying down. 

Practice Makes Perfect

We’ve been breathing with our chests for so long, it’s not something we can just switch off. Diaphragmatic breathing is something that will take some practice. You can also use it as a relaxation tool, specifically when you are feeling anxious or stressed to help your body and mind calm down. 

I practice diaphragmatic breathing whenever I remember! These are some key time that I try to focus on it throughout the day:

• Anytime I’m feeling stressed or anxious
• During meditation
• While eating (relaxation helps with digestion)
• Before going to sleep

You can also incorporate restorative breathing practices into your routine such as yoga, tai chi, meditation, and other forms of breathwork. These will encourage your body to get into the habit of breathing deeply and diaphragmatically.

Even though it’s not something we think about often, breathing is critical and more complex than we realize. Breathing gives us the oxygen we need for survival, but also, when done correctly, serves as a useful tool for regulating our wellness. 

It takes some practice to breathe diaphragmatically, but even just incorporating it a few times throughout the day will have major benefits on your body and mind. Give it try!

My Morning Routine for Peace, Positivity, and Productivity

Let me start by saying I am not a morning person! Getting up at the crack of dawn and starting my day before the rest of the world has never been a sustainable option for me. So if you're anything like me, no worries! You can still create a morning routine that gets your day started on a peaceful, positive, and productive note.

I'm not gonna lie, I've struggled for years to create maintain a morning routine. A couple of years ago I was inspired after reading "The Miracle Morning." A great book all about the benefits of incorporating a morning routine and some best practices. I was so pumped to start my own morning routine and found myself waking up at 5 am to do about ten different tasks. 

To make a long story short, that did not last. 

Nevertheless, I did see the value in it, I just needed to tweak it and find something that worked for me. And that’s exactly what I recommend you do too. 

Now, because we are in the midst of this global pandemic and are quarantining at home, I decided that this was the ideal time to commit to doing a morning routine. In a time where all the days are running together and things are just weird in general, I thought this would give me some structure, bring a sense of calm, and aid in my productivity throughout the day.  

And honestly it has! What I love about morning routines is the feeling of accomplishment that you get after completing it. I love having that positive energy early in the day. 

That’s why I want to encourage you to create and stick to (the tricky part) a morning routine. Especially right now as a way to keep you grounded and bring more positivity to your day. We need all the positive vibes we can get!

So! If you’re interested in doing so, read on to learn about my current morning routine as well as tips and ideas for creating your own. 

My Morning Routine

When creating my morning routine, I thought about the things that I wanted to do daily but often wasn’t getting around to. Most of these were things I was already doing, but making a routine around them allowed me to prioritize getting them done on a daily basis.

My routine consists of the following activities:

• Oil pulling
• Gratitude
• Reading
• Drinking water
• Yoga or stretching
• Meditating
• Eating breakfast

This may seem like a lot, but as you'll see, many things take just a few minutes and also overlap.

Oil Pulling

Okay, you might be wondering what this is! Oil pulling is an ayurvedic oral health technique that involves swishing oil around your mouth kind of like mouth wash to kill harmful bacteria. Some of the benefits of oil pulling, specifically with coconut oil, include preventing bad breath, cavities and inflammation, whitening teeth, and improving gum health. It has also been said to reduce inflammation and support detoxification throughout the entire body (source).

On my nightstand I keep my coconut oil in a Tupperware container. And the first thing I do when I wake up is to take a tablespoon of oil and swish it around for about 20 minutes. This can be challenging! If you’re interested in trying it, start with 5 minutes and work your way up. Don’t swallow it. While I am oil pulling, I do my gratitude practice and reading.

Gratitude

There are many benefits to incorporating some time in your day to reflect on the good things and remind yourself of all that you have to be grateful for. It’s the ultimate mood booster. While I’m oil pulling, I write down 1-3 things I’m grateful for in my bullet journal. 

I used to use the Five Minute Journal to do this, but recently adopted the bullet journaling method and have everything contained in there. This takes about five minutes and then it’s on to reading.

Reading

I love reading and I have quite of few books on my To-Read list. But I don't always make the time for it. Incorporating reading into my morning routine has helped me to make reading more of a habit and put a dent in my reading list. I usually read for about 15 minutes. It’s not a whole lot of time, but I do feel like I’m making consistent progress. I do this while oil pulling.

After 20 minutes I’m done oil pulling and I move on to brushing my teeth, washing my face, etc.

Lemon Water

There are many benefits of drinking water, particularly lemon water, in the morning. It hydrates you, helps with digestion later in the day, and can even contribute to weight loss (source).

I’m obsessed with lemon water and drink it all day long, but I start with about 8-12 oz in the morning. I have this prepared overnight and I keep my bottle on my nightstand, so this takes just a few seconds.

Yoga/Stretching

One of my goals lately has been to improve in my yoga practice. I’ve gone through many phases in my workout journey and right now yoga is what feels the best for me and what I’ve been enjoying the most. I love the focus and the feeling of calm it brings me.

Depending on time and my mood, I’ll either do a guided yoga video, a yoga flow on my own or I’ll just do some simple stretching. I don’t spend more than 20 minutes because I plan on doing more extended workouts at other times during the week. But it’s a great way to get some movement in and wake up the body.

Meditation

I have really grown to love meditation. It’s one of my favorite practices for stress relief and calming my mind, which is very much needed. I have a few apps that I like to use, but my favorite is Calm. Usually, I do a guided meditation, but other times it just me and my thoughts. This lasts about 10 minutes.

Breakfast

Lastly, I end my morning routine with breakfast. What I eat varies from day-to-day. Although it’s usually pretty simple. I kid you not, my go-to breakfast is actually homemade soup that I just pop in the microwave. But it’s less about what I eat and more about how I eat. I try to practice mindful eating by sitting at the table and eating slowly, trying to be present and enjoy what I’m eating instead of rushing and multitasking like I often do. I also listen to music or a podcast and relax. I spend about 20-30 minutes on this.

So there you have it, that is my current morning routine!  

Create Your Morning Routine

Feeling inspired to create your own routine or maybe revamp one that you already have?! Before you do, I want to give you some tips on how to create and sustain a morning routine that works for you and give you a list of possible activities and habits you can build into your routine.

4 Tips for Customizing Your Morning Routine

1. Think about how much time you want to spend and how much time you reasonably have to spend.

What time do you have to be up vs. what time do you want to wake up. That will give you a sense as to how much time you’re working with. Your routine does not have to be 2 hours to be a worthwhile addition to your day. Right now, my routine is working for me because I have more time on my hands.  But down the road that may change and I’ll have to adjust.

2. Consider what your goal is for your routine.

Here are some questions to think about before creating your morning routine: 

• How do you want to feel? Relaxed? Energized? Empowered?
• What do you want more of in your day? Productivity? Peace? Happiness? Better health? 
• What do you enjoy doing but find you don’t have enough time for?

Your answers will tell you what types of habits you should prioritize.

3. Start slow.

There’s nothing worse than ambitiously starting something and not being able to maintain it. You beat yourself up and then give up on it altogether. Save yourself the stress and start slow, especially if you don’t have a lot of time to work with. I recommend choosing 1-3 activities to incorporate and add on as you solidify it as a habit.

4. Keep some flexibility.

You’ll feel accomplished when you complete your morning routine, but it’s easy to feel the opposite when you don’t make it through the whole routine or do it at all. Prepare yourself for those days when you just don’t have time or don’t feel like it. It happens!! Don’t be afraid to modify your routine when needed, just keep going!

Here are some ideas for activities you can include in your morning routine.

Morning Routine Ideas

• Exercise
• Read
• Meditate
• Pray
• Practice deep breathing
• Journal
• Write down your dreams
• Listen to a podcast
• Listen to an audiobook
• Take an online course
• Listen to music
• Gratitude practice
• Affirmations
• Work on a side hustle or business idea
• Work on a hobby
• Drink water
• Make tea or coffee
• Eat breakfast
• Go outside
• Enjoy aromatherapy
• Make your bed
• Make a to-do list for the day
• Look over your budget
• Water your plants
• Talk with your partner or a friend
• Do a skincare regiment

There are so many options! These are just a few ideas to get you going. I hope that you’ll create a morning routine of your own that brings you peace, joy, feelings of accomplishment, and whatever else you need for an enjoyable start to your day.

How do you start your morning? Do you have a routine that you follow and how has it worked for you?!