How you wake up calibrates your reactivity to stressors. If you find yourself waking up feeling positive, joyful, purposeful, and looking forward to things in your day. You’ll wake up with lower cortisol levels and age slower.
5 Minute Morning Mental or Journaling Practice
As soon as you wake up, before getting out of bed, checking your phone, or doing anything else, take 5 minutes to set a positive path for your day
Ask yourself what are you looking forward to today that you love, excites you, and interests you?
What are you grateful for?
What are you dreading today?
1-10 How much joy do you feel?
1-10 How worried or stressed do you feel?
How you wind down shapes your sleep and restoration. Too often people overcommit to their to do lists, and struggle to quit thinking about work and shift into a relaxed state. The last hour you’re awake is a critical window to start the descent towards deep, top quality sleep, and feeling less stressed tomorrow.
5 Minute Evening Mental or Journaling Practice
When you climb into bed, take 5 minutes for joy practice
What went better than expected today?
What made me smile today?
What did I do that made someone else smile today?
What was the most positive, joyful, and satisfying thing that happened today?
Did you tell anyone about it?
What is one small act of kindness that you can do for someone tomorrow?
NEXT STEPS
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References
Epel, E. (2022). The stress prescription. Random House USA.