Welcome the Warmth, Seize the Day

Welcome to MindfulMornings. We hope you’re looking forward to the week ahead! 

Below is our latest blog post if you’d like to have a look.

• Break Bread and Enjoy Nature: How to Have a Mindful Picnic with Loved Ones

Here are 2 quotes, 2 tips, and 1 question to help you build healthy habits this week.

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2 Quotes

1. "And once the storm is over, you won't remember how you made it through, how you managed to survive. You won't even be sure whether the storm is really over. But one thing is certain. When you come out of the storm, you won't be the same person who walked in. That's what this storm's all about." - Haruki Murakami

    

2. "It does not matter how slowly you go as long as you do not stop.” - Confucius

2 Tips

1) Heat Exposure

Why Heat Exposure Matters

Starting your day with some heat is a powerful way to boost your physical and mental health. People worldwide have been using saunas for an estimated 4,000 years, and science supports its benefits too! Here are some of the extensive benefits of a sauna (sorry about the long list).

Sauna benefits for your body:

• Gives your heart a helping hand by reducing blood pressure, and potentially decreasing the risk of heart disease.

• Eases aches and helps muscles recover by increasing blood circulation and relaxing muscles, aiding in pain relief from arthritis, muscle aches, and post-exercise soreness.

• Sweating helps to remove toxins from the body and can lead to clearer skin.

• A steam sauna can make breathing easier by reducing congestion.

• Regular heat stress builds the body’s stress tolerance and cellular resilience, potentially increasing longevity.

Sauna benefits for your mind:

• Helps melt away stress by promoting relaxation.

• Has been shown to improve sleep quality.

• Gives your mood a lift by stimulating endorphin production.

• Can improve your immune system by reducing stress and improving circulation.

How to Warm Up Your Mornings

A home sauna can be expensive but there are more affordable options like sauna blankets and portable steam saunas that are great alternatives. If you choose to get a full-sized home sauna, we recommend an infrared version as they stay dry and are easy to use/maintain.

Remember when using your sauna:

• Drink water before you start and take a bottle with you (be careful with metal as it could get hot).

• Start with 10-15min and extend to 20-30min as you build tolerance.

• Begin at lower temperatures and then build up. For infrared saunas, this means starting around 110F and working up to 135F. For steam, the temperature starts around 150F and goes up to 190F.

• Sit down comfortably, and take a towel in as you’re going to sweat.

• Drink water and/or electrolytes afterward to replace what you sweat out.

• Have a cool shower to refresh and feel invigorated for the day ahead.

2) Simplify Your Day: Replace Decisions with Rules

Why This Matters:

Ever feel like your days are a whirlwind of tasks and choices? It’s common to be overwhelmed by all the decisions we have to make in a day. One way to reduce decision fatigue is to replace decisions with rules. By making a rule we replace the need to make a decision each time we come to that choice. This can:

• Save brain energy for important tasks

• Increase your efficiency and focus

• Lead to a more peaceful day

How to Do It:

1. Spot the Repeats: Notice the decisions you make every day or week. What shall I wear? What's for breakfast? Should I go to yoga class? Write these down to see where opportunities exist to replace the decision with a rule.

2. Create Your Rule: Start by picking one rule that will help you. For example:

   • Create a plan for what you’ll wear each day.

   • Create a weekly meal plan so you don’t have to make a separate decision for every meal. You could plan your meals and clothes at the same time every Sunday.

   • Have a morning routine checklist to know what you're doing as soon as you wake up. We’ve created downloadable checklists for our morning routines, which you can find here. 

   • Create clear boundaries and time frames. For example, '“I don’t go on my phone after 7 pm” or “I go to yoga class on Thursdays at 6 pm.”

3. Try It Out: Start using your new rule right away and see how it feels to remove some mental clutter. Try your best to stick to your rules; try to make them non-negotiable in your mind.

1 Question

• If your future self could thank you for one positive habit you adopted today, what would it be and why?

Thanks for reading! We hope you enjoy your week.

With gratitude,

MindfulMornings

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