WEBVTT - 5 Tips to Make a Bad Day Better 0:00:00.120 --> 0:00:02.200 Sometimes it's not that you've had a bad day. You've 0:00:02.240 --> 0:00:04.680 just had bad moments and you've not been present for 0:00:04.760 --> 0:00:07.560 the good ones. Sometimes we will have more crappy moments 0:00:07.560 --> 0:00:09.440 than we would like to win a day. But in 0:00:09.480 --> 0:00:11.400 each of those days, I guarantee you there will be 0:00:11.440 --> 0:00:15.400 at least at least three things that will also wins. 0:00:15.680 --> 0:00:17.360 Even if it's just that I got a part of 0:00:17.400 --> 0:00:20.720 bed today and I couldn't do that yesterday. A person 0:00:20.800 --> 0:00:22.919 smiled at me and I smiled back. I enjoyed my 0:00:23.000 --> 0:00:25.400 toast today with a bit of nut butter and jam. 0:00:25.480 --> 0:00:25.920 Yummy. 0:00:26.440 --> 0:00:29.360 I took my vitamins. You know, just acknowledging the good things, 0:00:29.400 --> 0:00:32.360 even if they are small. Just acknowledging the good things. 0:00:32.760 --> 0:00:35.880 I'm Raley Wukiah and on my podcast A Really Good Cry, 0:00:36.080 --> 0:00:39.800 we embrace the messy and the beautiful, providing a space 0:00:39.880 --> 0:00:43.960 for raw, unfiltered conversations that celebrate vulnerability and allow you 0:00:44.040 --> 0:00:48.640 to tune in to learn, connect and find comfort together. Hey, everyone, 0:00:48.960 --> 0:00:51.800 welcome back to this week's episode of A Really Good Cry. 0:00:51.960 --> 0:00:54.840 Thank you so much for listening, and today I wanted 0:00:54.880 --> 0:00:57.360 to speak to you all about how you can have 0:00:57.400 --> 0:01:00.560 a better day today or tomorrow than you had yesterday, 0:01:00.840 --> 0:01:02.720 and that can be for the days that you've had 0:01:02.720 --> 0:01:05.600 bad days, or just small things that you can do 0:01:05.959 --> 0:01:08.080 to make every single day feel like. 0:01:08.040 --> 0:01:09.479 It's getting better and better. 0:01:10.120 --> 0:01:12.360 And you know, I wanted to do this because sometimes 0:01:12.360 --> 0:01:14.280 when we have a bad moment, it turns into a 0:01:14.280 --> 0:01:17.040 bad day. When we have a bad day, it can 0:01:17.080 --> 0:01:19.280 turn into a bad few days, and then weeks and 0:01:19.319 --> 0:01:22.759 then months, and sometimes those things just drag on and 0:01:22.800 --> 0:01:25.360 on and on, and it becomes a cycle that we 0:01:25.400 --> 0:01:27.360 get into. And look, there are some things that we 0:01:27.400 --> 0:01:31.200 just can't control. We get thrown curveballs, there's incidents that 0:01:31.240 --> 0:01:34.399 can happen, and we hear news that we weren't expecting. 0:01:34.440 --> 0:01:36.479 There are so many things that are unexpected that can 0:01:36.480 --> 0:01:38.920 come into our life and that can completely change how 0:01:38.959 --> 0:01:41.120 our day goes. But there are also things that we 0:01:41.160 --> 0:01:43.240 do have control of, the things that we can do 0:01:43.280 --> 0:01:46.399 every single day that are guaranteed to bring a little 0:01:46.400 --> 0:01:50.640 bit more happiness, a little bit more joy or feeling 0:01:50.720 --> 0:01:54.240 of contentness and calm into our life. And so I 0:01:54.240 --> 0:01:56.400 wanted to share those things because I've gone through that 0:01:56.480 --> 0:01:58.760 in my life where Okay, I'm like it's just a 0:01:58.800 --> 0:02:00.840 bad hour, and then it becomes bad day, and then 0:02:00.880 --> 0:02:03.920 it just ends up accumulating. So these are kind of 0:02:03.960 --> 0:02:06.160 like the little things that I keep in my toolbox 0:02:06.440 --> 0:02:08.240 for when I feel like the day has gone not 0:02:08.280 --> 0:02:11.080 how I expected it to. How can I turn tomorrow 0:02:11.160 --> 0:02:13.800 around to be a little bit better for myself. So 0:02:13.880 --> 0:02:17.400 the first thing I wanted to recommend is to plan. Now, 0:02:17.720 --> 0:02:21.240 I really see the benefits of being spontaneous, like, oh, 0:02:21.320 --> 0:02:24.360 I just want to not have a routine, and I 0:02:24.360 --> 0:02:26.079 don't really want to plan my day tomorrow. I just 0:02:26.120 --> 0:02:27.840 want it to be free, and I think there is 0:02:27.880 --> 0:02:30.080 something to that. But when you know that you haven't 0:02:30.080 --> 0:02:31.760 had a great day and you want to make it better, 0:02:32.280 --> 0:02:34.440 you kind of do have to plan because otherwise you 0:02:34.480 --> 0:02:37.520 may just get stuck into that feeling and not find 0:02:37.520 --> 0:02:39.960 a way to get yourself out. So planning is actually 0:02:40.000 --> 0:02:43.480 really important, and I actually find that planning gives more 0:02:43.520 --> 0:02:49.160 freedom than spontaneity and leaving it to chance does. There's 0:02:49.200 --> 0:02:52.400 this freedom in knowing exactly what is going to happen, 0:02:52.919 --> 0:02:55.200 and then the day doesn't control you. You actually have 0:02:55.240 --> 0:02:57.359 control of the day, and there is some sort of 0:02:57.800 --> 0:03:00.480 empowerment that you get out of that feeling it's like, no, actually, 0:03:00.480 --> 0:03:03.239 I do have control of this. And usually if a 0:03:03.320 --> 0:03:06.200 day goes wrong or badly, most of the time it's 0:03:06.240 --> 0:03:09.680 because unexpected things happen. And so when you create something 0:03:09.760 --> 0:03:13.160 expected in your day, it can create a feeling of 0:03:13.240 --> 0:03:16.200 routine and safety. And instead of doing just the to 0:03:16.280 --> 0:03:18.840 do list, you can decide on how you want to feel. 0:03:19.440 --> 0:03:21.799 So decide tomorrow I want to feel calm, or I 0:03:21.840 --> 0:03:24.000 want to feel energized, I want to feel focused, I 0:03:24.040 --> 0:03:26.919 want to feel joyful. Start your morning or plan the 0:03:27.000 --> 0:03:31.280 day before writing out what you want to feel. Because 0:03:31.440 --> 0:03:33.000 we can decide on things that we want to do, 0:03:33.080 --> 0:03:34.760 but when we set an intention of how we want 0:03:34.800 --> 0:03:37.120 to feel, it's at the forefront of our mind and 0:03:37.160 --> 0:03:39.680 so everything we do, we're thinking about that feeling we 0:03:39.720 --> 0:03:42.120 want to feel, and we're more likely to actually feel it. 0:03:42.600 --> 0:03:44.560 So today I choose to feel energized. 0:03:44.840 --> 0:03:45.400 What does that mean. 0:03:45.400 --> 0:03:47.200 I'm going to eat foods that make me feel energized. 0:03:47.200 --> 0:03:49.120 I'm going to do activities that make me feel energized. 0:03:49.560 --> 0:03:52.080 It's almost like subliminal messages that we're giving to ourselves 0:03:52.080 --> 0:03:54.920 by implanting that word into our mind. I use more 0:03:55.000 --> 0:03:57.839 vocabulary than just happy, like What is happy actually mean 0:03:57.880 --> 0:03:58.080 for you? 0:03:58.520 --> 0:03:59.920 Does it mean you want to feel excitement? 0:04:00.000 --> 0:04:02.160 Does it mean you want to feel vibrant or energetic 0:04:02.360 --> 0:04:05.680 or focused or clear? You know, I think we're quite 0:04:05.720 --> 0:04:08.000 limited in the vocabulary that we know how to use, 0:04:08.040 --> 0:04:10.200 and sometimes you don't even know what those words mean. 0:04:10.600 --> 0:04:12.120 It's like, when you say you want to feel loved, 0:04:12.160 --> 0:04:14.200 what does that sound like? What does that feel like? 0:04:14.720 --> 0:04:17.480 What are the actions that make you feel that way? 0:04:17.560 --> 0:04:20.240 If you want to feel calm, what does that mean? 0:04:20.320 --> 0:04:22.600 How does your body feel? How does your mind feel? 0:04:22.800 --> 0:04:25.320 How does your heart feel in those moments? And so 0:04:25.440 --> 0:04:28.120 really being clear about what it is that you want 0:04:28.120 --> 0:04:29.800 to change and what it is that you want to 0:04:29.800 --> 0:04:33.400 feel the next day can be really useful to make 0:04:33.440 --> 0:04:35.520 it happen. It's like you think it, you do the 0:04:35.560 --> 0:04:38.080 actions that allow you to feel it, and then you've 0:04:38.080 --> 0:04:41.400 almost manifested it into your life or created the opportunity 0:04:41.400 --> 0:04:43.440 for it to happen. The next thing you can do 0:04:43.560 --> 0:04:46.400 is choose three things that you know bring that emotion 0:04:46.880 --> 0:04:48.840 to you. And if you don't know, you might think, 0:04:48.880 --> 0:04:50.359 oh my gosh, I don't actually know what makes me 0:04:50.400 --> 0:04:52.560 happy or I don't know what makes me feel calm. 0:04:52.720 --> 0:04:55.400 Or energized, and so I wanted to share some of 0:04:55.640 --> 0:04:58.040 my own lists that I know for sure makes me 0:04:58.080 --> 0:05:01.039 feel better in some way when add them to my day. 0:05:01.320 --> 0:05:03.080 And so the first one is to move your body. 0:05:03.600 --> 0:05:07.360 Movement is so important. Movement increases the endorphins in our body, 0:05:07.400 --> 0:05:10.000 the happy hormones in our body. I've read this quote 0:05:10.000 --> 0:05:13.720 that said, I'm not saying that a walk will kill everything, 0:05:14.240 --> 0:05:16.760 but there's not many things that a walk hasn't made better. 0:05:17.360 --> 0:05:18.600 And I really do agree with that. 0:05:18.640 --> 0:05:22.320 There's not much that movement will not make better because 0:05:22.600 --> 0:05:25.200 it just creates stimulation in our body. 0:05:25.320 --> 0:05:26.840 It really does so. 0:05:26.880 --> 0:05:30.080 Many things for our mind, for our heart, whether it's physically, 0:05:30.160 --> 0:05:33.560 mentally or emotionally. I guarantee you some sort of movement 0:05:33.720 --> 0:05:37.240 helps to remove stagnation from our body. And usually when 0:05:37.240 --> 0:05:39.960 we're feeling a little bit low, there is stagnation or 0:05:40.000 --> 0:05:43.520 heaviness that isn't inside of us, and so creating movement 0:05:43.600 --> 0:05:46.240 can help them move that around and bring it to 0:05:46.279 --> 0:05:48.240 the surface and hopefully let it out of our body. 0:05:48.640 --> 0:05:49.440 Another thing is to. 0:05:49.360 --> 0:05:51.720 Schedule a call with a friend or maybe it's your 0:05:51.720 --> 0:05:54.120 therapist that you haven't spoken to for a while, but 0:05:54.160 --> 0:05:56.400 speaking to a friend that you actually like talking to. 0:05:56.440 --> 0:05:59.160 And I think that's really important because sometimes we can 0:05:59.200 --> 0:06:01.320 have those friends that we use the calling, but we 0:06:01.400 --> 0:06:03.640 come away from the call being like, no, what that 0:06:03.720 --> 0:06:06.360 really was not helpful. It didn't improve my mood. It 0:06:06.400 --> 0:06:08.960 didn't make me feel any better. So think of the people, 0:06:09.080 --> 0:06:10.920 have like a list of It can be one person, 0:06:11.000 --> 0:06:13.680 three people that you know when I'm feeling this way, 0:06:13.880 --> 0:06:16.560 these are the people that make me feel better about myself. 0:06:17.360 --> 0:06:19.400 The next thing is put on a feel good playlist 0:06:19.400 --> 0:06:21.279 and dance, and that kind of comes back to movement. 0:06:21.360 --> 0:06:24.200 But also sound is so powerful to change our mood. 0:06:24.520 --> 0:06:25.800 If you think about it. When you listen to a 0:06:25.839 --> 0:06:27.600 sad song, it can make you sad. If you listen 0:06:27.680 --> 0:06:29.520 to a happy, upbeat song, it can change your mood 0:06:29.560 --> 0:06:31.680 and make you feel happy and upbeat. You listen to 0:06:31.720 --> 0:06:33.360 a gangst the song in the car, it will make 0:06:33.400 --> 0:06:36.680 you drive faster and feel like you can fast and 0:06:36.720 --> 0:06:39.200 furious your way to the next traffic light. And so 0:06:39.400 --> 0:06:42.440 create your feel good playlist today. Put together a list 0:06:42.480 --> 0:06:45.279 of ten songs, three songs how at MANYU one that 0:06:45.480 --> 0:06:48.080 you know when you press play, you are going to 0:06:48.200 --> 0:06:52.160 start feeling the mood. Shift and change. The next thing 0:06:52.160 --> 0:06:55.320 I usually like to do is make myself something. Like today, 0:06:55.360 --> 0:06:57.480 I really wasn't feeling that great. I really had an 0:06:57.520 --> 0:07:00.479 unexpected allergic reaction and I hadn't had it for a 0:07:00.520 --> 0:07:04.200 long time. I used to have asthma, Like ten years 0:07:04.240 --> 0:07:06.039 ago was the last time I had to take an 0:07:06.040 --> 0:07:09.080 inhaler or was affected by it. And for some reason 0:07:09.080 --> 0:07:12.120 I went to something today where they had a cat 0:07:12.520 --> 0:07:14.640 and I guess a lot of dust in the house, 0:07:14.760 --> 0:07:17.320 and I was so easy. You can probably hear it 0:07:17.320 --> 0:07:19.679 in my voice right now when I breathe in. Yeah, 0:07:20.000 --> 0:07:23.000 I've got shortness of breath. And I wasn't feeling my best, 0:07:23.080 --> 0:07:24.960 and so I was thinking what makes me feel good? 0:07:25.000 --> 0:07:26.600 I got home and I said, all I want to 0:07:26.640 --> 0:07:29.600 do is make myself a soup at night and making 0:07:29.640 --> 0:07:32.000 yourself something on days where you just don't feel your best, 0:07:32.000 --> 0:07:35.720 whether it's physically or mentally. It's a self love practice. 0:07:35.760 --> 0:07:37.720 And so even if you don't want to make yourself something, 0:07:38.200 --> 0:07:41.160 do a self care ritual, a massage, run yourself a bath, 0:07:41.360 --> 0:07:44.440 give yourself a facial. It's a beautiful way to tell 0:07:44.480 --> 0:07:46.280 your body and your mind that I love you and 0:07:46.320 --> 0:07:49.080 I'm looking after you, and I want you to feel better, 0:07:49.160 --> 0:07:52.880 and I'm investing in making you feel better. And another 0:07:52.920 --> 0:07:56.720 way to do that is by treating your senses. And 0:07:56.800 --> 0:07:58.800 what I mean by that is trying one thing that 0:07:58.840 --> 0:08:02.040 stimulates each of your senses. So if it's your site, 0:08:02.120 --> 0:08:04.280 you could clean up a small space in your house, 0:08:04.320 --> 0:08:08.160 you could reorganize something, or you know, buy yourself some flowers, 0:08:08.160 --> 0:08:12.120 something that visually stimulates you and makes your eyes happy. 0:08:12.200 --> 0:08:14.360 If you're thinking about smell, you could like a candle, 0:08:14.680 --> 0:08:17.240 use essential oils like lavender to soothe you. 0:08:18.320 --> 0:08:20.040 I always have diffuses. 0:08:19.480 --> 0:08:21.560 In every room, and whenever I walk past and I 0:08:21.600 --> 0:08:24.240 smell a whiff of whatever oil is in there, it 0:08:24.320 --> 0:08:27.040 totally shifts my mind and I start to you know, 0:08:27.080 --> 0:08:28.960 it's really interesting when you have things around you that 0:08:29.000 --> 0:08:32.640 you appreciate, or whether it's in smell or in sight 0:08:32.800 --> 0:08:35.040 or in sound, it has the ability to change your mood. 0:08:35.120 --> 0:08:37.880 Think about when you walk past a car that's playing 0:08:37.960 --> 0:08:40.520 music or a shop that's playing music and it's a 0:08:40.559 --> 0:08:43.880 familiar song that brings you that like is nostalgic for you, 0:08:44.440 --> 0:08:47.480 it can completely shift you into that memory or a 0:08:47.480 --> 0:08:50.679 place that was good. And so I find that really 0:08:50.720 --> 0:08:52.600 works for smells, Like if I'm feeling a bit low 0:08:52.640 --> 0:08:54.960 and I walk past my diffuser and it's got peppermint 0:08:54.960 --> 0:08:59.760 in it, I'm like, oh my gosh, that felt so good, 0:08:59.800 --> 0:09:03.600 Like smelled amazing, and automatically your mind's in a positive mindset, 0:09:03.640 --> 0:09:05.400 even if it is for that small moment in time. 0:09:05.960 --> 0:09:08.480 The next one is taste. So, like I said, make 0:09:08.520 --> 0:09:11.040 yourself something. Maybe it's a sweet piece of fruit, like 0:09:11.360 --> 0:09:14.920 a juicy peach, or maybe it's a cheeky square of 0:09:15.040 --> 0:09:18.480 dark chocolate, stimulating your taste buds in some way with 0:09:18.640 --> 0:09:21.560 a flavor that you like, with a comfort food that 0:09:22.080 --> 0:09:26.000 you enjoy. For touch, maybe it's giving yourself a hand massage, 0:09:26.120 --> 0:09:28.400 maybe it is massaging your feet. You know, our younger 0:09:28.559 --> 0:09:32.080 is a practice an arabada and it's self massage with oils, 0:09:32.840 --> 0:09:36.119 and it says that a younger is not a luxury. 0:09:36.200 --> 0:09:39.880 It is a necessity for health, not just because it 0:09:39.880 --> 0:09:42.760 helps the detox to the body, but also because it 0:09:42.840 --> 0:09:44.679 is a practice of care. 0:09:44.440 --> 0:09:45.840 That you are giving to your body. 0:09:46.360 --> 0:09:48.880 And actually, when you rub oil on your feet, this 0:09:48.920 --> 0:09:51.040 is where your nerves are ending, is at the bottom 0:09:51.080 --> 0:09:52.760 of your feet. And so as soon as you rub 0:09:52.800 --> 0:09:54.679 oil on the bottom of your feet. It actually helps 0:09:54.679 --> 0:09:57.520 to soothe every single nerve traveling through the rest of 0:09:57.520 --> 0:10:00.600 your body. And so it's a beautiful practice to help 0:10:00.640 --> 0:10:03.079 stimulate your body but also come at the same time. 0:10:03.520 --> 0:10:05.600 And then sound we spoke about, you know, play a 0:10:05.640 --> 0:10:08.480 song that makes you happy, or listen to nature sounds. 0:10:08.600 --> 0:10:10.720 Nature is so soothing to the soul because we are 0:10:10.760 --> 0:10:13.400 part of nature. I don't think I know anyone that 0:10:13.400 --> 0:10:16.679 will listen to birds chirping, or the sound of waves, 0:10:16.880 --> 0:10:19.280 or even the sound of rain tapping on the window 0:10:19.840 --> 0:10:22.040 and won't feel a little bit more peace and a 0:10:22.080 --> 0:10:24.760 little bit more calm. Also, you have to remember nature 0:10:24.800 --> 0:10:29.120 is mother Nature. There's a soothing, feminine aspect to nature 0:10:29.200 --> 0:10:31.880 that makes you feel like you are being comforted just 0:10:31.920 --> 0:10:32.439 being in the. 0:10:32.400 --> 0:10:33.320 Presence of nature. 0:10:33.720 --> 0:10:37.360 So go outside and walk in a wood, or go 0:10:37.440 --> 0:10:40.240 walk around more greenery and allow nature to give you 0:10:40.280 --> 0:10:40.840 a little hug. 0:10:41.520 --> 0:10:43.720 The next thing number two. So the first one was planning. 0:10:44.160 --> 0:10:47.600 The second one is your evening routine because your day 0:10:47.640 --> 0:10:50.240 after is based on your evening before. So let's see, 0:10:50.240 --> 0:10:52.360 you've had a bad day, what can you do in 0:10:52.400 --> 0:10:54.120 the evening that's going to set you up for the 0:10:54.160 --> 0:10:57.280 next morning, because if you have a late night tonight, 0:10:58.160 --> 0:11:00.320 tomorrow morning may not go as you plan. And so 0:11:00.559 --> 0:11:04.000 start planning the day that you want to have tomorrow today, 0:11:04.720 --> 0:11:07.720 and that means getting better sleep. Like start off with thinking, 0:11:07.720 --> 0:11:09.439 how can I get better sleep, because you. 0:11:09.400 --> 0:11:11.559 Know what, maybe I need a bit more energy for tomorrow. 0:11:11.679 --> 0:11:14.080 I need all the energy I can get to make 0:11:14.120 --> 0:11:16.800 tomorrow better. And one way I found that helps with 0:11:16.880 --> 0:11:19.560 that is magnesium. You can get magnesium spray, you can 0:11:19.559 --> 0:11:20.960 split it on the bottom of your feet, you can 0:11:21.000 --> 0:11:24.800 get magnesium oil, you can take some supplements for it, 0:11:25.160 --> 0:11:29.240 but magnesium really helps to support your nervous system and 0:11:29.320 --> 0:11:32.839 also just calms and relaxes your mind. And so if 0:11:32.840 --> 0:11:35.280 your mind's racing and you just want to get a 0:11:35.320 --> 0:11:39.760 good night's sleep without the melotonein or taking anything unnatural, 0:11:40.240 --> 0:11:44.320 usually our bodies lacking magnesium, and so I recommend trying 0:11:44.360 --> 0:11:48.000 to do that regularly. Apparently there's magnesium in dark chocolate too, 0:11:48.040 --> 0:11:50.440 And someone told me that their granddad would have a 0:11:50.440 --> 0:11:52.800 piece of dark chocolate every single night for the magnesium. 0:11:53.600 --> 0:11:55.520 Some might say there's also caffeine in there, so it 0:11:55.559 --> 0:11:57.600 may have the opposite. 0:11:57.160 --> 0:12:00.080 Effect, but I thought that was a sweet story. At 0:12:00.120 --> 0:12:02.160 least that's what he told himself. And you know what, 0:12:02.240 --> 0:12:02.760 you don't have to. 0:12:02.679 --> 0:12:05.000 Have a crazy shift in your evening routine. Just go 0:12:05.040 --> 0:12:07.760 to bed fifteen minutes earlier. I'm not saying have a 0:12:07.800 --> 0:12:10.720 three hour evening wind down routine. Go to bed fifteen 0:12:10.760 --> 0:12:13.240 minutes earlier. I get yourself fifteen minutes of extra sleep. 0:12:13.920 --> 0:12:16.360 And then it's about your environment, like, how are you 0:12:16.440 --> 0:12:19.360 going to create a better environment for your sleep? You 0:12:19.360 --> 0:12:22.280 know they call it sleep hygiene. What are the things 0:12:22.280 --> 0:12:24.600 that you can change around you, whether it's your bed sheets, 0:12:24.600 --> 0:12:26.720 whether it's dimming the lights at night. You know, we're 0:12:26.760 --> 0:12:31.000 so overstimulated by our phones all day artificial light constantly 0:12:31.160 --> 0:12:34.440 in our face that I really try not to put 0:12:34.520 --> 0:12:36.760 artificial light on at night. I try to use candles, 0:12:36.800 --> 0:12:39.160 or if I do use lights, I'll use lamps that 0:12:39.200 --> 0:12:41.360 are a little bit dimmer or dim the lights above. 0:12:42.040 --> 0:12:45.720 Absolutely no bright spotlights on you at night and really 0:12:45.720 --> 0:12:48.560 messes up your sarcadian rhythm. And also as soon as 0:12:48.640 --> 0:12:51.000 the lights are dim, I guarantee you'll start yawning more 0:12:51.000 --> 0:12:53.560 and your body will actually start telling you it is tired. 0:12:54.080 --> 0:12:56.720 Sometimes these bright lights can end up tricking our body 0:12:56.760 --> 0:12:58.880 into believing it's not tired, or it takes it into 0:12:58.960 --> 0:13:01.640 a different pattern. Another thing is being mindful about what 0:13:01.679 --> 0:13:04.959 you watch. Don't overstimulate yourself. When I watch things that 0:13:05.000 --> 0:13:07.080 are scary, my sleep is not great. When I watch 0:13:07.120 --> 0:13:10.360 things that have full of suspense or are really weird, 0:13:10.440 --> 0:13:13.160 it definitely impacts my sleep. And so be mindful about 0:13:13.160 --> 0:13:14.880 the things that you're watching. And do you have the 0:13:14.960 --> 0:13:16.840 right temperature in your room. That makes a huge difference. 0:13:16.840 --> 0:13:19.520 When it's too hot, I cannot sleep, I cannot stand there. 0:13:19.520 --> 0:13:22.600 I'm awake every couple of hours. I'd rather have a 0:13:22.640 --> 0:13:25.360 cooler temperature now than a warmer one, because I'd rather 0:13:25.400 --> 0:13:27.840 be snugly and wear socks in bed than be woken 0:13:27.960 --> 0:13:32.079 up feeling super dehydrated and stuffy. They actually say, I 0:13:32.080 --> 0:13:34.640 think it's what sixty nine degrees That is a great 0:13:34.679 --> 0:13:37.400 temperature to sleep at. Sometimes I sleep at sixty seven, 0:13:37.480 --> 0:13:40.920 but they can get kind of cold. Oh, and having 0:13:40.920 --> 0:13:43.840 a bath or a warm shower before bed, Oh my gosh, 0:13:44.160 --> 0:13:49.319 so lovely. Having a hot shower, lathering yourself in an oil. 0:13:49.360 --> 0:13:52.680 This is my regular lathering yourself an oil and then 0:13:52.920 --> 0:13:56.840 putting some warm socks on your cozy pajamas, Oh my gosh, 0:13:57.040 --> 0:14:01.000 the best environment to knock you out. And lastly, if 0:14:01.000 --> 0:14:03.360 your brain's racing after you've tried all of this, try 0:14:03.360 --> 0:14:06.080 a brain dump. Literally, get a pen and paper, write 0:14:06.120 --> 0:14:08.960 down every single thought that's going through your mind, whatever 0:14:09.120 --> 0:14:10.960 it is, just get it onto paper so it is 0:14:11.000 --> 0:14:14.600 out of your mind. Number three so we've had planning, 0:14:14.960 --> 0:14:18.560 we've had your evening routine and your sleep hygiene, and 0:14:18.679 --> 0:14:23.880 number three is complete something. So plan tomorrow to complete something. 0:14:24.480 --> 0:14:26.480 I know it's important to have a long term mindset 0:14:26.520 --> 0:14:30.040 and develop positive habits over time, but not everything needs 0:14:30.040 --> 0:14:33.960 to take weeks or days or months to complete. We 0:14:34.000 --> 0:14:36.160 can have little things that we complete every single day. 0:14:36.400 --> 0:14:39.160 And when we complete little things every single day, it 0:14:39.240 --> 0:14:43.880 immediately impacts your mood, your confidence, your self worth. And 0:14:43.960 --> 0:14:46.400 so it may be as simple as learning something new, 0:14:46.520 --> 0:14:49.840 whether you're watching a YouTube video that's educational, whether you're 0:14:49.840 --> 0:14:53.680 painting something, whether you're cleaning out your closet. Completing something 0:14:53.680 --> 0:14:56.240 in the time you have available, rather than just starting 0:14:56.280 --> 0:14:59.400 something and leaving it unfinished, will leave you feeling so 0:14:59.480 --> 0:15:02.240 much more satisfied and happy when you're done. 0:15:02.400 --> 0:15:03.840 And so pick something that you know. 0:15:03.920 --> 0:15:05.920 I have a couple of hours, I'm going to start 0:15:05.960 --> 0:15:09.360 something or that I can finish in the amount of 0:15:09.360 --> 0:15:12.160 time that I have, or I'm going to finish off 0:15:12.200 --> 0:15:14.240 something that has been on my list for so long, 0:15:14.360 --> 0:15:16.480 and that can make you feel so much better about yourself. 0:15:16.840 --> 0:15:19.960 And any day when I complete something that I didn't 0:15:20.320 --> 0:15:22.760 do the day before, always you know you can just 0:15:22.800 --> 0:15:24.360 put a tic next to it. And I also like 0:15:24.400 --> 0:15:26.720 a ticking system, like having a to do list, and 0:15:26.760 --> 0:15:28.600 when you tick something off, it just makes you feel 0:15:28.600 --> 0:15:31.440 so much better. Another part that relates to this is 0:15:31.480 --> 0:15:35.000 doing one thing you regret not doing yesterday. A way 0:15:35.040 --> 0:15:37.000 to make today good is to learn from the mistakes 0:15:37.000 --> 0:15:38.800 that you made yesterday, and so think about what you 0:15:38.840 --> 0:15:42.680 wish you had done differently and adjust accordingly. Doing that 0:15:42.720 --> 0:15:44.720 will make you feel better about today and wipe out 0:15:44.760 --> 0:15:47.400 the negative feeling that you carried over from the previous day. 0:15:47.680 --> 0:15:50.160 It's so easy to fall into a cycle of guilt 0:15:50.200 --> 0:15:53.560 and regret, and it makes it progressively harder to accomplish 0:15:53.680 --> 0:15:55.600 what you actually wanted to do in the first place. 0:15:55.800 --> 0:15:57.760 It's a vicious cycle, but one that can be easily 0:15:57.760 --> 0:15:58.760 broken if you follow this. 0:15:59.200 --> 0:16:00.080 So think about one. 0:16:00.040 --> 0:16:01.760 Thing that you said you were going to finish yesterday 0:16:01.800 --> 0:16:05.040 and didn't and finish it today. Don't sit there wallowing 0:16:05.080 --> 0:16:08.920 in your guilt. It helps no one. Next up, food. 0:16:09.240 --> 0:16:12.760 Food is so important. Food affects our mood so deeply, 0:16:13.440 --> 0:16:16.080 and so I recommend eating foods that uplift you and 0:16:16.080 --> 0:16:19.080 make you feel lighter, not heavy and the lethargic. Usually 0:16:19.120 --> 0:16:20.600 when we have a bad day, what do we reach for? 0:16:20.640 --> 0:16:23.320 We're like, oh, I just want some comfort food. And unfortunately, 0:16:23.320 --> 0:16:25.640 most of our comfort foods the foods that aren't necessarily 0:16:25.720 --> 0:16:29.000 the best for us, not exactly nutrient dense. If you 0:16:29.080 --> 0:16:32.760 can try any foods that make you feel good about yourself, 0:16:32.760 --> 0:16:35.560 and usually they're the foods that have more vitamins, minerals, 0:16:36.240 --> 0:16:39.320 lighter to digest, you know, the healthy stuff that you 0:16:39.400 --> 0:16:42.520 know you should be eating but sometimes avoid eating. And 0:16:42.560 --> 0:16:44.600 you know, our gut is so linked to our mood 0:16:44.680 --> 0:16:47.840 and our mind. You know, eighty percent I think of 0:16:47.880 --> 0:16:52.000 the receptors for our mood and our hormones actually live 0:16:52.000 --> 0:16:53.600 in our gut. I think I got that right. I'll 0:16:53.600 --> 0:16:56.720 double check it. But so much comes from our gut. 0:16:57.160 --> 0:17:00.360 Having fermented foods every single day for your gut helps 0:17:00.400 --> 0:17:03.280 to promote the healthy bacteria in there, which in turn 0:17:03.280 --> 0:17:05.800 helps you to digest food better, which in turn means 0:17:05.800 --> 0:17:07.720 you're getting all the nutrients you need for your mood, 0:17:07.760 --> 0:17:11.000 your energy, and feeling the best version of yourself. So 0:17:11.040 --> 0:17:13.600 I recommend fermented foods for your gut, healthy fats for 0:17:13.640 --> 0:17:16.360 your mind, because our brain needs fats. Fats are essential 0:17:16.400 --> 0:17:19.480 for brain health. Sixty percent of our brain is made 0:17:19.520 --> 0:17:22.080 from fat, so the right kind of fats, like healthy fats, 0:17:22.520 --> 0:17:25.399 can really help to support our mind health. And lastly, 0:17:25.600 --> 0:17:29.199 slow release carbohydrates for energy levels. So you've got your 0:17:29.200 --> 0:17:31.600 fermented foods for your gut, your healthy fats for your mind, 0:17:31.680 --> 0:17:34.520 and your slow release carbohydrates for your energy. And that's 0:17:34.560 --> 0:17:37.159 anything whole grain. Just don't go for white bread, go 0:17:37.240 --> 0:17:39.159 for a bread with seeds in it. Don't go for 0:17:39.160 --> 0:17:42.119 a pastry. Maybe have a nice bowl of brown rice 0:17:42.160 --> 0:17:45.320 with a curry or something like that. And so try 0:17:45.520 --> 0:17:48.080 today or tomorrow if you're trying to have a better 0:17:48.160 --> 0:17:51.520 day tomorrow, to add one thing for your gut, your mind, 0:17:51.680 --> 0:17:55.280 and your energy levels into the food you're eating. Next up, 0:17:55.320 --> 0:17:58.040 we have wind tracking. And what do I mean by that? Look, 0:17:58.119 --> 0:18:00.200 sometimes it's not that you've had a bad day, you've 0:18:00.240 --> 0:18:02.639 just had bad moments and you've not been present for 0:18:02.680 --> 0:18:05.280 the good ones. So yes, sometimes we will have more 0:18:05.280 --> 0:18:07.920 crappy moments than we would like to win a day. Well, 0:18:07.920 --> 0:18:10.920 maybe there's just this one colossal crappy thing that happens 0:18:10.920 --> 0:18:13.600 that consumes our entire day or week. But in each 0:18:13.640 --> 0:18:15.439 of those days, I guarantee you there will be at 0:18:15.560 --> 0:18:19.760 least at least three things that will also wins, even 0:18:19.800 --> 0:18:21.480 if it's just that I got up out of bed 0:18:21.480 --> 0:18:24.919 today and I couldn't do that yesterday, Or I showered 0:18:24.960 --> 0:18:27.439 this morning and honestly I haven't done that in a 0:18:27.440 --> 0:18:29.080