To get anything done, you have to show up. It's as simple as that. What isn't simple are days I wish I could be a wonder woman and make it all happen.
The truth is not every day ends with a super-heroic wrap up like it did in the old “Wonder Twins” cartoon episodes. However, there are a few things I still do daily to show up for myself and my family that make me feel good but take little effort. These 7 habits make me feel connected to living an intentional lifestyle.
1. Morning Prayer
As soon as I am awake, I say a prayer of thanks. Whatever comes across my heart is on my prayer list. I always start with being thankful, no matter what.
This small act of praying first thing, before I do anything else, helps set the tone for my day.
I understand if prayer is not your thing. Visualization or actively using a gratitude list could work better to suit your personal needs.
2. Greet My Kids With A Smile
As soon as I see my daughters each morning I smile. It’s always followed by a hug. Ever since they were little the morning routine is awake them or greet them smiling.
Since my husband and I usually have different morning schedules, we end up talking over coffee later in the AM. All of these small things are a way to acknowledge one another. Offering a smile is my small way to acknowledge them.
Smiling also does something for you, too. It turns on messages in your brain telling it to release neuropeptides. Peptides help reduce stress.
There are other messengers called neurotransmitters that start working too. One of them is called endorphins and is the body’s natural pain killer. Both serotonin and dopamine are released into the bloodstream to help you relax, lower blood pressure, and heart rate.
Try it. Smile at your partner, kids, or even your pet. It feels good and uplifts those around you.
3. Drink Fluids
Hydrate as soon as you can when you wake up. I like water or a mix of water, honey, and a lemon slice. You can get fancy and warm up the water.
We all know drinking water is healthy for your body but there are other fluids you can enjoy to increase your hydration levels.
Soy, almond, and cows milk, coffee, and tea are all fluids that count. Fruits work because they consist of 80-90% water. Berries, cucumbers, and even tomatoes count toward fluid intake.
Soups and broths are a delicious way to up hydration levels. Try a chilled soup like tomato gazpacho, cucumber, and ginger and tumeric carrot.
4. Anti-oxidant Tea
Another easy good-for-you thing is drinking green tea. It offers benefits of polyphenols which are natural anti-oxidants.
Young green tea leaves aka matcha offer even more health benefits than green tea.
Matcha, with 10x more antioxidants than green tea, is a powerhouse tea. Here are the reasons why it is so potent:
- Grown in shade for 3-4 weeks.
- Each week a new burlap cover is added for shade until almost 90% of the sunlight is blocked.
- The shade forces the plant to have thin leaves to absorb more sunlight.
- More sunlight means more chlorophyll as well as preserving the amino acids
- More amino acid gives a smoother flavor, reminiscent of a naturally sweet vegetable.
- The plant is steamed, dried, and ground into a powder. Basically, you drink the whole leaf when drinking matcha tea.
White tea is an excellent option, too. It's considered to be the healthiest because it’s the least processed with the highest concentration of antioxidants. However you decide is the rIght plant-based tea for you, drink it, and enjoy the health benefits.
5. Eat Or Drink Something Green
Romaine lettuce, spinach, chard, celery, and cucumbers are my go-to plants that I love eating. Prepping them on Sunday makes it easier to grab and eat all week. I put them into salads, brown rice, or cook-and-wilt add them to seafood.
Drinking green smoothies is a tastier alternative to eating raw greens. Greens add fiber to your diet. Fiber helps control blood sugar levels, lowers cholesterol levels, and maintains bowel health. The plants also provide vitamin A, vitamin C, potassium, and folate.
To get the most nutrients out of drinking matcha you need to add a healthy fat right before or along with your smoothie or juice. Many vitamins and some minerals are fat-soluble. Meaning the fat needs to be present in your body to properly absorb the nutrients. Examples of healthy fats are flax seeds, flax oil, olive oil, extra virgin coconut oil, or an Omega 3 supplement.
Make it all ahead of time. Meal prep the greens on Sunday so they're ready to cook with during the week. Blend your smoothies and pour them into freezer-safe containers. Defrost on the in the fridge the night before or on the counter prior to
6. Move My Bottom
Some days I don’t want to exercise. I do it anyway and I feel way better afterward. There's something about getting started being the hardest hurdle.
Keeping your exercise routine fresh also makes staying motivated easier. Apps are a popular way to help you discover new routines. The reason apps work so well is because you can listen to them anywhere.
Pre-recorded fitness classes or even a DVD are convenient for at-home workouts. Or amp up your home fitness routine with a live stream video for that real-time engagement.
7. Downtime
Scheduling mental downtime can drastically improve both physical and mental health. Yet people struggle to take the time to slow down for FOMO (fear of missing out).
Taking breaks has documented benefits. Here are a few reasons to give your brain a rest:
- Increase your ability to stick to daily habits
- Lower stress levels
- Increase creativity
- Boost your ability to problem-solve
Downtime also promotes increased productivity. Try taking a break every 90 minutes. Turn off your cell phone notifications and find a quiet spot to relax. Taking time for yourself is not wasting time. It's actually investing in yourself and increasing your ability to get things done.
These 7 ways for showing up benefit you during any season you're going and growing through. They're simple, easy, and don't take up a lot of time.
Xoxo,Nicole