Welcome to Week 2- Keep Showing Up
You made it to Week 2—and that’s something to be proud of. Whether last week felt smooth or a little messy, what counts is that you’re still here and still showing up. That consistency builds real momentum.
This week, we’re tackling the Monday blues with a mindset shift, a simple energy reset that works in under a minute, and a 21-day gratitude habit proven to boost happiness and resilience.
Let’s start strong and keep moving forward—one intentional step at a time.
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Quick Energy Rest
Takes Less Than a Minute
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Feeling sluggish? Your body and brain might just need a little reboot. Try this: Just 30–60 seconds of mindful movement can re-energize your mind and shift your mood.
Here’s why it works:
- Stand up – Changing posture signals your brain that it’s time to engage.
- Stretch your arms overhead – This opens up your chest and improves circulation.
- Take 5 deep, slow breaths – Inhale through your nose, hold for a moment, then exhale slowly through your mouth. This activates your parasympathetic nervous system (a.k.a. your "calm + focus" mode).
- Smile—even if it feels silly – Research shows that even a forced smile can trigger the release of feel-good neurotransmitters like dopamine and serotonin.
Perspective Tip:
- Imagine your week as a blank canvas.
- What do you want to paint on it today?
You don’t have to do everything. You just have to do something.
Gratitude Challenge (Backed by Science)
Last week, we shared Shawn Achor’s popular TED Talk on how happiness fuels success—not the other way around. One of the most powerful habits he highlights? Writing down three things you’re grateful for each day.
Research shows that doing this for just 21 days helps train your brain to focus on the positive—leading to lasting improvements in mood, optimism, and even resilience. It takes 2 minutes. The impact lasts much longer.
Want to learn more about gratitude and happiness? Check out this article at mindful.org for a deeper dive into how this practice changes your brain and your life.:
Words I’m sitting with today…
Need a little pick-me-up? Give this podcast a listen!
Keep shining,
Here's to a week full of intention, energy, and growth!
