Whether you’re traveling, at home in a rut, or just not feeling yourself, here are some easy no-cost protocols you can employ right now to move toward a more restored, centered, joyful day:

non sleep deep rest

Also known as Yoga Nidra, Dr. Andrew Huberman coined “Non Sleep Deep Rest” as a way to power down in a short amount of time and allow our body to mimic some of the restorative rest we get during sleep. When we were traveling last week I clocked a mere three hours thirty seven minutes of sleep, and the first thing I did when we landed was a 10 minute NSDR. What a gift! I can anecdotally report feeling not just better after a quick session, but daresay, energized. Even when I’m well-rested, I use this as a well-being tool to clear mental clutter, and take a break from screens and the pushes and pulls constantly vying for our attention. Hot tip: If you can sneak away for ten minutes, put your legs up on your headboard, a wall, or the back of the couch, and you’ll be doing double duty as you play the meditative lull of the video, clear your head, and reduce swelling and improve lymphatic drainage at the same time.

sunlight

We’ve heard about the phenomenal benefits to our circadian rhythm and sleep hygiene by getting sunlight in our eyes for at least 5 minutes immediately upon waking, but the positive attributes of the sun don’t stop there. When we’re feeling low, getting outside and allowing the rays of the sun to wrap us in a warm embrace has the power to give a strong dose of serotonin (the happy chemical!), lower blood pressure, boost our mood, and improve focus.

movement

I’m all about efficiency, and a great way to combine sunshine and movement would be to get outside and take just a few minutes to move our body and bring us to a new energy state to make the day a little brighter. It doesn’t have to be a walk around the block if you’re not in the mood. But have you ever finished a workout or a walk and felt like it was a waste? You always leave feeling better than you started. You could try going barefoot in the backyard (grounding has its own slew of wellbeing boosters!) try Qigong, or maybe it’s as simple as heading outside to weed your garden beds, check the mail, or do some stretches to loosen up your body. When you’re in a low mood, any movement will help change your state – it’s science! Whatever you do, don’t stay stagnant and allow yourself to wallow – you deserve to have a joyful day!

clean foods

I don’t know about you, but when I’m exhausted, or emotional, or bored…I like to peek in the fridge for what I hope will be a delicious ticket from sad to glad. It doesn’t work that way, unfortunately. Eating a sugary sweet will sometimes give you that initial delight of a treat, but it quickly dissipates and often leaves you feeling worse than before. When you choose to fuel your vessel well, as if you were caring for someone you love – you will finish your meal feeling nourished, satisfied, and well. Clean, quality foods like fruits and vegetables, nuts, seeds, and high quality protein will not only give you the energy you’re lacking, but it will boost your digestion, metabolism, and even your mood.

good day signs

I’d like to leave you with one of my favorite (well-used) tools for turning a day around: look out for the good day signs. It could be anything for you that gives a sweet joy jolt. For me it’s butterflies, bright sunshine, a smiling stranger, inbox zero, snuggling our dog, hugging my people. Nothing that costs anything. In fact, seeing the good in all the things that money can’t buy. The simple act of feeling (not faking, but actually feeling) gratitude in a moment where you feel low will start to bring your mood higher and higher still. You could also call a friend, but here’s the tip – not to vent, but rather, to thank. Use it as an opportunity to tell them all the ways they make your life better. When you’re a good day sign for someone else, it will in turn be one for you, too. I promise. And when all else fails, pick a few of these to try (PS, here is my Dad’s piece in this best-selling book!):

Seeing you here always brightens my day. I am so thankful for your time, and for you being a part of this magical community. You are a treasure! Be well and joyful today, kind friend 💙