Where are your "hope molecules"
Welcome to The 5-Minute Recharge with 1 quote, 3 ideas (including directions to your hope molecules), and a 5-minute challenge to supercharge your wellness.
The Shopify Success Formula
“I've never worked through a night. The only times I worked more than 40 hours in a week was when I had the burning desire to do so. I need 8ish hours of sleep a night. Same with everybody else, whether we admit it or not.”
― Shopify CEO Tobi Lutke reminds us that success doesn't have to arrive in a burnt-out package
IT'S INTUITIVE Where does your mind go when you eat? Do you know? We don’t often think of eating as a form of self-care—perhaps because too many of us are at war with our bodies and dieting is the ammunition—but if making peace with your body is a 2020 goal, you won’t find a better approach than intuitive eating. Based on ten principles including “reject the diet mentality” and “honor your hunger,” intuitive eating is about listening to your body, giving it what it wants, and savouring every morsel. Americans, who live at the epicentre of the diet culture, worry the most about food and enjoy it the least. Dieting is not only the most consistent predictor of weight gain, but a recipe for food obsession, eating disorders, and psychological distress, as evidenced by the Minnesota Starvation Experiment that took otherwise physically and psychologically healthy men and subjected them to a calorie-restricted diet that left them depressed, anxious and uninterested in sex. When you eat intuitively there are no “good” or “bad” foods: as award-winning dietician Evelyn Tribole puts it in the most recent episode of the Ten Percent Happier podcast, “Food is like Switzerland: it's neutral, we don't put energy into it.” Imagine what it would be like to take all the energy devoted to obsessing about food and putting into living in a more loving, conscious and humane way.
“If you don't love it, don't eat it, and if you love it, savor it.” ― Evelyn Tribole
FEEL THE JOY One of the ten principles of intuitive eating is to get in touch with the joy of movement which coincidentally is the title of a new book by Kelly McGonigal who successfully tamed her fear of flying by taking a spin class. Through her research for The Joy of Movement, McGonigal was surprised to discover that the runner’s high isn’t just a feel-good cocktail of neurochemicals: physical endurance primes us to connect with each other and share. Our muscles are like an endocrine organ affecting brain health and mental health, releasing myokines (aka “hope molecules”) when we move...
“You are basically giving yourself an intravenous dose of hope every time you exercise.” – Kelly McGonigal
HANG UP YOUR PHONE Before he lost patience with one of his pilgrims proving that even the Pope can have problems with impulse regulation, Pope Francis pleaded with us to put down our phones at meals and talk to each other. Citing Mary, Joseph and Jesus—who frankly weren’t tempted to post a super cool manger scene to Instagram—the Pope who has 18 million Twitter followers asked that we lift our hearts, not our mobile devices and get back to communicating with our families. Nir Eyal, author ofHooked and the antidote to Hooked entitled Indistractable, has some ideas about how to put the phones away to live a less distracted life. He recommends that we install a “digital hat rack”—a charging station for multiple phones—so that you can engage in conversation with your loved ones happy in the knowledge that both you and your phone are being simultaneously recharged.
“It’s time to become aware of the cost of our new digital habits and gain control over them or we will soon discover they have control over us.” – Nir Eyal
1 5-MINUTE RECHARGE CHALLENGE A Year of Thanks “Showing gratitude is one of the simplest yet most powerful things humans can do for each other.” ― Randy Pausch
This week’s 5-Minute Recharge challenge is super simple: reflect on 2019 and think of one person who, more than anyone else, made your year better. Now take 5 minutes to write a thank-you note explaining how this individual made 2019 better for you, and specifically what qualities they possess that make them dear to you. A handwritten note is best, but even an email is enough to brighten someone’s day... and yours. Nothing will give you more strength to withstand the challenges of the year ahead than feeling and expressing gratitude.
“We must find time to stop and thank the people who make a difference in our lives.” – John F. Kennedy
Thank you for making it to end of our newsletter, Lynne & Addie