Watch the video of Dr. Gilmore’s explanation here. Click here
1–inspiring article–read, watch or listen to something inspirational daily. We like to do mornings to start the day right, but anytime is a good time to be inspired!
10–out loud laughs–express your joy, fun and gratitude by laughing out loud.
Q: Why are eyeshadow, lipstick, and mascara never mad at each other?
A: Because they always make-up
Q: What’s a math teacher’s favorite winter sport?
A: Figure skating.
When does a joke become a “dad” joke?
When it becomes apparent.
100–10 breaths 10x/day. This can be accomplished a variety of ways. Try the Wim Hof method. Follow a breathwork session on youtube (we like breathwork with Sandy). Another great option is Ujayii breathing, used to increase nitric oxide. Click here. It’s like humming on the inhale as well as the exhale. Breathing deep full breaths accomplish the following:
- Promotes relaxation and reduces stress
- Improves focus and concentration
- Increases oxygen intake
- Expands the lungs and diaphragm
- Stimulates the parasympathetic nervous system (rest and digest)
- Regulates body temperature
1,000–written words.
If you take the time to write every day, you can disconnect from the world around you and indulge in solitude. Even if you only create a short window of uninterrupted creation time, you will find that a writing practice can be incredibly therapeutic.
Professor and author James Pennebaker from the University of Texas has researched and written extensively about the impact that writing can have on healing trauma. In one of his studies, he found that participants experienced the following:
- Long-term improvement in mood and well-being indicators compared to participants who wrote about control issues.
- Beneficial effects on immune function, including T-helper cell growth, antibody response to Epstein-Barr virus, and antibody response to hepatitis B vaccines
- Improvements in grades
- Find new jobs faster after layoffs and write about the experience.
This simple habit, which takes less than an hour a day, can make us happier, healthier, and more successful.
Read more here.
A recent study (Front. Psychol., 25 January 2024, Sec. Educational Psychology, Volume 14 – 2023 | https://doi.org/10.3389/fpsyg.2023.1219945) showed a significant difference in brain connectivity in writing by hand compared to typing. “The present findings suggest that the intricate and precisely controlled handwriting movements have a beneficial impact on the brain’s connectivity patterns related to learning and remembering. The present study did not find evidence of such positive activation patterns when using a keyboard.”
10,000–steps. The idea of walking 10,000 steps a day is widely considered a good goal for overall health because it promotes significant benefits like weight management, reduced risk of heart disease, improved mental well-being, stronger bones, and better blood sugar control, all while being a readily accessible form of physical activity; however, the “10,000 steps” number itself originated from a marketing campaign for a Japanese pedometer and may not be the exact ideal for everyone, with even smaller amounts of walking still providing health advantages.