http://www.modernhealthandliving.com/

Modern Health and Living, Cedarburg, WI (2025)

06/25/2025

Mindfulness For Anxiety
Relief, Mind and Body

Mindfulness helps reduce stress, anxiety, worry and sleep problems. Mindfulness helps increase happiness, peace, and joy.
Sound good, doesn’t it? But what is “mindfulness?” A simple definition is very difficult. Mindfulness is a way of being. It involves conscious awareness of your current thoughts, feelings, and surroundings, along with a gentle acceptance of what you notice. Being mindful means putting focus and attention on only what is happening in the here and now. It’s about noticing the present moment, allowing and accepting it as is.
You’d be surprised how many moments of your day go by WITHOUT your conscious attention to the here and now. Ever had a time when you were driving and suddenly realized you missed or almost missed a turn, or that you were further along the road than you realized because you were driving on auto-pilot? At times like that, the body and the mind are in two different places.
Integrating Mind and Body
Mindfulness means keeping the mind and the body together in the present moment. Unless you have a magic time machine, your body’s only choice is to be in the present moment. But your mind has the amazing ability to go to other places.
Your mind can go to the future, worrying or anticipating what may or may not happen. It can also go to the past, rehashing what already happened, wondering if you did the right thing, guessing what other people thought, reliving a positive or negative experience. Stress and anxiety often result when the mind goes somewhere else.
How to Enjoy Your Tea
Thich Nhat Hanh, famous Zen Buddhist Master, said: “You need the practice of mindfulness to bring your mind back to the body and establish yourself in the moment...Suppose you are drinking a cup of tea. When you hold your cup, you may like to breathe in, to bring your mind back to your body, and you become fully present...You are not lost in the past, in the future, in your projects, in your worries...you enjoy your tea.”
Mindfulness often begins with slowing down and consciously focusing your attention on what you can notice in the here and now with your senses: seeing, smelling, tasting, hearing, touching.
You can notice how your tea cup feels in your hand, smell the aroma, feel the heat, and taste the different flavors on your tongue. As you simply notice, you become the “observer.”
The mindful “observer” can simply notice physical sensations, and then begin to observe thoughts and feelings as well, all without judging or analyzing.
Observing your thoughts and emotions in a non-judgmental and accepting way helps you approach stressful situations more clearly. Rather than have an automatic anxiety reaction to a distressing event, you will be better able to mindfully choose a more objective response.
Practicing Mindfulness
There are many different ways to practice mindfulness. Mindfulness can involve a formal practice, and it can also be integrated into many of your usual daily activities.
A formal practice might mean setting aside time for a sitting meditation or mindful movement practices like walking meditation or yoga. However, this is not necessary.
You can be mindful as you focus your attention on your feet planted firmly on the ground. You can practice mindfulness while eating, walking, sitting with your pet, brushing your teeth, walking in the forest...when doing just about anything.
You can transform stress and anxiety into peace and contentment when mindfulness becomes a way of life. Ultimately, mindfulness can become a way of being where you are truly present in the moments of your life. You must be present to love. You must be present to experience peace or contentment. You must be present to feel pure joy.
According to John Teasdale, a leading mindfulness researcher, “Mindfulness is a habit. It’s something the more one does, the more likely one is to be in that mode with less and less effort.

04/22/2025

Is It Better To Repurpose E-Waste Or Recycle It?

Dora Zhao

repurpose e-waste
Repurposing your e-waste is often the greenest way to deal with your outdated hardware. Credit: Pexels.com
Dear EarthTalk: Can we do a better job repurposing outdated technology instead of recycling or trashing it?

—R.T Smith, via e-mail

The annual production of “e-waste”—electronic products that have reached the end of their useful life and tossed—is rising by 2.6 million tons globally, on track to reach 82 million tons by 2030. While recycling is often viewed as the best solution for managing e-waste, it is a complex and costly requiring substantial resources, specialized equipment, and energy to process hazardous materials. A more sensible alternative is repurposing the technology through practices like IT Asset Disposition. By refurbishing devices, we can conserve resources and achieve financial savings—all while extending the lifespan of technology.

Repurposing technology preserves critical materials like minerals and metals, otherwise often extracted at a significant environmental cost. Redistributing components within a company instead of making new ones saves time and resources—and extends hardware life. “The more metals we recycle, the fewer have to be mined,” says Kees Baldé, senior scientific specialist at the UN Institute for Training and Research.

Dell, HP, Microsoft, Apple, Lenovo, Cisco, Google, Amazon and Sony all have programs to take back and find new homes for outdated tech hardware. Also, TechSoup, Good360 and Computers with Causes are non-profits which specialize in redistributing refurbished tech to charitable organizations.

E-waste is one of the fastest-growing waste streams, yet less than a quarter is properly recycled. E-waste contains substances like lead, mercury and cadmium, which can leach into soil and water supplies and are linked to neurological, respiratory and developmental disorders, particularly in vulnerable populations.

Beyond environmental advantages, repurposing technology saves money by selling or trading in old devices through eBay or manufacturer trade-in programs. Leasing arrangements also provide access to updated technology sans frequent disposal. With creativity, you can DIY old devices into something completely new, like a tablet into a digital recipe book or an old laptop into a home media server.

The EU’s “Right-to-Repair” laws highlight this trend: “We expect Council to adopt their position soon, so we can begin negotiations to transform these measures into law and pave the way for a truly circular European economy,” European Parliament member Rene Repasi shares. With less than a quarter of e-waste recycled properly globally, adopting a thrifty mindset can drive real change. As a consumer, choose to donate or repurpose outdated devices can conserve resources, save money, and reduce environmental impact. In our technology-dependent world, this shift isn’t simply beneficial—it’s essential.

04/22/2025

Happy Earth Day!!!

04/08/2025

It's only once a year - the largest fair of its kind in Wisconsin. Don't miss this chance to explore how you can make your life even better! Finalize your plans to attend the Dare to Be Aware Fair April 12 at Brookfield Conference Center. $15 cash only admission. Online purchases at https://www.eventbrite.com/e/1126259355049 Buy three tickets online and get the fourth ticket FREE! Make it a day with friends. Get your tickets now!

12/18/2024

MILWAUKEE RECREATION HOSTS ANNUAL NEW YEAR'S DAY
YOGA FEST
Milwaukee Recreation will host the seventh annual Yoga Fest on New Year’s Day at Beulah Brinton Community Center (2555 S. Bay Street). Participants are invited to kick off the new year with FREE yoga classes offered throughout the morning at various skill levels. The schedule is as follows:

•9:00am - 9:45am: Yoga
•10:00am - 10:45am: Gentle Yoga
•11:00am - 11:45am: Family Yoga

“Yoga Fest is a great way to start 2025 off on a healthy note,” said Milwaukee Recreation Manager, Erica Wasserman. “We invite yogis of all skill levels to join us for this exciting event on New Year’s Day!”

Pre-registration is required and class sizes are limited. Participants are asked to bring their own yoga mat, water, and towel. More information about registration can be found at mkerec.net/yogafest.

Milwaukee Recreation is a department of Milwaukee Public Schools, established in 1911 to enrich and strengthen the community by promoting healthy lifestyles, personal development, and fun through memorable recreational and educational experiences for people of all ages and abilities. Milwaukee Recreation is recognized as an accredited agency through NRPA and CAPRA. For more information, visit mkerec.net or contact Claire McHugh ([email protected]) at (414) 475-8634 or Brian Hoffer ([email protected]) at (414) 475-8938.

11/27/2024

100 Best Running Songs That’ll Motivate You To Get Moving

By: KURU Footwear
Best running songs for your Listening to music while running improves your performance, stamina and recovery.
Listen to motivating songs with a beat per minute (BPM) between 120 and 130 to boost your mood and pick up the pace.
For a 10-minute mile pace, choose songs with a BPM of around 150.
Whether you’re trying to find the motivation to get off the couch and get moving or finish that last half mile of your marathon, we’ve got the songs you need to get pumped up to run faster for longer.
What better way to find the best running songs than to ask actual runners? We at KURU Footwear compiled our top 100 songs to run to that’ll get you motivated and singing along while you lap the competition, do some cardio training on the elliptical or treadmill or get out and hit the trails.
Check out our running playlist below and crank up your headphones—
1. “Run the World (Girls)” by Beyoncé
2. “Higher Love” by Kygo + Whitney Houston
3. “Dog Days Are Over” by Florence + The Machine
4. “Cold Little Heart - Radio Edit” by Michael Kiwanuka
5. “Wake Me Up” by Avicii
6. “Like I Can” by Sam Smith
7. “I Don’t Care” by Ed Sheeran + Justin Bieber
8. “Girl on Fire” by Alicia Keys
9. “Call Me Maybe” by Carly Rae Jepsen
10. “212” by Azealia Banks + Lazzy Jay
11. “Sun Don’t Shine” by Klangkarussell + Jaymes Young
12. “Bloom” by The Paper Kites
13. “She Lit a Fire” by Lord Huron
14. “Gonna Fly Now” by Bill Conti
15. “All Too Well (10-Minute Version)” by Taylor Swift
16. “Bang Bang” by Jessie J + Arianna Grande + Nicki Minaj
17. “Pon de Replay” by Rihanna
18. “Hot N Cold” by Katy Perry
19. “Physical” by Dua Lipa
20. “Kiwi” by Harry Styles
21. “Mr. Saxobeat” by Alexandra Stan
22. “Shake It Off” by Taylor Swift
23. “Good Girls Go Bad” by Cobra Starship + Leighton Meester
24. “Blue World” by Mac Miller
25. “Animal” by Neon Trees
26. “Feel This Moment” by Pitbull + Christina Aguilera
27. “Beige” by Yoke Lore
28. “When I Grow Up” by The Pussycat Dolls
29. “Golden” by Harry Styles
30. “Burnin’ Up” by The Jonas Brothers
31. “Countdown” by Beyoncé
32. “The Sound” by The 1975
33. “Let’s Groove” by Earth, Wind & Fire
34. “Cold Cold Man” by Saint Motel
35. “Crazy In Love” by Beyoncé + JAY-Z
36. “Dreams” by Fleetwood Mac
37. “Don’t Stop the Music” by Rihanna
38. “Love Me Like You Do” by Ellie Goulding
39. “Stayin’ Alive” by Bee Gees
40. “First Class” by Jack Harlow
41. “Karma” by Taylor Swift
42. “Day ‘N’ Nite” by Kid Cudi
43. “Escapism.” by RAYE + 070 Shake
44. “Lost” by Frank Ocean
45. “I Wanna Get Better” by Bleachers
46. “Spaceman” by The Killers
47. “Love It If We Made It” by The 1975
48. “Roses” by The Chainsmokers + ROZES
49. “Don’t Stop Me Now” by Queen
50. “Does Your Mother Know” by ABBA
51. “Mr. Brightside” by The Killers
52. “Heat Above” by Greta Van Fleet
53. “State of Grace (Taylor’s Version)” by Taylor Swift
54. “Music For a Sushi Restaurant” by Harry Styles
55. “Suspicious Minds” by Elvis Presley
56. “Boy’s a liar Pt. 2” by PinkPantheress + Ice Spice
57. “I Like It” by Enrique Iglesias + Pitbull
58. “Super Bass” by Nicki Minaj
59. “my ex’s best friend” by Machine Gun Kelly + blackbear
60. “A Sky Full of Stars” by Coldplay
61. “Stronger” by Kanye West
62. “2 Heads” by Coleman Hell
63. “On The Floor” by Jennifer Lopez + Pitbull
64. “I Love It” by Icona Pop + Charlie XCX
65. “POWER” by Kanye West
66. “The Show Goes On” by Lupe Fiasco
67. “Stronger” by Kelly Clarkson
68. “Daylight” by Matt and Kim
69. “Born This Way” by Lady Gaga
70. “According to You” by Orianthi
71. “Temperature” by Sean Paul
72. “Look What You’ve Done” by Tasha Layton
73. “Lean On” by Major Lazor + MØ + DJ Snake
74. “Love Myself” by Hailee Steinfeld
75. “I Took a Pill in Ibiza” by Mike Posner + Seeb
76. “bad guy” by Billie Eilish
77. “Whatever It Takes” by Imagine Dragons
78. “The Man” by Taylor Swift
79. “Empire State of Mind” by JAY-Z + Alicia Keys
80. “Whatever You Like” by T.I.
81. “Sk8ter Boi” by Avril Lavigne
82. “Formation” by Beyoncé
83. “We Can’t Stop” by Miley Cyrus
84. “Don’t Stop Believin’” by Journey
85. “Lose Yourself” by Eminem
86. “Go Your Own Way” by Fleetwood Mac
87. “Eye of the Tiger” by Survivor
88. “On Top Of The World” by Imagine Dragons
89. “ceilings” by Lizzy McAlpine
90. “Electric Love” by BØRNS
91. “Talk Too Much” by COIN
92. “Just Like A Movie” by Wallows
93. “Walking On A Dream” by Empire of the Sun
94. “Clocks” by Coldplay
95. “Forever” by Labrinth
96. “Run Boy Run” by Woodkid
97. “One Of Us” by ABBA
98. “The Greatest Show” by The Greatest Showman
99. “Castle on the Hill” by Ed Sheeran
100. “Time to Run” by Lord Huron

11/01/2024

Three Key Benefits of Protein

By: Luigi Gratton, M.D., MPH, Vice President of Training at Herbalife and Chairman of the Herbalife Nutrition Advisory Board
Or: Dr. Luigi Gratton is responsible for ensuring Herbalife’s independent distributors have a thorough understanding of Herbalife products, ingredients and benefits. Dr. Gratton has worked as a physician specialist in family medicine and as a clinical physician at the UCLA* Center for Human Nutrition in the risk factor obesity program.
Protein is essential for every single person, every single day. Protein becomes even more important the more active we are, and while most people know that it’s important, often we don’t understand why. As we approach/mark International Protein Day on February 27, let’s take a look at its vital role in our health and athletic performance.
What is Protein?
Proteins are made up of amino acids, both of which are the main building blocks of our muscles, bones, skin, tissues and organs. When we consume protein, our body breaks it down into individual amino acids and then uses them to create new proteins throughout the body. It’s essential to consume an adequate amount of protein, otherwise the body will have to break down muscle to obtain the amino acids that it needs in order to function.
The Three Main Benefits of Protein
Benefit #1 – Protein Helps You Feel Full for Longer
One of the main issues for people trying to lose weight and for athletes burning a significant number of calories is that they’re constantly hungry. This is where consuming protein can be especially beneficial because it helps you feel full for a longer period of time, compared to carbohydrates or fat. And, if you’re trying to cut back on unhealthy snacks, look for options that are higher in protein.
Benefit #2 – Protein Supports Your Metabolism
Protein can also help increase metabolism (the body’s process of converting food and drink into energy) which can help burn calories more efficiently and is important for anyone trying to change their body composition. Protein, when consumed throughout the day, can also help you maintain your muscle mass; having adequate muscle mass is also essential in maintaining your metabolism.
Benefit #3 – Protein Helps Your Muscle Recovery and Growth
High-quality proteins contain all of the essential amino acids and are rich in branched-chain amino acids (BCAAs). Leucine, one of these BCAAs, plays a major role in promoting muscle growth and recovery after resistance and endurance exercise. These high-quality proteins exist in animal-based protein foods such as lean poultry, beef, fish, dairy, egg products and whole eggs. If you’re vegan or like an occasional vegan diet, there are plenty of plant-based proteins that are just as effective in promoting muscle growth and recovery like soy, pea, pumpkin seed, quinoa and flax seed.
How Much Protein Should You Consume and How Often?
Timing of protein intake is especially important for athletes or anyone trying to build muscle. Exercise stresses the muscles. Eating protein after a workout helps repair and rebuild muscle. You should aim to consume 20 to 40 grams of protein within 30 minutes after exercising. If you’re on the go, try a good quality protein shake that will meet your nutritional needs. The Herbalife V Plant-Based Protein Shake contains a unique combination of organic pea, pumpkin seed, and chia seed proteins- complementary sources of plant-protein that help satisfy hunger.
If you’re interested in finding out more about protein from Herbalife’s experts, check out the Wellness Resources on Herbalife.com.

10/15/2024

WISCONSIN BETTER BUSINESS BUREAU
BBB Tip: Celebrate Halloween on a budget

Consumers are gearing up to celebrate Halloween. Total Halloween spending is expected to reach $11.6 billion, according to the National Retail Federation’s annual survey conducted by Prosper Insights & Analytics. 72% of people will participate in Halloween-related activities this year.
Those numbers can seem daunting for a single day, especially when watching the family budget. However, there are ways to keep the fun, stylish, and on budget. Better Business Bureau recommends the following tips this Halloween:

Look around your home

Check your closet. There are probably hidden surprises to help you throw together a killer costume! Getting creative will not only help save money but also space.

Rent a costume

If the idea of spending money on buying a costume isn't quite appealing because you will only wear it once, consider renting. Renting a costume leaves room in the budget. Research rental companies on BBB.org, check the store policy regarding trying on costumes, inspect the condition of the outfit, and read the rental agreement carefully before signing anything.

Buy in bulk

It may seem counter-intuitive, but buying more can save you money! Buying in bulk lessens the cost per item. Budgeting can be especially handy on a night like Halloween, considering there might be more trick-or-treaters this year. Factory-wrapped candy will last a long time, even if you have leftovers. And let's be honest, leftovers are pretty tasty, even after Halloween.

Always check the return policy

Seasonal shops carry unique items for a short period in a temporary location or online. When shopping for a seasonal vendor, understand the store's return policy before purchasing. Remember: Buying a bunch of stuff with the intent of simply returning it after October 31 is considered fraud.

Shop smart online

When shopping from an online website, the first step is ensuring the URL starts with "HTTPS" and includes a lock symbol. The S in "HTTPS" stands for secure. Look up the website's privacy policy and contact information. If it is not clearly listed, or they only have an email as the point of contact, take that as a big red flag and shop elsewhere.

Also, be sure to use your credit card instead of your debit card, as credit cards not only provide additional protection but also easier to dispute a fraudulent charge. See more tips for shopping online.

Seasonal stores

If you decide to shop from a seasonal store, ask whether or not they will be open after the holiday, how long they plan to stay open, and if they will accept returns after Halloween. If they plan to close up shop on November 1 or refuse returns after, either consider shopping elsewhere or take more time to be sure that item is exactly what you want before making the purchase.

More tips for seasonal "pop-up" stores:
•Ask the owner if there is a website in case you must contact them later.
•Save every receipt.
•Use a credit card to dispute problem charges with the issuer.
•Make sure you are clear on what items are FINAL SALE.

Attending a special event or visiting a haunted house

Before purchasing tickets, research the group offering the experience and make sure that there are no complaints about the company hosting the event.
•Check out the company at BBB.org. Read what previous customers say, and see how the business responds to complaints.
•Check BBB Scam Tracker and see if other consumers have filed a report about the event host.
•Search the business online by adding the words "Complaint," "Reviews," or "Scam" after their name for different search results.
•More tips on buying tickets.

Have a safe, happy Halloween!

10/09/2024

Color Code Your Mental State
to Prevent Burnout and
Perform at Your Best

By Katerina Lengold
In our fast-paced, hyper-connected world defined by the pressure to do more than ever before, it’s no wonder that today’s workforce is in the throes of a burnout crisis. It’s this crisis that has, at least in part, led to trends like quiet quitting and the newest rage: Bare Minimum Mondays.
But are quiet quitting and its variations really the solution? Having experienced and recovered from severe burnout myself, my answer is a resounding “no.”
My own burnout journey began when I was just a child. I was born in an area in today’s Kyrgyzstan, near the border of China. I grew up poor, so I vowed to do whatever it took to have a better life—even if it meant making big sacrifices.
I began working at the age of 10, and by 14, I was studying in university. At 16, I owned a business, earning more than my parents. At 19, I got a full scholarship at MIT, and by 23, I sold my space tech startup, having become the youngest exec in the world aerospace industry.
Sounds like a dream? It didn’t feel like one. I was very successful, but completely miserable.
I was 25 when I realized I couldn’t do that any more. I decided to quit my job and study the human brain instead of sending satellites into space. A major goal was to figure out how people can experience both joy AND success. That includes preventing burnout.
One of the many exciting things I discovered is that we have the power to influence what happens in our brain. But to use that power, we need to understand what’s happening. When it comes to burnout, what’s happening is that the brain’s neurons get overexcited. The connections between them go haywire and our nervous system goes into overdrive. That’s why we wind up with those burnout feelings of being overwhelmed, exhausted and drained.
This is, of course, a very big simplification of a very complex process. But it serves the purpose of helping us understand what’s happening so we can influence it.
To help myself and others do just that, I created a system for color-coding our mental state at any given moment along a scale of minus 10 to plus 10. I call it Neuro Balance. Imagine, for example, that your neurons are so fired up that you’re having trouble controlling your actions and are behaving irrationally, including saying things you will regret later. That state is a plus 10. Plus 2 or plus 3 is an ideal state for getting things done: we’re activated, but in control. At zero, we are in a place of peace, joy and openness. We’re in the present moment, observing and receptive to whatever comes our way.
By paying attention to how we feel, we can gauge what zone of the spectrum we are in, and correlate it with the following 3 color-coded zones:
Red (+4 to +10): Our nervous system is in overdrive. We feel overwhelmed, anxious, and super-sensitive to our surroundings. It’s time to take a step back and breathe.
Blue (-4 to -10): Our nervous system is inhibited. Here, we feel disconnected, numb, and disinterested. We need to find ways to re-engage and energize ourselves.
Green (-3 to +3): This is where we experience mental balance, allowing for clear thinking, focus, effective communication, and motivation. The ultimate goal is to spend at least 80% of our time in the green zone.
The first step to preventing burnout using this system is to develop self-awareness by stepping back and color-coding your mental state three times a day: morning, lunchtime, and evening. This will help you recognize patterns, pinpoint when you’re in the red or blue zones, and make adjustments. The next steps, once you have identified your patterns, are to:
Adjust Your Schedule. Plan your day with your mental state patterns in mind. Doing so can help you minimize exposure to stressors and triggers, keeping you in the green zone more often.
Identify Destabilizing Factors. Keep track of activities or situations that push you out of the green zone. Knowing these triggers allows you to reduce exposure and stay balanced.
Explore Balancing Activities. Figure out what activities help you return to the green zone. Whether it’s spending time with loved ones, practicing yoga, or going for a nature walk, make these activities part of your daily routine to maintain mental balance.
By tuning into your nervous system with the Neurobalance approach, you’ll become more self-aware, which will empower you to proactively manage your mental well-being. As you spend more time in the green zone, you’ll perform better thanks to clearer thinking. You’ll experience stronger connections, less burnout and, above all, far more joy.
Katerina Lengold is a former space tech entrepreneur turned brain researcher and mental health advocate. By the age of 23, Katerina sold her space tech startup, ImageAiry, and had become the youngest executive in the world aerospace industry. After severe burnout, she turned her interest from launching satellites to studying the human brain. A graduate of MIT, Katerina started college at age 14 and holds multiple degrees, including in computer science, business administration, economics and data science. She also received a certificate in interpersonal Neurobiology from the Mindsight Institute.

09/16/2024

Making Change
Without Sinking Into Overwhelm

In Ayurveda, creating balance often means taking a look at current lifestyle and diet habits and modifying them, establishing new ones or deleting others so that the habits are in greater alignment with health. This involves exploration and change. And to be successful, this process needs to be handled gently, slowly and in small steps so as to avoid overwhelm.
Making changes in your habits is like acclimating the body to a high altitude adjustment. Just like you wouldn’t climb K2 without proper training and allowing stop points for the body to adjust, the manner in how you make change and adjust mentally and physically is important to making your self-care work well for you. To smooth the transitions of integrating your new self-care habits, try out the following techniques.
Put Time and Repetition on your Side
The bottom line is that it takes time to make changes, especially when changing habits. Habits are essentially behaviors that are created and fed by repetition and regular energetic input. Each time you repeat a thought or action you are creating a pathway for your nervous system. With repetition, you are making the pathway deeper, like a groove on a sledding hill. The more it is used, the deeper the sledding path becomes so that when you start at the top, the sled will automatically go into that established groove.
Initially it takes time to create the groove, especially if you are trying to create a new groove to replace an old one (trying to switch one less-than-desirable habit with another healthier one). Initially, you may need to put in more energy and effort to retrain your system from following the established path. But over time the new groove deepens and eventually begins to do the work on its own, carrying out the action with little effort or thinking on your part. At this point, the behavior becomes a habit.
In yogic science it is said to take 40 days to change a habit and 90 days to create a new habit. It is an investment, but, once there, it becomes like second nature. You can use this knowledge by taking one habit transition at a time and really make it your focus.
Use Moderation and Small Steps
When looking to change a habit for the long-term, you need to think in terms of sustainability and that means making realistic and moderate choices. This not only is less likely to trigger the defense mechanisms but also avoids the counter pendulum swings of extreme action. Use this and think about what one small thing you could do to support yourself that you could see doing almost every day for the rest of your life.
Watch Your Attention
Habit pathways are fed by your actions and this includes your mental action in the form of attention or focus. Behind every action is a thought. It is from that thought that you then take action. Behaviors become habits and patterns because of repetitive input and the investment of energy. To change the habit that isn’t serving you, stop feeding it with your thoughts and emotions. Shift your focus and energy on what you want to create instead of focusing on what isn’t working. You can do this with affirmations, mantras, or even regularly working with a friend or coach to reinforce those thought patterns. Start with a self-care habit you are challenged by and explore your thoughts around it. Instead of working on the habit itself, play with modifying the thought to the positive end result you want.
Establish and Check Your Markers
A marker refers to the words, thoughts, feelings or physical sensations you get under different conditions - all cues reflecting the state or condition you’re in. For instance, in evaluating whether your self-care tool is creating balance or overwhelm, you might look at what your markers would be when you feel balanced versus when you feel overwhelmed. Identifying them initially will allow you to use them along the way as guides to know if you are on the right track. Start by making a list of how you feel when you are balanced versus how you feel when you are overwhelmed.
The Switcheroo
The best way to break a habit is to replace it with a different one. Nature and your bodymind system abhor a vacuum, partly because that action is meeting a need even if it’s not meeting it in the best way. What do you think will happen if you take away the method for meeting the need without putting in place another way to get the need met? You got it - the bodymind will go back to what it knows (the established habit) because the underlying need is legitimate.
While the current action might be meeting that need, it may also be giving you negative side effects or doing so in a less ideal way. The new goal is to still meet the need but with a better tool or action. You will want to explore alternative ways to meet the need that doesn’t have the negative side effects. But first, start with trying to identify what the underlying need is either by using paper and pen and free form writing, meditating on it, or using whatever connection technique works for you.
Swap the “Shoulds” for Inspired Action
Shoulds are often someone else’s voice, a cultural expectation, or even your ego mind telling you what to do, usually based on past experiences or expectations. But what you need, including self-care, is going to vary from moment to moment. To best meet the need, you need to tap into the present moment and listen to the wisdom from within rather than just from your mind. When you do this, you are more likely to be in alignment with yourself in that moment and can then take action inspired from that inner knowledge. Try to adopt a beginner’s mind and practice a state of innocence in any moment to allow you to explore what is there versus what you think should be there.
Organize your Tools
“I’m drowning in an ocean of tools!” This is what one client recently said to me. She felt overwhelmed by all that she had gathered and learned to take care of her and the sheer quantity left her immobilized. Just like the variety of medicines that line the shelves of Walgreens, not all of them are applicable and any one time. So too, your self-care tools do not ALL need to be used every day. To help make sense of your own tools, I invite you to play with organizing them. You can start by thinking of what might be a daily, seasonal or symptom/imbalance specific tool - creating categories.
I have seen clients do wonderfully creative things with organizing the categories. Writing out the tool on index cards and putting them in a recipe box or putting them in a notebook in sections are two popular options. Then when you have a need, simply look through your resource organizer, like looking through your medicine cabinet, and choose what is appropriate.
If you like these ideas but would like structured support in implementing them and achieving a healthy life, join the upcoming 8 week “Creating Health and Harmony: Group Ayurveda Wellness Program” with Jamie Durner, Ayurvedic Natural Health Practitioner and Wellness Educator. Details @ www.AyurvedaWellness.org/solutions/group.

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