Little Habit Ideas To Adopt.*:

little habit ideas to adopt⋆.ೃ࿔*:･☁️

hydrate ur lips - before going to sleep, hydrate ur lips with a thick sleeping mask or hydrating lip balm. i keep an overnight lip mask on my bedside table to apply before going to bed and when i wake up my lips are MOISTURIZED

organization - dedicate 20 minutes out of ur day everyday to tidy up and keep ur space clean

making ur bed - goes in hand with organization but also if u fix ur bed ur less likely to get back in it

tea before bed and lukewarm water in the morning - prioritize ur health over everything

adequate sleep - also goes in hand with prioritizing ur health

practicing self care in whatever form u like every single day - a non negotiable

being intentional - deep breathing, meditation, journaling, and manifesting

adding electrolytes into my water - cuz if ur drinking 3-4 liters of water a day and just peeing it out, ur not ACTUALLY hydrating urself.

Habits that are helping me have balance and peace ୨୧

! Waking up at and sleeping at the SAME HOUR and ON TIME → Evade procrastination, feel more energized

! Have a morning and night routine and complete them at the STABLISHED time → Evade procrastination, feel good by maintain my personal devotion, achieve healthy habits as normal activities

! Stopped listening to music, podcast, overall background sounds → Have more silence, stop distracting myself and stop overconsumption

! Have a healthy diet of 4 daily meals, drink water only, one fruit at least and cut sugar and junk → DEFINETLY more energy, helps with my gain weight journey, feel good by feeling healthy

! Use less than 3 daily hours my phone by using timers and only using it for emergencies or academic activities → Less headaches, evade procrastination and focus on better and healthier activities with that time

! Read 10 pages atleast of a book daily → Acquire more knowledge, helps me gain concentration and reading skills

! Plan and reflect monthly, weekly, daily and use a habit tracker → Keep myself organized and helps me focus on my goals, habits and desired self

! Have a power nap of 30 minutes - 1 hour → Helps me feeling energized, better than wasting it scrolling

! Prioritize my studies: do my homework and assigments right away at college and study when possible → Not having to do these tasks at home, more free time, keep myself responsable and top student

! Prioritize investing time doing things I like → Helps me with having fun and feeling good, have a "not everything is about work" mindset, feel lighter throughout my weekly schedule (productivity wise)

! Write daily journal prompts → Understand myself better, release thoughts

hey guys. write songs. even if they're terrible. just. write them. put some words to a melody and rhyme a few of them. i thought i was awful at it and now i have like 20 of them. write. songs

getting it together⋆.ೃ࿔*:･🍡

it feels GOOD to have all ur assignments done. to actively pursue ur dreams and goals. to be consistent and in turn -> see results. it feels good to give meaning to ur time and experience sustained satisfaction. this post will give an overview/guide of the BASICS of getting it together. that way whenever u get off track (cuz we're all human) u can easily reference this and get it TOGETHER.

SLEEP SCHEDULE - how does ur sleep schedule look? is it all over the place? fix it. the plan is to get between the range of 8-10 hours of sleep every single night (yes even on the weekends) and to wake up no later than 8 in the morning.

i recommend formulating a "get ready for bed" routine. mine is set with a soothing playlist, a cup of tea, and copious time for self care and meditating on my manifestations. ur night time routine is customizable to YOU, however the goal is to get away from screens or anything that'll tempt you to stay up at unhealthy hours.

THE MORNING ROUTINE - i think that the most influential and important time of the day is the morning. bcuz for me that sets the mood of my whole entire day, so i take my mornings SERIOUSLY and i think you should too.

for me in the morning, i do a light pilates workout/stretch to get my blood pumping, and i feel like it gives me such a boost of energy and sets the mood for the whole day so if u haven't tried i rly recommend working out in the morning. however since this post is for when you've gotten off track start SMALL. a short 5-10 minute stretch or pilates routine is more than enough.

THE IMPORTANCE OF GETTING READY - and i'll STAND ON THIS. even if ur not going anywhere at all that day, make an effort to get ready. make casual glamor a HABIT. getting ready is like, the best part of my day. its so therapeutic, something about the meticulous attention and the amount of time that i pour into myself it feels AMAZING. when u look good -> you feel good

A TO DO LIST - plan out ur week, plan out ur day, ur month. make a super cute calendar or agenda so that way you can get ur tasks done. im someone who needs super detailed instructions of what TO do, so when ik what im supposed to do i can get it done and i can get it done well. and instead of thinking of it as a to-do list, think of it as like a quest or something. tasks that u need to do and then -> you get something in return

ik it sounds rly dumb but sometimes when theres a mundane task that i know i must do, i imagine that im like a SIMS character who has no choice. or i imagine myself as a video game character who is doing it as a task cuz its part of the game. the point of me sharing that hot tip is to make it FUN for yourself. give urself something to look forward to afterwards too. like an episode of ur favorite drama, or a sweet treat.

CLEAN UP - a cluttered space = a cluttered mind. take 20 minutes aside everyday to tidy up so that then u can avoid the day-long cleaning on the weekend and actually enjoy it. when ur space is neat and organized, so is ur mind and it translates to how u view/respect urself. u show that you respect urself when u dwell in a place that it is neat and tidy.

PROPEL YOURSELF - when i've been rotting for a couple days, my go-to routine to propel myself back into my usual swing is : shower (an everything shower is a bit ambitious so go for it if u want) -> drink a COLDDD large glass of water -> do the process of getting ready and then do at least 3 tasks and 2 smaller tasks)

NEUROPLACISITY IN DEPTH.

(The content isn't mine but all complied into one big post, links are connected to the sources)

How do I re-wire my subconscious?

You re-wire your subconscious mind using NEUROPLASTICITY.

Neuroplasticity, also known as brain plasticity or neural plasticity, refers to the brain's ability to reorganize itself by forming new neural connections throughout life. It involves the strengthening or weakening of existing neural pathways and the development of new synapses.

This means you can re-wire your subconscious by building NEW PATHWAYS that become STRONGER than the old ones

I'd like you to start with understanding the importance of BDNF - Brain-derived neurotrophic Factor (BDNF) is a vital protein for neuroplasticity, acting as a linchpin in the adaptive processes of the brain. It supports facilitating synaptic plasticity through mechanisms like long-term potentiation (LTP) and fostering the formation of new synapses. You can increase your body's BDNF by:

Engage in regular exercise, particularly aerobic activities, to significantly increase BDNF levels and promote neuroplasticity.

Maintain a balanced diet rich in omega-3 fatty acids from sources like fatty fish and flaxseeds to support elevated BDNF production.

Prioritize adequate and quality sleep, as insufficient sleep has been linked to decreased BDNF levels.

Implement stress management techniques, such as mindfulness meditation and relaxation exercises, to positively influence BDNF secretion.

Breathwork and meditation are great options.

Understand the importance of regulating your nervous system - You must be able to regulate your nervous system to build neuroplasticity. This is because neuroplasticity may be hindered when the body is in a heightened state of stress or arousal (sympathetic dominance), characterized by increased heart rate and elevated cortisol levels. Breathwork and meditation are an incredible way to do this. Psych central

Take new routes: Every new experience has the potential to enhance your brain’s ability to change. Travelling, for example, can help. Our brains are forced to stop auto-piloting in an unfamiliar environment like a new city. Research from 2013 shows that novelty and challenges can enhance cognitive function. So, technically, you don’t have to leave your town to promote brain plasticity. Consider finding alternative routes to your daily commute. Try that new coffee shop or restaurant around the corner. Go around your desk in the opposite direction that you typically do.

Move: A 2018 literature reviewTrusted Source showed that physical exercise can promote neuroplasticity in general. Activity is beneficial for many different regions of the brain and affects various aspects of cognitive function, including memory and learning. This might be helpful for people facing major or mild cognitive decline, including Alzheimer’s disease. In sum, exercising may help you slow the cellular ageing process and enhance your overall brain health.

Practice meditation: Studies show that long-term meditation practiceTrusted Source can change the function of the brain. Specifically, mindfulness practice can enhance focus and attention and prevent cognitive declineTrusted Source.

Learn a new skill: The relationship between learning and neuroplasticity is twofold. Learning new things enhances brain plasticity, and because of the brain’s ability to adapt to change, you’re able to learn. In this sense, every time you learn something, you benefit from neuroplasticity and promote it. Research backs this up. A 2021 study, for example, suggests that learning a new skill, such as Braille language, can promote neuroplasticity and enhance its benefits. Other examples include learning to: - use your non-dominant hand - speak a new language - play a new instrument - paint or draw - code computers - do puzzles

How to fix a broken sleep schedule: relaxation tips & creating an ideal bed routine

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I’m constantly fixing and breaking my sleep schedule. Let it be with a nap after I’ve been out and about all day, or just staying up later than I know I should’ve. Always breaking it always fixing it again because it’ll affect my daily life and it always does. I have under eye bags that are hardly concealable, my dreams are vivid and complicated which makes them hard to dissect when I turn to them for guidance, I start my days late, or I’m just plain lazy. No sleep and it’ll ruin the flow of your day, your week, maybe even your month…

╭୨୧︰“how long will it take me to fully fix it?”

It could take 2+ weeks to fully settle and become a regular routine. Emphasis on could because it’s different for everyone and different factors can affect how long it takes. Factors like how long your sleep schedule has been off track, how long it takes you to establish a routine and what you like it to consist of, the type of schedule you have with work/school, etc. so keep that in mind. <3

╭୨୧︰things to consider

What type of day do you have? (schedule, busy or slow, places to be, etc.

Meal times

What types of things calm you down

What type of wind down routine is right for you

Shower times (morning or night)

Reducing noise,light, or vise versa

Winding down and creating ambiance:

This is where meal times, shower times, and night routines really come into play. This all comes down to personal preference.

╭୨୧︰ Meal times

Choose a meal time that would help you get to sleep faster and sleep through the night.

Most experts and doctors would recommend not eating 2-3 hours before you’re supposed to go to bed/sleep because they say it helps you sleep through the night and that eating closer to the time you go to bed slows down metabolism, making it more difficult for your body to burn calories resulting in weight gain.

This is something that can come down to preference as well. I personally, sleep a bit better when I’ve just eaten. Eating and then lying down makes me tired.

╭୨୧︰wind down time

Cutting down on cell phone usage

໒꒱ reducing blue light by turning on “night shift” on and “True Tone” on

໒꒱ placing your phone out of reach or in another room if you have a hard time staying off of it

໒꒱ putting on dnd or sleep mode to reduce interruptions

Choose a shower routine that’s relaxing

໒꒱ use of calming fragrances like lavender or chamomile

໒꒱ hot/warm water calms you while cold water makes you more awake

໒꒱ consider a bath instead of a shower

໒꒱ choose a routine that will calm you down or relax you most before bed

Turn the lights down or off

໒꒱ studies show that in response to darkness the pineal gland produces melatonin while exposure of light blocks the production of melatonin. Exposure of light before bed or even while sleeping can mess with your sleep-wake cycle.

໒꒱ keep in mind that light can also become a preference when it comes to sleep. Some people would prefer to sleep with the blinds open even throughout the night or with the tv on whilst it being muted.

Rely on noise to help you fall asleep

໒꒱ some people prefer complete silence

໒꒱ look into different color noise frequencies (ex. Pink noise, brown noise, or white noise) I personally prefer white and brown.

໒꒱ you could also look into binaural beats and frequencies or other types of nature noises with apps or invest in a sound machine.

╭୨୧︰ Other tips and extras

໒꒱ if you have respiratory issues like asthma or allergies look into/invest in an air purifier or a humidifier and make sure that your space is clean and as dust free as possible to help with sleeping through the night without interruptions.

໒꒱ look into an over the counter sleep aid like melatonin or zzzquil. If you’ve had problems with sleep for a very long time or it’s possible you have insomnia or another sleep disorder check in with a medical professional.

໒꒱ look into weighted blankets or getting better pillows for better sleep

໒꒱ if you’re into aroma therapy or anything of the sort try getting essential oils and/or a diffuser.

໒꒱ find some candles that you like to create ambience in your bedroom. (Please make sure to not leave them burning throughout the night)

໒꒱ cut out naps during the day

໒꒱ do some research on questions you have about sleep or things that could potentially help you sleep better to formulate a unique routine for yourself that you really like.

Remember to remain consistent with your approach in fixing your sleep schedule. Choose a bedtime and a time to wake up that’s suitable for you and your schedule. I hope that this was helpful. x