Take Back Control of Your Wellness: My 5 Best Tips To Get You Started
Nov 17, 2020
SUMMARY:
COFFEE & SimipliciTEA is a new masterclass and tutorial series geared toward answering your most common questions and providing the best-proven methods for simplifying health, decluttering the home, improving habits, and increasing happiness. We sip coffee in my dining room, get in our cozy clothes, and talk about all things health, wellness, and simplification. So, grab a cup of coffee (or tea) and join me! It's a long one but SO worth it! In this episode, we touch upon the top 5 ways you can get control of your health in these hectic times. I use practical tips based on scientific evidence to help you improve your mental, emotional, spiritual, and physical health right now. The 5 best tips are 1) monitor how you consume and contribute to social media. 2) prioritize a morning routine 3) simplify your eating habits and food choices 4) minimize your exercise but make it efficient 5) Declutter your spaces that are preventing your peace and productivity. In this video, I provide A TON of free and very inexpensive resources for you to get started!
FULL-TRANSCRIPT:
If this is your first time visiting, I’m Dr. Linne. It is my firm belief that your health, your time, and your energy are your true wealth. By helping you to supercharge your health and simplify your lifestyle (think less stress and less distraction) I aim to help you make room for your God-given mission in this life; that dream that is on your heart that only you can fulfill because it is unique to you. By serving you, I believe you can be better equipped to serve others. So, if you are on a similar journey as I am, then buckle up, and let’s start living and loving our best life, together.
Today I’m going to share with you how can take back control of your health during these times of complexity and uncertainty. The thoughts that I will be sharing with you really come from a list of things I struggle with and have by no means, mastered. However, my hope is to bring more simplicity and thus more joy and positive engagement back into our lives during these challenging times. So if you are on a similar journey then feel free to leave a comment below, share this post with someone you love, and hang on because this is a lot of information!
HOW COFFEE & SIMPLICITY GOT STARTED:
First, let’s discuss how COFFEE & SiimpliciTEA got started. Most of my patients are perimenopausal or menopausal and many of them are trying to lose weight. They are very driven women who are juggling many different responsibilities and it is taking its toll on their productivity, their energy, their sleep, their passion for life, and their waistline. Here’s the deal...almost every single one is trying to adopt healthy lifestyle habits; but when we take a look at the four pillars of lifestyle (health, home, habits, happiness which we cover each month in the Lifestyle Design Experience Monthly Masterclass) there is always an imbalance that needs to be addressed. These patients tend to feel overwhelmed and out of control. Often they are experiencing depression --not clinical depression, but a sense of sadness and hopelessness that they can’t “get it together”. If this is you, I want to address a few seemingly simple areas that if you are not excelling at, could be contributing to your thoughts and feelings of overwhelm. Of course, this list is not extensive and we will be discussing a lot more lifestyle simplification tips in episodes to come!
So to help you out, let’s dive into the 5 ways you can start feeling like you have more control over your health, home, habits, and happiness.
SOCIAL MEDIA CONSUMPTION AND CONTRIBUTIONS:
Do you remember the days when we used to visit Facebook with the intent of checking in a friend, connecting with college roommates, and seeing if your girlfriend had her baby yet? These days, social media has become a platform for ranting and raving, and in the process, we are inundated with advertisements that are selected from a specific algorithm based upon our google search habits. We find ourselves getting caught in a rabbit trail that was only supposed to be a quick checking for updates and then two hours magically passes and we haven’t done anything productive with our time. Let me ask you some questions. When you are consuming information from a social media site, do you feel uplifted, encouraged, or inspired? Or do you feel depressed, anxious, discouraged, and angry? When you are posting and contributing are you demonstrating your best self or are you taking part in the movement towards a Divided States of America? How much time are you consuming in a day to participate in social media? Is doing so helping you reach your goals? Am I positively influencing my friends, family, and followers or am I pulling them into my righteous cause?
It doesn’t matter what side of the fence you are on. If you are participating in posting, commenting, or encouraging others in feelings of discouragement, anxiety, anger, and depression you have to ask yourself what your motives are and how many folks have changed their viewpoint because of your rants? I know this and it is tough stuff and truthfully, I’ve had to really go deep within for these questions because I struggle just as much as you do.
LET ME ASK YOU ANOTHER QUESTION…
What would happen if in your political or social cause enthusiasm you only posted how your candidate will positively change this country’s future? What if you said nothing negative about the opponent? What if you only shared your optimism for your candidate and said nothing disrespectful about the other candidate? What if in your prayer time, you prayed ---not only for who you are voting for; but, for the opponent and their health, safety, and well-being, their ability to lead? How would your heart change? How would those seeing your actions in this time of difficulty be inspired? How would you feel internally? More peaceful or angrier? Folks, part of taking control of your life is taking control of your attitudes and challenging ourselves to project that which we want more of in our lives. You cannot feel more peaceful if your posts are angry. You cannot feel more love toward each other if your posts are filled with disrespect and hatred.
MORNING ROUTINE:
Let’s get back to self-care. IF YOU TAKE MY SIMPLE ADVICE AND AVOID LENGTHY TIMES ON SOCIAL MEDIA, you will have more time to take care of yourself. If you are not able to take 15 minutes in the morning to address your self-care needs, something is really wrong. I’m not talking about 2 hours every morning to do a lengthy workout, read a book, journal 5 pages and meditate for 30 minutes. I’m talking about taking some time every morning to address your physical, mental, emotional, and spiritual needs. I have had to simplify this process as I have had very complicated processes for my morning routine in the past. But if I can address these four areas, no matter what happens in my day, I feel in control, taken care of, and I am more confident because the biggest box for the day has been checked. So here is what I do: I drink two glasses of water, grab a cup of really strong coffee, read something inspirational (usually scripture), pray, visualize my tasks for the day getting done, and then I move my body. That’s it. And guess what? When I do this, my days are incredible. Even if you read for 10 minutes and stretch for 5, you have still accomplished some self-care in the morning. Getting back to a morning routine will help you feel like you have more control over your days, your weeks, and your destiny.
SIMPLIFY YOUR EATING/DRINKING HABITS:
Simplify your eating habits. So, my coping mechanism during COVID has been wine. In fact, I overdid it and had wine every night for several months straight. My sleep suffered. My energy suffered and my waistline suffered. Thankfully we all have an excuse to eat more at home and eat less processed foods. This is the PERFECT time to learn how to prepare whole foods, clean out the pantry, and shop a little smarter at the grocery store. Take advantage of this opportunity by intentionally eating to fuel your brain, your energy, your health, and your waistline. While we have a temptation to eat freely all the comfort foods necessary to get through troubling times, the irony is that we feel worse when our health and our waistline suffers. To simplify your eating, get back to whole ingredients. Cut the sugar. Drink responsibly 1-2 nights per week, no more than two servings. Allow yourself stevia or monk fruit-sweetened treats like chocolate bars and Zevia soda. Plan your meals for the week and keep plenty of fresh foods on hand, in your refrigerator, and in your pantry.
SIMPLIFY YOUR EXERCISE:
Simplify exercise. If you are not moving your body because you don’t have time, energy, or motivation, then let me help you out. Stop looking at where you think you should be. Stop comparing your body to your neighbor and folks on social media or on television. Everyone can find time to move their body in a way that fuels the soul. Whether that is shooting hoops, riding a skateboard, dancing, walking the dog, or jumping on a trampoline (in my case). If you think you have to workout 6 hours a week to get in good shape then you are being misled. Find a workout you love and do it. Period. I don’t care how old you are, or how much you weigh. Everyone can find something that they can safely do. For me, I have used my trampoline for my stretching, muscle training, and cardio. In addition, it is physically impossible to jump on a trampoline and not smile at least once. The endorphin release alone in a 10-15 minutes session is enough happy juice to get e through the day. But you have to find what works for you. For me, 10-15 minutes of jumping per day is my minimum effective dose of physical fitness and happy pills. You have to find what works for you but stop making it complicated. If you need help with this, I got you. You can check out all my resources down below!
DECLUTTER SOMETHING:
Declutter something. Have you ever watched a Horder’s episode or The Marie Kondo series on Netflix and been inspired by the emotional release and excitement that folks have from seeing a decluttered space for the first time? There are so many studies relating our physical environment to our mental health, yet we often neglect the physical spaces of our life because we have “better things to do”. I’m here to tell you that if you are a go-getter and you wish to be more productive, you cannot reach your full potential in a cluttered space. Period. Only on a very rare occasion, do we find individuals who word better in chaos. But in general, clutter holds us back from feeling and achieving our best. So, schedule time each week to declutter something. I suggest you walk through the process I have outlined in the 5x5 Decluttering Method. Start with paperwork, then clothes, miscellaneous items, books, and lastly, sentimental items. Now in our sessions of Coffee and SimpliciTEA I will be walking through my home as I do this (I go through this list every year) but for now, just know that once you start and get some momentum, you will start to feel in control. Your mood will change. You will feel lighter. You will be making room in your life for what truly matters. And that is what this channel is all about. That is why I do what I do. I want to help you create the space you need to chase after that dream.
Congratulations! You just took valuable time out of your day to take back more control in your life. We just discussed the 5 ways that you can start taking control again during uncertain times and claim some joy back for yourself. If you struggle with any of these things, just know you are not alone. We are all in this together and each of us on this channel is working toward a journey toward more joy and less overwhelm. So here is what I want you to do. Choose one of these categories and commit to a 30-day challenge and 15 minutes a day of doing something in that category. That’s it! This 15 minutes will be enough to challenge yourself and give you the momentum you need to make huge changes. Imagine what an incredible difference that 7.5 hours will make having spent that time improving an area of your life that you catapult you toward even more challenging improvements!
Don't forget to check out all of the many FREE and inexpensive resources that I have to help you get started! I can't wait to hear about your success! come back and comment on which of these 5 you tried first!
XO,
Dr. Linné
I have many FREE and inexpensive resources for you:
MINDSET: If you know that you are contributing to attitudes that fuel negativity online, then choose to only say positive things about your social or political cause for 30 days. If you need help with mindset and reprogramming your brain for massive positive change you can check out my Mindset Masterclass (link below). I also have a free video, I will link there for you, too. Watch what happens.
MORNING ROUTINE: If you know you need more self-care, then carve out 20 minutes every morning to have a cup of coffee and read something inspirational. Spend just 5 minutes listening to calming music while your deep breath. If you need inspiration, I’ll link my video series to help you 10x your productivity, down below. Watch what happens.
EATING/DRINKING HABITS: If you know that you are eating and drinking too much, make one change for 30 days. Eliminate sugar. Or drink just one glass of wine 2 days per week. Drink 100 oz of water per day. Eat more leafy greens. If you need help with your diet, you know I’ve got you. I’ll link my free book the Forever Fatburner down below for you. Don’t have $ for the shipping and handling? Then download the kindle app and my book for 0.99. You can even grab my food list for free over at my site journeytowardjoy.com in the resource tab. Just click on The Forever Fat Burner Resources, fill in your info and then choose “the approved food list”. Just pick something that will fuel your body and do it for 30 days.
EXERCISE: If you are not moving your body enough, find a 15 minute dance tutorial on Youtube. Jump on a trampoline. Walk your dog while listening to yoru favorite podcast or upbeat music. If you need help finding your minimum effective dose, you can watch this video here, read chapter 10 in my book and see the appendix for all the at-home workouts that I recommend. Do this for 30 days.
DECLUTTERING: If you need to take control of clutter, pick an area to start. If you need help here you can watch this video or you can grab the 5x5 Decluttering guide. The link is in the description box below.
And if you liked these tips, I will be addressing how you can live your best life by addressing the four pillars of health, home, habits, and happiness, every month in the Lifestyle Design experience. If you want more information, you can check out the link below to learn more about this course you wish you would have had in school!
DISCLAIMER: This post & video is designed for educational and/or informational, entertainment purposes only and should not be used in any other manner. This information is not intended to substitute informed medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider. A consultation with your health care professional is the proper method to address your health concerns. You are encouraged to consult your health care provider with any questions or concerns you may have regarding your condition.
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