10 Ways to Give Yourself a Morning Energy Boost

Mia Barnes 03/31/2023

Everyone has mornings when they can’t seem to hit snooze enough. That’s OK occasionally, but you might need to make some changes in your life if this is an everyday occurrence. Work these early-morning energy boosts into your routine to kickstart your day. 1. Get Into Routine A routine helps you recognize what time to get up. Your body is on a timer called a circadian clock that guides your energy flow. It follows the night and day cycle, but you alter it by changing your sleep routine. Allow yourself to get into a rhythm of waking up at the same time every day. You’re in control of your clock — it’ll listen to you and make rising easier. Maintain this routine on the weekends…

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Categories: Change, Happiness, Institute of Women, Wellness & Work, Self-care, Subscriber Content, Wellness & Personal Growth

Tags: health, self-care, wellness

Mia Barnes

The Secret to Keeping It Together: Why and How to Develop a Morning Routine

We realize that not everyone on the planet is a lover of mornings. Whether you have to set an alarm each day and drag yourself out of bed, jump up at the break of dawn, or prefer staying up at night and sleeping through the mornings, everyone has their own routine. Or do they? Many people struggle with mornings to varying degrees; some wake each morning and handle it pretty well. But regardless of which type of person you are, a morning routine is important, whether that routine begins at 5 a.m. or 10 a.m. The Benefits of a Daily Morning Routine Your morning routine is the order in which you do the same basic tasks each morning. A routine might seem to give some…

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Institute Editorial Team 09/05/2022

How to care for yourself while taking care of others

Caregivers, this is for you. Even before the pandemic, more than 16% of the US population was providing unpaid care to an adult 18 years or older, including family members with Alzheimer’s or dementia. Women make up about 75% of those caregivers, and they put in the work while juggling jobs, children, and ongoing domestic-task overload. With nearly 23 million confirmed cases of COVID-19 in the US, caregivers are under additional pressure to care for and protect their loved ones. If you’re a caregiver, the stress may seem relentless, and you may be: having trouble sleepingunder/over-eatingself-medicating with alcohol or drugscanceling (or not even booking) your own doctors’ appointments That’s because when you’re a caregiver, caring for yourself tends to happen only after everyone else’s needs…

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Institute Editorial Team 01/24/2021

woman looking up at sky thinking, showing mental performance

Mental performance and you: 10 things you need to know

Our mental performance, how we think, analyze, and perceive the world, influences how we work, tackle challenges, relate to others, manage stress and more. Where we choose to put our focus has a tremendous impact on how we feel and perform in our day-to-day lives. Julie Jones, Mental Performance Coach and Institute instructor, specializes in helping people boost their mental game, and in teaching them how mental training, positivity and self-awareness can help us do better in our jobs, our personal lives, as leaders, as athletes, and as members of the community. As a former Division I softball coach, Julie specializes in training athletes in mental performance techniques. The same brain strategies that can help a softball player improve her swing can help us all…

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Institute Editorial Team 08/02/2021

How to Prioritize Your Energy and Maintain Your Schedule

If you’re a woman who finds herself wishing for more hours in the day to get everything done that needs doing, you’re not alone. After all, women spend an average of 4.2 hours a day doing unpaid domestic work compared to 1.7 hours for men, according to the United Nations. It’s no wonder that so many ladies are looking for those elusive extra hours each day. While we can’t add hours to days, we can manage our energy. After all, life is often out of our control, and we must deal with unexpected circumstances at the drop of a hat. To prepare ourselves adequately for our days, both planned and unplanned, there are some things we can do to ensure we have the energy for…

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Institute Editorial Team 08/29/2022

woman sitting at table thinking about self-care and work-life balance

4 Self-Care Practices to Disconnect from Work

Why do we need self-care practices to disconnect from work? As we cope with the stress of phase 2 of the pandemic, many women are headed back to the office. Finding a healthy work-life balance seems to be more difficult than ever. Imagine this: You finally leave the office after a long day at work. You’re exhausted, and can’t wait to get home. But in the car, you start thinking about that project you’re working on, or that client, or that meeting tomorrow. You’re filled with worry and self-doubt, and you can’t stop thinking about work the whole way home. You get home and you are still thinking about it. Your body is physically at home with your family, but your mind is still at…

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Gina Messina, Ph.D. 09/06/2021

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