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: 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 COVID back on the rise, 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 sleeping under/over-eating self-medicating with alcohol or drugs canceling (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 have been…

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Institute Editorial Team 09/26/2023

How to Incorporate Self-Care into Your Bedtime Routine

The constant hustle can drain even the most resilient, making the moments before bedtime a crucial window for self-renewal.

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Mia Barnes 09/19/2023

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