THE DAILY CHECK-IN
3.19
Workout: Cardio On the Stairs
Perform 8 reps of each exercise, per side when necessary. Once you reach the top, walk or jog back to start. Complete three rounds.
Ascending squat jump
Incline burpee
Decline plank with Knee tuck
Skater with knee drive
Lateral switch lunge
Staggered push-up with lateral walk
RAIDING YOUR PANTRY?
The second you start mindlessly snacking, try a dopamine 'fast'.
Step 1: Notice the behavior and why you're doing it.
Step 2: Stop what you’re doing and close your eyes.
Step 3: For at least four full breaths, make each exhale twice as long as each inhale.
Step 4: When you open your eyes, you'll feel more in control.
WIND DOWN AND UNPLUG
Smartphones are nightmarish for sleep: it's called technoference. To power down properly, activate Night Shift (on the iPhone) or Night Mode (for Androids) an hour before bed.
Another way to sleep more without using your phone less: Listen to favorite playlist during your nightly routine to put you in a calm state of mind.
SPREAD THE MICRO-LOVE
Bring your S.O. some coffee or Slack your coworker just to say hey.
A little goes a long way: People who share these smaller moments of social connection—referred to as microlove—are actually the happiest.
Once you're mindful of these small ways, you're more likely to spread microlove.
