Three Micro Life Hacks To Take Better Care of Yourself

Last week, I asked you if you're stressed, overwhelmed, or burnt out. The truth is, if you're any of those things, you might be a workaholic. Which means you must learn the skills of slowing down to speed up and treating yourself like you are your number one best asset.

I've learned these skills myself, and last week I shared some macro ways to do this. Today, I want to share some micro skills you can implement on a day-to-day basis that will help you show up and be your very best self.?

All of these skills help ground you in the present moment. Being present engages your Parasympathetic Nervous System (PNS.) This network relaxes your body after periods of stress or danger. You may remember from school that the PNS is responsible for the “rest and digest” functions of the body.?

Most people are familiar with the Sympathetic Nervous System (SNS) which is the network that helps your body activate its “fight-or-flight” response when you are under a threat. That's the system we're trying to calm down. When we engage our parasympathetic nervous system, we use our Prefrontal Cortex. This is the problem solving part of our brain that helps us show up at our best.

Let’s dive into the four micro hacks I recommend for taking better care of yourself.

Breathing

Skill number one is breathing. Many of my clients breathe in a shallow way. So, I want to teach you how to properly take a deep breath.?

Step 1: Breathe in through your nose.?

Step 2: Exhale through your mouth. But, with two additions!

With the second step, you're going to add two things. First, when you exhale, add a sighing sound. This engages the parasympathetic nervous system. Your brain will release different hormones to help you relax.?

And secondly, smile. The reason why you're smiling is because it releases endorphins and enkephalins. This is the feel good stuff we can activate simply with breath.?

Breathe in through your nose and exhale with a sigh and a smile. If you do all three, you’ll change your brain chemistry within 20 seconds. It's such a simple thing to practice. Take a moment to try it!?

Tune into Sounds

The next skill to call yourself into the present is to tune into sound. So much of the time your thoughts are moving quickly. You’re thinking about a multitude of things that you forget to be quiet.?

Try this one, as well. Be quiet, listen to the environment around you, and breathe slowly while you do this.?

What do you hear close by??

What do you hear far away??

This is a way of grounding us in the present moment and giving our brain a moment to relax.

I tried it while writing this post and I heard a clock ticking close by and birds chirping further away. You might have heard work sounds if you’re in the office or neighborhood activity if you work from home.

Engage in Touch

The third hack is a really simple one. We're going to engage with a different part of our senses - touch.?

Try it with me. Put your first finger to your thumb. Close your eyes, breathe, and see if you can feel your fingertips. Then, put all five fingers together and see if you can feel all of them.

This is a beautifully simple thing to do, and it gives our brain a break. We need these daily breaks regularly.?

In fact, I recommend that you fold them in multiple times a day and try habit stacking. Do these at a time when you're already doing something else, so you'll remember. For example, when you get that first cup of coffee in the morning, breathe deeply, sigh and smile.?

You've got this!

Treating yourself like you are your number one best asset and slowing down to speed up is a game changer for most leaders and most people.

I’d love to hear how you take care of yourself. Let me know how it goes!?

Best,

Sarah Fruehling?

Fruehling Coaching and Facilitation

[email protected]

fruehlingcoaching.com

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