10 Two-Minute Habits That Will Change Your Life
You haven't a moment to lose.
Photo: Create & Cultivate
For most of us, mornings are rough. We snooze, wake, repeat. Jump out of bed. Java. And then start firing off emails and Slacks. It's no way to greet the day and its disruptive energy that carries into our work. To help you kick-start your day the right way, here are 10 tiny, two-minute switches that are easy to implement and can have a major impact on your day. So, what are you waiting for? It's only your life.
1. CONSCIOUS BREATHING
When you feel anxious, you disrupt the ease and flow of your breath. You might not even notice these slight disruptions in your breathing pattern and how they affect you. But reestablishing normal breathing restores your energy and focus.
How to do it: Breath in through the nose for a count of five. Feel as though there’s a balloon that is filling your entire pelvis and causing it to stretch out in all directions. Hold that inhale for a moment, and when you exhale, contract all the muscles in and up the spine as you exhale for a count of five. Hold the exhale for a moment and repeat 10 times. Do this whenever you feel stressed.
2. CHEW SLOWLY
It’s not just what you eat that matters, it’s also how you eat it. You can eat all the highly nutritious food you desire, but if you don’t chew your food well, it can lead to indigestion, bloating, and lack of nutrient absorption. The more you chew, the more saliva you produce. Saliva coats the particles of food with enzymes that break it down for better nutrient absorption.
How to do it: Chewing 25 times per bite helps cultivate more mindful eating. You eat in a more relaxed state of mind, which aids digestion. Plus, the more slowly you eat, the less you’re likely to consume because you’re giving your body time to let you know you’re full.
“Reestablishing normal breathing restores your energy and focus.”
3. SIP ON WARM LEMON WATER
Skip the ice in your cup and add warm lemon water to your daily routine instead. First thing in the morning your body needs to be rehydrated. Warm lemon water quenches thirst, preps and primes your digestive system, aids in detoxification, and supplies a free-radical-crushing dose of vitamin C. Lemons may taste acidic, but they are actually alkaline forming, helping the body maintain an ideal pH balance and neutralizing free radicals to keep you feeling vivacious and looking vibrant. “Lemon water benefits the enzyme functions in your body, stimulating the liver and flushing out toxins,” says Josh Axe, DNM.
4. TAKE MOVEMENT BREAKS
When it comes to improving your movement, it’s not just about doing your workout for an hour in the morning and checking it off the list. Your body thrives on movement. More movement all throughout the day is highly beneficial for your body and brain. Mobility exercises help lubricate the joints to ward off stiffness, aid in circulation and help boost energy levels and increase focus and productivity. For every hour of sitting, aim for at least a few minutes of mobility drills, such as alternating between arm backstrokes and pelvic circles.
“More movement all throughout the day is highly beneficial for your body and brain.”
5. FIX YOUR POSTURE
Proper posture—with the spine aligned and the joints stacked—puts your body at ease, reduces tension and strain and ensures that muscles and tissues are well oxygenated and receive nutrients for proper function.
How to do it: Katy Bowman, biomechanist and natural-movement expert, recommends first aligning the outside edges of your feet with a straightedge. Then make sure your feet are hip-distance apart. Press all four corners of your feet into the ground. Make sure your pelvis is over your heels. Engage your thighs to lift your kneecaps, squeeze your glutes, keep you chest lifted with the bottom ribs tucked in, and keep your head in a neutral position with chin slightly tucked.
6. TAKE OFF YOUR SHOES
One of the greatest health tools is right under your feet, literally. Earthing, or walking or standing barefoot on the ground, sounds simple enough, but how often are you actually barefoot outside? It may sound a bit hippie, but a 2012 review published in the Journal of Environmental Public Health found that research supports the touted benefits of going barefoot, which include improved mood and sleep and reduced inflammation and chronic pain. Just don’t step on any rusty nails!
“Proper posture—with the spine aligned and the joints stacked—puts your body at ease, reduces tension and strain.”
7. DRY BRUSH YOUR SKIN
Take care of your body’s largest organ: Your skin. Dry brushing is a natural technique that can reveal the beauty of your skin by sloughing off dead skin cells as it stimulates the lymphatic system. Dry brushing has also been credited with giving the skin a natural, luminous glow.
How to do it: Purchase a dry brush with natural bristles. Start at your feet and brush in long, sweeping motions toward your heart (avoiding the face) without applying too much pressure. Don’t dry brush for too long or too often. Try just a few minutes once a week.
8. SET AN INTENTION
When you want to break out of your comfort zone or start a new healthy habit, you must first have a strong intention to do so. As Wayne Dyer, author of “The Power of Intention,” said, “The power of intention is the power to manifest, to create, to live a life of unlimited abundance, and to attract into your life the right people at the right moments.” You can set an intention for every action in your life. Before eating, set an intention to eat mindfully. Before working out, connect to your intention. Ask yourself, “What are you aiming to achieve?”
“Keep your vibe high and light by filtering out the noise and filling yourself up with gratitude throughout each day. ”
9. APPLY SUNSCREEN
Sunscreen isn’t just for summertime. Dermatologists recommend wearing sunscreen daily because, according to the Skin Cancer Foundation, one in five Americans will develop skin cancer in the course of a lifetime. Yikes! Even if you’re not hanging outdoors for a long period of time, UVA rays that cause wrinkles and premature aging can pass through window glass. Check the ingredients on your sunscreen and look for one with the mineral zinc oxide for UVA protection. If you’re going to be outside for an extended length of time (at least two hours) look for a broad-spectrum sunscreen with SPF 30 that’s sweat and water-resistant.
10. EXPRESS GRATITUDE
Western society is constantly telling us we need to be more, do more, have more, and achieve more. It can be depleting and depressing. Keep your vibe high and light by filtering out the noise and filling yourself up with gratitude throughout each day. There have been numerous studies regarding the positive effects a daily gratitude practice has on the mind, body, and spirit.
How to do it: Keep a journal in which you jot down what you’re grateful for each evening before bed or when you wake up in the morning. Try writing affirmations, positive things about yourself and your life. Or write a thank-you note to someone to say how grateful you are to have him or her in your life.
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This story was originally published on May 21, 2018, and has since been updated.
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Meet the Film and TV Producer Whose Work Supports Folx From Marginalized Communities
Plus, her tips for staying productive.
Photo: Courtesy of Olivia Charmaine Morris
Welcome to our monthly editorial series A Day in the Life where we ask successful women we admire to share the daily minutiae of their professional lives, from the rituals that set them up for success to their evening wind-down routines. This month, we caught up with Olivia Charmaine Morris, the founder and CEO of Black Monarch Entertainment, to talk about how she’s championing artists from marginalized communities, what inspires her to wake up at 5:00 am every morning, and her favorite forms of self-care.
You’re passionate about fostering lasting inclusion in Hollywood, and in 2020, you left Kerry Washington's Simpson Street to start your own venture to work toward that goal. Tell us about Black Monarch Entertainment and what inspired you to launch a production company that centers, celebrates, and supports “otherness.”
I’ve worked in Hollywood for years as a development executive specializing in original scripted programming. Whether working at big companies or smaller startups, I’ve always had an entrepreneurial spirit, so it’s quite natural that I would eventually pour that energy into my own creative endeavors.
Black Monarch Entertainment, at its core, is an inclusive artist collective. For me, it’s always been about representation. As someone who is a queer, Black woman, I’m a champion for artists that sit at intersections of “otherness.” I’m honored to be able to build a safe space for content creation that drives social impact.
You’re also the host of the weekly IGTV series “The Tea” in which you have powerful conversations about everything from wellness to current events with people like Angelica Ross, Janelle Monáe, and Karyn Parsons. What compelled you to start this series and what do you hope people take away from it?
While we were all stuck inside our homes and fatigued by the onslaught of the negative news cycle, I was inspired to find a consistent way to check in with my friends and other folx I admire. The ritual of putting the kettle on, steeping your favorite brew, and patiently sipping tea works perfectly in tandem with intimate conversations, and Instagram Live is the perfect platform to maintain that intimacy while also being able to interact with the viewing audience. I hope that the Communi-Tea enjoys learning insider information about the entertainment industry while indulging in the important act of self-care that naturally comes from pausing over a cup of tea.
Now, let’s talk about your workday routine! First, are you a night owl or a morning person? When do you do your most important work and why?
I’m traditionally a morning person that does my best work in the early afternoon. I tend to start my day slowly while picking up steam after my morning tea kicks in.
What time does your alarm go off, and what’s the first thing you do upon waking?
My first alarm goes off at 5:00 am, and my second alarm goes off at 6:15 am. Because I work with artists in different countries, the first thing I do is quickly glance over my emails so I have a clear sense of what my morning will look like.
What does your morning, pre-work routine look like?
I either go for a long walk around my neighborhood or meet at the gym with my personal trainer.
Mark Twain said, “Eat a live frog first thing in the morning and nothing worse will happen to you the rest of the day.” What’s the first thing you do when you get to your desk?
The first thing I do when I get to my workstation is review my notes from the day before to ensure there is nothing outstanding.
What are you working on this week?
I’m currently working on producing my first independent feature film, called “Dreyana Grooms.” This week, my team has secured a global sales agent, a celebrity executive producer, and the last bit of equity financing we’ll need to be able to start principal photography in July!
What’s been the most rewarding part of running your business? The most challenging?
The most rewarding part of my job is supporting people of color and what I like to call “colorful people,” anyone from a marginalized community with a story to tell. I personally love stories that sit at the intersection of art and activism. Our artists, crews, and stories are inclusive, and we have an exciting slate of film and television projects on our slate.
The most challenging part is finding continuity in the midst of a chaotic year. I discovered that I needed to prioritize self-care in order to stay healthy and maintain the daily motivation to press on.
Do you ever reach inbox zero? How do you handle the constant influx of inquiries and communication?
I technically never reach inbox zero because I always have a never-ending pile of scripts to read that stack up on a daily basis. To handle the influx of communication, I often delegate incoming inquiries and assignments to my incredible team.
What is your go-to work lunch?
My go-to work lunch is a green smoothie.
What advice do you have for balancing the minutiae of day-to-day tasks with big-picture planning?
I typically prioritize tackling bigger picture projects before handling day-to-day tasks. I also have the support of my lovely coordinator, Apryll.
What are some work habits that help you stay healthy, productive, and on track to reach your goals?
I spent most of my early days connecting directly with my network and letting everyone know about my latest endeavor through word-of-mouth. So much of the entertainment industry is predicated on who you know, and I spend a lot of time fostering new relationships in this virtual environment. I’m also very self-aware and know that balance is the key to life. As much as I value my hard-earned role in the entertainment industry, I appreciate self-care just as much or more. These days, I think naps, long walks, and drinking tea are my favorite forms of self-care.
Any favorite apps you use regularly?
What are you reading, watching, or listening to right now to help you wind down at the end of the day?
I’m always watching a new show. I just finished the first season of Peacock’s “Noughts + Crosses” and loved it. My current favorite scripted podcast is called “Bronzeville”—it's so good! But most often, I’m reading a pilot or feature film script!
When do you go to bed? What’s your “optimal” number of sleep hours?
I go to bed by 11 pm to get 7-8 hours of sleep.
What’s the most rewarding part of your day?
The most rewarding part of my day is when I go for walks. I appreciate the moments of disconnecting from my devices, grounding myself, and getting recharged.
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How the Co-Founder of I Am a Voter Mandana Dayani Starts Her Mornings
Two cups of coffee are mandatory.
Photo: Courtesy of Mandana Dayani
Welcome to our monthly editorial series A Day in the Life where we ask successful women we admire to share the daily minutiae of their professional lives, from the rituals that set them up for success to their evening wind-down routines. This month, we chatted with Mandana Dayani, the creator and co-founder of I am a voter., on how she tackles her never-ending inbox, sets work-life boundaries, and unwinds at the end of the day with President Bartlett and the rest of the cast of “The West Wing.”
Tell us a bit about I am a voter. and what inspired you to launch this initiative.
I am a voter. is a nonpartisan civic engagement movement that I founded with some of the most brilliant women I have ever known. As an immigrant, I have always felt incredibly privileged to be an American, and I was really heartbroken seeing our country so divided the last few years.
After making the decision to just dive in and learn what I could do to help, I quickly saw that there was an opportunity for a modern voting brand that really spoke to our generation. One that was positive, empowering, captured how cool it is to be an active participant, and more focused on what unites us. And I knew that if I could get these incredibly talented and inspiring women together in a room we could build a meaningful message and leverage our relationships and skills to create true impact.
After doing lots of research, I learned that identity was an important predictor of voter turnout, which is where the name came from. From there, we all leaned on our skills and networks to create as much impact as possible.
You’re also the co-host of the podcast "The Dissenters" alongside Debra Messing. What compelled you to start this podcast and what do you hope people take away from it?
Debra Messing and I have been activists for most of our lives and we wanted to learn about the people that inspired our own journeys. When we got the idea to start “The Dissenters” all we wanted to do was inspire people to get off of the sidelines. We thought that if we could share the amazing stories and journeys of these people, we could empower others to find their purpose and passion.
Over the course of our activism, we have both met countless people who were afraid to pursue their passion because they didn’t know where to begin or doubted their ability to create meaningful impact. That couldn’t be further from the truth. Almost all of the Dissenters we interviewed had no intention of becoming a hero or building a foundation. They started because they experienced injustice and they took action. And through it, they committed to learn and grow. And that’s what it’s really about—taking a step forward, helping the helpfuls, challenging the status quo.
Let’s talk about your workday routine! First, are you a night owl or a morning person? When do you do your most important work and why?
I am my most productive and clear first thing in the morning (after I have my second cup of coffee).
What time does your alarm go off, and what’s the first thing you do upon waking? What does your morning, pre-work routine look like?
My husband and I usually wake up around 5:45 a.m. when our daughters, Anderson and Miller, run into our room. I immediately take a shower and then make my first cup of coffee. Then, it’s all about packing lunches for school, making breakfast, and getting them to their pods. Next, I go upstairs. Put in my AirPods and watch the news (catch up on Jessica Yellin’s stories on Instagram). I start every morning I can with my Ryse + Shyne Facial Serum and Pept Eyes Biocellulose Eye Mask from Sundree.
Mark Twain said, “Eat a live frog first thing in the morning and nothing worse will happen to you the rest of the day.” What’s the first thing you do when you get to your desk?
I cross-reference my many lists to catch up as much as I can and then I tackle my never-ending inbox.
What are you working on this week?
Planning this year's Register a Friend Day on July 25, 2021, with the amazing I am a voter. team, and working on season two of “The Dissenters.” I am also advising on a few projects that I can’t wait to share soon.
“Managing our expectations of ourselves is such a critical component of self-care.”
—Mandana Dayani, Creator and Co-Founder of I am a voter.
What’s been the most rewarding part of running your business? The most challenging?
The opportunity to learn from the incredible women I work with while making a true, meaningful impact in our communities. It’s really awesome when you find your people!
The most challenging part is just managing it all and continuing to figure out how we can drive participation in civic engagement. The next few years will definitely be more focused on local politics.
Do you ever reach inbox zero? How do you handle the constant influx of inquiries and communication founders are so familiar with?
No, I have yet to reach zero. But, I do my best and I know that it is all I can do. Managing our expectations of ourselves is such a critical component of self-care.
What is your go-to work lunch?
Sushi and sparkling water (currently, Topo Chico).
What advice do you have for balancing the minutiae of day-to-day tasks with big-picture planning?
I use lists for everything I do. Evernote is my go-to list-making tool. And, when it comes to managing tasks, I plan ahead as much as I can and then delegate as much as I can. I am so privileged to have such an incredible network of support.
What are some work habits that help you stay healthy, productive, and on track to reach your goals?
Setting boundaries. I always allocate time to have breakfast and dinner with my kids and make sure I am there to put them to bed. And I learned that I sometimes need to literally time for self-care, whether that is going on a walk or exercising. I also block off lots of time during the week to brainstorm and create.
Any favorite apps you use regularly?
Evernote, Instacart, and Chairish.
What are you watching right now to help you wind down at the end of the day?
“The West Wing,” “The Real Housewives of (everywhere),” “Baker and the Beauty,” and “The Morning Show.”
When do you go to bed? What’s your “optimal” number of sleep hours?
Lights out by 11 p.m. Optimal sleep would be 7 hours.
What’s the most rewarding part of your day?
Bedtime with our kids. We end each night taking turns sharing 1) Our act of kindness for the day, 2) What we are most grateful for, and 3) Who we want to send extra good dreams to. It is such a beautiful ritual.
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4 Ways to Prevent Work Burnout
Don’t crash and burn.
Photo: Polina Zimmerman for Pexels
Free time is costing us more than it seems. Drake knows. And so do we.
In part, this is because all of our illusory free time has been sucked into the vacuum that is the all-encompassing work life. 24/7 availability is the norm. You aren't taking a mental health day because your car-peer (AKA your career peer) hasn't taken a single sick or vacation day. And you're answering emails from the time you wake up to the time you go to sleep. But no one, not even your boss, is immune to burnout.
So if you're smiling on the outside, crying on the inside, we feel you, and we don't want you to get to that point. We know the usual steps to avoiding burnout (grab a coffee and go for a walk around the block, make sure to fit in a workout, and take your lunch breaks), but there has to be something more, right? There is.
Here are four ways to keep your mind healthy in the midst of the career grind.
1. Identify What You Need From Your Career
We have various needs when it comes to work. There are some employees that excel in high-pressure situations. Others need a much more consistent day to day. However, six virtues have been identified as important to keeping our headspace happy at work:
You can be yourself. Enough said.
You’re told what’s really going on. Transparency within the workplace makes you feel like you belong and matter to the company. You want to feel like you're an important
Your strengths are magnified. If you're constantly being told what you're doing wrong, without doing tasks or being given the option to show your strengths, you're going to feel like a failure all the time. And your star is going to burnout when it enters the work atmosphere.
The company stands for something meaningful—to you. Think about what is meaningful to you. It matters when you hit the hay if you feel like this next point…
Your daily work is rewarding. Feeling discouraged day in and day out is one of the biggest contributors to burnout.
Stupid rules don’t exist.
2. Focus on the Rule of Three
To-do lists are as never-ending as the stream of information. If you feel the heat of burnout on your back, narrow your focus. At the beginning of the day, aside from your to-do list, write down three things that you want to accomplish before the moon takes its spot overhead. When you set small challenges that are within reason, you will feel purpose heading into the following day instead of discouragement.
Aristotle wrote about the rule of three in his book Rhetoric. To simply the concept, the philosopher said that people tend to more easily remember things grouped by threes and that threes are funnier, more satisfying, and more effective. It's a writing rule that you can apply to work.
3. Switch Up the Order of Your Day-to-Day
We get into the habit of answering emails in the morning, brainstorming in the afternoon, and taking meetings in between. The monotony of doing the same thing can wear on the mind. If you think of your brain like your body, you know that you have to switch up exercise routines to see a difference and avoid adaptation. Your brain is the same, and if you want to get out of a creative rut, or move away from the burnout cliff, make simple switches that workout different parts of your brain at different parts of the day.
Brainstorm creative ideas in the morning. Creative thinking is facilitated by the interaction between the left and right interior frontal gyri.
Answer emails around 11 and give your temporal lobe a workout. The temporal lobe is the part of the brain that controls reading and visual recognition.
4. Take a Break From Tech
I think about Don Draper a lot. And not because I have a thing for Jon Hamm or want to drink at work. Rather, I think about the days he spent sitting in his office, brainstorming ideas, his imagination unrestricted and unfettered by tech.
When I find myself stumped, I'll scroll Instagram. Mistake. This usually makes the problem I'm stumbling over worse, I get more frustrated and less able to concentrate. If you feel like you've landed in the same brain-melting position, it's time to do what I call "the Draper."
It's kind of like work meditation. Turn off tech. Hone in on that beautiful brain of yours and don't get distracted by the pinging and the dinging.
This story was originally published on April 19, 2019, and has since been updated.
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This One Productivity Hack Will Change Your Entire Work Day
Good news is-- you already do it.
It's not just quantity when it comes to sleep, it's quality. Your brain needs those zzzs more than you know to be your most productive and it's something that Sleep Number Chief Strategy and Customer Relationship Officer Melissa Barra knows plenty about.
Studies have endlessly shown that pulling all-nighters is bad for business and that sleep health is key to mental and physical well-being.
Melissa, who has a Sleep Number setting of 30, shared that "quality sleep is essential for health and for performance. Sleep affects all aspects of our life – from mental agility, to physical activity, to general wellness. I am excited to see the beginnings of a cultural shift that recognizes that sleep at the center of a healthy life. A person that sleeps well performs better!"
WE KNOW PERFORMANCE AT WORK IS AFFECTED BY SLEEP
Like most of us, Melissa says that she feels a difference at work when she doesn't get enough shut-eye. "Sleep is core to performance in every part of my life.”
"When I’ve had a good night’s sleep, I feel energized, alert and more creative. My problem-solving and decision-making skills are better."
Some of us think we don't need more than five hours. Others think if we don't look at what time we finally close our eyes, we can trick ourselves into thinking we slept longer. But the body knows and so does your brain the next day. Skimping on sleep means skimping on you.
The right kind of sleep also matters. So...
IF YOU'RE NOT SURE HOW YOU’RE DOING, TRACK YOUR SLEEP
If you lay in bed, wide-awake tossing and turning, you’re not getting quality and restful sleep. A restless state of sleep can have damaging effects on the next day's productivity.
Melissa explains, "Because I track my sleep, I know that on days I haven’t sleep well, it ends up being the start of a vicious cycle. My workout isn’t as powerful; I don’t eat as well as I typically do; and my productivity suffers! Knowing and feeling that difference really drives me to try to get the best sleep I possibly can."
"A restless state of sleep can have damaging effects on the next day's productivity."
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Tracking your sleep can help you with your sleep goals, which in turn will help you with your career goals.
WAYS TO PROTECT YOUR SLEEP
Studies have shown that consuming caffeine six hours before you plan to hit the hay can have haywire effects. You may be technically asleep, but void of the full benefits you should enjoying.
"While I love coffee, I won’t drink it after 3 p.m. because I know caffeine will still be in my system by the time I go to bed and can disrupt my sleep," says Melissa.
Likewise research has found that exposure to the blue light from phones, tablets, and other screens can disrupt sleep and the content can lead to a ‘racing mind’. Melissa addresses this issue by shutting "down my email and texts one hour before I go to sleep – this also helps me wind down from the day and protects my sleep."
REMEMBER: THE HUSTLE DOES SLEEP
If you want your brain to be on it's best behavior, you have to treat your body right.
"I feel most productive on the mornings when I’ve gotten great quality sleep," says Melissa. "When I arrive at the office before anyone else is there. I find that I get my best thinking and best work done during that time."
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