Brain Care: Part 4 - Ah…Sleep

Time to read: 37 seconds

We’ve covered movement, food, mindfulness, and now it’s time for a fan favorite….SLEEP.

Recent research has shown that sleep is even more important than we thought. Your brain and body MUST have adequate sleep. This is good news because who doesn’t love to sleep?

If your sleep is great…keep going. If you want to improve your sleep, here is your simple challenge: sleep more.

• Go to bed a teeny bit earlier
• Create a bedtime routine
• Make sure your bed and bedding are comfy
• Adjust the temperature in your room
• Listen to a sleep meditation (it’s a BOGO…meditation and sleep!)
• Nap

So tonight, hit the hay and really sleep. Sleep is not a luxury. It’s a necessity.

If you are enjoying back to basics, tell your friends! They can sign up here.

Brain Care: Part 1 - Move Your Body!

Time to read: Less than 1 minute

The first element of neuroplasticity (flexibility in the brain) is movement. Movement can be workouts at the gym, walks with your dog, or simply the activities of daily living. More movement is better, and any movement is good.

Here is your simple challenge: Move more.

If you move a lot already, where can you add more around the edges or mix it up? If you don’t move much, how can you take one little step (literally and figuratively).

Where can you add a little more movement to your day?

• Take the stairs
• Park far away from the door
• Extend your walk
• Add a second walk
• Stretch while you watch Love Island
• Do a few more reps at the gym or add 15 minutes of cardio
• Take a class

The great thing about movement is that once you start, your body wants more and before you know it, you are in a self-perpetuating good habit. So, get up right now and move. Even if that’s a stretch at your desk.

If you are enjoying back to basics, tell your friends! They can sign up here.

Decision Fatigue Is a Real Thing. What To Do About It.

Time to read: 45 seconds

Now that strict stay-at-home orders are lifted, the number of decisions you have to make each day has grown exponentially. We were all (mostly) playing by the same rules in March and April which made things easier or at least, clear.

Making decisions taxes your brain leaving you drained and exhausted.

Every.Little.Thing.Feels.Like.A.Slog.

• Do you let your child see friends in person when you're confident they won't social distance?
• Is it ok to hang out with friends in your backyard? What if they have to use the bathroom?
• Should you travel? Should you fly? Drive?
• Can you see your parents again?
• Is it safe to go to the grocery store? Use a public restroom?
• What will you do all summer now that every plan is cancelled?

I've had days where I tell my husband not to ask me another question. Even a simple one. I just don't have the capacity to make one more decision. Even deciding what's for dinner can feel like too much.

You can do a couple of simple things to help your brain and preserve your energy for the most important decisions.

1. Create habits. Take a look at the decisions you're making and see what you can turn into a habit. Can you eat the same dinners on a rotation? Can you work out at the same time every day? Steve Jobs wore only a black turtleneck to preserve his brain energy for the decisions that mattered. Worked out pretty well for him.
2. Pick your spheres of influence. You can't decide if people wear masks in public or if they go to crowded bars. So, let all those things go and only focus on the decisions that are in your sphere of influence - your family, job, home, and community.
3. Sleep. Let your brain rest and integrate. Know when it's time to stop. You'll have more decision making power the next day.

I hope this helps! I always love to hear from you so reach out anytime.

Christina