Seven Steps to a More Vibrant, Energized & Replenished YOU

Dr. Heather Lee Farrell’s

Seven Secrets to a Thriving Life!

Secret Five, Part One

When I support my body with healthy-for-me choices, I enjoy my life more.

Take a break

Pause for a short bit during your day to recharge and rejuvenate.

By adding this type of deliberate practice to your day, you begin changing your days in a simple way and making them a bit more rechargeable, supportive of your overall wellness.

Know that this can be doable for you-it doesn’t need to be a 30-minute power nap! (but it can be) It can be part of another break or a break that you remaster so it is more restful for you.

If you work with your body during the day, you can tap into and replenish energy instead of feeling sluggish or low energy. Strategic pause or rest during the day is necessary for maximum productivity.

Benefits: Why Do This?

“Going going going” puts you in competition with your own body.  This can create stress, exhaustion, and overwhelm.

Rest and restoration are simply a vital part of being well as a human. To function optimally, our body and mind must have periods of restoration throughout the day.

This is part of doing practical self-care. Self-care is essential.

You intuitively know this when you overwork or do not take time to pause– you feel run-down or just off. Rest is essential.

When you truly take a break, your body and brain will automatically begin processed of rejuvenation and replenishing energy stores. After your ‘real’ break, you can reclaim more vitality, mental clarity, and peak cycles of creativity and effectiveness.

If you keep on pushing and going, rushing from task to task all day without any sort of pause like this, you end up having diminishing returns and lowering your energy over time.

Your human body moves through the day 90–120-minute cycles. During the day, these relate to different energy levels. These cycles are called “basic rest-activity cycle” or Ultradian rhythms.

Taking a short pause offers your body the opportunity to refresh, recovery, and be ready for the rest of your day.  It gives your body and mind time to regulate and do many critical internal tasks that allow you to recover and have more energy as the day goes on.

How To:
  • We can add restful times and methods into our life very easily.
    • Take a 5 to 10-minute break after you have been working on something for a few hours.
  • If you can take one of your breaks in daylight, do that!
    • Even less than 10 minutes of daylight is impactful.
    • Light is a huge cue that helps your body function more optimally.
  • Remember to celebrate and notice the gains and steps you take. Creating wellness and your envisioned life is all about figuring out what works for you, and that’s okay.

  • Take a break today and see how that goes for you.
Want to Access Prior Secrets? Click Below:
Program General Guiding Tips: 
  • Always come back to reflect on the one step you can do that has the most impact for you. Click Here for Taking Small Steps PDF

  • Know that each day and deliberate practice supports the other. As you develop and expand your practices and empower yourself with these healthy choices in a way that works for you, you will make minor adjustments. Know that is okay–make it work for you! Reach out to me for any feedback. Click here for Deliberate Practices PDF

  • Intention and Committment: Setting aIt is as simple as asking yourself: what you want to get out of the program. What’s your intention? Click here for an Intentions Worksheet.

  • Consider tracking what you do – record your progress. This offers you a tool for self-accountability. A tracker gives you data about the actions you take. I find that data like this can be helpful in evaluating, assessing and readjusting!  To do this, create your tracker in a notebook, use an app, or another method.  Click here for a few different styles of trackers: Tracker 1, Tracker 2, Tracker 3

  • Also, reflect on what thoughts or things are getting in the way. Becoming aware of what we are not aware of is a game changer!  I have a practice sheet for you related to this. Click here for Reflect and Eval Sheet

  • Know that the foundation of making shifts-even tiny ones that matter is your mindset. Not willpower. So, spending time with mindset work creates a solid foundation for your envisioned life and wellness. AND in a way that feels good and works for you!  Creating wellness is rooted in your beliefs, thoughts, and stories you have about yourself. Dont’ worry, I’ve sprinkled a bit into this program!

  • Look for related and in-depth suggestions and tips from me in upcoming emails. I will share some invitations and special-for-you offers as well!