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It’s the end of another great month here on the Habit Thrive Podcast, and we’re ramping up our transition into spring. Last week, we were visualizing our summer plans and putting things into motion to allow those visions to become reality. But, now, I want to pull you back to the present. This week, on Episode #39, I want you to shake things up from a habit perspective and think about........... What’s working right now for you in this Spring season? What’s not working for you anymore? Thanks to the internet, there is no shortage of advice when it comes to healthy living and recommendations for curing what ails us. You can easily find experts with all sorts of backgrounds telling you to “drink this,” “eat that,” “take these” … And there’s absolutely nothing wrong with experimenting with recommendations that interest you. But, in your life and your body, YOU are the expert. So just because blogs and articles and podcasts tell you that drinking warm lemon water in the morning will help with your digestion doesn't mean it will work for you.  Maybe the lemon upsets your stomach. Maybe your dentist told you to stay away from lemons. Maybe you just don’t like it! Check it off your “I tried it” list, and let it go. You might already have a habit that works for your digestion: Peppermint or ginger tea; a strong cup of coffee; plain, room-temperature water. Is it a 365-day-a-year habit? It doesn’t have to be! It is possible - and often best for us - to let certain habits come and go (and change) just like the seasons. For example, you might find that a nice, warm bath on a winter evening helps you get that comfy, cozy feeling you need to fall asleep. But, in the summertime, that same bath might leave you feeling overheated and uncomfortable, and so you decide to skip the bath and use a cooling facial treatment instead. Or you may find yourself drinking coffee on fall and winter mornings and switching to green tea with honey in the spring. There are so many options and possibilities to explore and play with. 🙂 So be in the moment. Appreciate what works for you, and let go of what doesn’t! Lorrie xoxox Loving the show? Let’s connect! Find me: Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years Instagram: @Habitguru365 Website: lorriemickelson.com

It’s time to talk about summer! Yep, you read that right. Although we haven’t yet put away our coats and scarves - and some of us are even still experiencing snow - NOW is the time to start visualizing our awesome summer. And on that note, we are exploring the possibility of visualization in episode #38 of the Habit Thrive Podcast. Meditation gurus say that the door to the subconscious opens in the morning. To me, springtime brings that feeling of “openness” in a similar way: Open to possibility, open to growth, open to new experiences. Whether you have tried visualization before or not, the good news is that it is a skill that we can develop through practice. And you can visualize practically anywhere at any time! Well… maybe not while driving, as it does tend to relax you. ;) Don’t think of it as sitting cross-legged with your palms up as if meditating. (Although you can certainly do it this way if you like!) You can visualize while laying in bed, standing at the kitchen sink, sitting on your front porch, going for a walk or ski … the possibilities are quite endless! And whether or not you believe in the Law of Attraction, believe me when I tell you that this. just. works. So, picture it… Look ahead to summer and visualize yourself where you want to be. Picture what you’re wearing, who you’re with, what you’re doing. Picture the sights, sounds and smells around you. Maybe you’re lounging on the beach, grilling on your back patio, or just tending to your garden. Think about the “to-dos” this brings to mind, and write them down: I need a new pair of gardening gloves. I should go ahead and make reservations for our vacation. I really want to buy a new grill this year. Whatever it is, now is the time to start noticing the signs and opportunities to make your visualization a reality. Start checking sales flyers for deals on gardening equipment. Get your hotel/rental reserved before all the good spots are taken. Shop for your new grill before the seasonal prices start getting too high. So, here we go… Start visualizing your summer right now. What do you have to lose?! Lorrie xoxox Loving the show? Let’s connect! Find me: Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years Instagram: @Habitguru365 Website: lorriemickelson.com

Welcome, Habit Thrivers, to a special Spring Forward episode of the Habit Thrive Podcast. On Episode #37 this week, I am going to give some tips for making Daylight Saving Time flow more seamlessly into our routines. I know that some of you may find the time change to be a cinch … but if you’re like me, you take at least a few days to feel “normal” again! But with a few tips and tricks, you can stop dreading the time change and embrace it instead. My first tip is to set your clock ahead the night before you go to bed. This will ensure that when you do wake up in the morning, you won’t have that moment of “Oh yeah, it’s actually 8, not 7…” And while you’re setting your clocks (don’t forget the stove!), be thinking about your rituals and routines - especially the night and morning ones. They are awesome for reminding your body and mind that it’s time to rest or time to wake up and take on the day. Another tip is to plan on a quieter week. Again, a lot of us sometimes struggle with the time change at first; so it can be helpful to plan ahead on the things you want to get done - but try not to overdo it. ;) Some of the other things I like to remember during this time change are: Pay attention to what you’re putting in your body (food and drink) Be vigilant with your vitamins, supplements and medications Don’t be tempted to give in to the urge to nap Keep to a normal bedtime And, of course, cut yourself some slack this week. You don’t have to check off all these boxes perfectly; just be the best “you” that you can be. With your newly equipped toolbox of tips and tricks, this DST will be a breeze! Lorrie xoxox Loving the show? Let’s connect! Find me: Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years Instagram: @Habitguru365 Website: lorriemickelson.com

Hey there, Habit Thrivers, and welcome to March! To me, the beginning of March is like turning a corner from winter into spring. Don’t get me wrong, I definitely enjoy a lot of things about winter: going snowshoeing or participating in activities and sports centered around the snow making (and eating!) hearty soups, stews and breads snuggling under a warm blanket with a hot cup of tea or coffee But I love the sensation of coming out from under a rug, feeling the sun on my face and watching spring flowers begin to bloom. (Although, depending on where you are, those blooms might get covered up by some late-winter snowfall!) And just like nature is starting to transition, we are going to begin to notice a transition within our habits, routines and bodies as well. In episode #36 of our podcast, we are kicking off a New month and New Season full of New Opportunities. As March begins to transition us from a vata/kapha winter season and into a kapha spring season, it can be important and helpful to know how our bodies respond to this seasonal change. Learning about your dosha can help you prepare for the changing season and equip your toolbox with all the tools you need to have an easier transition. So pop over to chopra.com and take the quiz to discover your Dosha. And as you listen in to the podcast today, try thinking ahead to the upcoming spring season and recognizing how it makes you feel, how it challenges you and how you can help yourself take a breath and be open to the changes around and inside you! Lorrie xoxox From today’s episode: Find your Dosha at chopra.com Loving the show? Let’s connect! Find me: Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years Instagram: @Habitguru365 Website: lorriemickelson.com

Hello, Habit Thrivers! This is our final episode for the month of February and the last episode centering around Whole Heart Living. Today, on Episode #35 of the Habit Thrive Podcast, we are talking about and Opening and Aligning our Heart Chakra. For me, the Heart Chakra is one of the most accessible chakras to open, balance and relate to. It’s easy to physically feel our heart opening up through meditation and breathing exercises, and that can often allow us to more readily access this chakra. One way we can do this is through meditation and visualization. Mindfulness Meditation can often be challenging.  Although we try to keep our attention and focus on our breath, the mind can be very busy, distracting and chattering.  And as much as we keep drawing our attention back to our breath, it can feel like a real tug of war. With a chakra meditation (specifically a heart meditation), you’re giving your brain something to focus on that feels a little more tangible than the breath. And even as we chat about the heart, and chakras below and above the heart, let the discussion be part of your meditation. Settle on in, get comfy, press play, and join me in opening and balancing your Heart Chakra. I promise you that you will feel the amazing effects not just during the meditation but the effects will linger with you for a time afterwards. Enjoy❤. Lorrie xoxox For more information on Chakras: chopra.com For great chakra meditations: Insight TImer Loving the show? Let’s connect! Find me: Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years Instagram: @Habitguru365 Website: lorriemickelson.com

This month on the Habit Thrive Podcast, we have been talking all about our hearts. <3 We kicked off this season of hearts by figuring out what “whole heart health” means to us. We explored the physical side of heart health that everyone recognizes: Anatomy, physiology, valves and blood flow. We also talked about the equally important emotional side of heart health and how negative emotions like grief, depression, loneliness or anger can increase the risk for heart disease or actually do damage to the heart. Last week, we changed pace a bit with a breathing exercise for our heart and introduced the concept of the “Future Me” heart. In Episode #34 today, we are focusing on some strategies and suggestions for all three aspects of our hearts. Although these three are connected, they each have methods of supporting positive health. Physical:Walking 10,000 steps per day (Or 5,000 or 2,500 or whatever works for you!) Getting routine checkups/physicals Finding exercises that you enjoy that get your heart rate up Nasal breathing, which releases nitric oxide that helps widen blood vessels and improve oxygen circulation Emotional:Talk it out with a trusted friend Journaling and brain dumps, where you write down thoughts and then toss it out Know what helps you to relax and rejuvenate like a good belly laugh, a good cry, yoga, a massage or bath Future Me:More journaling to explore what gets you excited: Travelling, spending more time with your spouse, writing a book, starting a podcast, recovering and refurbishing furniture … the possibilities are endless! So tune in, write down some ideas for supporting heart health that speak to you, and join me at the end of today’s podcast for another heart-healthy breathing exercise. Namaste. Lorrie xoxox Mentioned in Today’s Podcast: Episode #24 - Nikki Gangemi - CALM book and Interview Episode#31 - Kate Galliett -  Becoming Unbreakable Book and Interview Loving the show? Let’s connect! Find me: Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years Instagram: @Habitguru365 Website: lorriemickelson.com

Welcome, Habit Thrivers, to week 2 of Whole Heart Living here on the Habit Thrive Podcast. Last week, I asked what whole heart living means to you. Did you get a chance to think about it? Sometimes, we find ourselves focused on one aspect of our heart. A yearly visit to our doctor has us thinking about our physical heart. A death in the family has us focused on our emotional heart. The beginning of a new chapter of our lives has us thinking about our “Future Me” heart. But we also can find ourselves drawn to all three of these at the same time, our focus and energy pouring from one to the other and blending them every day into a life of whole-hearted living. When you think about it in this way, the idea of keeping all aspects of your heart healthy may seem challenging. But one way that we can take control of our heart health is with a simple yet powerful tool: Our breath. Breath exercises bring peace to calm the emotion of our heart, gently massage our physical heart and are an excellent partner to meditation that can bring clarity for our “Future Me” heart. So get comfy and join me today on Episode #33 for a chat and a breathing exercise. Your heart will thank you! Lorrie xoxox Loving the show? Let’s connect! Find me: Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years Instagram: @Habitguru365 Website: lorriemickelson.com

February is a month full of hearts… Chocolate hearts, candy hearts, paper garland hearts, and heart-shaped cards. And in the spirit of that tradition, we’re celebrating hearts this month on the Habit Thrive Podcast in our own way. We’re kicking off our theme of Whole Heart Living today by thinking about what “whole heart living” means to us. When we think about heart health, we usually picture the physical health of our heart. Anatomy, physiology, valves and blood flow. But heart health is so much more than that; it’s ... well ... emotional, too. Negative emotions like grief, depression, loneliness or anger can increase the risk for heart disease or actually do damage to the heart. That’s why it’s important to use our tools like journaling, yoga, exercise and meditation to help with stress management and creating some feel-good emotions instead. That includes taking care of ourselves, and on that note I want to share with you an amazing summit that is happening this month: Love the Skin You’re In, hosted by my friend and colleague Sherry Jibb. This free Women’s Empowerment Series is happening February 9-13, and there are so many incredible women signed on to share their expertise and help other women “embrace their true essence”! I really hope that you’ll join me as I chat about habits, rituals and routines that will help us LOVE the Skin We're In. So, take a deep breath (It’s good for your heart!), let it out slowly, and I will see you next weekend. Lorrie xoxox Sign up for the Loving The Skin You're In series here. Mentions in the Episode: - The Wisdom of Menopause by Christiane Northrup, M.D. - The Breathing Book: Good Health and Vitality Through Essential Breath Work by Donna Farhi - Oprah's Quartery Magazine Loving the show? Let’s connect! Find me: Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years Instagram: @Habitguru365 Website: lorriemickelson.com

Well, Habit Thrivers, we have made it through the January blues and to the last episode of this month’s podcast! So give yourself a pat on the back for pushing forward, listening to your body and (I hope) finding new ways to just feel better. Today, I’m reflecting back to the first episode this month, where we talked about the “push-and-pull” feeling we all get after the holidays that we either need to be more  active after a lazy holiday or just sit back and chill out after months of crazy planning and partying. With that in mind, we are going to push forward into February with a special interview with Kate Galliett, a personal trainer and coach of over 20 years and author of “Becoming Unbreakable: How To Build A Body You Love To Live In.” Kate believes that “being fit for real life is about far more than just exercise,” and she teaches us that we can take a body that feels broken and make it Unbreakable … no matter our age, physical condition or starting point. Aches, pains and perceived negatives about our bodies tend to lead down a road of reduced quality of life. Even depression. But, according to Kate, this doesn’t have to be true! Every one of those sensations is a signal to explore. These signals give us information about the inner and outer state of our body like telling us that we need more sleep or less alcohol or more physical activity, etc. Kate suggests being an explorer with your body. As we become curious, we remove ourselves from attachment to our pain, situation or circumstance. Our pain is not who we are … it is merely a messenger. Kate shows us that changing our relationship with our body’s sensations can give us hope for the future, allowing us to do the things we want to do… Travel Compete in races Paint Perform Create Get on the floor with our grandkids Anything you can think of … the sky's the limit! So, what do YOU want to do with your new, Unbreakable body? Lorrie xoxox Connect with Kate: Facebook: Fit For Real Life Instagram: @fit.for.real.life Pinterest: Kate Galliett | Whole-Body Holistic Health & Fitness Website: fitforreallife.com Buy Kate’s book: Becoming Unbreakable: How to Build A Body You Love To Live In For Shipping to Canadian customers: Amazon.ca From Kate’s Book: “Cultivating and knowing your personal values in how you care for your body is a cornerstone of building your personal autonomy and it’s an unavoidable part of the journey to become Unbreakable. It’s an arena where other people have strong opinions that are rooted in their values, and as is often the case with opinions, folks like to give you theirs. But at the end of the day, it’s your body. You get to decide what you do with it and how you take care of it.” Loving the show? Let’s connect! Find me: Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years Instagram: @Habitguru365 Website: lorriemickelson.com

Welcome back, Habit Thrivers! In the Habit Thrive Podcast’s first episode of 2023, we talked about how some of us come into the New Year feeling like we need to hunker down and take a breather. But sometimes, we experience more than just low energy in this first month of the year: Anxiety Trouble sleeping Sadness Exhaustion This week on our 30th episode, we are exploring How to Feel Better when you’re in that post-holiday “funk" known as the January blues. This goes along with our theme this month of moving out of the exciting, busy - and sometimes stressful - holiday season and into your next chapter by focusing on self-care. One of the reasons you may be feeling the January blues is that there is less light at this time of year. Light helps us create serotonin - the feel-good hormone that aids in melatonin production. Melatonin is not only essential for getting a good night’s sleep, it also works as an antioxidant and anti-inflammatory, which is a great natural way to feel better physically. So take advantage of the natural sunlight when it’s out: Go snowshoeing Take a walk in the park Have your coffee or tea on the patio In addition to helping with a physical boost, the serotonin from the sunlight helps you feel better mentally. You can increase your mental good vibes by connecting with others, too. You can have a friend join you on that morning walk, call a family member who you know is struggling with the blues or reach out to a local organization and ask to volunteer. Talk to others about how you are feeling. Be open and honest with your needs, even if the “need” is to let go of some things that are causing you stress. What’s important is that you accept where you are, get curious about where you want to be, and give yourself some grace to take care of the most important tools you have: Your mind and your body! And if you are in Canada, follow the #Bell Lets Talk Campaign in the month of January to support everyone and anyone who you feel needs support, including yourself♥. Let's Talk Day is January 25th, 2023. Lorrie xoxox Loving the show? Let’s connect! Find me: Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years Instagram: @Habitguru365 Website: https://lorriemickelson.com

We kicked off the month of January last week by talking about the importance of having balance: A little activity, and a little rest. This week, on Episode #29 of The Habit Thrive Podcast, we are going to focus on the “rest” side of the balancing scales. There are many ways you can rest besides just taking a nap or lounging in your favorite chair. You can rest your eyes by taking a break from screen time. Rest your mind with meditation or some music. Or, like me, rest your liver by participating in Dry January. This is something that I decided to do on the spur of the moment, but it has really given me an opportunity to use Charles Duhigg's Habit Loop of Cue-Routine-Reward that we talked about on Episode #23. In my case, I would have a date night with my husband on the weekend (the Cue) and would often have one or two drinks (the Routine) and enjoy a nice sense of connection and relaxation ( the reward) at the end of a long week.  Once I started swapping my cocktails for mocktails, I noticed that I was sleeping better and waking up feeling more refreshed (the Reward). And I definitely feel proud of myself! Now, will my new habit of "resting my liver" carry over into February when I go on vacation? Maybe. Maybe not. Or maybe I will find a middle ground where having alcohol is an occasional treat instead of a weekly habit. Either way, I’m exploring and finding what’s right for me using the Habit Loop. And that’s what I want you to do, too! Whether you choose to participate in Dry January with me or try something else, just test the waters of some new habits and routines that can bring more rest into your life. Cheers! ;) Lorrie xoxox Loving the show? Let’s connect! Find me: Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years Instagram: @Habitguru365 Website: https://lorriemickelson.com

Hey there, Habit Thrivers! It’s a new year, a new month and a new episode of the Habit Thrive Podcast. And, today, we’re talking about knowing When to Rest & when to Move in Your Next Chapter. As you enter into this new year/post holiday time, most of you will find yourselves falling into one of two categories: You just spent a whirlwind month (or more!) with your planner packed with activities, projects, parties, food and fun times. Now you want to just take a deep breath, clear your calendar and RELAX! Or… You spent the holiday season indulging in foods you don’t normally eat, taking naps, watching movies every night and putting some things on your to-do list on pause. Now you are recharged and ready to GET MOVING! No matter which of these categories you fall into, it’s important to recognize that we need balance in our lives. And you already know this at least on a subconscious level, because your body is trying to balance the past month’s activities - or lack of activities - by “craving” the opposite. So, I’m going to suggest we all start at the same place: Listening to our bodies and reaching for the lowest hanging fruit. What I mean by that is to get moving by starting with your favorite activity. You don’t have to run a marathon or even run at all. Take a walk, follow a yoga video online, ride your stationary bike for 30 minutes. Anything that gets you moving is the perfect activity! Then balance that activity with some relaxation or “me time.” But instead of just laying on the couch until you lose track of time, plan your downtime so that you get a little and then go back to some movement. The goal is to not force yourself to do things, but rather listen to what your body is saying and plan your day with that balance mindset. And with that, I say to get up, get moving … and then perhaps take a nap. ;) Lorrie xoxox Loving the show? Let’s connect! Find me: Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years Instagram: @Habitguru365 Website: https://lorriemickelson.com

Happy New Year! And welcome to the fifth and final episode for the month of December. This month on The Habit Thrive Podcast, we have been exploring our Habit of Stress. Today, we are going to wrap up that discussion by Harnessing our Stress for an Awesome 2023! As many of you are no doubt contemplating New Years resolutions or even just thoughts of where you want your life to head in the next year, I have three suggestions for you to ponder and perhaps explore: First, ditch the resolutions and embrace intentions instead. Traditionally, at New Years, the practice for many of us has been to set New Years’ resolutions. And while there’s nothing wrong with setting goals or having a bucket list (In fact, those of you who know me know that I’m a huge fan!), I challenge you to focus more on WHO you want to BE rather than WHAT you want to DO. So, do you want to BE happier? Healthier? Fitter? Stronger? More organized? More awake?, More aware?, More present? More curious? More connected to your community or family? Let's chat about how to use your “BE” to launch your “DO” for 2023. Second, entertain the idea that stress can actually be your friend and can be helpful when it comes to your intentions. When we can see, feel and understand that the physiological stress response in our body can be changed by our thoughts about stress …it is not only mind blowing but life changing. To help with that understanding, I encourage you to watch Kelly Mcgonical’s TED Talk: “How to make stress your friend”. Kelly Mcgonigal is a health psychologist teaching at Stanford University and specializing in the mind-body connection, teaches us the power we have to control what happens to our body and our mind. Trust me when I say it is life changing AND potentially life saving! My third suggestion is to simply celebrate your successes along the way. Instead of kicking yourself for missing a day at the gym or eating a bowl of ice cream instead of yogurt, give yourself grace and instead look for your wins. Maybe you successfully used Nikki Gangemi’s CALM Method (Episode #24) to reframe some negative thoughts. Or chanting along with Suzanne Mongrain-Smith (Episode #26)  made you feel more connected to the world around you. Give yourself a big pat on the back and CELEBRATE! Have a wonderful New Year's Eve, New Year's Day and I will see you next year! Lorrie xoxox 2013  - How to Make Stress your Friend Ted talk More About Kelly McGonigal, Ph.D. Kelly McGonigal is a health psychologist teaching at Stanford University and specializing in the mind-body connection. Her work focuses on how we can translate neuroscience and modern psychology research into practical strategies for better health, happiness, personal success, and relationships. She is the author of The Upside of Stress, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It and Yoga for Pain Relief: Simple Practices to Calm Your Mind and Heal Your Pain. Loving the show? Let’s connect! Find me: Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years Instagram: @Habitguru365 Website: https://lorriemickelson.com

Merry Christmas, Habit Thrivers! And welcome to Episode #26 of The Habit Thrive Podcast. In today’s episode - Part 4 of our series on The Habit of Stress - I have a very special treat for you! I will be sharing a recording from my dear friend and colleague Suzanne Mongrain-Smith, a registered yoga teacher, secondary-school music and drama teacher, mentor to many and accomplished recording artist. Suzanne is known for her angelic and soothing voice and shares her passion and soul gifts of music, sound and vibrations through her original compositions and recording of mantras on her Kuvalaya album. To me, this is the perfect time of year to listen or to sing along with a Peace Mantra like Suzanne’s. It has been a tough few years, and my hope in sharing this is to share some love and peace with you now and throughout the year ahead. So take a moment to relax today and allow your stress to take a back seat while you enjoy a peace serenade by Suzanne Mongrain-Smith, her daughters and friends. Namaste. Lorrie xoxox Visit Suzanne Mongrain-Smith: Website: https://www.kuvalayamusic.com/ Email: suzannemongrainsmith@gmail.com Facebook: Kuvalaya by Suzanne Mongrain-Smith Mantra Meditations: Apple Music, Spotify, and YouTube Podcast: Chant with Kuvalaya Loving the show? Let’s connect! Find me: Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years Instagram: @Habitguru365 Website: https://lorriemickelson.com

To recap this month on The Habit Thrive Podcast, we have been talking about our Habit of Stress. We kicked off the series by looking at the components of the Habit Loop created by Charles Duhigg. We used this approach to recognize the habits associated with our stress, reframe them and as a result bring more joy and peace into our lives. Last week, I interviewed Nikki Gangemi, entrepreneur and creator of the CALM™ Method: 4 Simple Steps to help you go from Chaos to Clarity. Nikki explained how her CALM™ process shows us how to tap into any negative feelings and turn them around into a positive thought. We even tested it out on some holiday stressors! This week, we are continuing the theme by asking if yoga can help with our Habit of Stress. The short answer: Yes! Yoga can - and does - help relieve the Habit of Stress when we are open to the three aspects of yoga: The physical postures (or Asanas), which helps us process the physical manifestation of stress in the body such as stiff shoulders or a tense neck. The breath practice (or Pranayama), which brings us into a relaxation response and allows the release of stress. The meditation, which gives us that chance to explore and manage our stress as we “dance” with our thoughts. And you don’t have to experiment with all three aspects at once. Your yoga practice should consist of whatever aspect or combination of aspects are most helpful for you. The beauty of it is that all three are readily available and with you any time you need them, day or night. So, what are you waiting for? Deep breath in … long breath out … Lorrie xoxox Loving the show? Let’s connect! Find me: Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years Instagram: @Habitguru365 Website: https://lorriemickelson.com “In daily life, we see people around who are happier than we are, people who are less happy.  Some may be doing praiseworthy things and others causing problems. Whatever may be our usual attitude toward such people and their actions, if we can be pleased with others who are happier than ourselves, compassionate toward those who are unhappy, joyful with those doing praiseworthy things, and remain undisturbed by the errors of others, our mind will be very tranquil.” -The Yoga Sutra of Patanjali

Last week on The Habit Thrive Podcast, we began December by talking about our Habit of Stress and how we can reframe our stressful thoughts in order to bring about more peace and joy. This week, we are continuing to talk about how to take that stress and transform it into something positive. On today’s special episode, I’m talking with Nikki Gangemi, entrepreneur and creator of the CALM™ Method: 4 Simple Steps to help you go from Chaos to Clarity. This powerful and effective practice is the perfect tool for our toolbox during this season (and really any time we experience stress or chaos). Nikki will take us through the steps of her CALM process, which shows us how to tap into any negative feelings and turn them around into a positive thought. The CALM™ Method, created to help other entrepreneurs grow their business, can be applied to any thought, feeling or stressful situation that arises through the holiday season as well. Take thoughts like: “I don’t know when I will have time to finish shopping.” “The weather will probably be too bad for traveling.” “I’m hosting Christmas this year, but my house isn’t nice/big enough and I worry my family will not have a good time.” “What if I can’t find the perfect gift?” With the CALM™ Method, we take those negatives and turn them into positive, empowering thoughts that we can help control. “I will schedule some time in my planner to finish up. I still have plenty of time.” “There’s no guarantee there will be bad weather, so I have to believe it will be OK. And I’ll plan to leave early just in case.” “I’m so lucky to be able to have my family in my home. We will have so much fun together!” “The gifts I have are thoughtfully chosen, so they will be perfect.” So join me as Nikki takes us through her 4 steps guaranteed to help bring less chaos and more clarity not just to this season but to any season! Lorrie xoxox Visit Nikki Gangemi: Website: https://nikkigangemi.com/ Linkedin: nikki gangemi Instagram: @mindfulmattersllc Facebook: Mindful Matters Loving the show? Let’s connect! Find me: Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years Instagram: @Habitguru365 Website: https://lorriemickelson.com

This month on The Habit Thrive Podcast, we are going to shine a light on what I like to call our Habit of Stress. I know it seems a little odd to be focusing on stress during the season of joy, peace and celebration - even I did a little double-take looking at the word “stress” on my podcast calendar. But, by exploring the idea that our stress response could be habit based ( at least sometimes) I find it gives me hope.  For me, it helps me recognize it, reframe it and as a result bring more joy and peace into my life.  And this is my hope for you too. So join me this week as we apply Charles Duhigg's Habit Loop of Cue-Routine-Reward ( From the book The Power of Habit) to stress and our stress response. When are you"stressed" or thinking stressful thoughts? (the Cue) What are you saying to yourself? (Routine or Behaviour) How can you create a Reward that encourage you to reframe your thoughts and carry on? Be open to what arises....Happy exploring 🙏. Lorrie xoxox Loving the show? Let’s connect! Find me: Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years Instagram: @Habitguru365 Website: https://lorriemickelson.com

It’s bedtime. The lights are out. The bed is cozy. The temperature is perfect. You snuggle in with your head on the nice, cool pillow. And then… Your brain starts its nightly banter: Did I remember to put eggs on the grocery list? What time is the party on Friday? Have I given the dog her medicine this month? Why didn’t Jim at work say anything about the Christmas gift exchange? I need to get an oil change this week. Maybe Thursday. Or Friday. No, Wednesday. And around and around it goes! One of the main reasons many people find surrendering to sleep to be a challenge is that, very often, their mind starts to chatter away just like that. Today, we’re wrapping up a month talking about sleep on The Habit Thrive Podcast with Episode #22: Strategies to Fall Asleep and Stay Asleep. We've been working on our daily routine (which may now include an evening and morning ritual) to prepare for sleep.  Things like: Being mindful of when you consume caffeine, alchol, sugar Eating your heavier meals earlier in the day Stopping screen time an hour before bed Meditating or listening to sleep podcasts in the evenings to wind down But what happens when you finally lay in bed and despite all your preparations, you just can’t surrender to sleep? The key is to distract your thoughts. You may try using your phone or a sound machine to drift off to the sound of the ocean or a nature scene or rainstorm. The sounds take your mind to another place, away from those thoughts creeping in and keeping you awake. Maybe you prefer not to have any electronic devices in your room at night; or you find that while the sounds distract you from your thoughts, you eventually end up unable to sleep because you can’t stop listening to the birds or the waves or the traffic sounds… Try breathing exercises instead, focusing on the sound of your breathing or even counting your breaths. Or count sheep. Or backwards from 100. And if none of this works, simply try the method of closing the book on your thoughts. Picture the thoughts running through your mind as words on a page in a book or in your journal and, in your mind, close the book on those thoughts for the night. You’ll be surprised how well it works! But falling sleep is only half the battle. Some of us struggle with staying asleep, too! So you finally drifted off - surrendered to that good sleep - and suddenly it’s 3am and you’re awake again. Maybe you’re hungry or need to take a trip to the restroom. Maybe you got too hot or cold. Maybe the dog was barking or a loud truck drove by. Or maybe you just woke up and really have no idea why. Don’t worry over why you’re awake or even THAT you’re awake. Instead, focus on your breaths and tell yourself: “It’s OK. I’m still resting. My body is still resting. My brain is still resting. I’m still rejuvenating. I’m just going to keep resting.” Keep the light to a minimum. Don’t turn on the TV or get out your iPad. Go back to whatever exercise helped you give in to sleep the first time, and surrender again. And gently remind yourself that tomorrow is a new day! Lorrie xoxox Loving the show? Let’s connect! Find me: Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years Instagram: @Habitguru365 Website: https://lorriemickelson.com

Hey there, Habit Thrivers! In today's episode we dive into the concept of how a "good day's waking leads to a good night's sleeping"( Dr. Andrew Weil). As soon as we open our eyes in the morning, we are preparing for a good night's sleep.  I know it seems strange but honestly, if you move through your day thinking about your "future sleeping self" it impacts your thoughts and the decisions that you make about your health as you move through your day.   It is really quite cool. Now that’s not to say you should stress about whether or not everything you’re doing is going to cause your sleep to be disrupted. That in itself could be a surefire way to prevent a good night’s sleep! I like to apply the 80/20 rule to my sleep. Basically, this means that I give myself some grace by not expecting perfection 100% of the time. Over the past couple of weeks experimenting with your sleep routine, you might have set some standards for yourself like: Starting a bedtime routine by 7:30pm No caffeinated beverages after Noon Stopping screen time before 9pm Turning off or dimming all the lights an hour before bed Having your heavier meal at lunch and your lighter meal at dinner But between the holidays and the weekends and life in general, sometimes it can be difficult to stick with all of those goals all of the time. And there’s no rule saying you absolutely have to tick off those boxes every day. Let your routine relax a little from time to time, and know that that’s OK: Attend a holiday get-together or dinner with friends Go out for an afternoon latte to catch up Watch a late Saturday night movie on the couch Enjoy a special treat at dinner or for a late night snack Even if you wake up the next morning feeling a little bit sluggish, if you look back and think to yourself, “You know what, it was worth it!” … just move on with your routine the next day. You truly have the control and power when it comes to your own sleep routine.  So you do you:-). Love Lorrie xoxox Loving the show? Let’s connect! Find me: Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years Instagram: @Habitguru365 Website: https://lorriemickelson.com

We've all been here: Waking up the morning after a not-so-great night's sleep feeling sluggish, grumpy … maybe even a little regretful. You think back to the night before, when you got caught up in a Netflix series until way past your bedtime. Maybe it seemed like a good idea at the time, but the lack of planning and a nightly sleep routine has left your body craving some energy and you paying the price. This week, on episode #20 of the Habit Thrive Podcast, we're talking about creating an evening routine or ritual that will help us to surrender into sleep. Some of the benefits of a good night's sleep are: More energy during the day Better mood Mentally clearer Less pain Less food cravings My goal during our sleep focus for the month of November is to nudge you towards a consistent and perhaps earlier bedtime. Step one is to put into motion things that signal to your body that bedtime is approaching. Your are ready to let go of your wake cycle and surrender to your sleep cycle. According to Ayurveda, Kapha time of day (6-10pm) is a great time for an evening sleep routine.  Your routine can start hours before bedtime but I would suggest at least an hour before bedtime. You can do things like: start closing blinds and turning off lights when you are done in a room Turn the temp down do some yoga stretches in bed or on the floor Listen to a meditation audio Brush your teeth to discourage any late snacking Journal or brain dump to clear your mind Like last week, just explore, notice what works and what doesn't. Tweak your list and do what works for you. Sweet Dreams! Lorrie xoxox Loving the show? Let’s connect! Find me: Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years Instagram: @Habitguru365 Website: https://lorriemickelson.com Books or sites mentioned in this episode: Ayurvedic Clock: https://lifespa.com/ayurvedic-lifestyle/circadian-rhythm/nobel-prize-validates-ayurvedic-circadian-clock/ Book:  Change your Schedule, Change Your Life by Dr. Suhas Kshirsagar