When you practice poor sleep habits, your brain dials down leptin (the fullness signal) and cranks up ghrelin (the eat or die signal). At the same time, the prefrontal cortex (your CEO brain that makes smart choices) runs lower and slower, and your “eat more” reward circuits get louder.

It’s a bit like winning the healthy living lottery when you discover something you’ve done for awhile is actually GOOD for you. I’ve been doing this for years without realizing how much it was helping my sleep. Last night I was reading about bats 🦇 A randomized trial study found that 42 percent of bedtime readers reported better sleep quality, compared to 28 percent of non-readers. Those who read before bed averaged 25 extra minutes of sleep per night; nearly three additional hours weekly. Take a week to strengthen your sleeping habits with some great bedtime stories 😴 Share what you’re reading 📖

When you hear something you love, your brain rewires how you experience discomfort. It’s not tempo. Not lyrics. Not a particular sound. Your own cognitions that have become associated with your favorite music activate reward pathways in your brain that help override pain signals. 👉 It’s the brain’s healthy cognitive response to familiar, enjoyable music that changes the whole experience. 🧠 Proof that what you think about sound shapes what you notice in your body. ☝️Curate your own playlist of favorite TOUGH TIME TUNES that can help you push through difficulty and pain. Know someone struggling through mental or physical pain? Forward them this post and invite them to join Mindset Masterclass

The day you were given life wasn’t your choice. But the day you take complete responsibility for that life? That’s the day everything changes

We often don’t say “YES” because of pressure or someone “controlling” or “manipulating” or even because agreement is the healthy thing to do. We often say YES to avoid the stress and consequences of saying NO. We say YES to serve our own comfort. We say YES out of SELFISH motives. A healthy NO is always better than an unhealthy YES and this especially applies when it comes to saying NO to ourselves. When is comes to refusing to give ourselves permission to speak discourteously or disrespectfully to others. When it comes to giving ourselves permission to GO AHEAD when we should STOP AND THINK. When is comes to giving ourselves permission to listen to our own manufactured excuses to STOP when we should KEEP GOING. Be a master of the art of the COURTEOUS healthy NO and see your life go places you’ve never thought possible.