This month, we have focused on managing our emotions, creating a structured plan to manage emotions, cultivating mindfulness throughout the day, pausing in our day, preparing for the day, the importance of sleep, and warming up before the day begins. It’s time to choose the class you want to attend at the mental gym. Choose who you will be today. Remember the liberating power of choice as you step into a new day brimming with possibilities and hurdles. Your past experiences or circumstances do not hold the reins. You have the freedom to decide who you want to be, not just now but throughout the day. Purposefully choose to set intentions for the day ahead, envisioning the person you aspire to be. Whether it’s kindness, resilience, or creativity, remind yourself that you can cultivate these qualities. Choosing the mental class or intention for the day will help you remain mindful of thoughts, words, and actions. Each choice allows you to align yourself with the person you want to become. When faced with challenges or difficult emotions, remember your chosen program and draw upon your inner strength and resilience to respond with grace and compassion. Scanning the list of programs or classes available at the mental gym is an opportunity to grow or stretch yourself. Each class is an opportunity to see if this is the proper regime for your success. Who you want to be is not a one-time decision but an ongoing practice. It requires self-awareness, intentionality, and a willingness to grow and evolve. Each day presents new opportunities for self-discovery and personal growth, which is why there are so many roads to success. I encourage you to embrace them wholeheartedly. Investing in mentally perusing the gym schedule and finding the class that suits your level and schedule takes courage. Integrating this choice into your mindset of becoming the person you aspire to be today is hard work. You will build up stamina and soon be reflecting on your preferences and actions with kindness and curiosity. This is a skill that requires daily practice. Remember, your happiness is your responsibility.

Imagine yourself preparing to go to the gym. Each day is a chance to push yourself just a little bit further, to grow by 1%. Stretching, often overlooked or dreaded, is a simple yet powerful tool. I’m here to encourage you to stretch yourself, both mentally and physically. Scientifically, we know that stretching releases endorphins, reducing stress hormones and boosting mood and mental well-being. It’s a stress-buster. Did you know that tense muscles are often a physical sign of stress? Your body keeps the score. Stretching can relieve muscle tension, leading to relaxation and a calmer mind. It also promotes deep breathing, triggering the body’s relaxation response and reducing anxiety.
Today, I encourage you to explore how stretching can enhance mood and emotional regulation. Emotional regulation is vital for your day-to-day success. You can choose to live in a mindless, stressful, bitter, or chaotic place, or you can choose a growth mindset, a calm presence of mind, a forward-thinking attitude, or an observant place.
Did you know that stretching can improve cognitive function? Increased blood flow to the brain during stretching delivers oxygen and nutrients, enhancing cognitive performance and mental clarity. Additionally, stretching reduces muscle tension that can contribute to headaches and migraines, thus improving focus and concentration.
We’ve talked about the importance of sleep and circadian rhythm health. Stretching before bedtime can be a game-changer for your sleep quality. A simple stretching routine prepares your body for rest, improving sleep onset. Better sleep quality leads to improved mood, cognitive function, and overall mental well-being. So, why not give it a try?
 Since we know that stretching is beneficial for physical and mental well-being, please consider trading your before-bed scrolling or watching TV for stretching. Wait for your body and mind to thank you. Remember: your joy is YOUR job.

Today, I want to talk about the importance of sleep and how it impacts your brain.
 Have you ever heard of circadian rhythm health? Circadian rhythm is your body’s natural internal clock. This intricate system influences sleep-wake patterns, hormone release, metabolism, and cognitive function. Since this month is all about mental exercise, I wanted to bring up circadian rhythm health because it’s the very foundation of health and wellness physically, emotionally, and mentally. I encouraged each of you to exercise at least three times a week because regular exercise will change the trajectory of your circadian rhythm. When you are physically active, you synchronize your internal clock. When your internal clock is in sync, your body is ready to get a restful night’s sleep.

It’s super important to be mindful when you’re exercising. I use something called the 321 rule. I don’t eat 3 hours before bed. I don’t exercise 2 hours before bed, and I do my best to stay off the computer or my phone 1 hour before bed. When my circadian rhythm is disrupted, I need to look at how disciplined I am with the 3 2 1 rule I set for myself. Try the 3 2 1 rule. Consider taking baby steps and starting with not eating 3 hours before bed. All of that was super difficult for me initially, but with time, I stacked habits supporting circadian rhythm health and wellness. In addition to eating at the right time before bed, exercising at least 2 hours before bed, and putting away all screens 1 hour before bed, I encourage each of you to get outside first thing in the morning. Morning sunlight helps reset your body’s internal clock. I keep a light at the restaurant that is available to each of you. It’s in the drawer and available for 5 minutes in the morning. Isn’t it incredible that our bodies do not need more than 5 minutes of purposeful light in the morning to make such a huge difference in our sleep at night? When I wasn’t disciplined with my circadian rhythm health, I found this tool helpful and wanted to make sure it was available to each team member.
I am so proud of you for making small steps towards a healthy brain and a healthy you. Your joy is your job. I know you hear me say it all the time. Continue moving that needle just 1%. Do the next thing. Take an inventory of what you’re prioritizing today. Today is a great day to start a new mindset.

Just like you would create a structured exercise program for your physical body, you must create a structured plan to help prioritize and maintain mental fitness:
Self-Assessment: Take time to reflect on your current mental state. Identify any areas of concern, stressors, or triggers affecting your well-being.
Goal Setting: Envision a future of growth and achievement for your mental health. Define clear and achievable goals, such as improving coping mechanisms, reducing stress levels, enhancing self-esteem, or fostering positive relationships. Each goal is a step towards a brighter, healthier you. Just as you would with physical health, create a daily routine prioritizing mental wellness. This might include mindfulness practices, meditation, journaling, exercise, or engaging in hobbies that bring you joy.
Seek Support: Don’t hesitate to reach out for support when needed. This could involve talking to a trusted friend, family member, or mental health professional. Building a support network can provide invaluable assistance during challenging times.
Cherish yourself by making self-care a non-negotiable part of your daily routine. This could involve setting boundaries, saying no when necessary, getting enough sleep, eating nourishing foods, and engaging in relaxation and rejuvenation activities. Remember, you are worthy of this care. Taking these steps is a starting point towards living a life of freedom. I hope your weekend is full of ideas, rest, creativity, learning, serving, and relaxation.