Morning Mindfulness

Begin each morning with a routine designed to reduce anxiety and set a positive tone for the day ahead. This routine includes:

• Box breathing exercise
• Short physical activity
• Mindset reframing practice

We all experience anxiety, and sometimes it can feel like we're locked in an endless cycle of stress and worry. But what if, instead of seeing anxiety as a curse, we could recognize it as a unique gift?

• This content is based on a conversation with Dr. Mark Williamson, recorded at a live Action for Happiness event on 14 Dec 2022.*

• Examine your thoughts
• Practice self-compassion
• Refocus on the positive

Taking time to pause and reflect can help improve your mental state and outlook.

A daily routine combining box breathing and chest-opening exercises to reduce stress, improve breath awareness, and promote relaxation. This practice can be incorporated into your self-care or meditation time to start your day with calmness and focus.

• Reduces stress and anxiety
• Improves focus and concentration
• Enhances breath awareness
• Promotes better posture and chest expansion
• Activates the parasympathetic nervous system for relaxation

Lisa guides you through a beautiful calming breathing technique that you can practice at home, at work, or anywhere you need to calm your parasympathetic nervous system.

For more information and guidance, visit Lisa Tregenza's website.

Support your personal growth and well-being by cultivating positive habits:

• Start small - Focus on one or two habits at a time
• Be consistent - Practice your new habits daily
• Track your progress - Use a habit tracker app or journal
• Celebrate wins - Reward yourself for sticking to good habits
• Be patient - It takes time for habits to become automatic

Some positive habits to consider:

• Daily exercise or movement
• Meditation or mindfulness practice
• Gratitude journaling
• Reading for learning and growth
• Healthy meal planning and prep
• Regular sleep schedule
• Limiting social media use
• Decluttering and organizing

Remember that sustainable change happens gradually. Be kind to yourself as you work on developing positive habits.

This plan combines elements of authenticity, productivity, health, and happiness into a flexible structure that you can adapt to your unique lifestyle.

Remember, this routine is a guide, not a rigid set of rules. Feel free to adjust and personalize it to fit your needs and preferences. The goal is to create a day that feels empowering, balanced, and true to who you are.

• Start your day with intention and gratitude
• Boost productivity while maintaining flexibility
• Nourish your body and mind
• Make time for personal passions and joy
• End your day with relaxation and reflection

Embrace your authentic self and create a life that truly reflects who you are!

✨ Introducing "that woman"—the wellness and productivity routine for those of us who love self-care but don't have hours to dedicate to it each day.

This routine is all about being authentic, efficient, and happy without the pressure of perfection.

1. 🦋 Embrace Authenticity And Self-acceptance
2. 🚀 Create Your Productivity Routine
3. 🥗 Create Your Health Routine
4. 🌻 Create Your Happiness Routine

Say goodbye to cookie-cutter routines and hello to a lifestyle that fits YOU perfectly.

Press Play NOW to step into your power and design a life that's uniquely yours!

• 00:00 Tired of the "That Girl" trend?
• 01:54 Embrace the "That Woman" mindset
• 03:50 Your own productivity routines
• 08:30 Your own health routines
• 13:17 Your own happiness routines
• 16:08 Get more from me!

💛 xo Dr. Kim

✨ Download the FREE PDF: The Ultimate Morning Routines Menu

• [10 Healthy Habits That Changed My Life](HEALTHY HABITS: 10 Daily Habits That ...)
• [3 Mindset Secrets from Rich and Successful Women](3 Mindset Habits from Rich and Succes...)

• Learn more about Dr. Kim Foster and find resources to help you master the art of living well
• Follow Dr. Kim on Instagram for a BTS look at the latest tips & strategies for a life well-lived
• Download the career guide if you're curious about health & wellness coaching

This post & video is designed for educational and/or informational purposes only and should not be used in any other manner. This information is not intended to substitute individualized medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider. A consultation with your health care professional is the appropriate method to address your health concerns. You are encouraged to consult your health care provider with any questions or concerns you may have regarding your condition.

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This short meditation routine helps you connect with different parts of your body, from your toes to your head, expressing gratitude for their functions and sending love to each area.

• Increased body awareness and appreciation
• Reduced negative self-talk about your body
• Enhanced overall sense of self-love and gratitude
• Improved mind-body connection
• Stress reduction and relaxation

• Connect into your body
• Connect to the vibration of love
• Connect to self-love
• Give yourself energy and support
• Support your immunity through:
  • Calming the mind
  • Connecting to self
  • Filling your heart with love for yourself and others

When we shine bright, it gives others permission to shine bright.

"I am safe. I am well. I am at peace. I am loved."

Incorporate a daily meditation practice to increase BDNF levels and support cognitive function. This routine involves a guided meditation session.

• Elevated BDNF production
• Enhanced cognitive performance
• Reduced stress and anxiety

Use science-backed tools for enhancing focus, learning, creativity, sleep, physical strength and endurance, and brain and body health.

Hey there! Dr. Kim here. I'm excited for you to experience this day of personal growth and self-improvement. We're combining five transformative habits into one powerful daily practice. This routine will help you:

• Build a stronger mindset
• Overcome mental barriers
• Nurture your well-being

I've seen it work wonders in my own life and in the lives of countless clients. You've got this!

• Start your day with increased self-belief and motivation
• Make decisions with confidence by overcoming loss aversion
• Celebrate progress and let go of perfectionism
• Prioritize your well-being without guilt
• End your day with self-love and compassion

Are you tired of feeling stuck in a rut? Are you sick of self-loathing and self-doubt?

If you're ready to break free from old habits and start living your best life, don't go anywhere. This week, I'm diving into the psychology behind personal growth, uncovering the secrets to real, lasting transformation!

Forget the quick fixes and empty promises. I'm sharing 5 powerful habits that will not only improve your health and well-being but also ignite a major shift in your life.

From believing in yourself to prioritizing self-love, each habit is a stepping stone toward a brighter, more fulfilling future.

Hit play now to take the first step!

💛 xo Dr. Kim

• Change Your Mindset, Change Your Life workbook
• The Ultimate Morning Routines Menu

• 10 Healthy Habits That Changed My Life
• Upgrade Your Life in 2024 | Unconventional New Year's Resolutions

• Dr. Kim Foster's Website
• Dr. Kim's Instagram
• Health & Wellness Coaching Career Guide

This post & video is designed for educational and/or informational purposes only and should not be used in any other manner. This information is not intended to substitute individualized medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider. A consultation with your health care professional is the appropriate method to address your health concerns. You are encouraged to consult your health care provider with any questions or concerns you may have regarding your condition.

• 00:00 Introduction
• 02:37 Believe it's possible
• 04:44 Loss aversion
• 09:02 All or nothing thinking
• 10:37 Make feeling good a priority
• 12:24 Self love
• 13:34 Conclusion and next steps

We all experience anxiety, and sometimes it can feel like we're locked in an endless cycle of stress and worry. But what if, instead of seeing anxiety as a curse, we could recognize it as a unique gift?

This routine helps you:

• Recognize small moments of joy and flow
• Appreciate these moments more deeply
• Use these experiences to offset anxious feelings

By identifying and appreciating moments of 'microflow' throughout your day, you can enhance well-being and counterbalance anxiety.

• This conversation with Dr. Mark Williamson was recorded at a live Action for Happiness event on 14 Dec 2022.*