21 Practices to Increase Motivation & Shift Mood

21 PRACTICES to Increase Motivation and Shift Mood

1. Mantras. I play mantras on YouTube in the background constantly at my home. Since sound waves permeate your walls, your space, and you, having mantras playing is calming and clears the space infusing positive energy. I listen to a recording of the Bhagavad Gita in Sanskrit recommended by a friend a few times a week and mantras almost every day and sometimes even while I sleep. 2. Dog Walks. A long walk with my dog or a trip to the dog park allows me to appreciate and enjoy the unbridled joy that animals exhibit and share. They live in the now, aren’t distracted by social media, and are very present and alert. The act of caring for a pet who provides unconditional love will bring immense joy (especially if you rescued the animal). I love walking with my rescue dog Bentley and taking him to play as it forces me to be present. 3. Aromatherapy. I use scents a lot throughout my day, they lift my spirits and refresh me. Spray bottles with essential oils that I spritz on my face (note—keep your eyes closed when you do this) provides and instant pick-me-up. We offer some amazing sprays and oils through YogaFit. My favorite daytime spray is either cinnamon and clove or peppermint and eucalyptus. My go-to nighttime spray is lavender and patchouli. I also like a lemon fresh for my car and sandalwood for anytime. 4. Quick Workouts. You only need 25 minutes of a weight workout to lift your mood. I use very heavy weights to change up my energy. Weight lifting literally shifts your hormones and a leg workout can increase levels of hormones including testosterone and your body’s own human growth hormone. 5. Inversions. Known for their mood-lifting benefits, inversions allow you to turn things around and upside down. They spark the nervous system and increase blood flow to the brain, eyes, face, neck, and scalp. Personally, I love headstands and use Evolution

Health’s headstand bench regularly. To make a headstand more accessible, and supportive, try the original headstand bench from Evolution Health: evolutionhealth.com/bodylift (Use the coupon code yogafit15 for an exclusive $15 discount.) 6. Guided Meditation with a Weighted Blanket. Meditating under a weighted blanket is a great combination. I LOVE my weighted blanket; it feels like getting a big hug. Weighted blankets are proven to reduce anxiety, ease insomnia, and help address ADHD and sensory processing disorder. I have one that weighs 17 pounds and use it a few times a week for meditation and often to sleep. For guided meditation technology that senses your brainwave activity to focus your attention back to your breath, try the Muse Headband. Muse technology is being used in hundreds of hospitals and universities worldwide, including Yale, Harvard, MIT, IBM, NASA . According to Muse, “Research has documented other benefits, like increased grey matter density, reduced thinning of the prefrontal cortex, decreasing amygdala activity (associated with stress response), and increased resilience – basically, an overall beneficial change of the brain’s structure and function.” Visit mbsy.co/wR8Hj for a 15% discount on all Muse products. 7. Turn off and Cover the TV. Benefits of reducing binge watching include improved weight loss and reduction in mindless eating. Better relationships and higher self-esteem can also come from turning off the TV. 8. Phone Fasts. Put your phone away at least one day a week. If you’re not scrolling or distracted by the phone’s blue lights, you’ll enjoy the benefits of reduced distractions and increased ability to stag in the present moment. And since the blue light emitted by the phone’s display interferes with the production of melatonin, you’ll enjoy uninterrupted sleep. 9. Fruits and Veggies. A diet rich in fruits and vegetables will help you feel lighter, clearer, and cleaner. Foods rich in fiber, vitamins, and minerals improve overall health and well-being. 10. Take Brain Fuel. Safe cognitive enhancers include brain octane oil. This brain-boosting fat is a medium chain triglyceride from coconut oil. I find that it helps increase my concentration, focus, and productivity. And in moderation, stimulants like coffee can perk you up. Pair this with other kinds of brain food, such as listening to Oprah’s Super Soul Sundays or podcasts on inspiration and productivity. Inspiration and motivation can lead to transformation. 11. Hydrate. Drink at least half your body weight in water every day; so if you weigh 140 pounds, that means it is suggested that you drink 70 ounces of water daily. Hydration helps brain function, energy levels, stress management, and physical performance. 12. The 12-Step Serenity Prayer. I spontaneously say this to myself often. So much so that it’s become one of my mantras. “God grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference.” 13. Organize. I allow myself some organizing time every day— but not too much. Since I am prone to using compulsive organizing as a self-soothing mechanism, at least things stay in order, but I have to limit myself since it can get out of control. 14. Keep a Notebook. A notebook in which you can jot down action items, thoughts, ideas, and projects can help keep you inspired, on track, organized and accountable. Writing things down helps with remembering things and charting your progress. 15. Post Your Goals. Having visual reminders of your goals can be a powerful reminder to stay motivated and keep your mood lifted. I use giant Post-It notes on my walls with goals, projects, and a to-do list so can I see it all daily. Stay on top of your goals by looking at them. 16. Protect Your Time. Be vigilant with your time and don’t let anyone steal it. Our time is all we really have. You may feel less overwhelmed by saying “no” unless you really WANT to say yes. Enjoy more time for rest and relaxation, meditation and exercise, and just doing your favorite things. 17. Spend Time with Friends. Take time each day with people who make you laugh. Sharing, smiling, and having fun changes your energy. If your usual in-person activities aren’t available, try Facetime, Zoom, Houseparty, drive-by’s, social distancing walks, anything you can do to share time. 18. Cold Therapy. A few minutes of cryotherapy, or use of cold, can actually reduce pain and decrease inflammation. Try this at home by alternating hot and cold showers or find a center that offers whole body cryotherapy. Some other benefits include resetting the nervous system, reducing depression and anxiety, alleviating migraines, and offering a boost of energy. 19. Red Light Therapy. The low-level wavelengths of red light have been shown to promote tissue repair, cellular energy, skin rejuvenation (including collagen building), and decreased inflammation. I use my red light therapy machine regularly. You can buy different kinds of devices for home use or find a spa (many Korean spas offer this) with a full infrared room. 20. Salt Lamps. Adding a salt lamp to a room’s decor can increase serotonin levels, boost mood, neutralize the energy of your space, purify the air, and improve sleep. 21. Block Junk Light. Junk light refers to the wavelengths of blue, green, and violet light that are common in sources of artificial light such as LED and fluorescents. Junk light is shown to suppress your body’s ability to create melatonin, which is one of the hormones involved in regulations of your sleep and wake cycles. We absorb this light from the smartphone screens, computer monitors, and LEDs and CFL artificial lights that are all over our environment. You can sleep better at night by blocking this harmful junk light from your life. Products like True Dark glasses can remove or filter this light which can be the cause of eye strain, headaches, short-term memory loss, stress, anxiety, and depression, so you can rest better. Use the coupon code YogaFit10 for 10% off your purchase at truedark.com.