This month I'm inviting you to focus on healthy habits that fill you up - not adding more to your plate. I share my favorite 3-part framework that zeros in on what feels good when it comes to movement, meals, and mindfulness. If you could use some actional goals for what to work towards this April, then this snackable episode is for you!

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Most of us could use more clarity and focus when it comes to getting the things done that actually move the needle in our lives. Today I'm sharing a simple yet powerful productivity habit that will do just that! This episode covers the 80/20 rule: what it is and how to tailor it to your own life. If you're ready to work smarter and not harder, this episode is for you!

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Did you know that we're born with an innate understanding of what's right for us? Many factors get in the way of this internal compass and affect our happiness so we're sharing a 3 part strategy to help bring more purpose into your daily life. Joining the episode this week is my spouse Dr. Andrew Downs who shares his career in psychology and his 10+ years of experience coaching and creating sustainable healthy habits. If you're ready to create more rewarding habits then this snackable episode is for you!

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What if I told you there's a profoundly simple way to organize your day and week around feeling good? We'll go over what this looks like, how to do it in your real life, and I'll share personal examples to show how these accessible habits build on one another to create a life that feels good. If you're ready to fill your week with more care and recharging, then this snackable episode is for you!

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Ever heard of setting goals for your year in March? Yup! It's a time of renewed energy and growth as we welcome in spring and aligns naturally with creating new healthy habits. We'll discuss our simple 3-part framework that focuses on how to feel good while working towards goals through meals, movement, and mindfulness. If you're looking for support on what to focus on this March, you don't want to miss out on this snackable episode!

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Did you know that our brains are wired to highlight threats and danger over beauty and goodness for survival? Gratitude helps neutralize this negativity bias and allows us to see the small delights that are sprinkled throughout our day. Create a good list by documenting the positive things that happen daily and train your brain to rewire towards happiness. If you're ready to see things through a positivity bias, then this snackable episode is for you!

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Do you feel like nothing's going right today? Create a personalized bad day backup plan for those days when you wake up on the wrong side of the bed. Learn to reframe all-or-nothing thinking with our 4R framework and discover research-backed tips for changing your mood for the better. You don't want to miss this snackable episode full of tactical ideas, habits, and actions that can act as a hard reset on a bad day.

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Burnout is real and it can be difficult to know how to fill yourself back up once you feel depleted. This episode covers the recharge list: what that is, why you need one, and how to make one for yourself. Our prompts and 3 step framework will help you to create a grab bag of options for filling your cup that don't cost a lot of money, aren't super time-consuming, and most importantly, make you feel happy and not crappy! Listen in if you're ready to feel less stressed and more like yourself.

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Do you feel like your attention is being pulled in too many directions or that it's been difficult to create time for yourself this year? Join us as we dive into creating grounding and healthy habits that allow us to feel good (even when we're short on time or energy). Explore real-time ideas, journal prompts, and questions to focus your attention in February using our Meals, Movement, Mind Framework. Plus, we're sharing lots of free resources including our downloadable Capsule Grocery List and our favorite last-minute dinner recipes roundup!

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Morning routes are often thought of as these perfect, Instagram-worthy, habits we should be doing. We're breaking down this myth and giving you a framework for how to create a morning routine that makes you feel good and that's actually doable. We guide you through the process with journal prompts and real-life examples. If you're ready to create a morning routine that actually moves the needle in feeling happier and healthier - especially when life is anything but routine - then this episode is for you!

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