Here are two simple exercises you can use to build your gratitude muscles on a daily basis.  

1.  Journal three things you are grateful for to start your day.  Could be big things or small things. 

Here are some examples:

I’m grateful for my health. 
I’m grateful for the food I have in the kitchen. 
I’m grateful for the workout I did yesterday. 
I’m grateful for the $1,000 deal I closed
I’m grateful for the yoga mat I am sitting on.  
I’m grateful for my journal.

2.  Go for a five minute gratitude walk.  Set a timer on your phone/watch and go for a walk outside in nature.  As you walk, ask yourself, “What am I grateful for?”  

You can say big things or you can say small things.  Ideally speak it with declaration and joy to the world as your words and sound have a profound effect on your brain and nervous system.  

The most important thing is to be playful, curious and have fun with it.  

NOTES:

Dominik Lipinski is a Coach for Authors and Speakers

Follow him @dom.lipinski

GrowYourMastermind.com

Dominik on Instagram

A few years ago I was with my good friend Landan in Palo Alto learning about his new cryotherapy studio.  

Here are some of the benefits cold exposure according to the Wim Hoff Method:

Reduced stress levels

Higher level of alertness

More robust immune response

Increased willpower

Weight loss

You don’t have to start doing cold plunges and cryotherapy sessions right away. In fact I would advise against that. Start with a small habit, see if you like the results and then work your way up progressively.  

Practice by turning the water totally cold each day at the end of your shower for 30 seconds.  If you do that for 30 days and want my suggestion for a next step reach out to me on Twitter @naeemmahmood or comment below and I’ll give you one based on your goals, tolerance level and how intense you want to go with it.

Connect with Landan Laurusaitis:

Letsdryft

Landan on Instagram

ONE

Breathing exercise:

  • Inhale deep through your nose into your diaphragm
  • Hold in your belly
  • Release through your mouth
  • Follow a cadence of 1, 4, 2 (if you inhale for 3 sec, hold for 12 sec, release for 6 sec)
  • Repeat 10x

TWO

Blue light blocking glasses on by 8:30pm

Here are two brands I use and recommend:

THREE

Set a reminder one hour before you want to go to bed

  • Set it right in your phone cal or phone alarm

FOUR

Plan out your next day at the end of the work day

  • Come up with your top outcome for the next day and block out the time to get it done

FIVE

Sleep in a dark, cool room

  • Block out as much light as possible
  • Get a fan, turn on the AC – keep temperature around 60-67 degrees (15.5 – 19.5 C)

BONUS: Bedtime Honey

2 tablespoons of apple cider vinegar and 1 tablespoon of honey stirred into a cup of hot water will put you out like a log.