happy tips forward: getting back to happy

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A simple routine designed for getting back to happy from low places:

If something is so difficult it pushes you near the edge, put that on hold, delegate it to someone else (or just forget it for now), and give yourself a break until you can handle what’s on your plate.

Here are some ideas that helped me go from having regular panic attacks to feeling happy and functioning well. Feel free to use only what works for you from the list, and add your own ideas!

Night;

1. Turn off devices an hour or two before sleep time. This helps alleviate insomnia and improve overall mood. https://health.clevelandclinic.org/put-the-phone-away-3-reasons-why-looking-at-it-before-bed-is-a-bad-habit/
2. Lay out items to start the next day; Example: Clothes for exercise or work; shoes and keys by door; breakfast and lunch prep ready in fridge/cupboard.
3. Set alarm separate from your phone if possible (Plan to wake up 30 minutes to an hour before checking messages to give your brain a chance to fully become conscious before you give social media access to your attention).
4. Keep a notebook next to bed to write down any ideas spinning around your head before bed. Write them down as needed.
5. Do a night time routine, like brushing teeth and hair, washing face, changing into pajamas. After routine, take a sleep supplement (if needed) like Kava. 
6. Try reading or listening to a positive speaker or your own recorded affirmations on low volume if you take a while to fall asleep. https://www.youtube.com/watch?v=qD00PZk18XU

Morning;

1. Wake up. Check! https://www.youtube.com/watch?v=epPOw33rMgc
2. Breathe deeply for several minutes. This is a great time for zero time. https://www.everydayhealth.com/wellness/deep-breathing/
3. Think of 3 things you’re grateful for; maybe write them down in the notebook by your bed. https://www.mindful.org/how-to-make-gratitude-a-daily-habit/
4. Decide what you want to focus on today. Get all your goals down on paper, and pick one to three things; including the most pressing and most enjoyable. 
5. Make your bed. https://www.oprahdaily.com/life/health/a41003163/morning-routine-ideas/
6. Get dressed. Wash your face. Brush your teeth and hair–with different brushes. 😉 
7. Affirmations. Face yourself if you can (I used to cover my mirror with positive words in a dry erase marker, that helped me think positive and avoid looking at myself during a time I felt really bad about myself). Mirror affirmations help bring about fast, effective progress.
8. 20 minutes of movement; walk, yoga, jog, dance; whatever you like, dedicating 10-20 minutes/day to creative movements does wonders for mental and physical wellness.
9. Breakfast; some kind of calories, some kind of energy; nourish yourself!
10.  Pick your brand of motivation to start your day. Do you want to listen to a song to pump you up, or watch a motivational video, or get a boost with caffeine? https://www.youtube.com/watch?v=_PBlykN4KIY

Day; (Tired of Reading? My Video of Daytime Tips Here.)

1. For each daily goal, identify your cues, actions, and rewards. Make sure you reward yourself. This is one of the biggest motivators to keep you going. https://www.shortform.com/blog/atomic-habits-4-laws/
2. Take breaks between each project;
3. Keep in mind nature is healing, and two hours of natural light helps you sleep better at night.
4. Reach out to friends and family with a hello or a thank you.
5. Do a service (short and sweet to fit into your day) for someone who needs something more than you (advice from my kids’ abuela).
6. Schedule a safe social meetup to look forward to that week (or daily, depending on your social needs). Planning in advance creates a sense of stability for better health and wellbeing. https://www.meetup.com/
7. Write down your progress from the day to build your confidence in what you’ve accomplished, rather than spinning on what you still want to get done. You did something! Now the day is done and tomorrow you can build on what you did today.
8. Remember to find fuel for dinner; feed your mind, body, and soul. Consider what you’re consuming, how it’s making you feel, and make adjustments as needed.
9. Hobby; what activity or activities can enhance your day and reward you for your good day’s efforts?
10.  Celebrate yourself and your community! https://coreu.com/five-good-reasons-to-celebrate-more-often

Evaluate; Decide what worked, and change what didn’t. As you unwind for the night, get ready to do it again tomorrow, and keep moving forward, and up! Make it fun for you!

Check out the whole book here:

IF YOU NEED HELP: If you’re dealing with S.I. like I was, you may find Tim Ferris’ blog helpful, which is where I initially turned to get back up from a rock bottom time in my life; https://tim.blog/2015/05/06/how-to-commit-suicide/