Morning	Focus	Time
🗣️ Affirmations*	🧠	Repeat 10 Times
✨ Why Words of Affirmation? Words have power. They shape our thoughts, influence our emotions, and can significantly impact our motivation. By starting the day with positive affirmations, we set a tone of positivity and empowerment. Say them out loud, write them down, or reflect on them during meditation. Here are some examples: 💠For Self-Esteem and Confidence: "I am worthy of respect and acceptance." "I believe in my skills and abilities." "I am a unique and valuable person." 💠For Overcoming Challenges: "I can handle whatever comes my way." "Every challenge is an opportunity to grow." "I am resilient and can get through tough times." 💠For Success and Goals: "I am capable of achieving my dreams." "Success is within my reach." "I am moving closer to my goals every day." 💠For Positivity and Happiness: "I choose to be happy and grateful today." "I find joy in the little things." "Positive energy surrounds me." 💠For Health and Wellness: "I am committed to taking care of my body and mind." "Every day, I grow stronger and healthier." "I am deserving of a healthy, fulfilling life." 💠For Love and Relationships: "I am deserving of love and kindness." "I attract positive and loving relationships." "I am loved and my relationships are fulfilling." 💠For Mindfulness and Peace: "I am present in the moment." "I find peace and calm within myself." "I let go of worries and embrace peace."
☀️ Sun Exposure*	⏰ 🧠 🛌	10-15 Mins
Catching some early rays can boost your mood and improve your sleep. 🛌 It's true! Morning sunlight helps regulate our body's internal clock (Circadian Rhythm), making it easier to wake up and feel energized. 💪 But wait, there's more! 🌟 Sunlight is also a natural source of Vitamin D, essential for strong bones and a healthy immune system. 🦴 Here are a few tips for soaking up the sun safely: Aim for 10-15 minutes of morning sunlight. ⏰ Do this before 10 AM Always be sun safe, especially if you have sensitive skin, wear a hat or light clothing to cover up. 🧢👕 Remember, a little sun goes a long way! Enjoy the glow and have a fabulous day!
🦶 Earthing*	⚖️ 🦶 🧠 🛌	10 Mins
This isn't a new level in your favorite game, but the idea of making direct contact with Earth's surface by walking barefoot. Sound crazy? Maybe, but it's also claimed to offer some solid buffs for your health: 1️⃣ Improved Balance and Posture: Just like mastering your gaming skills, walking barefoot enhances sensory feedback from your feet to your brain, boosting your stability and posture. 2️⃣ Better Foot Mechanics: Forget about those ill-fitting shoes, promote natural foot mechanics and toe alignment just by going barefoot - spread those toes! 3️⃣ Stress Relief: Walking barefoot can be a real-life tranquillity potion, helping to reduce stress and anxiety. 4️⃣ Improved Sleep: Some research points to better sleep! However, every quest has its perils: ❌ Injury: Just like any real-life adventure, going barefoot comes with the risk of physical harm like cuts or scrapes, especially in urban environments. ❌ Infections: Beware of status effects! Walking barefoot might increase the risk of fungal, bacterial, or viral infections. ❌ Parasites: Just like some pesky in-game enemies, some parasites love to hitch a ride when you're walking barefoot in certain areas. Remember, whether you get the health XP from walking barefoot depends on your environment and how often you do it. And, like any good strategy, always consult with your healer (healthcare provider) before making any significant changes to your routine. So, how about levelling up your day with a barefoot walk in the morning sun to energize for the day? 🌅💪
🥥 Oil Pulling*	🦷 🫃🏼 🔋	10-20 Mins
There's a morning ritual that might just transform your health routine - and it's as simple as swishing coconut oil in your mouth! it's a practice steeped in ancient wisdom that promises a fresher, more vibrant start to your day. Here's why you should join the oil pulling revolution each morning: 🦷 Boost Oral Health: Coconut oil has natural antibacterial properties that could help reduce harmful bacteria and plaque in the mouth, leading to stronger teeth and healthier gums. 🫃🏼 Assist in Weight Loss: Starting your day with coconut oil can kickstart your metabolism. The medium-chain triglycerides (MCTs) in coconut oil are known for boosting metabolic rate, which could help with weight management. 🔋 Energy Kick without Caffeine: Feel the natural boost in your energy levels as your body absorbs the goodness of coconut oil without the need for that morning cuppa! So, how do you oil pull? 1️⃣ Just take a tablespoon of coconut oil 2️⃣ Swish it around in your mouth for 15-20 minutes 3️⃣ Spit it out (in the trash, not the sink to avoid clogging) 4️⃣ Rinse well, and brush your teeth Let's make our mornings count with a routine that's as nurturing as the first light of day. Give oil pulling a try and tell us about your experiences.
🚶🏃‍♂️ 30 min Exercise	💪 🧠 🛌	30 Mins
Why 30 Minutes in the Morning? 1️⃣ Boosts Your Metabolism: Kickstarts your metabolism, helping you burn calories throughout the day. 2️⃣ Enhances Mood: Releases endorphins that make you feel happier and more relaxed. 3️⃣ Improves Focus: Sharpens your mind, preparing you for a productive day. 4️⃣ Better Sleep at Night: Regular morning exercise can lead to better sleep quality. But What Exercise Should You Do? It depends on your lifestyle, fitness level, and goals! Here are some suggestions: 🏃 For the Busy Bees: High-Intensity Interval Training (HIIT) – Quick, intense bursts of activity followed by short rest periods. Great for cardiovascular health and time-efficient! 🧘‍♀️ For the Zen Seekers: Yoga or Pilates – Enhances flexibility, improves posture, and reduces stress. Perfect for a calm, centered start to your day. 💪 For Strength Builders: Bodyweight Exercises (like push-ups, squats, lunges) – No equipment needed and great for building strength and endurance. 🚶For Cardio Lovers: Brisk Walking or Jogging – Ideal for improving heart health, and it's a low-impact way to get moving. 🤸‍♂️For the Adventurous: Mix of Different Styles – Why not try a bit of everything? Keep it fun and varied! Remember: Always consult with a healthcare provider before starting any new exercise regimen, especially if you have health concerns.
* Tip: Try combining Sun Exposure, Earthing, Affirmations or Oil Pulling at the same time.
Morning Drink	Focus	Time
☕ Coffee or Tea	🚫	90min after waking
🚫 Dont have Tea or Coffee within 90 minutes of waking and a few hours before or after your meals. 1️⃣ Cortisol Levels Peak in the Morning: Our body naturally produces more cortisol, the “awake” hormone, in the morning. Consuming caffeine (from tea or coffee) when cortisol is high can make caffeine less effective and might lead to increased tolerance over time and potentially leading to poorer sleep quality and difficulty waking up in the future. Instead, in the morning, have filtered water with a pinch of Sea Salt and a Squeeze of Lemon, and wait 90 minutes after waking before having a Tea or Coffee. 2️⃣ Coffee and Tea have effects on nutrient absorption! 🤓💡 Why It Happens: Both coffee and tea contain caffeine and other compounds like tannins. These can: 🔗 Bind to certain minerals (like iron and calcium), preventing your body from using them. 💧 Act as diuretics, leading to increased excretion of water-soluble vitamins (like B-vitamins and vitamin C). Issues with Coffee: ☕️ Increased calcium excretion with each cup. 🚫 Potential depletion of B-vitamins due to diuretic effect. 🧲 Magnesium absorption may be hindered. Issues with Tea: 🍵 Iron absorption is notably affected, especially with green tea. 🔒 May impact calcium utilization. 🌀 Some teas can lower the concentration of certain vitamins. How to Avoid This: ⏰ Enjoy your coffee or tea a few hours before or after your meals to prevent interference with nutrient absorption. 🍊 Consider adding a vitamin C source to your meals to enhance iron absorption. 🥤 Stay hydrated to counteract the diuretic effects. 🍵 Moderation is key, and in some cases, reducing or even stopping the consumption of coffee or tea may be beneficial. Remember, balance is key! Adjusting when you indulge just slightly can lead to health rewards. 🌞🌿
🍋💧 Water	💧🤸🏼 🌿 🫃🏼	Before eating
Why You Should Start Your Day with Filtered Water, Lemon, and Sea Salt - A Morning Game-Changer! Personally, I have this 30 minutes before eating, and as I do intermittent fasting, this could be anytime between 9 AM and 2 PM, depending on when I plan to eat. Here's why you might want to consider this simple yet powerful morning ritual: 1️⃣ Hydration: After a night's rest, our bodies need hydration. This combo does more than just quench thirst; it helps your body absorb water more effectively. 2️⃣ Natural Detox: Lemon and sea salt work together to detoxify your body by flushing out toxins, giving you a clean start to your day. 3️⃣ Digestive Boost: This morning mix aids digestion, stimulating your gut to be ready for the day's meals. 4️⃣ Vitamin C Surge: Lemons are packed with Vitamin C, great for your immune system and skin health. 5️⃣ Balanced pH: The alkalizing effect of lemon and sea salt helps balance your body's pH levels, promoting overall well-being. 6️⃣ Metabolism Kickstart: Jumpstart your metabolism with this simple drink - a great way to assist in Weight Loss. Tips for the Best Experience: 💠 Use warm water to increase absorption and ease on your digestive system. 💠 Go for fresh, organic lemons for maximum benefits. 💠 A pinch of high-quality sea salt is all you need – it's rich in minerals. Give it a try and feel the difference in your energy and health!

Morning

Focus

Time

🧠

Repeat 10 Times

✨ Why Words of Affirmation?
Words have power. They shape our thoughts, influence our emotions, and can significantly impact our motivation. By starting the day with positive affirmations, we set a tone of positivity and empowerment.

Say them out loud, write them down, or reflect on them during meditation.

Here are some examples:

💠For Self-Esteem and Confidence:
"I am worthy of respect and acceptance."
"I believe in my skills and abilities."
"I am a unique and valuable person."

💠For Overcoming Challenges:
"I can handle whatever comes my way."
"Every challenge is an opportunity to grow."
"I am resilient and can get through tough times."

💠For Success and Goals:
"I am capable of achieving my dreams."
"Success is within my reach."
"I am moving closer to my goals every day."

💠For Positivity and Happiness:
"I choose to be happy and grateful today."
"I find joy in the little things."
"Positive energy surrounds me."

💠For Health and Wellness:
"I am committed to taking care of my body and mind."
"Every day, I grow stronger and healthier."
"I am deserving of a healthy, fulfilling life."

💠For Love and Relationships:
"I am deserving of love and kindness."
"I attract positive and loving relationships."
"I am loved and my relationships are fulfilling."

💠For Mindfulness and Peace:
"I am present in the moment."
"I find peace and calm within myself."
"I let go of worries and embrace peace."

☀️ Sun Exposure*

⏰ 🧠 🛌

10-15 Mins

Catching some early rays can boost your mood and improve your sleep. 🛌 It's true! Morning sunlight helps regulate our body's internal clock (Circadian Rhythm), making it easier to wake up and feel energized. 💪

But wait, there's more! 🌟 Sunlight is also a natural source of Vitamin D, essential for strong bones and a healthy immune system. 🦴

Here are a few tips for soaking up the sun safely:

Aim for 10-15 minutes of morning sunlight. ⏰
Do this before 10 AM
Always be sun safe, especially if you have sensitive skin, wear a hat or light clothing to cover up. 🧢👕

Remember, a little sun goes a long way! Enjoy the glow and have a fabulous day!

🦶 Earthing*

⚖️ 🦶 🧠 🛌

10 Mins

This isn't a new level in your favorite game, but the idea of making direct contact with Earth's surface by walking barefoot. Sound crazy? Maybe, but it's also claimed to offer some solid buffs for your health:

1️⃣ Improved Balance and Posture: Just like mastering your gaming skills, walking barefoot enhances sensory feedback from your feet to your brain, boosting your stability and posture.

2️⃣ Better Foot Mechanics: Forget about those ill-fitting shoes, promote natural foot mechanics and toe alignment just by going barefoot - spread those toes!

3️⃣ Stress Relief: Walking barefoot can be a real-life tranquillity potion, helping to reduce stress and anxiety.

4️⃣ Improved Sleep: Some research points to better sleep!

However, every quest has its perils:

❌ Injury: Just like any real-life adventure, going barefoot comes with the risk of physical harm like cuts or scrapes, especially in urban environments.

❌ Infections: Beware of status effects! Walking barefoot might increase the risk of fungal, bacterial, or viral infections.

❌ Parasites: Just like some pesky in-game enemies, some parasites love to hitch a ride when you're walking barefoot in certain areas.

Remember, whether you get the health XP from walking barefoot depends on your environment and how often you do it. And, like any good strategy, always consult with your healer (healthcare provider) before making any significant changes to your routine.

So, how about levelling up your day with a barefoot walk in the morning sun to energize for the day? 🌅💪

🥥 Oil Pulling*

🦷 🫃🏼 🔋

10-20 Mins

There's a morning ritual that might just transform your health routine - and it's as simple as swishing coconut oil in your mouth! it's a practice steeped in ancient wisdom that promises a fresher, more vibrant start to your day.

Here's why you should join the oil pulling revolution each morning:

🦷 Boost Oral Health: Coconut oil has natural antibacterial properties that could help reduce harmful bacteria and plaque in the mouth, leading to stronger teeth and healthier gums.

🫃🏼 Assist in Weight Loss: Starting your day with coconut oil can kickstart your metabolism. The medium-chain triglycerides (MCTs) in coconut oil are known for boosting metabolic rate, which could help with weight management.

🔋 Energy Kick without Caffeine: Feel the natural boost in your energy levels as your body absorbs the goodness of coconut oil without the need for that morning cuppa!

So, how do you oil pull?
1️⃣ Just take a tablespoon of coconut oil
2️⃣ Swish it around in your mouth for 15-20 minutes
3️⃣ Spit it out (in the trash, not the sink to avoid clogging)
4️⃣ Rinse well, and brush your teeth

Let's make our mornings count with a routine that's as nurturing as the first light of day. Give oil pulling a try and tell us about your experiences.

🚶🏃‍♂️ 30 min Exercise

💪 🧠 🛌

30 Mins

Why 30 Minutes in the Morning?

1️⃣ Boosts Your Metabolism: Kickstarts your metabolism, helping you burn calories throughout the day.
2️⃣ Enhances Mood: Releases endorphins that make you feel happier and more relaxed.
3️⃣ Improves Focus: Sharpens your mind, preparing you for a productive day.
4️⃣ Better Sleep at Night: Regular morning exercise can lead to better sleep quality.

But What Exercise Should You Do?
It depends on your lifestyle, fitness level, and goals! Here are some suggestions:

🏃 For the Busy Bees: High-Intensity Interval Training (HIIT) – Quick, intense bursts of activity followed by short rest periods. Great for cardiovascular health and time-efficient!

🧘‍♀️ For the Zen Seekers: Yoga or Pilates – Enhances flexibility, improves posture, and reduces stress. Perfect for a calm, centered start to your day.

💪 For Strength Builders: Bodyweight Exercises (like push-ups, squats, lunges) – No equipment needed and great for building strength and endurance.

🚶For Cardio Lovers: Brisk Walking or Jogging – Ideal for improving heart health, and it's a low-impact way to get moving.

🤸‍♂️For the Adventurous: Mix of Different Styles – Why not try a bit of everything? Keep it fun and varied!

Remember: Always consult with a healthcare provider before starting any new exercise regimen, especially if you have health concerns.

* Tip: Try combining Sun Exposure, Earthing, Affirmations or Oil Pulling at the same time.

Morning Drink

Focus

Time

☕ Coffee or Tea

🚫

90min after waking

🚫 Dont have Tea or Coffee within 90 minutes of waking and a few hours before or after your meals.

1️⃣ Cortisol Levels Peak in the Morning:
Our body naturally produces more cortisol, the “awake” hormone, in the morning. Consuming caffeine (from tea or coffee) when cortisol is high can make caffeine less effective and might lead to increased tolerance over time and potentially leading to poorer sleep quality and difficulty waking up in the future.

Instead, in the morning, have filtered water with a pinch of Sea Salt and a Squeeze of Lemon, and wait 90 minutes after waking before having a Tea or Coffee.

2️⃣ Coffee and Tea have effects on nutrient absorption! 🤓💡

Why It Happens:
Both coffee and tea contain caffeine and other compounds like tannins. These can:
🔗 Bind to certain minerals (like iron and calcium), preventing your body from using them.
💧 Act as diuretics, leading to increased excretion of water-soluble vitamins (like B-vitamins and vitamin C).

Issues with Coffee:
☕️ Increased calcium excretion with each cup.
🚫 Potential depletion of B-vitamins due to diuretic effect.
🧲 Magnesium absorption may be hindered.

Issues with Tea:
🍵 Iron absorption is notably affected, especially with green tea.
🔒 May impact calcium utilization.
🌀 Some teas can lower the concentration of certain vitamins.

How to Avoid This:
⏰ Enjoy your coffee or tea a few hours before or after your meals to prevent interference with nutrient absorption.
🍊 Consider adding a vitamin C source to your meals to enhance iron absorption.
🥤 Stay hydrated to counteract the diuretic effects.
🍵 Moderation is key, and in some cases, reducing or even stopping the consumption of coffee or tea may be beneficial.

Remember, balance is key! Adjusting when you indulge just slightly can lead to health rewards. 🌞🌿

🍋💧 Water

💧🤸🏼 🌿 🫃🏼

Before eating

Why You Should Start Your Day with Filtered Water, Lemon, and Sea Salt - A Morning Game-Changer!

Personally, I have this 30 minutes before eating, and as I do intermittent fasting, this could be anytime between 9 AM and 2 PM, depending on when I plan to eat.

Here's why you might want to consider this simple yet powerful morning ritual:
1️⃣ Hydration: After a night's rest, our bodies need hydration. This combo does more than just quench thirst; it helps your body absorb water more effectively.

2️⃣ Natural Detox: Lemon and sea salt work together to detoxify your body by flushing out toxins, giving you a clean start to your day.

3️⃣ Digestive Boost: This morning mix aids digestion, stimulating your gut to be ready for the day's meals.

4️⃣ Vitamin C Surge: Lemons are packed with Vitamin C, great for your immune system and skin health.

5️⃣ Balanced pH: The alkalizing effect of lemon and sea salt helps balance your body's pH levels, promoting overall well-being.

6️⃣ Metabolism Kickstart: Jumpstart your metabolism with this simple drink - a great way to assist in Weight Loss.

Tips for the Best Experience:
💠 Use warm water to increase absorption and ease on your digestive system.
💠 Go for fresh, organic lemons for maximum benefits.
💠 A pinch of high-quality sea salt is all you need – it's rich in minerals.

Give it a try and feel the difference in your energy and health!

Morning	Focus	Time
🗣️ Affirmations*	🧠	Repeat 10 Times
✨ Why Words of Affirmation? Words have power. They shape our thoughts, influence our emotions, and can significantly impact our motivation. By starting the day with positive affirmations, we set a tone of positivity and empowerment. Say them out loud, write them down, or reflect on them during meditation. Here are some examples: 💠For Self-Esteem and Confidence: "I am worthy of respect and acceptance." "I believe in my skills and abilities." "I am a unique and valuable person." 💠For Overcoming Challenges: "I can handle whatever comes my way." "Every challenge is an opportunity to grow." "I am resilient and can get through tough times." 💠For Success and Goals: "I am capable of achieving my dreams." "Success is within my reach." "I am moving closer to my goals every day." 💠For Positivity and Happiness: "I choose to be happy and grateful today." "I find joy in the little things." "Positive energy surrounds me." 💠For Health and Wellness: "I am committed to taking care of my body and mind." "Every day, I grow stronger and healthier." "I am deserving of a healthy, fulfilling life." 💠For Love and Relationships: "I am deserving of love and kindness." "I attract positive and loving relationships." "I am loved and my relationships are fulfilling." 💠For Mindfulness and Peace: "I am present in the moment." "I find peace and calm within myself." "I let go of worries and embrace peace."
☀️ Sun Exposure*	⏰ 🧠 🛌	10-15 Mins
Catching some early rays can boost your mood and improve your sleep. 🛌 It's true! Morning sunlight helps regulate our body's internal clock (Circadian Rhythm), making it easier to wake up and feel energized. 💪 But wait, there's more! 🌟 Sunlight is also a natural source of Vitamin D, essential for strong bones and a healthy immune system. 🦴 Here are a few tips for soaking up the sun safely: Aim for 10-15 minutes of morning sunlight. ⏰ Do this before 10 AM Always be sun safe, especially if you have sensitive skin, wear a hat or light clothing to cover up. 🧢👕 Remember, a little sun goes a long way! Enjoy the glow and have a fabulous day!
🦶 Earthing*	⚖️ 🦶 🧠 🛌	10 Mins
This isn't a new level in your favorite game, but the idea of making direct contact with Earth's surface by walking barefoot. Sound crazy? Maybe, but it's also claimed to offer some solid buffs for your health: 1️⃣ Improved Balance and Posture: Just like mastering your gaming skills, walking barefoot enhances sensory feedback from your feet to your brain, boosting your stability and posture. 2️⃣ Better Foot Mechanics: Forget about those ill-fitting shoes, promote natural foot mechanics and toe alignment just by going barefoot - spread those toes! 3️⃣ Stress Relief: Walking barefoot can be a real-life tranquillity potion, helping to reduce stress and anxiety. 4️⃣ Improved Sleep: Some research points to better sleep! However, every quest has its perils: ❌ Injury: Just like any real-life adventure, going barefoot comes with the risk of physical harm like cuts or scrapes, especially in urban environments. ❌ Infections: Beware of status effects! Walking barefoot might increase the risk of fungal, bacterial, or viral infections. ❌ Parasites: Just like some pesky in-game enemies, some parasites love to hitch a ride when you're walking barefoot in certain areas. Remember, whether you get the health XP from walking barefoot depends on your environment and how often you do it. And, like any good strategy, always consult with your healer (healthcare provider) before making any significant changes to your routine. So, how about levelling up your day with a barefoot walk in the morning sun to energize for the day? 🌅💪
🥥 Oil Pulling*	🦷 🫃🏼 🔋	10-20 Mins
There's a morning ritual that might just transform your health routine - and it's as simple as swishing coconut oil in your mouth! it's a practice steeped in ancient wisdom that promises a fresher, more vibrant start to your day. Here's why you should join the oil pulling revolution each morning: 🦷 Boost Oral Health: Coconut oil has natural antibacterial properties that could help reduce harmful bacteria and plaque in the mouth, leading to stronger teeth and healthier gums. 🫃🏼 Assist in Weight Loss: Starting your day with coconut oil can kickstart your metabolism. The medium-chain triglycerides (MCTs) in coconut oil are known for boosting metabolic rate, which could help with weight management. 🔋 Energy Kick without Caffeine: Feel the natural boost in your energy levels as your body absorbs the goodness of coconut oil without the need for that morning cuppa! So, how do you oil pull? 1️⃣ Just take a tablespoon of coconut oil 2️⃣ Swish it around in your mouth for 15-20 minutes 3️⃣ Spit it out (in the trash, not the sink to avoid clogging) 4️⃣ Rinse well, and brush your teeth Let's make our mornings count with a routine that's as nurturing as the first light of day. Give oil pulling a try and tell us about your experiences.
🚶🏃‍♂️ 30 min Exercise	💪 🧠 🛌	30 Mins
Why 30 Minutes in the Morning? 1️⃣ Boosts Your Metabolism: Kickstarts your metabolism, helping you burn calories throughout the day. 2️⃣ Enhances Mood: Releases endorphins that make you feel happier and more relaxed. 3️⃣ Improves Focus: Sharpens your mind, preparing you for a productive day. 4️⃣ Better Sleep at Night: Regular morning exercise can lead to better sleep quality. But What Exercise Should You Do? It depends on your lifestyle, fitness level, and goals! Here are some suggestions: 🏃 For the Busy Bees: High-Intensity Interval Training (HIIT) – Quick, intense bursts of activity followed by short rest periods. Great for cardiovascular health and time-efficient! 🧘‍♀️ For the Zen Seekers: Yoga or Pilates – Enhances flexibility, improves posture, and reduces stress. Perfect for a calm, centered start to your day. 💪 For Strength Builders: Bodyweight Exercises (like push-ups, squats, lunges) – No equipment needed and great for building strength and endurance. 🚶For Cardio Lovers: Brisk Walking or Jogging – Ideal for improving heart health, and it's a low-impact way to get moving. 🤸‍♂️For the Adventurous: Mix of Different Styles – Why not try a bit of everything? Keep it fun and varied! Remember: Always consult with a healthcare provider before starting any new exercise regimen, especially if you have health concerns.
* Tip: Try combining Sun Exposure, Earthing, Affirmations or Oil Pulling at the same time.
Morning Drink	Focus	Time
☕ Coffee or Tea	🚫	90min after waking
🚫 Dont have Tea or Coffee within 90 minutes of waking and a few hours before or after your meals. 1️⃣ Cortisol Levels Peak in the Morning: Our body naturally produces more cortisol, the “awake” hormone, in the morning. Consuming caffeine (from tea or coffee) when cortisol is high can make caffeine less effective and might lead to increased tolerance over time and potentially leading to poorer sleep quality and difficulty waking up in the future. Instead, in the morning, have filtered water with a pinch of Sea Salt and a Squeeze of Lemon, and wait 90 minutes after waking before having a Tea or Coffee. 2️⃣ Coffee and Tea have effects on nutrient absorption! 🤓💡 Why It Happens: Both coffee and tea contain caffeine and other compounds like tannins. These can: 🔗 Bind to certain minerals (like iron and calcium), preventing your body from using them. 💧 Act as diuretics, leading to increased excretion of water-soluble vitamins (like B-vitamins and vitamin C). Issues with Coffee: ☕️ Increased calcium excretion with each cup. 🚫 Potential depletion of B-vitamins due to diuretic effect. 🧲 Magnesium absorption may be hindered. Issues with Tea: 🍵 Iron absorption is notably affected, especially with green tea. 🔒 May impact calcium utilization. 🌀 Some teas can lower the concentration of certain vitamins. How to Avoid This: ⏰ Enjoy your coffee or tea a few hours before or after your meals to prevent interference with nutrient absorption. 🍊 Consider adding a vitamin C source to your meals to enhance iron absorption. 🥤 Stay hydrated to counteract the diuretic effects. 🍵 Moderation is key, and in some cases, reducing or even stopping the consumption of coffee or tea may be beneficial. Remember, balance is key! Adjusting when you indulge just slightly can lead to health rewards. 🌞🌿
🍋💧 Water	💧🤸🏼 🌿 🫃🏼	Before eating
Why You Should Start Your Day with Filtered Water, Lemon, and Sea Salt - A Morning Game-Changer! Personally, I have this 30 minutes before eating, and as I do intermittent fasting, this could be anytime between 9 AM and 2 PM, depending on when I plan to eat. Here's why you might want to consider this simple yet powerful morning ritual: 1️⃣ Hydration: After a night's rest, our bodies need hydration. This combo does more than just quench thirst; it helps your body absorb water more effectively. 2️⃣ Natural Detox: Lemon and sea salt work together to detoxify your body by flushing out toxins, giving you a clean start to your day. 3️⃣ Digestive Boost: This morning mix aids digestion, stimulating your gut to be ready for the day's meals. 4️⃣ Vitamin C Surge: Lemons are packed with Vitamin C, great for your immune system and skin health. 5️⃣ Balanced pH: The alkalizing effect of lemon and sea salt helps balance your body's pH levels, promoting overall well-being. 6️⃣ Metabolism Kickstart: Jumpstart your metabolism with this simple drink - a great way to assist in Weight Loss. Tips for the Best Experience: 💠 Use warm water to increase absorption and ease on your digestive system. 💠 Go for fresh, organic lemons for maximum benefits. 💠 A pinch of high-quality sea salt is all you need – it's rich in minerals. Give it a try and feel the difference in your energy and health!

Morning

Focus

Time

🗣️ Affirmations*

🧠

Repeat 10 Times

☀️ Sun Exposure*

⏰ 🧠 🛌

10-15 Mins

Aim for 10-15 minutes of morning sunlight. ⏰
Do this before 10 AM
Always be sun safe, especially if you have sensitive skin, wear a hat or light clothing to cover up. 🧢👕

Remember, a little sun goes a long way! Enjoy the glow and have a fabulous day!

🦶 Earthing*

⚖️ 🦶 🧠 🛌

10 Mins

🥥 Oil Pulling*

🦷 🫃🏼 🔋

10-20 Mins

🚶🏃‍♂️ 30 min Exercise

💪 🧠 🛌

30 Mins

* Tip: Try combining Sun Exposure, Earthing, Affirmations or Oil Pulling at the same time.

Morning Drink

Focus

Time

☕ Coffee or Tea

🚫

90min after waking

🍋💧 Water

💧🤸🏼 🌿 🫃🏼

Before eating

Home Gameaholic

How to Quit Gaming Addiction?

Quitting video gaming can be challenging, especially if it has become a major part of your daily routine or a way to cope with stress or other issues.

Here are 7 steps you can take to help you quit your gaming addiction:

Acknowledge the Problem
The first step in any behavior change is recognizing and admitting that there’s a problem. Understand that excessive gaming can have negative impacts on various aspects of your life, such as social relationships, physical health, or work/school performance.
Stop Playing or Cutback
Consider whether you must give up gaming or merely reduce the time spent gaming. To help you decide, try our ‘Achieve before Reward‘ approach, where you complete a task/s or engage in a specific activity before rewarding yourself with gaming time. If this technique doesn’t help, you must contemplate quitting gaming completely or until you can control yourself.
Identify Triggers
Understand what triggers your gaming habits. It could be stress, boredom, loneliness, or a specific time of day. Once you’ve identified these triggers, you can work on developing healthier responses.
Find Alternative Activities
Find other activities that you enjoy and that can replace gaming. This could be anything from reading, exercising, learning a new skill, or spending time with friends and family.
Limit Exposure
Uninstall games from your devices, unsubscribe from gaming channels, and avoid environments where you’re likely to game excessively.
Seek Support
Reach out to supportive friends or family or join a support group for people struggling with gaming addiction. Sharing your experiences and challenges with others can be very helpful.
Professional Help
If gaming significantly impacts your life and you’re struggling to cut back or quit, consider seeking help from a mental health professional. They can provide strategies and tools to cope with cravings and make lasting changes.

Remember, it’s okay to ask for help, and it’s okay to have setbacks. Change takes time, and it’s a process.

Read more on “How I Gained Control of My Game Addiction“.

Something to Consider

Like the Super Saiyan transformations in which characters grow stronger through continuous training, humans can also enhance their abilities through regular exercise, learning, and engaging in various activities. Make it part of your daily routine to exercise, learn a skill, and improve yourself before gaming.

Start with:

10 push-ups in the morning. each week increase the number.
Each day, devote 10 minutes to listening to information about a skill.
Take the time at night to plan your next day – Be prepared!

Once, you have worked on yourself, then you are ready for some gaming.

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References:

Gaming Addiction Report 2022
Delamere
https://delamere.com/blog/gaming-addicti...
Summary:
The 2022 Gaming Addiction Report highlights that 3-4% of worldwide gamers exhibit addiction, recently classified by the WHO as a mental health disorder, suggesting that up to 60 million people could be suffering from it. The study analyzed game addiction across different age groups and most addictive games in the UK, finding that Rocket League was considered the most addictive, while MOBA and Social Simulation games were the most addictive genres. A crucial discovery is that 25-34-year-olds are the most susceptible to gaming addiction, challenging the stereotype that younger people are more prone to this disorder. The study suggests holistic approaches, such as Cognitive Behavioural Therapy, to address addiction and underscores the importance of recognizing the symptoms of gaming addiction.

Cognitive Behavioral Therapy (CBT) is a form of psychotherapy that focuses on the connection between thoughts, emotions, and behaviors. It is a practical, problem-solving approach that aims to help individuals identify and modify negative or unhelpful thought patterns and behaviors in order to improve their emotional well-being.

Note: It is important to note that while CBT can be highly beneficial, yet it may not be suitable for everyone. It is recommended to consult with a qualified mental health professional to determine the best course of treatment for your specific needs.
The Association Between Mobile Game Addiction and Depression, Social Anxiety, and Loneliness
Frontiers in Public Health
https://www.frontiersin.org/articles/10....
Summary:
The study explores the association between mobile game addiction and mental health outcomes such as depression, social anxiety, and loneliness among adolescents. It was found that mobile game addiction was positively associated with these mental health issues. Specifically, male adolescents reported more social anxiety in relation to addictive mobile game use. Mobile games, characterized by portability, immediacy, and accessibility, may increase the risk of addictive behaviors and consequently, more severe mental health problems. Prior studies often treated social anxiety, depression, and loneliness as risk factors for internet addiction, while this study examines the potential for these issues to be effects of internet addiction as well. The study also notes the need to consider gender differences in mobile game addiction and associated mental health problems. The data for this study was collected from students in the seventh, eighth, and ninth grades of a junior high school in Guizhou Province, China.
Gaming addiction, problematic gaming and engaged gaming – Prevalence and associated characteristics
National Library of Medicin
https://www.ncbi.nlm.nih.gov/pmc/article...
Summary:
Gaming disorder, recognized in the 11th revision of the International Classification of Diseases (ICD 11) and the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), has been studied in the context of prevalence, demographic features, and psychological correlations. In a survey-based research study conducted in 2017 involving 2075 participants, it was found that 4.5% were highly engaged gamers, 5.3% were problem gamers, and 1.2% met the criteria for game addiction. Young age, hours spent chatting on the internet or social media, loneliness, and inclination towards seeking psychological treatment were common factors across all gaming categories, with the male gender more prone to problematic and addictive gaming. The study underscores that both highly engaged gamers and those with gaming disorders tend to experience higher levels of loneliness and psychological distress compared to non-problematic gamers, indicating a need for further research, especially longitudinal studies, to understand the causality and implications better.
Treatments for Internet gaming disorder and Internet addiction: A systematic review.
APA PsycNet
https://psycnet.apa.org/doiLanding?doi=1...
Zajac, K., Ginley, M. K., Chang, R., & Petry, N. M. (2017). Treatments for Internet gaming disorder and Internet addiction: A systematic review. Psychology of Addictive Behaviors, 31(8), 979–994.
Treatment of Internet gaming disorder: An international systematic review and CONSORT evaluation
ScienceDirect
https://www.sciencedirect.com/science/ar...
Daniel L. King, Paul H. Delfabbro, Anise M.S. Wu, Young Yim Doh, Daria J. Kuss, Ståle Pallesen, Rune Mentzoni, Natacha Carragher, Hiroshi Sakuma. Version of Record 28 April 201

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How to Quit Gaming Addiction?

Something to Consider

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References:

Gaming Addiction Report 2022

The Association Between Mobile Game Addiction and Depression, Social Anxiety, and Loneliness

Gaming addiction, problematic gaming and engaged gaming – Prevalence and associated characteristics

Treatments for Internet gaming disorder and Internet addiction: A systematic review.

Treatment of Internet gaming disorder: An international systematic review and CONSORT evaluation

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