Part 2: Putting the 5 Pillars into Practice
Strategies for Improving Sleep
I get it. It’s the end of the day—the kids are finally fed, clean, and tucked into bed—and now it’s your time. It’s tempting to stay up late scrolling through your phone or catching up on the latest episode of your favorite show. But if you believe that sleep is essential, then you’ll understand when I say: your body needs to be prepared for it—just like you would prepare for a race. You wouldn’t just jump in cold, right?
Instead, help cue your body to wind down with calming rituals:
Dim the lights as evening sets in.
Take a warm shower or bath to signal relaxation.
Read a paper book instead of using screens (blue light tells your brain to stay alert).
Reflect on your day—whether journaling or a quiet mental check-in, notice how you’re feeling physically, mentally, and emotionally.
Other helpful sleep tips:
Keep your room cool—your body temperature naturally drops to enter deep sleep phases.
Cut off caffeine by noon to support better sleep quality and hormone balance.
Strategies for Supporting Nutrition
While nutrition is deeply personal and shaped by culture, preferences, and biology, a few foundational strategies can benefit nearly everyone:
Stay hydrated: There’s no perfect amount for everyone, but notice when and how much you drink. If plain water isn’t appealing, try adding an electrolyte powder like LMNT (without sugar). Keep a water bottle close—bonus if it has a straw, which often encourages more frequent sips.
Eat within 30–60 minutes of waking: Despite the popularity of intermittent fasting, long morning fasts may not be ideal for many women. If you’ve already fasted overnight (say, 6pm to 6am), your body needs fuel to shift out of a stress state. Eating a breakfast with protein, healthy fats, and fiber supports blood sugar balance, energy, and hormone health.
Don’t wait until you're starving: Your body gives hunger cues, but modern life trains us to ignore them. By the time you're shaky, cranky, or ravenous, your body has likely entered survival mode. Try to nourish your body before it reaches that point.
Strategies for Increasing Movement
If you struggle to fit intentional exercise into your day, try "exercise snacks"—short bursts of movement that add up over time. These may seem small, but they’re incredibly impactful for your energy, metabolism, and mental well-being.
Try this:
Pick 3 simple exercises for the day (e.g., calf raises, squats, wall push-ups).
Set 3 alarms on your phone (morning, afternoon, late afternoon).
When the alarm goes off, do one of those exercises for just 1 minute.
Other easy ways to add movement:
Take a 5–10 minute walk between tasks or after meals. It can boost your mood, reset energy, and support digestion.
Schedule movement like you schedule everything else. Color-code it on your calendar if needed. A 10-minute “meeting with yourself” can change your day.
We often believe exercise needs to be long, hard, or intense to "count." But for most everyday people looking to feel better and stay healthy, it’s the small, consistent actions that lead to lasting results.
Strategies for Managing Stress
Most of us tolerate way more stress than we should. Stress isn’t bad—it’s a survival tool—but chronic stress takes a toll on our bodies and minds.
Try these strategies to support stress recovery:
Slow down intentionally—yes, this might challenge your productivity mindset, but even a few minutes of stillness can create space to breathe, tune into your surroundings, and reset.
Identify your biggest stressors—Is it financial? Work-related? Relationship-based? Awareness is the first step in choosing how to respond instead of just reacting.
Other helpful tools:
Practice mindful breathing—slow inhales and longer exhales signal the nervous system that you're safe.
Create boundaries with time, people, or tasks that drain your energy.
Make space for joy and creativity, even in small doses.
Strategies for Deepening Connection
Connection is one of the most overlooked yet vital aspects of well-being. Whether it’s a relationship with yourself, others, or your deeper sense of purpose, connection nurtures resilience and emotional health.
Ways to build more meaningful connection:
Schedule intentional time with people who lift you up (in person is best but even a quick text to someone you care about)
Create small rituals of presence—like turning off your phone at dinner or journaling each night to reconnect with yourself.
Engage in community, whether through a hobby, group, or cause that aligns with your values.
Final Reflection
How are you doing in each of these areas—sleep, nutrition, movement, stress, and connection? Which pillar could use a little more intention this season?
Remember: thriving doesn’t come from perfection. It comes from consistency, self-awareness, and showing up with care—even in the smallest ways.