I’ve had many conversations with women over the last few years who are feeling overwhelmed with all of the daily tasks of work, household, friendships, parenting & spouses. Usually somewhere in the conversation someone says “I just don’t have the time/energy to grocery shop, cook, meal prep, exercise, read a book, join a class, or socialize.” At the end of the day, there’s just not enough fuel left in our tanks. Sometimes there isn’t enough fuel at the beginning of the day! Personally, over the last few months, I have not felt like I’ve had enough energy or time to focus on my self-care. Self-care consistently gets put on the back burner.

So… the question is how do we get our energy back so we can start doing all the things we put on the bottom of the to-do-list?

Below are 4 things that you can start working on today. Remember that change does not happen overnight. These are lifelong practices towards living a longer, happier, healthier life.

“The journey of a thousand miles begins with a single step.”

― Lao Tzu

1. Mindset: Make small, everyday changes to create a big shift in your energy and overall well-being. Often, we set these big goals to start doing all these ‘good’ things and stop doing all the ‘bad’ things. Let’s start with something small and slowly build on that.

• Meditate (there are many amazing apps like Insight Timer, Calm, Headspace, etc…)

• Journal - if you need journal prompts go to www.iamkatiearnold.com/free/

• Write or say positive affirmations

• Gratitude practice

• Compassion & self-love

2. Sleep: Your body works really hard rebuilding & restoring tissue, detoxing, and producing essential hormones while you are sleeping.

• Strive for 7-8 hours of uninterrupted sleep

• Keep it consistent - go to bed at the same time each day, even on the weekends

• Keep the bedroom dark, quiet & at a cool temperature

• Watch your water/liquid intake 2 hours before bedtime

• Put away your devices 2 hours prior to bed

3. Balance Blood Sugar: Processed foods, sugar and stress can cause a blood sugar roller coaster. This roller coaster can leave you moody, feeling depleted, foggy, sleep issues, inability to lose weight & many other undesired symptoms.

• Eat a whole, real foods

• Focus on balancing proteins, fats & carbs

• Reduce sugar & caffeine

• Lower stress levels

4. Joyful Movement: I know, I know…. you are tired of everyone telling you to exercise more and eat less. That is not what I am telling you. But… it is good for us to get some joyful movement everyday. Too much exercise can be stressful too, so listen to your body.

• Paddle boarding (one of my favs)

• Swimming

• Dancing

• Walking

• Biking

• Running

• Strength training

• Stretching

Feel free to email me with any questions or comments you may have about regaining your energy.