Down To Earth 🌎
Estimated read time: 3 minutes and 55 seconds
⭐ THE QUICK BITES ⭐
🙌 Wisdom: “Don’t let yesterday take up too much of today.” - Will Rogers
📊 Health Hack: Switch your light bulbs to warmer tones after 7 PM—it mimics sunset and helps your brain wind down for sleep.
🍽️ Recipe: Flourless Protein Banana Muffins
|
Another beautiful Wednesday is upon us 😎
What have I been up to since we last talked, you ask?
Well, for one, I’ve been hanging out in our new community space—which, if you haven’t checked out yet, I highly encourage you to.
But more importantly, I lost my wallet for the fourth time this month... so I finally said screw it and bought an AirTag.
Now, when I lose my wallet, at least I can see it chilling at an airport on the other side of the country 🤣
Let’s jump in!
- 🌱 5 Surprising Benefits of Asparagus!
- 🏋️♀️ Your Workout Can Boost Your Memory?
- 🔍 Why Are Bad Habits So Hard to Break
- 🤹♂️ The Art of Task-Switching
🚨 [New Section] 🚀 Join Our Community!
🌱 5 Surprising Benefits of Asparagus!
April and May are the prime time for asparagus, so let’s hop on the green rocket! 🚀
Why should you care? Because this crunchy delight packs a punch of nutrients that’ll have your body doing a happy dance! 💃
Here are 5 fabulous reasons to add asparagus to your plate:
- Digestion Aid 🍽️
Asparagus is rich in prebiotic fiber ([hello, gut health!]).
It feeds the good bacteria in your belly, improving digestion and reducing bloating.
- Energy Boost ⚡
Thiamin and other B vitamins in asparagus help convert food into energy.
A bite of this veggie can keep your energy steady—no more sugar crashes!
- Weight Management ⚖️
At just 28 calories per serving, asparagus is a guilt-free snack.
High fiber means you’ll feel full longer, making weight loss a tasty endeavor.
- Vision Health 👀
Pack your eyes with nutrients!
Asparagus is loaded with beta-carotene, which supports normal vision. Bye-bye, vision woes!
- Chronic Disease Defense 🛡️
With its antioxidants and fiber, asparagus helps lower inflammation.
A healthy gut = lower risk of chronic health conditions—score!
Article Link
🏋️♀️ Your Workout Can Boost Your Memory?
Want to experience a little runner’s high in your life? Let’s dive into the science behind why exercise isn’t just good for your muscles but also your brain! 🧠✨
Here’s the scoop:
- Brain Boost: Regular exercise increases brain volumes and boosts both white and gray matter. More gray matter means improved memory, emotions, and movement!
- Cardio’s Got Your Back: Cardio workouts protect your blood-brain barrier from oxidative stress. That’s like a superhero shield for your noggin! 🦸♂️
- ADHD Warriors Unite: A large review found that exercise significantly benefits those with ADHD, particularly in problem-solving and planning. A single workout can sharpen focus immediately! 📈
- Mind-Body Magic: Gentle activities like Tai Chi merge mind, body, and breath, leading to remarkable improvements in cognitive function. 🧘♀️
Article Link
🔍 Why Are Bad Habits So Hard to Break
Understanding why bad habits hold tight can set you free.
-
Willpower Woes
- Think you just need more willpower? 😅
- Wrong! Willpower can be as reliable as a wet paper towel—here one moment, gone the next!
- Our habits are on autopilot in the basal ganglia, while willpower is stuck in the distracted prefrontal cortex.
- Action: Change your environment! If you don’t want to check your phone, put it in another room. 📱🚷
-
Rationality Riddle
- You KNOW junk food is bad, but here you are munching like it’s the last supper! 🍕🍰
- Brain prefers immediate rewards over long-term gain!
- Action: Outsmart your brain! Swap unhealthy snacks with something nutritious but yummy. 🍏🍿
-
Identity Refresh
- Calling yourself a “night owl”? 🦉
- That’s not a description; it’s a self-fulfilling prophecy!
- Action: Change your narrative! Instead, say, “I’m learning to protect my sleep.” 💤
-
Think First
- Caught in just-this-once thinking? You’re not alone! 🙃
- Remember, every “exception” strengthens the habit you’re trying to break!
- Action: Pause before indulging and ask yourself, “Is this helping me become who I want to be?” 🤔
-
Five Practical Strategies
- Design Your Environment: Make bad habits harder.
- Implementation Intentions: Set specific plans (e.g., “If I feel stressed, then I’ll breathe deeply…”).
- Replacement Rule: Find a substitute for that craving! 🌱
- Habit Stacking: Link new habits to old ones (e.g., after coffee, write priorities!).
- 10-Minute Rule: Give those cravings a timeout—most fade! ⏳
And hey, if you slip up—that’s feedback, not failure! 🐾
Examine what triggered you and adjust your approach.
Awareness is the first step toward breaking free!
👉 Action Step: Identify one bad habit and note the cognitive distortion justifying it. Does it sound like “just this once” or “I’ll start Monday”? 📝✨
Recognizing this starts to weaken its power. Time to take control! You’ve got this! 💪
Video Link
🤹♂️ The Art of Task-Switching
Ever feel like you’re juggling a million tasks, and then—BAM—something distracts you? 🤯
Good news: You’re not alone!
Most people struggle with task-switching. Yup, it’s scientifically proven!
Here’s the scoop:
- Single-Tasking is Key
Ideally, we should focus on one task until it’s done. But in the chaos of life (hey, home deliveries and dishwasher duties!), that’s not always possible!
- Time Wasteland
Research shows you’re slower and more prone to errors when you flip-flop between tasks. Your brain just doesn’t like to be yanked around!
- Attentional Residue
When you switch, a little mental baggage (or “attentional residue”) clings on. Your brain doesn’t fully let go of the last task before tackling the next. 🧠
- Memory Matters
Don’t forget: After switching, you must remember where you left off! Memory hiccups can lead to further frustration.
- Emotional Rollercoaster
Forced interruptions can spark frustration and stress, severely impacting your performance. 😤
📝 Actionable Tips to Tame the Task-Switching Beast:
- Block Time for Tasks: Dedicate specific chunks of time to focus on one task without interruptions.
- Take Breaks: Short breaks between tasks give your brain a chance to reset and decrease that pesky residue.
- Minimize Distractions: Create a workspace that limits interruptions before diving into work. Your brain (and your stress levels) will thank you!
Article Link
Tired of promising yourself you'll get healthier, only to slip back into old routines when life gets busy? You're not alone—so why tackle it alone?
Here’s what you’ll get when you join:
✅ Real Connections: Create true connection with people who actually get it.
✅ Ask + Get Feedback: Share questions, ideas, or that weird supplement you found on TikTok.
✅ Stay Accountable: Join group challenges that’ll make daily healthy habits actually stick.
✅ Build Momentum: No more starting over—just steady progress, with a squad.
(you’ve got nothing to lose—it takes less than a minute)
📚 Ryan's Book Of The Week |
If you’ve ever thought, “Why am I like this?” while reaching for your third iced coffee instead of doing the thing you said you’d do… same. 😂
This week’s book is all about understanding your brain without needing a neuroscience degree. It’s funny, helpful, and packed with little nuggets that make you go, “Oof. That’s me.”
💡 Why read it?
- Learn why your brain is kinda lazy (but in a lovable way).
- Get small mindset shifts that make daily life way easier.
- Finally stop beating yourself up for being “bad at habits.”
🚀 If you loved today’s tips… imagine how much your best friend, workout buddy, or health-conscious coworker would, too. Forward them this email and make their day!
Until next time,
Ryan Lehman
Your guide to a balanced, healthy life
Received this email from a friend? 🏄 Join the community and subscribe here www.bedownto.earth