More energy, glowing skin, better sleep, better digestion, better mood –drinking water is always my first line of defense anytime I’m feeling off.

PLAIN WATER | Getting in the habit of drinking plain old water is simplest and most effective. Aim to drink 1/2 your body weight in ounces of water each day. Increase after alcohol, intensive sweat sessions, during pregnancy, and with increased activity.

SPA WATER | If plain water just isn’t inspiring enough, make it more interesting by putting it in a beautiful pitcher, adding your favorite fruits or herbs and leaving it out on the counter as a reminder to drink throughout the day.

HERBAL INFUSIONS | Essentially, a strongly brewed tea steeped for 4+ hours, herbal infusions act as a multi-mineral & offer a range of therapeutic benefits. Try nettle leaf, oat straw, or red raspberry leaf. (1T of loose leaf tea per 1-2 cups of water - depending on desired potency)

AGUA FRESCA | If you’re having trouble staying motivated to drink enough water, try blending water with bright water-rich foods such as watermelon or cucumber, especially when the weather is hot.

VESSEL | Make drinking water an experience you look forward to by switching up the vessel you drink it from. Maybe try a pitcher with a small cup, a large tumbler with a straw, a mug or glass you love- something that inspires you or feels good in your hand.

MINERALS | If you’re drinking tons of water and find yourself still feeling thirsty, your body may be calling for minerals. (this can often be the case with RO water) Eidon Multi-Mineral drops are the perfect option to upgrade your water & energy levels.

The food we put into our bodies directly affects our mood. While we may not be able to eat perfectly all time, consciously choosing clean foods helps to reset any intentions we may have toward our body while improving mood, energy, concentration, stamina and an overall sense of wellbeing.

GROUNDING FOODS | If I'm feeling flighty or anxious, , it’s usually because I’ve been snacking on airy foods or consuming too much sugar or caffeine. Eating grounding foods like root veggies (sweet potatoes, carrots, beets, pumpkin, squash) nuts, seeds, beans, legumes, whole grains and healthy fats (coconut, grass fed butter, avocado) helps to bring me back to earth. Sea Salt is also a wonderful option.

PROTEIN | Feeling anxious or low in energy? Try incorporating more protein. Eggs, lean meats, dairy products like greek yogurt or cottage cheese, and plant proteins including nuts, seeds, legumes, tempe, tofu, peas and spinach are all great forms.

SUPERFOODS + ADAPTOGENS | If we are what we eat, it’s no surprise that eating high-vibrational foods offer such a lift. Enter superfoods, which describe any especially nutrient-dense food, and adaptogens (given their name due to their unique ability to adapt their function to our body’s specific needs) which work to resist stress of all kinds. Everyday superfoods like colorful fruits and veggies, nuts, seeds and herbs are a great place to start. You can also incorporate roots like maca or ginseng, or mushrooms like reishi, lions mane or chaga., If it’s available in your area, explore adaptations by visiting your favorite local superfood cafe, or you can find them online to try at home.

UNPROCESSED FOODS | When all else fails, go for simple, vegetarian foods. Fruits and vegetables (the more vibrant in color, the better) whole grains and legumes with minimal sauces + seasonings is always my way back home. A simple pot of plain red lentils with sauteed kale on top is a fave!

To invigorate means “to give life or energy to”- and for better or worse, there are days we really do just need that thing to give a little life to our day. Movement, cold water and air are well documented for heightening your senses, alertness, mood and productivity, and while caffeine doesn’t work for every constitution, sometimes it can shift the perspective of an entire day. If you’re feeling blah, see if invigoration can help!

• Take a brisk walk in cold morning air

• Cold or Contrast Shower/ Cold Plunge / Jump in the Ocean

• Coffee, Matcha, Caffeinated Tea

• Cacao + Mushroom Powers; see Superfoods

• Blast your favorite upbeat song or playlist

• Go for a run; see Movement

We are so busy all day talking–to others, to ourselves in our minds… but how often do we listen? One gift of meditation is allowing space in the mind. For ease, for relaxation, and to hear hints of intuition that we may otherwise be too busy to hear. If you’re feeling overwhelmed by the chatter and are craving silence, if you’re seeking direction, or wanting to tune in to your higher knowing, meditation is a great place to start.

UNGUIDED STILLNESS | Sit in silence and notice the thoughts that arise. I love the One Giant Mind app for simple unguided meditation.

BODY SCAN | If you’ve ever taken a yoga or meditation class, you may be familiar with the idea of a body scan. But if it’s new to you, body scanning means to bring awareness to the top of your head and slowly bring your attention downward- to your eyes, jaw, shoulders, chest, hands, knees, feet, etc- all the way down until you feel you’ve noticed and breathed into every part of your body. The entire scan can take just a minute or two- all you’re meant to do is take note of any place in your body that feels tight or otherwise “off”. Find my 6 minute guided body scan recording by visiting of-it-all.com/meditations/p/6-minute-reset-meditation

WALKING MEDITATION | We’re so used to walking automatically that to do so intentionally is a beautiful way to slow down our pace while bringing attention to our bodies and surroundings. To do this, find a place where you can walk uninterrupted and at your own pace. Begin by intentionally choosing a foot to start with. Raise it slowly, feeling it move in an arc before gently placing it on the ground, noticing sensations in each part of the foot as you touch it down from heel to toe. Repeat with your other foot, setting it on the ground directly in front of your other foot so your front heel is touching your back toe. Focus your attention on this process and all the sensations, noticing when other thoughts arise, and bringing your attention back to the moment.

SENSE APPRECIATE | While not technically “mediating", any experience can be turned into a meditative practice. Bring yourself into the present moment by appreciating the scent of incense, candles, essential oils, or food cooking. Listening to a beautiful piece of music. Curl up in a cozy blanket or sweater, or put on a lovely lotion or oil. Slowly enjoy a food you’ve been craving. Or simply enjoy the smells, sounds, sights of the space you’re in–all of these are good ways to come back to center.

Unplug from tech and plug in to Nature. Wherever you find yourself, be present in your body and with your surroundings, breathe in deeply, and allow yourself at least fifteen minutes to soak it all in.

• Walk barefoot on any natural surface (beach, dirt path, grass)

• Feel moss, tree bark, stones, or the rush of river water with your hands

• Walk, sit or lay down quietly outside while breathing slowly

• Take whatever activity you’re otherwise doing (eating, working, exercising, reading, etc) al fresco.

• Swim in a natural body of water or swimming pool

• If indoors: try lighting a fireplace or candles, taking a bath, or simply playing nature sounds that are soothing to you

In a world built around multi tasking, try uninterrupted single-tasking for more productivity and better quality work.

• Choose a work location where you won’t be interrupted

• Be sure you’ve taken care of all your needs like eating, having water near your workspace, etc

• Put your phone out of reach or in a drawer and set to silent

• Disconnect wifi if needed

• Close all unnecessary windows and tabs on your computer

• Set a timer for how long you’ll focus on this particular task

• Once you’ve completed your set time, take a meaningful break to check your phone, have a snack break, take a walk, etc.

After looking at the same thing for too long, sometimes a fresh perspective is just what’s needed to get reinspired and bring new energy to the project at hand.

• Take a walk around the block

• Go for a hike

• Take a lunch break

• Go to an art museum, bookstore or library

• Wander the city

• People-watch

• Go on a trip

• Look to a different discipline from the one you’re working in for inspiration

• Call a friend who often has good insights

• Take a nap and let your mind wander

High impact or low impact, it’s not about how hard you’re working, it’s about moving energy by moving your body in any way that feels good.

• Dancing

• Jumping

• Stretching

• Walking, jogging or running

• Any sport of choice

• Any fitness or movement class of choice

• Lifting weights

We live for connection; it’s part of what makes us human. Whether physical, emotional or social, see if any of the below bullets could help to fill this desire.

• Call a friend who’s good at holding space and being present

• Take initiative to plan a friend date

• Schedule a session with a therapist, mentor or spiritual counselor

• Book a massage or body work appointment

• Cuddle with your partner, kids or pets (and there are always friends at the humane society who could use some love!)

• Get intimate with a generous or emotionally available partner

• Check eventbrite or your local listings to find an interesting class or local event

• Find a place to volunteer that resonates deeply

On days when energy or morale is low, a hit of inspiration can be helpful in jump starting creative thinking. It's also a great activity to choose when looking for mental stimulation but don’t have energy to exert much physical effort. Note the outlier on this list, psychedelics. While these can be a great way to expand the mind, create new ways of seeing or get out of a rut, they’re not for everyone, or for every point in life. If you are feeling called to this option and it’s new to you, seek the support of a professional (there are many facilities offering guided experiences these days) or the support of an experienced friend you trust.

• Watch an inspiring TED talk

• Take an interesting online course

• Strike up a conversation with an unlikely person

• Listen to a podcast

• Wander a museum

• Go to a bookstore and peruse books and magazines

• Take a micro (or macro) psychedelic trip

Sometimes we don’t have the energy to do much and that’s ok. In our culture of productivity, doing nothing is highly underrated and is something we could all use more of. Our brains need time to process and our bodies need time to recover from our go-go-go lives. Get horizontal if you can. Put a blanket or pillow beneath your knees. Lay in bed, on the couch, in a hammock, or anywhere else comfortable for you and sink into an activity that will be restful and rejuvenating.

• Do nothing “productive” all day and have zero guilt

• Take a nap, go to bed early or sleep in late

• Be in nature- sit at the beach or under a tree, lay in the grass or on a blanket, watch the wind, and breathe.

• Read a good fiction book

• Binge watch a show or great movie

• Go for a drive with no destination in mind

• Play video games or zone out online

(Just watch out with these last ones that you’re not actually draining your energy here under the guise of resting!)

Notice when you work best. Is it first thing in the morning or late at night? Mondays or Fridays? Certain times in your cycle? Do you notice certain times of the day when your energy slumps and you consistently need a break? Attuning to your unique rhythm, regardless of the one society has created, can help improve productivity and mood so you’re working more effectively with the energy you have. Even if you still need to be present for a schedule set by others, you can still choose to work on specific types of tasks at times they will come most easily.