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!

Much of our vital energy leaves the body when we’re plugged into our devices or otherwise bombarded with technical stimulation. This technical interaction not only draws energy out, but also puts our nervous system in overdrive, taking us away from ourselves. If you find yourself feeling anxious, irritated, overstimulated or just tapped out, try taking a break for a period of time and note how you feel afterwards.

NO PHONE ZONE | Put your phone on airplane mode or out of sight during certain times of the day (or for a more extended digital cleanse, let those closest to you know you’re going offline and turn your phone off for several days) During the night, try charging your phone outside of your bedroom & using an actual alarm clock if you find you need one.

COVER THE CLOCK | Put tape over or hide any clocks in your home, and choose a day or few where you can practice letting your routine run on intuition rather than by the clock.

SET TEXT-BACK TIME | If responding to texts, emails or social media messages feels stressful or overwhelming, set aside a particular time of day (or week) where you thoughtfully respond all at once rather than feeling like it’s something you need to jump to in the moment and immedietely repond to everything that comes through.

ELIMINATE THE NOISE | Minimize your television subscriptions, or alternatively if you currently watch standard TV, consider investing in a format that eliminates commercials. Same goes for radio/ digital music subscriptions.

TURN OFF NOTIFICATIONS | On your apps, texts and email and watch your nervous system settle back into an uninterrupted rhythm.

START SMALL | If getting offline altogether feels like too much, try taking a break from just the element that’s most agitating, whether it be email, social media, the news, or other. If you want to try a longer break, plan it for your days off, on vacation, or a time when you can let others know you won’t be available.

Unplug from tech and plug in to Nature. For eons, humans have lived outdoors and walked barefoot, the direct contact of our bodies to the Earth serving as a conduit for the flow of electrons from the Earth’s surface through us. Today our time outdoors is both limited and protected by shoes and clothing, limiting the counterbalance of negative ions to the positive ions of our technological world.

Known to calm the nervous system, help recover from jetlag, shorten recovery time, balance emotions, improve clarity and a sense of connection, this is why camping, beach vacations and time spent in nature feels so rejuvenating!

Earthing is a term for simple practice of connecting our physical bodies back to the elements. Far from needing to be a magical outdoor location, laying under a tree, or holding stones in your hand is enough to connect. 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

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.

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

When was the last time you did something really fun for the sake of fun? If you’re someone who prioritizes work and responsibility, try the opposite.

TAKE A STAYCATION | Play tourist in your town. What’s something you’ve always wanted to do but for whatever reason haven’t yet?

TREAT YOURSELF | Allow yourself a indulgence that you don’t usually, and really, really enjoy it.

PLAY HOOKY | Whatever it is you need to do, see if you can set it aside amd instead revel in the freedom of spending your time whichever way you please.

TRY SOMETHING CREATIVE | Whether culinary, artistic, or musical exploration- and enjoy the process of it without putting pressure on the outcome. This can be as simple as following a recipe, arranging a bouquet of flowers or trying to learn a new song on an instrument you already know- or as complex as enrolling in a course or improvising to create something entirely new.

DANCE | Fun and freeing, lift your mood and move energy all at once by dancing with your partner, your kids, your friends, at a dance class or simply on your own.

GO ON AN ARTIST DATE | Take yourself on what Julia Cameron calls an “Artist Date.” Maybe it’s visiting your favorite place that sells perfumes, visiting a fabric shop, a bookstore, museum or public garden. Consider what your soul is craving, even if it feels frivolous, and take yourself there.

ADVENTURE | Explore a new part of town, take a road trip, or buy a spur of the moment plane ticket if that’s available to you.

BE SOCIAL | Get together with friends either planned or impromptu to have a picnic, gather for dinner, attend a concert or event, go dancing or to do anything else that sounds fun to you

TRY SOMETHING NEW | We all have our go-to’s for fun- when considering any of the above, try choosing something different from what you normally choose in your free time.

An important way to free up space in the mind by providing space on the page, journaling is my go-to tool for organizing thoughts, releasing and clarifying emotions, expanding creativity and mapping next steps. I once said that “I write because the words leak out my fingers” – there are moments when I feel I can’t help but write or move forward without first seeing my thoughts on the page. Whether you’re a seasoned journaler or not, see if writing can help.

FREE WRITING | Journal about what’s happening in life, insights you’ve had recently, conversations that made you think, or things that are weighing on your mind. You may write a letter to your future self, a letter to your child to read in future years, or a letter to someone else that you send or don’t send. There are no rules here; write in any way you feel inspired.

GUIDED JOURNALING | The basis of this very business, I create guided journals to help get to the root of the matter. If free writing isn’t something that resonates with you, or you’d like more guidance, try any of my guided products by visiting this link: of-it-all.com/paper-goods

LIST MAKING | Where would we be without lists? Things to do, places to go, things to remember, goals, or any other collection of things you can think up, try writing a simple list to clear space in your mind or just for fun.

MIND MAP | If you’re looking to expand on an idea, try making a mind map, which is a simple word illustration that has a central thought in the middle and associated thoughts radiating outwards that winds up looking like a sunburst or web shape. To try this, start by writing your concept in the center of the page and drawing a circle around it. Then, write any other associated ideas evenly spaced in a circle around the central idea. If you’re able to group similar ideas next to one another, even better. Then, circle each of these words, and draw lines to connect them to the one in the center. Continue this process by adding supporting details or associated thoughts around any word on the page, circling them, and connecting them with lines. Once complete, you’ll have a visual representation or “map” of the idea in your mind.

AUTOMATIC WRITING | A creative writing professor once shared the idea that “good” writing is a bit like pulling all the toys out of a toy box before finding the one you really want. Before we find that gem (whether beautifully written words or clarity of insight) we need to allow space on the page for all the other stuff too. Try automatic writing by finding a notebook or sheet of paper, a pen that glides smoothly (nothing is more annoying than a slow pen!) and establish how long you want to write. This may be setting a timer for a certain length of time (5-10 minutes) or a length of writing (1 page, 2 pages, etc). The only rule of automatic writing is that once you place the pen on the page, you don’t stop writing until your time is up or length is complete. Oftentimes when I do this I wind up writing “I have nothing to say I don’t know what to say” several times before new words come to mind. What you write isn’t important–just the act of writing on its own will clear the surface thoughts for whatever else is beneath; you might be surprised with what comes out on the page.

RAGE WRITING | Take a piece of paper, take a writing utensil of choice, and scribble whatever needs to be expressed. Write sloppily and do not stay in the lines! More abstract than anything else, this is not meant to be legible in any sense. Write until you feel better or the page is covered completely.

Emotion literally means “energy in motion.” If you feel energy built up and trapped in your body–agitated, rage-filled, on the brink or otherwise about to burst–rather than stewing or waiting for the energy to come out in an unpredictable or undesirable way, release it safely by spending at least 15 minutes getting the energy OUT.

• Shake out your hands, arms and legs

• Cry

• Orgasm

• See movement; sweat in any form

• Punch a pillow or throw pillows at a wall

• See journaling; write it out

• Scream

• Laugh

• Paint, sing, dance or play an instrument

• Do some yoga poses

• Try breathwork, archery, or smashing plates

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

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!)

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

Grooming brings a particular type of satisfaction and often the category of “self care” that comes to mind first. Even something as simple as brushing our teeth and washing our hands can help us feel even just a little renewed.

• Brush teeth

• Wash your hands and feet

• Take a bath or shower

• Take the time to fully do your hair and/ or makeup

• Shave

• Trim nails, scrub them, even give yourself a mani pedi

• Body scrub

• Facemask

• Gua Sha/ Kansa

• Body brushing

• Self-massage

• Slather yourself head to toe in your favorite lotion or oil

I consider this section “Acts of Tending to the Temple.” It can be easy to focus on what we need, want or wish for, but caring for our environment not only nourishes the life we have, but cleans the slate and sets a clear stage for whatever comes next. Some suggestions:

• Take care of administrative tasks like making doctor/ dentist/ vet appointments

• Intentional food shopping- make recipes or fill your home with food that will make you feel good

• Food prep- getting creative with the foods you have in your kitchen and nourish your future self

• Wash your car

• Clean–the house, jewelry, silverware, windows, etc

• Organizing or clearing a section of your home or computer (emails, desktop, etc)

• Improving or beautifying areas in your home

• Gardening or pruning/ watering/ wiping the leaves of houseplants

• Take care of tasks you never normally get to or have been putting off

• Tending to your body in any way

• Tend to grooming needs (teeth/ nails/ skin/ hair/ fur) of kids and pets

• Really sink in to quality time with family, friends and pets