We don’t believe in being sheep. Especially not over-caffeinated sheep who sacrifice self-care for the sake of the daily grind.

Our challenge to you?

Over the next few weeks use this guide alongside your daily cup of Java Shroom and we promise you’ll start to notice a difference in your mental and physical well-being.

WHY SELF-CARE ISN’T SELFISH - IT’S ESSENTIAL

Imagine your body as a kick-ass garden. You wouldn’t expect prize-winning roses from nutrient-depleted soil, would you? The same goes for you!

You need to regularly replenish your roots with the necessary nutrients to survive. You need regular hydration while “lightening up” with exercise and relaxation to thrive. Sometimes you’ll need to weed those unwanted stressors from your garden to keep yourself healthy and growing.

Nurture your well-being, be mindful of your thoughts and emotions and show yourself compassion. If you do that, you’ll be ready to bloom and face anything that comes your way.

WAYS TO PRACTICE SELF-CARE:

PHYSICAL SELF-CARE

1. Breathing Exercises
   • Benefit: Practicing deep breathing helps reduce stress, enhance relaxation and improve overall mental clarity.
   • Example: Start with simple deep breathing exercises. Sit or lie down in a comfortable position, close your eyes and take a deep breath. Start in through your nose, allowing your abdomen to rise. Hold your breath for a few seconds, then slowly exhale through your mouth. Repeat this for 5-10 minutes daily.
2. Getting 10 Minutes of Morning Sunlight
   • Benefit: Morning sunlight is a natural source of vitamin D, essential for bone health, immune function and mood regulation. This early exposure to natural light can significantly improve your overall mood, setting a positive tone for the rest of your day.
   • Example: Start your day with a short walk outside or spend a few minutes on your balcony/ backyard.
3. Stretching/Yoga/Exercise
   • Benefit: Regular physical activity enhances flexibility, strength and cardiovascular health, while also reducing stress and anxiety. But if you’re not a gym junkie, that’s cool! Opt for light stretching or even yoga to get the blood flowing in the AM.
   • Example: Incorporate a morning yoga routine into your day. Start with basic poses like downward dog, child’s pose and cat-cow stretches to wake up your muscles and joints. Aim for at least 10 minutes of yoga or stretching each morning.
4. Waking Up Early:
   • Benefit: Revel in the practice of a slow morning. This means giving yourself ample time in the morning helps you start the day calmly, reducing the feeling of being rushed and increasing productivity.
   • Example: Set your alarm 30 minutes earlier than usual. Use this extra time to enjoy a slow morning: eat a leisurely breakfast, read or plan your day. This peaceful start can set a positive tone for the rest of your day.

5. Affirmations
   • Benefit: Positive affirmations reinforce positive thinking, boost self-esteem and reduce negative thoughts long-term.
   • Example: Choose a positive affirmation that resonates with you, such as “I am strong and capable” or “I embrace each day with positivity.” Repeat this affirmation to yourself each morning and throughout the day as needed.
6. Journaling
   • Benefit: Journaling allows you to reflect on your thoughts and emotions, helping you understand yourself better and process experiences.
   • Example: Spend 10-15 minutes each evening writing in a journal. Focus on your feelings, daily experiences and any insights you gained. This practice can help you manage stress and gain clarity.

Prompts to use in your journal:

1. List 5 things you’re grateful for today, big or small
2. Why are you grateful for these things?
3. How do they contribute to your well-being?
7. Tidying Up Your Space
   • Benefit: A clutter-free environment reduces stress, enhances focus and promotes a sense of togetherness.
   • Example: Dedicate 10 minutes each day to tidying up a specific area of your home or workspace. Start with your desk or a frequently used room. Keeping your space organized can help you feel more in control and less overwhelmed.
8. Meditation
   • Benefit: By quieting the mind, meditation can enhance your ability to focus and concentrate on the present moment. This helps train your mind to reduce the mental chatter and worries that contribute to stress and anxiety.
   • Example: 1 Minute Morning Gratitude: Find a quiet spot, close your eyes, and take 3 slow, deep breaths, feeling your belly rise and fall. Notice the air entering and leaving your nostrils. Briefly appreciate something in the present moment, like the warmth of the sun. With a gentle smile, open your eyes and begin your day with a calm mind.

NUTRITIONAL SELF-CARE

Let me guess: Your regular coffee routine starts off sweet in the mornings, giving you that initial kick you crave to start your day. But then, as the afternoon rolls around, you crash hard, leaving you feeling drained and reaching for another cup to pick you back up again the next morning. It’s a cycle of highs and lows that can leave you feeling jittery, anxious and ultimately unsatisfied.

What can you do about it?
Try switching to a mushroom coffee. You’ll still get the same coffee taste you crave but there’s half the amount of caffeine. This means with each cup, you’re not only getting the good side of coffee but also the additional benefits of mushrooms to keep you going all day long – no nasty crash midday. Plus, you also nourish your mental and physical well-being thanks to the magic inside our adaptogenic mushrooms. Want to know more about what mushrooms are the best for you? Click here.

HOW DO YOU MAKE SELF-CARE A HABIT?

Habits are routines or rituals that are unconscious or that have become almost automatic or second nature.

By making self-care a routine, ritual or habit you’re essentially living life on easy mode because you’re taking care of your mental and physical health without even thinking about it.

But there is a science to making these habits stick.

Visual reminders: Environmental cues like a yoga mat by your bed can trigger your brain to initiate self-care routines.

Reward yourself for sticking with it: Positive reinforcement is key. Celebrate self-care wins, big or small, with a healthy treat to keep that dopamine flowing and motivation high.

Small Steps, Big Wins: Don’t try to overhaul your life overnight. Studies by Stanford psychologists show small, achievable goals like a 10-minute meditation are more likely to stick.

Habit Stacking: Pair a new self-care habit with an existing one, like listening to a calming podcast while walking your dog. This approach leverages existing routines for easier integration into your life.

Consistency is key: Negative habits fuel negative reactions in a loop. This is because repetitive actions strengthen neural pathways. But by sticking to a self-care routine through the power of habit, it gets easier and your brain learns to crave that feel-good state.

Good habits take time to sprout, but the garden of wellness you’ll cultivate through the power of self-care will be amazing!

Remember, self-care isn’t a luxury, it’s an investment in yourself. By following these tips and exploring different types of self-care, you can cultivate a life that’s vibrant, balanced, and resilient. Now, go forth and conquer your day with self-love as your superpower!

P.S. Want to elevate your self-care routine with the power of adaptogenic mushrooms? Explore our range of ALTR ROOT products to redefine YOUR wellness from the ground up.