Andrea Gharritt, MPH, RDN, BCC’s Post

If you only have 15 mins in the morning for yourself, read this: Not everyone has the same 24 hours. So if you only have 15 mins each morning, here’s an easy self-care strategy. Time allocations: 5 min easy breathing practice 5 min quick movement of choice 5 min writing or gratitude list = 15 mins of daily stress recovery 15 mins per day, 5 days per week equals: 60 mins of cumulative self-care per week Which might feel insignificant but remember this: 0 x 0 = 0 0 time for your nervous system 0 intention to your morning 0 time for your mind = 0 stress recovery Always remember - Small steps are better than no steps.

How I rewired my brain from a negative —> positivity bias. The H.E.A.L method from neuroscientist, Rick Hanson: All humans are hard-wired with a negativity bias. Our brains are “velcro” for the bad. And “teflon” for the good. It takes 5-9 positive experiences to overcome a negative one. (Wow) I’ve made it my goal (and support my clients to do the same) - To get in the practice of noticing + internalizing the GOOD to fundamentally change the brain’s hardwiring. Through practicing H.E.A.L: Step 1: Having a positive experience Step 2: Enriching it Step 3: Absorbing it Step 4: Linking it Good things are happening all the time, slow down and look for them. When something “good” does happen, stay with the good feeling for 15-20 seconds. Let the experience enter deeply into your mind + body - SOAK IT UP. Positive experiences can be used to balance or even replace negative ones. — You are meant to live a life of purpose, pleasure, and peace. Let’s dig in deeper and move the needle. I’m accepting 2 more private, 1:1 coaching clients. The link to get on my calendar is in the featured section of my profile or send me a DM directly here on  LinkedIn that says “INTERESTED” and I’ll get you all the details.

85,253 self-help books were published in 2019. People are in search of what makes them happy. Over a decade of coaching more than 2,000 humans - Here’s the ‘happiness’ list I’ve gotten: • Connection w/ people who let me be me • Deeply satisfying meals + snacks  • Boundaries around work • Self-reflection activities • Time spent outside • Travel & adventure • Joyful movement • Creative pursuits • Feeling hydrated • Quality sleep • Rest • Play Notice that not one of these says “money” or “things”. I coach some of the highest performers and most accomplished professionals in their industries. Their biggest struggle often comes after they’ve hit their “upper limit”. Getting everything they want and finding that their brains are trying to sabotage their joy. It’s so easy to get caught up in what society defines as “success” and “happiness”. It's hard to escape that without intention & attention.  But happiness, joy, fulfillment, they aren’t something you have to “get to” or be “given”. Those are experiences you can create for yourself. They’re a choice. And that choice means you’re in charge of blocking out the unnecessary noise. Especially if that noise is your brain trying to sabotage your joy. I’m curious, what REALLY makes you happy?

I’m feisty, bold, and have an honest sense of humor. That’s who I am. That’s my brand. I don’t try to be: ‘Corporatel’ Over the top Smoke-and-mirrors polished Serious … because that’s not how I am in real life. — The key to showing up online (or in work) is in ways that will showcase the authentic you. Don’t like stuffy office culture? Find somewhere more creative. Don’t like the corporate system? Explore entrepreneurship. Don’t like the role you’ve been boxed into? Transfer your skills to something new. Don’t like your industry? Embrace a pivot. — There are plenty of ways to navigate the nuances of being a fully expressed human. To be ‘successful’ on your terms. What spaces do you find you show up best in? Comment below. 

If you’re a high-achiever who’s playing big. The secret to reaching your goals is in understanding your nervous system. And its influences on your daily life. We all have what’s called a “window of tolerance”. When stress comes your way you know how to handle it, you can deal with what’s happening in your life. This is the ideal. But when stress shrinks your window of tolerance, it doesn’t take much to throw you off balance. You may jump into: Hyper arousal - • Feeling overwhelmed • Shaking / trembling • React heavily to emotions • Start to have a lot of negative thoughts • Act on impulses • Act defensively  • Feel unsafe • Feel anger or rage • Action mode Or Hypo arousal - • Experience very little sensations • Feel numb • Have little or no energy • Feel disconnection (from self or others) • Feel empty • Do not feel like physically moving • Find it hard to think When either of these are happening, it’s likely you need to complete a “stress cycle”. Through: • Movement  • Breathing • Positive social interaction • Laughter • Affection • A good cry • Creative expression When that happens and the stress cycle is complete, you’ll return back to your window of tolerance feeling: • Aware of boundaries (yours and others) • Empathy • Reactive in a way that suits the situation • Able to handle your feelings • Safe • In the present moment • Open and curious Stress happens. A stressless life is unrealistic. And it's not the goal. More GOOD stress & better stress recovery is. And so when it comes to big scary goals, it’s on you to train your nervous systems to step into the fear. To do it scared, lean into the convo, whatever it may be. Working directly with a practitioner can help expand your window of tolerance so you’re more equipped and more resilient for the next, bigger stress (or goal) that comes in. I’m taking on 2 more private, 1:1 clients through the rest of the summer. High-achievers who are playing big and who want to take charge & operate their lives – professional & personal – like a courageous, impactful & mission-driven human. Send me a DM here on LinkedIn “INTERESTED” and we’ll find time to connect 1:1.

The secret to happiness? Determining what’s a vampire. And what’s a giver of your happiness currency. Happiness vampires: • Minimizing or disregarding your needs • Absorbing other people’s definition of success • Constant striving + comparison • Being reactive Happiness givers: • Defining what success means to YOU  • Sustainable self-care practices • Gratitude practices • Evenness of mind How to get clarity? 1. Get honest with your happiness habits + behaviors 2. Ask yourself, what does success feel like for you? 3. Go deeper, what is the intersection of your purpose, pleasure + peace? You are in charge. It’s your biggest superpower. 

In 2016, I quit my comfortable job in a steady healthcare environment to grow my business. 2 weeks later, I took a huge bet + invested in my first coach. That same year, I was already in the black having made my investment back + succeeding from the foundations I built from the start. By January, I went all-in on being a coach vs. only sticking to my dietitian roots. 8 years later, my business has had a bigger impact than I ever imagined possible. — I would have never experienced this level of fulfillment had I not taken these leaps of faith. It’s why I’ll always support my clients to re-design the parts of their lives that aren’t making them happy. There’s endless opportunities on the other side of fear. 

What the world will encourage of you: Be - • Pretty • Thin • Pleasing • Generous • Selfless • Quiet • Accommodating • Accumulating How to stop participating in that {toxic} narrative: • Create your own definition of “good”  • Connect with your values, vision + why • Create your own definition of “success”  • Strive for excellence instead of perfection • Set, reinforce + protect your boundaries Seek clarity on where + how you want to care. 

Cumulative stress will destroy your physical, mental + emotional health. In fact, the World Health Organization (WHO) has declared stress the next “global health epidemic”.  With an estimated 75% to 90% of all visits to primary care physicians being stress-related. Practicing daily stress recovery is the way out. So that you have better resilience when stress (inevitably) happens. Here’s 5 ways to support your stress And complete a “stress cycle” • Movement (#1 best way)  • Breathing • Rest • Positive social interaction • Laughter + affection Bonus ways: • A good cry • Creative expression Living in stress isn’t living. What’s a way that you prioritize your stress recovery every day? 

I was taught “professionalism” was: • Excessive formality  • Strict dress code • Homogeneity  • Seniority  • Serious Now I define it as: • Competence  • Authenticity • Creativity • Inclusion • Play When you challenge the systems that have always existed, people will tell you “that’s too outside the box for us” They may mean it to throw you off - but actually, it’s the greatest compliment you could ever have been given. Because I don’t know about you, but I haven’t worked this hard to keep participating in the backward systems that keep everyone suffering. And neither should you.