10 Wellness Girl Habits for Fall: Upgrade Your Routine

What's up, you guys? Welcome back to the podcast. We are officially in October, which means it is fall. It is Wellness Girl fall, and we are going to be breaking down 10 Wellness Girl habits for the season. These are just 10 things that either I've been doing for a really long time, or I've just started, or that I'm working on implementing into my own routine in some way. So it's kind of a combination— things I've been doing, things I am doing— but they're 10 really solid habits that are meant to just give you some inspiration. If there's anything that you find in here that you're curious about, that inspires you, that you want to add into your own routine, or it makes you think of a way to revamp the things that you're doing, then we've done our job with this episode. So we're going to get into these 10 things. I'm going to explain them in depth. I'm going to share some products with you. I've got some codes for you guys. It's going to be a whole thing. So let's dive in. Welcome to the Makeshift Happen podcast. I'm your host, Samantha Daley. Entrepreneur, life coach, and your no BS bestie here to bring you all things mindset, manifestation, and personal development. This podcast is designed to help you expand your mind and uplevel your life. So turn the volume up and roll the windows down if you're coming along for the ride. Let's go make shift happen. Okay, the first habit is tongue scraping, and I've talked about this before, but if you are not up on Ayurvedic practices and how important your tongue is, it literally tells you everything about your health. If you have like a holistic practitioner or an Ayurveda practitioner look at your tongue, they will be able to tell you so much about your health. And especially that coating that is on your tongue in the morning time when you wake up. A lot of toxins are released through the tongue while we sleep. And so that coating, when you wake up, you want to scrape it off and get it out of your mouth instead of just going right into like eating or drinking and essentially like swallowing it back into your system. So tongue scraping has been a game changer. I've been doing this for years. On and off, but I've been really consistent with it probably for like the past year at least. I want to say I scrape my tongue almost every morning unless I'm traveling. I might get like thrown off of that routine if I forget to bring my tongue scraper, but I like to use a copper one that's from like a little Ayurvedic brand. I'm pretty sure like the true Ayurvedic tongue scrapers are copper because I think copper is like naturally antimicrobial or antibacterial or something like that. I know there's lots of like plastic ones and metal ones, but I've just always used the copper one and I really like it. So the one that I have is linked in my Amazon storefront. The link for my Amazon storefront is always in my bio on Instagram at _samanthadaily. And anything that we talk about today, I'm going to try to link there or leave a link in the show notes for you guys just in case you are interested in these things and you want to try them out for yourself. So the first thing is tongue scraping. I do it as soon as I wake up in the morning. I go to the bathroom and it's the first thing that I do. I mean, I might pee, but then I take my tongue scraper and I get all that gunk off of my tongue, rinse my mouth out a little bit, and then I will go and have a big glass of water. And that's kind of like the first thing that I'm doing in the morning. You also wake up extremely dehydrated. So if you're not drinking water first thing, like before your coffee, before anything else, you should definitely be making an effort to drink water first thing that you wake up. And listen, I am not the queen of hydration or drinking enough water. I never have been. I feel like I've been a dehydrated raisin for most of my life. Like, I've struggled to drink enough water forever, and I'll get headaches and it's awful. But I am working on getting better, and I really think starting off the morning with a big glass of water is super helpful because you do wake up already so dehydrated. So you're like already behind in a sense if you don't get on it right away and start hydrating. And I also like to keep a Camelbak next to my bed. I know everybody's about like the Stanley Cups, but the only thing that has ever been able to make me drink more water is having this rubbery nipple on the top. Of the water bottle. The CamelBak water bottles have this rubber thing on top of the straw that you have to like bite it in order to make the opening open. If you can't see this on video, then this is really confusing, probably, unless you know a CamelBak water bottle. But anyway, you kind of have to bite it to open it up a little bit and then you suck. So you bite and you suck and it's like addicting, like having this little rubber silicone thing in your mouth that you kind of have to bite a little bit. It's like an adult version of a binky and it's addicting. And the good thing about it being addicting is that it makes you drink more water because you want to put that thing in your mouth. You want to like chew on it. It's just like a fun sort of weird like habit thing. And so it's the only thing that has made me drink more water. So if you are someone who struggles to drink more water, I swear, try a CamelBak water bottle. They have the kinds with like insulation that keep it cold. They also have plastic ones. Um, there's a bunch of different models of them, but I like my CamelBak. So I'm gonna have to link that cuz I don't think that's linked right now in my Amazon storefront, but I got it from Amazon. It's the best thing ever. It makes me drink a ton of water and it stays cold forever in the insulated one. So that's the first thing that I do in the morning is I wake up, I tongue scrape, and then I drink water. The next thing that I do is that I make the bed. And this has been a habit for me for years now, but I never used to be the person to make the bed, like, ever. My mom is probably so jealous that I make my bed every single day now because she would have loved to have this version of me living in her house. She didn't exist back then. I'm sorry, Mom, but I started making the bed every morning a couple of years ago. And I think it was around the time that I started working for myself because my excuse before had always been like, oh, I have to wake up so early and I'm already rushing around and I don't have any time. And then another thing was when we were living in Spain, Jaime would usually wake up after me, so I would wake up earlier and get out of bed first. And then by the time that I was doing all my stuff to go to work, he was still sleeping. And then I was like, I'm not going to make the bed now because I don't have time and It was just like a thing. And so I made a bunch of excuses, but then one time I actually timed myself making the bed and I realized that it takes me 2.5 to 3 minutes to make the bed, like everything included— sheet, comforter, all the throw pillows, making it look nice, folding up blankets, everything. 2.5 to 3 minutes. So I realized that any excuse that I had about like, I don't have time to make the bed was just bullshit because I didn't prioritize making the bed and I didn't want to make the bed. And I think that's the case for most things in our life, right? Is when we say I don't have time, it just means it's not enough of a priority for me to make time to do it. But making my bed every day has been such a game changer for my mental clarity, because as soon as I look around and the room looks neat and tidy— you could still have some things like out of place, but if the bed is unmade in a room, it looks like a disaster zone. It looks so scattered, it looks so messy. As soon as you make the bed everything like looks so much better and it just feels more organized. And that kind of like outer order, inner calm is so real when you have the order in your outside environment, the things around you, you feel a sense of inner calm. And so it helps me kind of start my day feeling like I'm on the right foot, like things are getting organized. And you know, they've done tons of studies and people have written books about making your bed in the morning, and there's the military guy that talks about, um, making your bed and how it's the most important thing and you start off the day with a win and whatever, whatever. But I think for anyone who doesn't do this, like, to have this conversation just be a fun challenge for you to make your bed, because I was the exact same way. I was like, all right, it's not that big of a deal, like, it doesn't really matter, it's not going to affect me that much. But it actually really does help with my inner sense of calm and organization and just feeling like I'm starting the day on the right foot. And like I said, if you actually timed yourself doing it, you would realize that it doesn't take any time at all. So make your bed in the morning, give it a try. It's going to change your life. The third wellness habit is no coffee and no alcohol. And I think I'm going to lose some people here with this one, but I have not been drinking coffee for a very long time. And if I ever do drink coffee now, it's decaf. So I started on this journey of like no more coffee when I was working with a holistic practitioner, and I was really focused on gut health and regulating and repairing my hormones. And no coffee in the morning, and if you are going to drink it, should be decaf, is something that is really helpful when you're trying to heal your hormones and your gut. And so I just kind of started when I was working on that, and then I never really went back to it. But I do love the ritual of a morning drink and having something yummy and fun to look forward to. I totally get it. So things that I've done in the past is I've done decaf coffees for sure, but I haven't been doing that at all recently. For the past couple of months, probably I haven't drank any coffee, but I have done decaf in the past. So if you wanted to just try and dabble and reduce your caffeine intake and go with decaf, or I lately have been doing matcha lattes, which I go through phases with matcha, and I kind of forgot how good it can be. And then I started making it again, and I'm like, I love this, I'm obsessed with this. So right now I'm in my like matcha and collagen latte era. Because it's so hot here in Florida, I do like to do iced, but it's also— we're talking about like habits for fall, and I feel like a hot matcha could be a vibe if you live somewhere where the temperatures are starting to drop and you want like a little bit of like a healthier morning drink than just coffee or something that has a bunch of like sugar in it. So you could try that. But I've also done Dandy Blend in the past, and I've talked about this on the podcast before. Dandy Blend is a coffee-like substitute. It doesn't have any caffeine in it. It's not made from coffee beans, so it's not coffee at all. It's made from dandelions, but you mix it with water or milk however you would regularly make your coffee. And especially if you have like a— either a hand frother or something that you can like put it into to it nice and fluffed up and frothy, it really does feel like you're drinking a coffee. The taste is really good. But what I'll say about Dandy Blend is that you have to have the right milk with it. So I've never tried it with regular milk because I'm not much of a regular milk person. I usually like milk alternatives. And if you, you know, when you try to get these super healthy nut or oat milk, sometimes it's almost like you can taste the earth, like it's a little too healthy to the point where you're like, this tastes gross. So you have to find a milk that is— obviously you want it to be good for you, you don't want it to have all these like extra sugars and gums and unnecessary nasty shit in there, but you also don't want it to taste like crushed up almonds because I don't want almond flavor mixed in with my dandy blend or my matcha for that matter. So you've got to find like a milk situation that works for you. I think with all of these drinks, it's a— that's the make-it-or-break-it ingredient is like, do you like the milk that you're putting in it? And I know we have listeners from all different countries and all over, so I'm not even gonna bother with brands, but you got to get a good solid creamy milk in there and then it'll taste amazing. So we're doing no coffee and no alcohol. Now, the no alcohol thing is not— for me personally, it's not no alcohol ever. It's just that I don't really drink alcohol unless it's for a certain event or something that I intentionally choose to partake in drinking alcohol for. So we don't really have any alcohol in our house other than wine that we use to cook with, but we're just not we're just not drinkers. Like, we just— Jaime and I for years have just not been drinking alcohol, and it really has changed the game for us. I remember when I was in my early 20s and I was going through a lot of like the body image stuff, and especially after college with the binge drinking culture and all of that, you know, I drank a lot in my teen and early 20 years. And I struggled so much with my body image and I wanted to learn how to love myself the way that I was. But I also knew that I wanted to get healthier. And part of that was losing some body fat and putting on some muscle. And so there was also some physique or aesthetic goals mixed in there as a reflection of me working towards getting healthier. And I just think like if you have a— if you have any health-related goal, cutting out alcohol is going to do nothing but amazing things for you. Like everything gets easier when you're not drinking alcohol. Losing fat gets so much easier when you are not drinking alcohol. Getting stronger gets so much easier when you're not drinking alcohol because you're not as fatigued, you're not as tired, you're not waking up hungover, you're not skipping workouts. Like You're so much more clear with your mind. You are more into your habits because you have the capacity to show up for your healthy habits. When you have like even the slightest bit of a hangover, let's say you had like 2 glasses of wine after or with dinner the night before and you wake up and you're just that little bit off, you're just that little bit fuzzy. You automatically feel way less inclined to do your healthy habits, to get out of bed and scrape your tongue and make your bed and drink water. You're just like, oh, I need something that's going to comfort me. And so then your whole life and day becomes about seeking comfort and feeling better. And a lot of times the things that we lean into to try and seek comfort or feel better aren't actually that good for us. As we all know, comfort foods— it sounds like that would be a beautiful thing, but a lot of comfort foods are the foods that are the worst for you. So I think just cutting out alcohol is going to do nothing but amazing things for you. And like I said, I'm not a sober person in the sense that I I never— I'm never going to drink again, but I just like to reserve alcohol for occasions where I'm intentionally choosing to partake in that activity. So if I'm going to a wedding, if I'm going to a concert, if there is a special event of some kind, if we're celebrating a birthday or a milestone or something, then I'm fine having alcohol, having a glass of wine if I'm going out to like a special dinner. But even so, Jaime and I go out to dinner all the time, and we rarely, rarely ever order alcohol with our meal. We get sparkling water. And I know that sounds so lame to a lot of people, but I don't know, like, you just feel so good when your vessel is clear and when you're not clouding it with alcohol. And there's no judgment at all to like anybody who drinks or loves to drink. Like I said, I'm not a totally sober person and I have no judgment for anyone and what they choose to do. But I'm telling you, like, your health, your wellness, your fitness, your mental clarity, everything gets better. When you reduce or remove alcohol from your life and your day-to-day routines. So no coffee and no alcohol. If you're still here with me after that, I guess we can move into number 4, which is ice rolling my face. And this is a new one, you guys. I never thought that I would be the type of person that would be able to adopt this as a habit. But I actually really like it. And so I'm not someone who does like the cold showers or the cold, cold plunging. I actually feel like I'd rather do a cold plunge than a cold shower. It feels like less of a punishment. It almost feels like a fun little, like, biohacking wellness activity to like jump in a cold plunge rather than trying to just make my shower extra cold. So, but I don't do either of those things. And I know that they're really common and there's so many benefits to that, to that. And cold and hot therapy in general, whether it's like ice or sauna or whatever it is. Like, there's so much research behind that stuff being really helpful. And ice rolling is just kind of like my one little thing, my one little cold therapy thing that I'm willing to do. And the reason for that is because it is so hot and humid here, it actually feels amazing every morning to put block of ice on my face and just like roll it out. And so how I made this a habit, because I was like, I'm, I'm actually not that good at implementing new habits, I'm really not. And so I have to kind of focus on 1 to 2 things at a time. And I think this is a general rule of thumb, like if you're trying to implement anything in your life, you should probably just focus on 1, maybe 2 things, especially if they're new, rather than trying to do like 10, 20 new things at once. That's why we all fail. We like make this big plan of how we're we're going to revamp our entire lives. And then there's so many things to do and we're excited about it on day 1, 2, and maybe 3. And then after that, it's just way too much to keep up with and it's not part of our autopilot programming. And so of course we fall off. And so with the ice rolling, I wasn't trying to do a million other things at the same time. I was just curious, like, I want to see if I could make this a habit, like every morning to walk into the kitchen, open the freezer, and grab my ice roller. And so The way that it's kind of worked for me is that I do something else while I'm ice rolling. So like I said, when I wake up, I like to get a big glass of water and sometimes I'll do it with lemon. But honestly, a lot of mornings I can't be fucked with the lemon, so it's just regular water. But while I'm drinking my water, because I got to drink this big glass of water, I usually do a straw, especially if there's lemon in it. I'll do a straw just for my teeth. Okay, so I have something I think you're really gonna love, and your business is gonna love it even more. Do you want to steal the strategy I've been using to seduce premium buyers and sell out my offers on Instagram Stories? 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Let's make your next story your most profitable one yet. Click the link in the show notes below and I'll see you inside. And I'll just stand there and like ice roll my face while I'm drinking my big glass glass of water. Or sometimes I will start to kind of like do some stretches, and I'll just kind of stretch out, like sitting down on my yoga mat, just kind of stretch out a little bit while I'm ice rolling my face. And I just do it until I feel like the ice roller isn't really that cold anymore, like where I can't really notice it. And so I'll do it for a couple of minutes probably, and that's it. And I really love it. I don't know if I've been doing it long enough to be like, oh, I see a difference in my face or in in the puffiness or whatever, but it is— it's obviously good for you, and it actually just feels really good. And I feel like it wakes me up more. Like, doing that in the morning really almost like invigorates me in a way, and it really helps me wake up in a sense. So I've been loving that, ice rolling my face. Okay, number 5 is to work out 3 times a week, and this is a goal and I was doing so good with this. And then we had a program launch and I had a bunch of stuff on my calendar, and then we went away and I was in Denver and I was at a wedding, and all these things kind of like threw me out of my routine that I just started creating. But I'm committed to getting back on track with this, and I really want to get back into the gym 3 times a week. So the condo building that we live in has a gym here, which is so convenient. And I didn't have any sort of like other gym membership for the longest time because I was like, I don't need that. We have a little gym here. It has enough of what I could need. There's not everything, but it's enough, so it'll work. But I actually ended up needing to get a proper gym membership because getting out of the house and changing locations and going somewhere that feels like dedicated to working out helps me get in the zone more. Whereas sometimes when I would go down to this condo gym, I would just like get distracted on my phone phone, or I would be like, oh, I don't really want to be here. And it's so easy to just like walk back upstairs and be like, well, we'll try again tomorrow. And so if you actually go all the way to the gym— if for my girlies that like work out from home, I know there's been seasons in my life where working out from home has really worked for me. And Jaime and I developed like a really solid workout from home routine during the pandemic because we were living in Spain at the time. And I know gyms were closed in a lot of places, but our lockdowns were so dead serious. Like, we literally were not allowed to go outside, not even for fresh air, not even for a walk, essentially, unless you had a dog. So we had to get like really clear on how we were gonna keep moving and work out from home. And that worked for a while, but then I almost kind of feel like that burned me out. And I don't know if anyone can relate to that, of feeling like maybe you got burnt out from the working out from home so much during the pandemic. That it just doesn't work for me anymore, and I cannot focus. I cannot get motivated for a workout from home. It's just— I recognize that it wasn't working for me, so I had to switch it up. It doesn't matter like what app I had or anything that I was using, I just couldn't get in the zone from home. So I need the change of scenery, I need to go somewhere else. So maybe if you're in a similar spot, you want to think about like getting an actual gym membership or just go— maybe it's not even a gym, but it's like a Pilates studio or a yoga studio or a, like, a spinning place or boxing or something. Like, sign up to something that you actually have to go to and be in physical presence. I think it just helps a lot to like get into a new environment. I mean, we know that scientifically when you change environments, it changes the way that you perceive the space. That's why it's so important that we don't work from our beds too often, because then it'll be harder for you to sleep eventually because you're your body and your brain is going to start to associate that space with working, or vice versa. It might be hard for you to get like really good productive work done from your bed because your body and your brain associate that place with rest and with sleeping. And the same thing with like eating and the places that you eat in and, and whatever. We're kind of on a tangent right now, but you get the point. Your environment affects everything, and it's so, so important. So if you need to switch up your environment for your wellness or fitness routine in some way, here's just like an encouragement to do so. So my personal goal is going to be to get back in the gym physically outside of my house 3 times a week. That is my goal. Okay. Number 6 is no stimulation walks outside. And if I haven't bored you guys enough with telling you how not cool I am with not drinking coffee and not drinking alcohol and making my bed every morning and tongue scraping, you're like, this girl is boring. This is going to be just the cherry on top for you, which is no stimulation walks outside. And no stimulation means literally no stimulation, no music, no podcasts, no audiobooks, no conversations with anybody, no talking, no phone calls, no looking at your phone, no messaging, no nothing. Like there's nothing. It's just you and the walking. And this is a spiritual experience. There's people that I think they do it for like 14 hours or something, and it's like, it's almost like a vipassana, which is like, if you've ever heard of a vipassana, it's one of those silent meditation retreats where you go on a retreat but you essentially can't talk or really look anyone in the eyes for like 10 days. And people have wild, wild spiritual experiences and realizations and connection with self and source and God All of these things happen when we allow ourselves to get quiet and drown out the noise. And so for myself, I'm not doing these walks for 14 hours. It's just when I go outside to walk the dog more often, I don't do this every time. I have to be honest about that. But I'm trying to more often do the no stimulation walks where I don't even bring my phone. I have nothing with me. And so it's just me and the dog. And my thoughts. And I notice every single time on these walks I have so much more like deeper introspective thoughts and ideas. And I'm almost like— I, and I don't do it on purpose either. I don't go out on the walk and be like, all right, let's get deep and let's think about life and whatever. I'm not doing that. But by the end of the walk, I realize I'm having really important, almost like conversations with myself about how I'm feeling, or maybe things that have been going on in the business lately, or what I'm making things mean, or what I think the lesson in certain things is that has been happening or going on recently in my life. And I'm like, wow, this is actually really beautiful that I get to experience myself in a way. And I think so many of us have lost any sort of connection with ourselves because we're constantly plugging our ears, literally and figuratively, with other people's voices and opinions and ideas and advice and all of that. We literally plug our ears with headphones and we are constantly consuming information from other people. Whether it's just pop culture stuff or fun stuff, or it's audiobooks or it's podcasts or it's YouTube videos or it's your favorite people that you're watching on Instagram or whatever. But it's like there's so much input. We are consuming so much information that we've completely lost touch with anything that might be original that's going on inside of ourselves, inside of our heads and our hearts. And I realized the other night on one of these no stimulation walks, I was having so many amazing thoughts and just like self-reflection. And I realized like I wouldn't be thinking about any of these things if I had chosen to listen to a podcast on this walk right now. Hey, don't forget that every month we are picking a Listener of the Month to win $50 in cash just for showing love to the show. All you have to do is leave an epic review of the podcast on Apple Podcasts, screenshot the review before you hit submit, and DM that screenshot to us on Instagram @makeshifthappenpodcast. And that's it. I want to thank you for being such a loyal listener and show my appreciation by putting a little extra cash in your pocket. I know it's super easy not to do it, but every single rating and review seriously helps the show rank higher and reach new people, so we appreciate them more than you know. We'll announce the next winner at the end of the month and slide into your DMs if it's you. So keep an eye out and good luck. Love you guys and thanks for supporting Makeshift Happen. Like, none of this would have come up for me. None of, none of these thoughts, ideas, or realizations would have come through for me if I had just plugged my ears and put somebody else's voice inside of my head for these 20, 30 minutes. And obviously, like, I have a podcast and I hope that you guys keep listening to it, and I still listen to podcasts. Past, but I do think there's so much value in finding more opportunities for silence in our routines. And I know a lot of you listening to this, you might want to meditate, or you, you've tried it before, you can't really get into it. It's a really annoying kind of habit for you to always try to start and then stop. And so if you're someone who's struggled with meditation and it's not really a solid practice for you in your life, I would say try some no stimulation walks because they're literally walking meditations. Like, you're just observing your thoughts. That's it. And you don't have to try to— on the no stimulation walks, you don't have to try to think nothing. Like, I don't think you even need to have that as a goal of like, I'm gonna be in silence and have no thoughts. It's just, I'm gonna go on this walk and I'm not gonna put anything else in my ears, and I'm just to be with myself and just see what happens. Just like the curiosity of seeing what could come up, seeing what could happen. And I think you'll be amazed. And I think the more that you do it, the better, the better that it gets. Because we almost have to get back into flexing that muscle of actually having unique thoughts. Like, we are so weak in that skill nowadays because we don't have to think for ourselves for any real reason anymore. We just Google stuff, we use a calculator for everything, anything we want to know is available to us. Someone else knows it. We're plugging our ears all the time with advice, wisdom, podcasts, books, all the things. Like, we've really actually weakened our muscle of having original thoughts or thinking for ourselves. And even knowing what your thoughts sound like— like, this is why so many people are disconnected from how they're actually feeling, and they wonder why they're not satisfied with their life, or they feel grumpy a lot, or they feel irritated, or they feel easily triggered. It's You probably have so many emotions going on inside of you that there's— you haven't even known that they're there because we plug it all so much. We're just like shoving things in our holes, whether you're like plugging your ears with something or you're plugging your mouth with food and snacks and yummy things to make you feel better. We're just like plugging all of our holes all the time. And there's a lot of stuff that's in there that actually wants to come out and come through, but we're not leaving the space for it. I even think, you know, so many of us listen to music in the shower, or will— the, the— will take the things that traditionally used to be like the best places for humans to have a moment alone or have a moment of silence or actually get in touch with their thoughts. We've even corrupted those moments. Cooking— nobody cooks nowadays days without watching a show or listening to a podcast or talking to somebody else in the house or calling one of their family members and FaceTiming or talking on the phone. So like the tasks that we used to have to be mindful for— taking a shower, cooking, going for a walk— we don't even have to be mindful for those things anymore. So we are losing so much of the connection to ourselves and our own, our own inner world. And what's going on in there. Like, we don't realize how many emotions and thoughts and feelings and meanings and everything that we're making all the time, every day, because we're just shoving our holes. So I really think that this could significantly change the game for people if they're actually brave enough to try it. I know it seems kind of scary and boring and whatever, but but I challenged all of the girls in my mastermind inside of Top Tier to do these no stimulation walks for a month when we first started the mastermind. And some of them are still doing them because it's such a great way to reopen your creative vortex and kind of get back into that portal of having actual ideas. If you're also someone who runs a business or you're a content creator of some kind, or you're an artist, artist, or anyone who has this sort of like creative output that's required of them in their life, you should definitely be doing no stimulation walks outside, 100%, because it gives you real ideas. Real thoughts that are your own will come to you if you just stop plugging your ears with everybody else's thoughts and advice and opinions and all of it. So that's what I recommend for that. So I like to do no stimulation walks, uh, as much as I can. I don't do it every single time. Like I said, I'll admit I'm not perfect, but I'm trying to do them more often. And then I've been doing something else as it relates to walking, in that I've been going down to our condo gym and jumping on the treadmill if I know that I have a lot of messages to answer. So for some of you, this may be like emails, or for me, especially if I'm launching a program of some kind, there might be a lot of people asking questions in the DMs, and I have a lot of DMs to get back to. Or if you are a coach or someone who runs a business where you use like Voxer or Telegram, or you have groups or messaging platforms, or you Slack with your team or whatever, if you feel like you need to jump onto one of those apps and spend a good 15 to 30 minutes just like getting back to people and sending replies, do it on the treadmill. You could also do it outside. I just like to do it on the treadmill because it's so fucking hot outside that I get way too sweaty and distracted and I just I can't do it when I'm outdoors. And so I like the no stimulation walks for outside. And then I'll do like treadmill walking when I'm doing like a dedicated 15 to 30 minutes to respond to messages. The other day I did this for— I was in the middle of a launch for Anna and I had so many questions in my DMs. I did this for 65 minutes, you guys, but I was so glad that I was doing it on the treadmill instead of just sitting at my desk chair. Like I got so many steps in and was actually moving my body sweating and my heart rate was up and I was also being productive at the same time. So that's an amazing hack. You can either do it on the treadmill or the StairMaster or whatever. And if you don't have any of those things like in close proximity to you, like you don't live in a building where you have that or you don't have a, a treadmill desk or something or a machine like that in your house, then if you are someone who goes to a gym, then you could just spend like the first 10 to 15 minutes of your workout like banging out some messages while you're on a cardio machine of some kind. So just some ideas for you. That's what I've been doing. And I've been loving it. Okay, number 7 is my phone jail. You guys, I've been talking about this with my business clients because it changed the game for me. I have a horrible habit of just picking up and checking my phone so many times in the day, and I think it's so bad for me because my phone is such a big piece of my work. I'm obviously creating content all the time. I'm doing stories every day, all day long, throughout the day. I'm getting DMs from people, I'm answering messages. I have, um, group programs where we're messaging back and forth, whether it's in Telegram or clients in Voxer, or I even have group programs where our message threads are in Instagram. So I actually have to open Instagram and that's part of my work. So it's been really, really challenging, I'm not gonna lie, to have boundaries with my phone and to not have the most ridiculous amount of hours of screen time all the time. Like, it's so bad. And the more research and the more that I hear about how bad it is to be even just like close to your phone or touching your phone so often, the more that I have been motivated to be like, all right, we need to find a solution. Like, this— we cannot keep doing this. This is just out of control. And I know this is for so many of us, whether you work from your phone or not, like, we have an addiction and we just have to admit it. The first step to getting help is admitting that you have a problem. So I admitted to myself a long time ago, I have a fucking problem with my phone. And if you do too, then I'm inviting you to get this thing. It's not actually called the Phone Jail. So if you Google Phone Jail, like, I don't know what's going to come up for you. I just call it my Phone Jail because I like to put my phone in jail. When I'm sick of it, when I don't want to touch it, when I don't want to be accidentally subconsciously reaching for it and clicking on something and then 10 minutes later going, oh, I wonder why I'm on my phone, because I'm living in an autopilot body from my subconscious mind. I have to lock it away. So if you have like a— any sort of regular safe, I guess you could just lock it in the safe. But this is a little gadget that Jaime found for me on Amazon. Again, it's linked in my Amazon storefront. It's under home and office. This. I think the brand of it is called like YSKY. It's just a little like plastic case thing essentially that you open up and you put your phone inside. And there's like a— there's holes through the top of it so you can see the screen of your phone if you needed to. And there's also a hole at the bottom so that you could charge your phone while it's in there. But essentially what you do is you put it in this little plastic box box, and then you set the timer. So you can choose how many minutes or how many hours and minutes you want to set it for, and then you double-click the lock button and it goes and it's locked and you cannot get it out. Like, there's not even a just-in-case function where you could end the timer early. And for those of us who are addicts, that is exactly what we need, is we need no fucking choice. We need zero other options to be able to touch or access our phones. If you put it in there for 2 hours, you're not getting that thing out until the 2 hours is up. And there's no other option. Like, you're fucked. You can't get it. And that is exactly what I wanted. That is exactly what I wanted. And that is exactly what I needed. And I love it. So especially if you're like, all right, I need to do deep work, I need to be focused, I'm gonna go in, I have a bunch of emails that I want to get back to, or I have this task or this thing that I'm working on or a presentation or whatever, and you know, like, I just don't want to be distracted by my phone. You put it in the jail and you set a timer. And then I usually keep the jail like far away from me anyway so that I'm not like checking the timer or anything. I just put it in another room. And for some reason, I know this seems silly and some people might be like, that's that's so over the top. Like, why don't you just put it in another room in a drawer or something? I don't know. Psychologically, it does something to me when I know that it's in the box, when I know that it's in the jail and it's locked up. It's like there's nothing lingering, there's no other option. And so I love it, and it's linked in my Amazon storefront if you want to get one for yourself and change your life. So everyone else who's also addicted, we're quitting. We're going phone sober. No, just kidding. I have to use my phone for so much, but it's helpful during those periods of your day where you're like, I just like, get my phone away from me. I want to be focused. I don't want to be looking at it. I don't want to touch it. Phone jail, lock it up. You're done. It's like I need to be a child and the phone jail is my parent that says, I'm taking away your PlayStation, I'm taking away your TV, I'm taking away your whatever. We need that. We need that discipline. And so the phone jail is providing it for me. Okay. Number 8 is reading in bed at night. Now I'm trying to get better at this. I have not nailed this yet because my kryptonite, my, the thing that always screws me over is the bedtime routine. The bedtime routine is the thing that will either set you up for an amazing day or will fuck you over and ruin your morning routine of the next day. I swear. So if I had to prioritize anything at all, I know the— this is like the first domino, right? The first domino is when are you getting into bed and what are you doing while you're in bed? That's it. So if you wanted to change one thing about your life and your routine and like uplevel some habits, I think it should be the nighttime routine. Unless you already have a really solid one, or unless you're someone who like naturally loves to go to bed super early and you don't have this problem. But I have the problem of eating dinner super late, going to bed super late. And for me, I mean like super late is getting in bed anytime after 11, 11, 11:30. Sometimes I'm not falling asleep until midnight. Like those, that's when for me is really bad. I'm like, ooh, this is not okay. Because then how am I supposed to wake up early the next morning and tongue scrape and make my bed and and do my routines and get a workout in. Like, it just doesn't happen. The whole morning routine gets effed as soon as my sleeping routine gets effed. So I'm trying to go to bed earlier and read in bed at night, because reading in bed at night also will help you sleep better. And it's important to not be on your phone right before you go to sleep. We all know this already. Like, the phone is low-key like the worst thing that's ever happened to us. It's the best thing and it's the worst thing. So any opportunity that we have to put a habit in here where we're getting further away from our phone, like, please, let's do it. So I'm going to talk about more things with the phone in a second, but I'm trying to read in bed at night. So I have my book on my nightstand next to my bed. And the, the main thing that messes me up or that prevents me from doing this every night is just if I'm off with my timing and if by the time I get to bed, I'm like, oh, it's already 10:30. Like, I should really just go to sleep right now. And then it kind of messes it up for me. So I've got to work on getting to bed earlier, which starts with me stopping work earlier so that I can make dinner earlier, and then it all kind of like goes from there. So that's the plan. I've been doing it like here and there. I haven't been perfect with it, like I said, but the nights that I do it, I feel so good about myself. And I do— I sleep really well because reading makes me super sleepy. I fall asleep easily. And it's gorgeous. So speaking of falling asleep, now these are gonna be our last 2 habits that I'm gonna talk about. Number 9 is unplugging the Wi-Fi router at night and turning my phone completely off. Now when I first heard people talking about unplugging the Wi-Fi at night, I was like, oh, for fuck's sake, you know, like, how crazy are we gonna get with this biohacking stuff and all the things? And we're just going to be scared of everything now and blah blah blah. And I was like, I feel like that's a lot. But the more that I have heard and read about EMFs and the electromagnetic radiation that we are getting from Wi-Fi and phones and Bluetooth and electronic devices, and how this is really increasing cancer and so many horrific things in our health, the more seriously I'm taking it. And so just recently we've started unplugging the Wi-Fi router at night because we don't need Wi-Fi at night. And in fact, the Wi-Fi router, because we live in an apartment, is not like on the first floor and we're sleeping on the second floor. The Wi-Fi router is actually on the backside of the exact wall where we sleep and where our heads are. And so all of this stuff is really, really important when it comes to like like brain health and brain cancer. And so having the Wi-Fi router behind our heads every night— plus we live in an apartment building, which means everybody else's Wi-Fi and devices and Bluetooth and everything is on, and that's stuff that we can't control and that we can't necessarily limit. But what we can control is our own stuff. So we're turning off the Wi-Fi at night, and we've always done airplane mode on our phones at night for the past couple of years. But now I've just started turning my phone completely off and charging it in another room. So if you charge your phone at night, you want to make sure that you are not charging it next to your bed or near your head or near you at all. And at the very, very, very least, your phone should be in airplane mode every single night when you go to sleep. It is so bad for us to be sleeping next to these devices while they're on and while they're searching for cellular signals and and turning the Bluetooth off whenever you can if you're not using it at any point. I've started doing that on my computer and on my phone, just like selecting that the Bluetooth is turned off unless I actively need it. And Jaime and I are also starting to try to reduce the time that we spend with our Bluetooth headphones in, because Bluetooth headphones have also been shown to put radiation directly next to your brain. And the effects of that are so bad. And I know some people will spend the entire day with Bluetooth headphones on if they use them for work. Or I think about the amount of hours that I have Bluetooth headphones on when I'm traveling and I'm on a plane for 8 hours, and that's all just like radiation going right into my brain the entire time. So I'm trying to find a good pair of old school headphones that actually have the cord, because if you have headphones with a cord, it's not damaging. It's just when it's that Bluetooth piece. So I'm trying to do less. I still have my AirPods and I use them for certain things, but I'm just trying to use them less. And then we're unplugging the Wi-Fi at night and I'm turning my phone completely off. So just doing simple things like that to get more space away from the EMFs and the radiation and all the things from technology. Now, number 10, this last habit also has to do with going to bed at night and sleeping. And so I have been taking magnesium before bed for a long time, and then I kind of got off of my supplement plan. I was kind of cycling and taking a break from some of my supplements, and then I fell out of the habit of taking magnesium at night. So I'm back on magnesium at night before bed, and also CBD. So I don't use my CBD every single night, but I do use it often, and I always get a way deeper, better sleep when I use my CBD. So I like to do either a dropper or like half a dropper of the oil, or I'll take like a quarter to a half of a CBD gummy. There's no THC. I don't do anything weed. It's just, uh, the hemp CBD. And I like to use the brand Sol. I also have a discount code for you guys if you want to try it out. It's just the tasting CBD that I've ever had. My mom is hooked on it. I've had the founder, Angie Lee, on the show before, and it's just an incredible brand. So their, their products are amazing quality, incredible taste, super high functional. They work amazingly. I love it. So when I do the oil, I like to do the peppermint flavor. That's my favorite one. And then the gummies that I get if I take gummies before bed, they'll be the Sleepy Gummies. And this is a mix of CBD and melatonin. So with these specifically, I don't like to do them every single night just because, although they say melatonin is non-habit-forming, it can— it is kind of like a hormone and it can disrupt your natural production of melatonin if you take it every single night for the rest of your life. So I don't do the Sleepy Gummies every single night, but if I'm like, I really like like I've had a really long day or I have a big day tomorrow, I want to get like really deep rest, I'll do my Sleepy Gummies. And this also helps them last longer because CBD and those kinds of products, you know, they're not super cheap. So with the Sleepy Gummies, I like to do the blueberry lemonade flavor. It's so good, like they taste like candy. They're amazing. We love them. Jaime and I take them. My mom takes that. My mom takes like 2 gummies every single night. She She loves those things. She's a huge Soul CBD fan. So those are the flavors that I personally love. I have a code for you guys if you want to try out some Soul CBD, and we will leave a link in the show notes for you. The code is just DAILY, all caps, D-A-I-L-Y. It'll save you 15% if you want to try some of these things out. Give it a go. It's amazing. I highly recommend. I love it. So I hope you guys enjoyed these 10 wellness habits. These are just some of the things that I have been doing, am doing, trying to get into. It's a whole combination of things that have worked for me for years and months, and also some new things that I'm implementing, and how I'm just really investing or prioritizing and focusing on feeling good now. And I really think that that's something that we should focus on, especially as we're in the home stretch of the end of this year, is investing and feeling good now, because that is exactly what is going to help you get where you are trying to go. So whatever goals you have for the end of the year, or for your life, or your business, or whatever it is that you're working on, we so often think like, I just need to get through this phase, or I just need to suffer, I just need to work through this last part, or I'll get back on it later once I'm done with this, and once I'm done with these challenges, I need to endure just a little longer because then on the horizon I will be able to be enjoying life and be happy and be free. And it's such a lie. Like, it's so backwards. Suffering is going to attract more suffering. Not being in good habits is going to drive you further into not good habits. So the only way to get closer to the life that you're desiring and the person that you want to be and actually work on that piece of the manifestation process where you become the version of yourself that would have all of the things that you desire is by practicing to be that way now, right? I think we always, you know, we think, oh, later when it's more convenient, it'll be easier. Then I'll start on Monday. I'll start next week. I'll start at the start of the new year, whatever it is. But it's a lie. Like, you're never going to feel skinny enough to go and just deserve taking yourself on a shopping spree. You're never going to feel healed enough to start the dating process until you actually just jump into it. It. Your life is never going to feel perfectly clean and neat and aesthetic enough to start your YouTube channel and invite the world in to see your life. You're never going to feel rich enough to go splurge and go on that luxury trip or that retreat or whatever it is. We're never actually going to feel ready for those things until we just start acting like it. So the message here, I think, is to stop postponing your joy. To stop putting— pushing everything out into the future and going, yeah, I'll do that when— I'll do that later. I'll do that when I have more time, when I have more money, when I have more— when the circumstances allow me to be able to do that in a better way or a more optimal way, then I will start doing it. It's like, no, we have to create the conditions now for ourselves to be able to thrive. And that's what's going to attract more thriving into your existence. In the future. So joy and happiness is not a reward for keeping your head down and enduring the suck or the hard or pushing through challenges and not letting yourself enjoy. Like, you don't get joy and happiness as a prize for having dealt with the hard stuff. Suffering is not the thing that's going to deliver you to more joy. Joy is what's going to lead to more joy. So we have to find that now. We have to find the ways to prioritize our health, our well-being, our spiritual health, our mental health, all of those things. We've got to prioritize it now and start becoming that version of ourselves now, even in the suck, even in the hard circumstances, even in the autumn and winter seasons where we just want to go inward and we want to be lazy and we want to eat all the bad stuff and we want to do whatever, we have to find it in ourselves to look for the joy and the habits and the routines that are going to make us feel good, actually feel good from the inside out, that are going to revitalize us, that are going to make us feel youthful and energetic and excited about life. Because the more that you practice feeling good, the more good things are going to come into your life. So whatever this is going to look like for you, adopt your own habits or refine the ones that you already have. If there's anything in this episode that inspires you, I encourage you to try it. Take on what feels aligned, leave everything else. Like, this isn't a list of how to be the most productive or most successful or best, healthiest person ever. It's just a list of things that I've been doing and that I've been enjoying to hopefully spark something within you, encourage you to change something up in your own life or your, or your routine to pursue wellness and joy a little bit more in your way so that you can feel that sense of aliveness, feel that sense of vitality, is really what we're looking for. I want to live a long and full and juicy and beautiful life, and I'm going to do that by starting today. Not tomorrow, not next week, not next year when we're done with the holiday season and all the things. I don't have to be perfect for the rest of the year, but I am going to start now. I am going to start today. So if you want to feel good where you're going, you better be investing in feeling good now. A quick reminder that we have just a couple spots left on our Dream Life Immersion Retreat in December. This is December 13th to the 17th. We are going to be in the Dominican Republic with our life-changing experience of the Dream Life Immersion Retreat, and this is our last and final one. I am not running this retreat ever again, and it is that will radically transform your inner world and change your life. Here are just some of the results from last year's attendees and what they got out of the retreat. Healed PTSD from past traumas, lost over 80 pounds, went full-time in their business, getting clients more easily, feeling more confident and free from the opinions of others, wrote a book, is hosting retreats of her own, career advancements and obtaining leadership roles. Quit her job to pursue a dream, moving abroad to places like Italy, Spain, Mexico, London, Bali, and Turkey, becoming a coach and hosting an in-person workshop, getting certified in Reiki, solo travel across the world, new levels of self-love that we didn't know were possible, and scaling her business and expanding into group coaching. The list goes on of what these women have accomplished as a result of coming to the Dream Life Immersion Retreat immersing themselves into this deep inner work, clearing away anything that was going to be holding them back, encoding themselves with powerful belief systems that allowed them to be magnetic to the things that they were desiring in their lives. And what makes this retreat extra special is that we have my good friend Susie Perry coming to join us once again to rock your world with her hypno breathwork experience. If you are spiritually curious, you do not want to miss this part of the retreat. Retreat. This is going to help you clear deep subconscious blocks. You may be met by loved ones who have passed. You're going to receive clear action steps from God, Source, Universe. Experience the last 20 minutes of your life, receive profound downloads and guidance, and see clearly the vision of your future and what you need to do next in order to make it all possible. There is so much magic and sisterhood waiting for you in Las Terrenas, Dominican Republic. This is not an experience you want to miss. Again, there is no time. This is it. It's now or never. So if you feel in your bones that one of these last few spots belongs to you, claim it. Step forward. Your whole life can change, but you've got to be the one to go first. Your holy yes is the first domino. Come meet us in the white sands of Las Terrenas, Dominican Republic, and we are going to rapidly expand your capacity for wealth, success, and freedom. Just reach out. You can send me a DM on Instagram or you can email us us at info@samanthadaily.com, and we will hook you up, let you know what room setups we have left and what payment plans we have available for you. All right, you guys, thank you so much for tuning in. As always, if you enjoyed this episode, take a screenshot, share it to your Instagram stories, tag me at _samanthadaily and @makeshifthappenpodcast. If you don't follow us on Instagram yet, go follow @makeshifthappenpodcast. We are putting out so much video content every single week, behind the snippets, clips, trailers from these episodes. You get to see the production and some of the actual video footage from when I'm filming these episodes for you guys. So go follow us on Instagram, leave a rating and review if you can. I love you guys so much, and I'll talk to you next week. Bye!