Healthy Living

I am no stranger to forming a few healthy habits, getting in a solid routine, and then falling off of the boat after a few weeks due to a plethora of reasons (past offenders being seasonal depression, falling in love with a new Netflix show that monopolizes far too much of my time, entering into busy season at work—the list goes on). When I first started prioritizing health and wellness tips and would find myself off track after a few days, weeks, or months of staying on top of things, I’d often find myself discouraged AF, which made returning to healthier patterns feel out of reach.
I’ve fallen out of a routine and gotten back into the swing of things enough times to know that, while it can feel impossible or intimidating, health and wellness are always there for the taking if you just give her the old college try and start small. Instead of focusing on big changes right out of the gate, I like to focus on what I can do today to make myself healthier for tomorrow. One day becomes two days, two days becomes a week, and before I know it, I’m back and better than ever. Whether you’re looking to get back on track or simply set yourself up for a better week, these are 10 foolproof ways to feel healthier by tomorrow:

1. Move your body
If there’s one tried-and-true way to get you out of a slump, get those endorphins pumping, and launch yourself back into a routine, it’s most definitely taking some time to move your body. I’m not talking about sprinting a marathon or squatting your way to a PR. Start small and slow, see how you feel, and take it from there. 
When it comes to getting back on track and staying in my routine, I love using obé Fitness. On the days where I’m getting back in the swing of things, I like to take things light with a Detox Yoga Flow class to help me reconnect my mind and my body or a Pilates class that, I can say from experience, will literally make me feel more toned by tomorrow. On my best days when I’m trying to keep momentum, I love harder-hitting classes like an hour-long Power Hour that’s guaranteed to make me sweat or Cardio Boxing when I’m really trying to get my heart rate up. And because obé offers a variety of class lengths, I can truly tailor my activity to my schedule and can even find 10 minutes to move on my busiest days.
Use code TEG2FOR2 to get two months of obé Fitness for just $2! Offer ends 12/25.

2. Go grocery shopping and stock your fridge full of healthier options that you love 
It’s a lot harder to make healthy nutritional choices when you wander on over to your fridge and find that it’s quite sparse with the exception of a few half-empty hot sauce bottles, expired yogurt that you need to toss STAT, and a singular packet of shredded cheese that doesn’t serve as a nutrient-dense snack or meal on its own. But when your fridge is packed with healthier options that you love, mindful snacking and creating meals packed with protein, micronutrients, fiber, and all of the good stuff will help you have more energy, feel fuller for longer, and make reaching for non-nutritious options a little less tempting.
And while we’re on the topic, if you’re like me, probably stray away from the toxic trait of getting into a health kick and adding a bunch of wellness-guru-glorified foods that I have high hopes I’ll like but realistically won’t (I’m looking at you, arugula). If you hate kale, don’t add kale to your grocery cart. Instead, opt for healthier options that you already know and love to set yourself up for success and to make healthy eating something that you actually look forward to.

3. Practice meditation
Listen, I’m no meditation expert. Cut to scenes of me sitting cross-legged, eyes closed on my living room floor, mind wandering to the time that I said “shake a tower” instead of “take a shower” in a meeting with my colleagues. But as your resident non-expert meditation-dabbler, I can confidently say that even attempting to meditate helps me clear my mind of my ruminating negative thoughts, calms me, and makes me feel like I can tackle just about anything.
I find that my meditation practices are most successful when I opt for guided meditations as opposed to winging it and doing it on my own (I’ll get there one day!). My coworker swears by obé’s P.M. Breathwork class, and for me, it was honestly a gateway course into their entire meditation section. I love how they take the guesswork out of something that feels totally out of my league, and I know that the time I’m spending will be more intentional and less of a self-guided journey that’ll inevitably lead to me daydreaming of what I’m eating for dinner tonight.

4. Get back on your hydration game
When I’m trying to feel healthier by tomorrow, one of the easiest and most immediate things that I do first is pour myself a hefty glass of water in an effort to get back on my hydration game. Staying hydrated is definitely a challenge for me (my toxic trait is thinking that drinking any liquid—including coffee and tea—suffices when, in reality, my choices in beverages quite literally dehydrate me). 
Up to 60 percent of the human body is made of water, so we can help over half of our body to function by simply staying hydrated. It’s simple, it’s effective, and getting back on track with one of the most basic of nutrients can help to set you up for success for a better tomorrow.

5. Prepare a nutrient-dense meal
Listen: I love pizza, pasta, and chicken nuggets as much as the next person. And while I never shame myself for eating foods that bring me joy, I can’t deny that after I eat them, I don’t always feel the greatest. Time and time again, I prioritize immediate gratification of high-sodium, carb-heavy, mouth-watering meals, feel good when I’m eating them, and within a few minutes, sink into the woes of feeling sluggish, bloated, and ready to slip into a food coma.
The key for me is to prioritize meals that are healthy and also taste delicious. For so long, I heard “nutrient-dense meals” and thought “green, leafy salad.” That’s great for people who love salad. But I can say with 100% honesty that I have never craved a salad. I’ve definitely tolerated salad, but craved? Mmm, not so much. And that’s OK! Instead, I’ve realigned my mindset to hear “nutrient-dense meal” and let my mind wander to soups, power bowls, chicken and veggies, chickpea noodles, salmon, and a bunch of other nutrient-dense foods that aren’t super bitter. Finding healthy recipes that I love has made making healthier food choices a lot more enticing.

6. Set goals for tomorrow and for the rest of your week
For me, setting goals is easy. Sticking to them is another story. And part of the reason that I find myself falling short of my long-term goals is that, in all honesty, I don’t prioritize the smaller-scale goals that are crucial to staying accountable and making the long-term goals stick, especially when I’m talking about goals in the realm of health and wellness.
It’s the short-term, manageable goals that help us achieve consistency and gain confidence, and in the spirit of feeling better by tomorrow, putting pen to paper and jotting down goals that I can achieve right now are absolutely key. Whether it’s meal prepping veggies for the week, drinking more water, or meditating, tackling smaller and more attainable goals is the secret to developing and maintaining better routines and will set you up for success when it comes to crushing your long-term goals.

7. Meal prep a healthy breakfast for tomorrow
Part of being better tomorrow is setting yourself up for a better tomorrow, and meal prepping is one of the best ways to get a head start on making healthy choices more mindless. A lot of times, I find myself feeling great and wanting to make healthy choices, but other factors like lack of time, lack of motivation to cook, and cravings get in the way. Whenever I have healthy meals meal prepped and ready to roll, the barriers to eating healthy are lessened and I’m less likely to fall into the last minute “get fast food delivered” trap.
When it comes to meal prepping, pre-planning your breakfasts can be a great place to start. Prepping breakfast ahead of time is such a great hack for starting off your day with a bang, even if you prioritize the snooze button tomorrow.

8. Take time for yourself to reset and recharge
Unplugging and taking time for yourself are crucial when it comes to setting yourself up for a better tomorrow. In a busy world of competing demands and maintaining relationships, taking those peaceful moments to rest and recharge can feel few and far in between. Finding an activity that relaxes you isn’t indulgent—it’s necessary, especially when it comes to managing stress levels and, in turn, lowering blood pressure, improving digestion, improving concentration and mood, and having a positive effect on energy levels. 
So find something that fills up your cup and do it. In the name of having a healthier tomorrow, intentionally relax with an episode of RHONY, a snuggle sesh with your pup, a chat with a friend, a warm bath, or a dance party to your favorite song. The world is your oyster.

9. Stretch before bed
We all know the importance of stretching before and after our workouts, and whether or not knowing is enough of a motivator to actually do it doesn’t minimize the fact that stretching is an important component of maintaining a healthy lifestyle. Even on the days when working out isn’t an option or if sweating doesn’t align with your shower schedule (truly the ultimate activity deterrent), this is your sign to not skip the stretch.
In the interest of relieving tension, counteracting the effects of sitting all day, and improving the overall health of the body, take 10 minutes of your evening to stretch. And doing a specific before-sleep stretch like this Bedtime Stretch from obé Fitness is a perfect way to move your body in a way that’ll help you relieve tension and wind down.

10. Get a full night of rest
If there’s one tried-and-true way to set yourself up for a healthy tomorrow, it’s to hit the sheets early and to avoid any and all temptation to scroll on TikTok into the late hours of the night (we’ve all been there and paid the price the next day). If you want to take your sleep hygiene to the next level, consider downloading an app that’ll help you wind down, fall asleep, or track your sleep activity (our editors love SleepCycle!). If you’re looking to take on tomorrow with higher energy levels, a better mood, and improved concentration levels, go to bed early and aim for seven to nine hours per night. 

The Crucial Thing Missing From Your Workout Routine

This post contains a sponsored mention of obé, but all of the opinions within are those of The Everygirl editorial board. More

Now that the end of daylight savings has blessed us with darkness at 4 p.m.—my absolute least favorite part of winter, by the way—there is no better time than now to consciously work toward creating habits that can improve your overall wellbeing. I know that it’s much easier said than done (and sometimes you just need to have a bad day), but I can say from experience that implementing small changes into my daily routine has significantly helped improved my overall mental health.
As someone who is not an expert in all things wellness, I needed to find healthy habits that actually fit into my routine, rather than trying to be someone I am not. Some of these things might sound silly, but I’ve learned that consciously working toward mindfulness, romanticizing the little things, and setting intentions for myself really does work for me. If that’s just not your jam, that’s fine too. Although winter is just beginning, I’ve been working on these things for quite some time, which hopefully means that I can keep doing these easy steps and have a less dreary winter as a result.
Here are seven easy steps I take to make my days better:

1. I romanticize my coffee routine
If there’s one thing I make sure to do every single day, it’s make myself a coffee-shop level homemade latte. It’s been about a year and a half since I upgraded from a Keurig to a Nespresso, and I can confidently say that I’ll never go back. There’s something so meditative and relaxing about taking five minutes to brew some espresso, froth some milk, and truly enjoy my iced latte. Plus, it doesn’t hurt that I save money by actually preferring to make my own coffee at home.

2. I try to incorporate mindfulness and meditation into my daily routine
I am by no means well-versed in practicing mindfulness or meditation, but it’s a small thing that I’ve started trying out. I will search Spotify for a quick five-minute meditation and do it while on a walk or relaxing at home. As far as practicing mindfulness, I make an effort to be more intentional about the things I do—and don’t do. I’ve also really worked on learning to shift my mindset when I need to. For example, if I’m getting in my head a lot or overthinking something that’s happening in my life, I remind myself that I have the power to choose how I approach and handle the situation.

3. I found physical activities I actually enjoy
During the spring of this year, I genuinely fell in love with going on long walks as a regular part of my routine. I learned that not only are there tons of health benefits of walking, but it also really helps to clear my mind and boost my overall energy. I take the time to listen to music or podcasts, and it is a great way for me to unplug and unwind from my day. Outside of walking, I also started taking tennis lessons and have truly been enjoying it as a new hobby. I’ve learned that finding forms of exercise that I actually enjoy is so much better for me than trying to force myself to go to a gym or do intense workouts that I dread.

4. I make it a rule to do one thing just for myself every Sunday
A lot of times, I find myself with a pretty severe case of the Sunday scaries. I tend to get overwhelmed and anxious, so over the summer I decided that in order to combat that, I should treat myself to something that’s just for me every Sunday. Some examples include:  ordering food from one of my favorite restaurants, going on a Target run for no specific reason, watching the sunrise or sunset, or popping some popcorn and watching an old favorite movie.

5. I started using a budgeting app
I put off actually budgeting my monthly spending for so long that the task felt far too overwhelming to start. I always figured that it would stress me out more than it would help, but after a few recommendations from friends, I decided to download an app that does it for me (I use Truebill). After using it for a few months, I can honestly say that it’s given me more peace of mind and helped me feel less anxious overall.

6. I take breaks from Netflix and my phone to read instead
Although I love watching Netflix and scrolling social media as much as the next gal, sometimes I find myself getting lost in mind-numbing binge sessions and TikTok black holes and need to take a break from my screens—especially when I spend all day working on one. I’ve always ebbed and flowed when it comes to how regularly I read (like reading seven books in a row and then not picking one up for months), but I’ve been in a consistent reading groove—mostly on my Kindle, which I am absolutely obsessed with—for quite some time now, and it’s been very enjoyable.

7. I cook a slightly more advanced recipe a few times per week
I’ve talked about it before, but I’ll say it again: I’ve never really been super into cooking, however over the past year or so I’ve started to experiment more in the kitchen. I actually find it extremely therapeutic to spend some time cooking a meal for myself, and it helps me to take a break and just focus on that for a little bit. I’ve made it a goal to make myself something that isn’t just a frozen Trader Joe’s meal (although I’ll never give those up) at least a couple times a week.

10 Easy Habits That Will Make You Healthier and Happier More

Let’s be honest: Who doesn’t have a crush on Ashley Graham? The supermodel and fashion icon slayed the cover of major fashion magazines like Sports Illustrated, redefined the fashion industry, wrote a best-selling book on body positivity, and has such a killer personality, her millions of Instagram followers think of her as their personal best friend. The best part about Ashley (yes, we are on a first name basis) is that she is known for so much more than her stunning lingerie line or for gracing the cover of the world’s biggest fashion magazines. She’s a body positivity activist who is redefining what self-care means.
Since Ashley is so open about how she takes care of herself to inspire her fans and followers to take care of themselves too, I had to investigate for myself to get all the secrets of her wellness routine. Besides her supermodel genes, Ashley has an undeniable glow, infectious confidence, and limitless energy (I mean, her workouts are tough). Basically, I would try just about anything to be a little more like Ashley Graham. I scoured interviews, YouTube videos, and her Instagram to find all the details of Ashley’s enviable (and relatable!) wellness routine to try for myself. Here’s what happened. 

Daily prayer
Ashley’s faith is a huge part of her life and she has credited it to helping her with everything from coping with fame to keeping her relationship strong. In an interview with Bustle, Ashley said she prays every morning and will have prayer nights where she’ll turn the lights off and pray out loud. “I pray out loud because my words have power, impact, and directness over my future,” she said. “It’s like making a vision board with your mouth.” OK, let’s unpack this because I don’t know much, but I know I absolutely need to try anything that’s “making a vision board for your mouth.” I’ve dabbled in meditation, but staying consistent with affirmations or manifestations has always been hard for me. 
For a week, I made an effort to do my version of prayer every morning, which, in most cases, looks like writing or meditating on a few things I’m thankful for and also what I hope to feel throughout the day. Before bed, I tried to make my routine as similar to Ashley’s prayer nights as possible by turning off the lights and saying things out loud like, “I love my life” or “I am worthy of reaching my dreams.” I’m going to be honest: Saying these things out loud was way out of my comfort zone (and my boyfriend thought I had officially lost it), but it was insanely powerful. IDK if I’ll always be Ashley-level confident enough to speak out loud my desires and prayers, but after trying it for a week, I totally get why she’s so badass.

Stretch or do some kind of movement
It’s no secret that Ashley is a workout addict. In addition to sharing her workouts consistently with her Instagram community and in interviews, she has a workout series on YouTube so you can work out with Ashley from the comfort of your own home (a true dream!). I found details of her intense and demanding workout routine on Insider, but TBH, I don’t have enough motivation to go that hard every day and don’t have enough knowledge, equipment, or skills to try kickboxing. So instead, I stuck to her advice to just stretch or do some kind of movement every single day. I always try to move my body in some way every day (as any good wellness editor would do), but the most impactful takeaway from my week living as Ashley Graham was the “why” behind exercise. 
When internet trolls left body shaming comments on a workout she shared on Instagram, Ashley responded, “Just for the record, I work out to stay healthy, feel good, get rid of jet lag, clear my head, show big girls we can move like the rest of ’em, stay flexible and strong, and give more energy. I don’t work out to loose [sic] weight or my curves—I love the skin I’m in.” Fitness often focuses on change, whether it’s losing fat by burning calories or toning up by strengthening muscles. I loved her perspective on exercise: It’s not really about change but rather a way to just maintain health and feel your best (no change necessary). Since then, I’ve stopped working out to be better, faster, stronger, or fitter. Instead, I’m working out to feel good in the moment. 

Be choosy about who you spend your time with
You are who you hang out with, and Ashley Graham knows it. “Bad company corrupts good character” is one of her go-to one liners because she is extremely intentional about who she surrounds herself with and how she spends her time. I’m a huge believer that we are the sum of the five people we surround ourselves with, but I don’t always act on it (read: I often get together with people who are boring or like to gossip because I don’t want to say no).
But this experiment made me think that Ashley wouldn’t be as confident as she seems if she was spending time with people who made her feel lesser than or wasting time with people who didn’t make her feel heard or happy. I don’t think some of us are born with confidence and other’s aren’t—I believe that we become confident when we have boundaries, practices, and relationships that make us feel good. Every time we make decisions to protect ourselves and live our best lives, we’re inherently telling ourselves what we deserve. So PSA to myself and all of you: Earn confidence by setting boundaries with people who aren’t serving you, and be choosy about who gets your time. 

Keep skincare simple
Finally a celebrity with (achievable) flawless skin who doesn’t spend thousands of dollars and hours a week on their complexion. As the relatable queen we know and love, Ashley likes to keep in simple when it comes to skincare (a quick wash, vitamin C serum, moisturizer, and SPF, to be exact). I love her reasoning that the body is already healing itself, so it doesn’t need much help (amen, Ashley!). I’ll be honest: I am not as cool when it comes to skincare.
What I wish was a low-maintenance routine is actually quite high-maintenance (like I have five to 10 steps morning and night). I pared down to the four simple steps Ashley swears by, and to my chagrin, my skin looked the same as it did with the much more complicated routine. Note to self: Sometimes simple is better. This was also a good reminder that while we often think of skincare as a pinnacle part of self-care, in reality, if a practice isn’t actually de-stressing you or making you happy, that’s not caring for yourself. If a 10-step skincare routine is your favorite way to relax and pamper yourself, fit it in every single day. But if you’d way rather spend your time (and money) on other ways to take care of yourself? Keep skincare simple (à la Ashley) and focus on what actually feels like self-care. 

Leave the phone out of the bedroom
And now for the hardest practice I had to do while living like Ashley Graham: Keeping the phone out of the bedroom. It was hard—and I also had to buy an old school alarm clock and TBH, I did not remember how to work it. “Ever since I interviewed Ariana Huffington for my podcast, Pretty Big Deal, I have not slept with my phone next to my bed,” she told SELF. Her baby monitor typically serves as her alarm clock (AKA she wakes up when baby Isaac wakes up), but since I have no baby or monitor (just a French Bulldog who sleeps hours longer than I do), an old school alarm clock from Amazon would have to do. I had way more time in the mornings when I didn’t check my texts and emails first thing (even five extra minutes makes a difference), but the biggest change was no social media before bed. I felt so much more calm, centered, and relaxed, and I swear I slept better. The old school alarm clock is here to stay. 

Talk to yourself in the mirror
You know someone as confident as Ashley has a self-love affirmation as part of their routine. She swears by repeating her affirmations to her reflection every morning or whenever she looks in the mirror. Yes, it’s weird to talk to yourself in the mirror, but Ashley said you “just have to get over it,” so I got over it. Specifically, Ashley says, “I love you, I’m bold, I am brilliant, I am beautiful, I am worthy of all,” so I started saying this phrase to myself whenever I looked in the mirror. Yes, it felt forced and awkward and silly, but it also felt kind of good.
After all, most of us look in the mirror and say things like “I hate this outfit,” “I need to lose weight,” or “Look at this fat roll.” Our minds form habits, so every time we look at our reflection, we think something bad out of habit. What if we changed the habit? What if we said “I love you” and “You’re perfect” instead of “You’re ugly” and “I wish you were different”? Would we be a little more confident, happy, and more like Ashley? Confidence is a skill, and Ashley Graham practices it every day, which means we can (and should) too.

The Verdict:
Even just thinking like Ashley Graham and trying a few of the practices from her wellness routine made me feel different. Maybe it was because I was pretending to live like a Sports Illustrated supermodel or maybe it was because I made self-confidence a practice instead of just something I wish I had more of, but I did feel a shift in my self-love. What I learned most about getting a little too obsessed with Ashley Graham for a week is that she puts her entire life on Instagram for 14 million followers and bares it all in skimpy bikinis on the cover of major magazines, but she still cares more about the way she feels than how she looks. “There’s no pressure to look good for people—I just want to feel good,” she told Forbes. We should all feel confident in our own skin and take care of ourselves as a gift instead of a punishment to our bodies. How you look is not an accomplishment, but loving your body unconditionally and helping other women love theirs too? Now that’s an accomplishment worthy of a magazine cover. 

I Tried Jennifer Aniston’s Self-Care Routine
here’s what happened More

Step aside, hoops and diamond studs—ear seeding may have just won the accessory game, and the best part is that they’re more of an ancient wellness practice for optimal health than an accessory trend that upgrades your OOTD (even though that’s true too). The internet may be buzzing about these tiny beads that are strategically placed around the ear (cartilage piercing, who?), but the practice has thousands of years to back up the claimed benefits.
When I first found out about ear seeding, they had me at “stylish ear accessories that can make you happier and healthier,” but if you need a little more info on what they are, how they work, and whether or not they’re worth it, I got you. I asked Gudrun Snyder, a doctor of East Asian acupuncture, traditional Chinese medicine expert, and founder of Moon Rabbit Acupuncture, to give me the details on all things ear seeding. Read on for a 101 guide to ear seeding and how to reap the benefits for yourself.

Meet the expert
Gudrun Snyder, D.Ac., MSAc, LAc
Doctor of East Asian Acupuncture
Dr. Snyder is the founder of Moon Rabbit Acupuncture in Chicago. Snyder instills a “whole body” approach to health and wellness that focuses on the body as an interconnected whole.

In this article

What is “Ear Seeding?”
While the practice of ear seeding has been blowing up on Instagram and in trendy wellness spas as of late, it’s a practice that has been used in wellness routines for thousands of years. “Ear seeding is a technique used in traditional Chinese medicine, which is a 3,000+ year-old system of health techniques that also uses acupuncture, herbal medicine, and other modalities to care for the mind and body,” Snyder explained. “The original ear seeds were seeds of the Vaccaria Plant (thus the name “Ear Seeding”), which is a plant that is native to Eurasia and was most often used with traditional acupuncture.”
So why stick “seeds” (today, everything from 24k gold to Swarovski crystals are used to add an element of style) on our ears? It’s a practice of acupressure, which is acupuncture’s less invasive sibling (and no, needles or piercings are not involved—the beads simply apply a light pressure you barely feel). There is said to be more than 200 pressure points in the ear that correlate with conditions throughout the entire body. When you place the bead in a specific spot, you’re triggering the nervous system to benefit various parts of the body that correlate with each tiny spot. “Like acupuncture, ear seeding works on the meridian system, which is a series of energetic pathways that are found throughout the body,” Snyder said. “Stimulating certain points on the ears will help with the flow of energy and restore balance in the body.”

What are the benefits of ear seeding?
According to TCM, every system of the body (digestive, respiratory, reproductive, hormonal, etc.) is energetically connected to pressure points on the ear, meaning activating those pressure points can provide everything from pain relief to less stress. Snyder explained that ear seeding is similar to auricular acupuncture (or ear acupuncture), which has been used for many benefits like decreased cortisol, less addiction cravings, better sleep, and healed pain. While many of Snyder’s clients get ear seeding to help ease anxiety and stress, she said that ear seeds are also a great way to help treat digestion issues, insomnia, weight issues, addiction, and chronic pain. They can work to benefit both the mind and body. 
While the results of ear seeding may not be as drastic as regular acupuncture appointments with a professional, many people use ear seeding as a way to extend benefits between acupuncture appointments. Better yet, ear seeding is a way for more people to get some of the benefits of acupuncture and acupressure at a cheaper cost from the comfort of their own home in a safe, effective, and even stylish way. 

Are there any possible risks?
Since ear seeds are essentially tiny beads that gently stick to the ear for light pressure, there are little to no risks, and you shouldn’t feel any pain. “Given that ear seeds do not puncture the skin, there are no long-term or serious risks with ear seeds,” Snyder said. “Even if you do place the ear seeds in the wrong area, the worst case scenario is that nothing happens.” However, any fabric, formula, or adhesive you put on the skin can cause allergy or sensitivity for some people. Snyder recommended if you do develop an irritation to ear seeds (like itchiness, redness, peeling, or pain), remove them as soon as you can and contact a doctor or dermatologist. To decrease the risk for irritation, quality matters—real gold and sensitive-skin friendly adhesive (like Snyder’s ear seeding kits) are less likely to cause irritation than plastic or metal. 

How long do the effects last?
Ear seeds typically stay on for three to seven days and will either naturally fall off on their own or can easily be pulled off. Just like most health practices, the results and length of effects depend on each individual body. “Some people are incredibly responsive to acupuncture and ear seeding, so they will likely see results the same day and the effect will last longer than those who may take a few applications to see a difference,” Snyder said. In other words, you may notice results the day of application or after a few days with the ear seeds on, and benefits can last during the days the ear seeds are on or even for weeks after. As with any other health practice and wellness routine, talk to your doctor or acupuncturist about the best practice for you and how long to leave ear seeds on. 

If you’re interested in trying ear seeding for yourself…
Talk to your doctor or acupuncturist to come up with a plan that’s best for you.
Snyder recommends ear seeding to her clients to either bridge the gap between acupuncture sessions or for clients who aren’t into acupuncture and would much rather go a non-invasive route, but talk to your acupuncturist to identify if ear seeding is right for you and what’s the best approach, plan, and pressure points based on your body, health concerns, and goals (individual kits will come with maps so you know where to place ear seeds based on your health goals as well). Ear seeding is also a great option if you are interested in acupressure but cannot visit an acupuncturist in person. Talk to your doctor about a plan that would be best for you, and if you have sensitive skin or are prone to irritation, check in with your dermatologist on what type of adhesion is best for you. 

Find an acupuncturist or brand that you trust for application.
Of course, the best results come from seeing professionals, so if you already have an acupuncturist or TCM doctor you trust, ask them about services or which brands they recommend. Since ear seeding is fairly easy to apply, you can also purchase an at-home kit to do it yourself, which will typically include instructions and tweezers to make application as easy as possible. Snyder warned to be wary of seeds or adhesive that are poor quality, as they may be less effective or cause skin irritation. Look for a brand with pure gold, Swarovski Crystal, or hypo-allergenic beads for the best results. 

Care for them properly.
If you are applying the ear seeds yourself, simply press each seed gently against your skin for 30 to 60 seconds in the desired location and take deep breaths for extra connection to the nervous system. “The best way to make your ear seeds last the longest is to apply them to a clean ear,” Snyder recommended. “This can be done by wiping your ear with an alcohol swab prior to application.” Snyder also suggested taking breaks in between applications, though they can be worn as often as possible. “Ear seeds can be applied as often as needed, but try switching sides to give your ear a break or leave at least one day between applications.”

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Please consult a doctor before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you read in this article.

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As someone who is used to staying up until early hours of the morning to write (it’s good for the creative process) and has been known to not eat dinner until 9 p.m., I am a self-proclaimed night owl at heart. I’ve always pictured “morning people” as those irritatingly chipper, yoga-at-sunrise-just-for-fun, birds-help-you-get-dressed-in-the-morning type of people. *Major eye roll.* But here’s the funny thing about becoming an adult: Unless you have a cool job like an entertainer on a cruise or a night-shift security guard (Night at the Museum style), you kind of have to become a morning person if you want to be as healthy, productive, and happy as possible.
I’ve been on a long quest to become said “morning person.” My quest is especially interesting because I live on the West Coast but my office is based in Chicago, which means my workday starts at 6:30 a.m. I had to get serious about becoming a morning person (like a real morning person) if I wanted to have a morning routine. And guess what? With a few tips, tricks, and early morning hacks, it happened. And if it happened to me, it can happen to you. So here are nine ways you (yes, you!) can become a morning person without having to fake it.

1. Create a ritual you look forward to (even if that means waking up earlier than you need to)
Not all of us can be the wake-up-and-workout type of people. If the thought of 50 squats or a yoga flow gets you pumped to get up and going, more power to you. But if you’re not the kind of person who gets excited for exercise, don’t force yourself into it first thing in the morning. You’ll get up much earlier and easier when you’re getting up for something you’re looking forward to the night before. My ritual consists of a cup of coffee, telling Alexa to play French café music, and reading for 20 minutes. But if French music doesn’t relax you and coffee isn’t your thing, don’t do my ritual—find your own. What’s something that centers you, inspires you, or gets you excited? Is it 20 minutes of meditation, taking your time to cook a nourishing breakfast, or a 10-step skincare routine? Rearrange the way you plan your mornings so that they’re not spent rushing out the door with a smoothie to-go but instead an entire ritual that you look forward to the night before.

2. Streamline your morning routine
In order to make extra room for all the good things you will look forward to, take care of all the things you won’t look forward to the night before. Make a list of every little thing you do in the morning that doesn’t bring you joy. Is there any way you can do these things the night before or at least do some prep work so it takes less time tomorrow? For example, make your lunch, clean the kitchen, get gas for your car, pack your gym bag, and lay out your outfit before your head even hits the pillow. Do everything you can to make sure you wake up every morning feeling prepared, calm, and ready for the day.

3. Go to sleep five minutes earlier each night
So you know you need seven to nine hours of sleep a night, but how many of us are actually getting seven to nine hours of sleep every night? The honest answer: not many. Of course you will struggle to wake up if your body needs more sleep. While an earlier wake-up time is the goal, in order to feel your best, you still need to reach those seven to nine hours. To train your body, start by getting into bed five minutes earlier. The next night, get into bed five minutes earlier than that. In just two weeks, you’ll be getting into bed over an hour earlier. Not only will it seamlessly adjust your body so you’re not lying in bed awake, but for those of you who are thinking, “I don’t have time to go to bed earlier!”, you’ll realize you actually do. Everybody has five minutes to spare. 

4. Get natural light right away
The first step after your alarm goes off should be to open your curtains or blinds so you’re getting light right away. Sunshine isn’t just a cheery way to start a new day; it’s a physiological need to wake up and feel energized. According to Sleep Advisor, sunlight tells the body to suppress melatonin, or the chemical that makes us fall asleep. In other words, natural light tells your body that it’s time to wake up even better than a cup of coffee can. If you’re waking up earlier than the sun or don’t have access to natural light first thing in the morning, try a wake-up light alarm clock that mimics the sunrise. Take “rise and shine” seriously, people! 

5. Make it a habit
Habits make change possible because they free our minds from decision making. In other words, morning people don’t think about getting up early, they just do. So don’t just set your alarm and hope for the best; know that early rising takes time to become a habit, and put in the work for a couple of weeks or until your body is used to the early wake-up call. As tempting as it may be to sleep in on weekends, try to wake up within an hour of your weekday wake-up time, at least while your body’s getting used to it. Use apps like Streaks to hold you accountable and help you make early rising a habit.

6. Try “inverted snoozing”
“Inverted snoozing” is kind of like playing a mind game on yourself. While it may sound silly, this technique has been the only thing to effectively break my snooze button habit. The trick is that you actually do hit the snooze button, but you don’t keep sleeping. For nine minutes (one snooze cycle), I do everything I can to not go back to sleep: brush my teeth, open the blinds, drink water, make a cup of coffee, etc. The trick is that I tell myself that once the snooze cycle ends, I actually can go back to sleep if I’m still tired. However, nine minutes of activity is more than enough time to tell the body to wake up. I’ve never felt the need to go back to sleep after the nine minutes are up, but having a fixed milestone (nine minutes) feels much easier than willing myself to wake up for the whole day.

7. Don’t check your phone or computer for 30 minutes after waking up
My typical morning goes like this: I groggily shut off my alarm clock, lay in bed for approximately 60 seconds while internally complaining that nap time isn’t a thing for adults too, and then grab my phone and scroll through Instagram for five to 10 minutes (or until I can will my tired body to get out of bed). Starting your day off with a scroll through social media instills in your mind that you’re already missing out on something. Plus, that’s approximately 10 minutes (more like 20, if we’re being honest) that I could spend doing something good for me. Break yourself of your phone habit by not checking texts, calls, or even emails until at least 30 minutes after waking. If it’s too hard to resist, keep your phone in a different room and use an actual alarm clock to wake you up.

8. Work on saying “no”
Ah, the mythical work-life balance: It’s an age-old conundrum that few claim to achieve and most struggle to find. But no one said balancing your well-being with professional and personal responsibilities would be easy. The truth is that getting enough sleep and feeling good the next morning requires mastering the art of saying “no.” If your roommate presses you to watch another episode of Love Island or your boss assigns you a last-minute project that will take you all night, don’t people-please your way out of your chance at better sleep. Of course, there will be the nights that are worth losing sleep for (life is about enjoyment, after all), but don’t stay up until midnight watching TV because you don’t want to say no to your roommate, and try suggesting to your boss that you’ll do better on the project the following day when you’ve had ample time to recharge.

9. Schedule more things in your week that you look forward to
Your appointment book or weekly calendar might be reserved for work meetings and doctor’s appointments, but start scheduling in things you’re excited about and can look forward to all week long. Honor and respect those “appointments” as you would everything else in your calendar because they’re actually just as important. Have at least one thing scheduled every day that you look forward to, whether it’s after-work drinks with coworkers, a fun Zumba class, or a packed lunch you’re especially excited to eat. Don’t go through every day following the same routine and going through the motions and to-do lists. The simplest way to get yourself out of bed: Give yourself a reason to get out of bed.

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