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      How I got my job as… Founder of this bespoke multi-wellness space in Dubai

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      Welcome to the Emirates Woman weekly series ‘How I got my job as…’ where we speak to some incredible entrepreneurs and businesswomen both based in the UAE and globally to find out about their career paths that led them to where they are now; what their daily routines look like; the advice they’d give to those starting out; and the hurdles they’ve had to overcome.
      This week we chat with CEO & Founder of Blended Wellness and Partner & Creative Director, Solutions Leisure Group, Dominique Laird. The group is a pioneer of the approachable dining, nightlife and entertainment scene, creating the moments people live for, from day to night. With brands such as STK, ULA, En Fuego, Asia Asia and more, the portfolio has expanded over the years and it continues to grow.
      The multi-wellness destination, Blended, combines fitness with a host of pampering options, making it a one-stop for all your self-care needs. Founded by Laird, the concept began with her vision to redefine the meaning of beauty standards in the region. She wanted to create a space where individuals can feel at home and focus on improving their own self-care needs. With a more medical approach to aesthetics, this venue offers an extensive array of cutting-edge treatments such as botox, fillers, threads, or even an IV Drip to boost energy levels.
      To delve more into her journey as an entrepreneur, Emirates Woman sat down with Laird to see how it all began.
      What was your favourite subject at school?
      From an early age, I resonated towards ways I could express myself creatively. Whether that be picking up a sketch pad, stitching a Barbie fashion line or choreographing musicals before bedtime. At school, art was the subject I looked forward to, the freedom within the curriculum was unlike math, science and history. It gave room for artistic license, with little to no incorrect answers. I was drawn to opportunities that celebrated individuality, where your work was almost incomparable to others. Art made me happy. Being creative felt natural, it felt easy.
      What was your first job?
      My first work experience was at Toni & Guy. My cousin, Samantha, was head colourist and managed to get me a junior position. I loved working in an environment where the team’s main priority was to make people feel good.Through skill and creativity the team changed people’s mood for the better. Adding value with each swish of a comb.
      What brought you to Dubai?
      Following my passion for creativity and arts, at 16 I moved to London to train in musical theater on a full scholarship. Dancing made me feel alive, without judgment. Expressing emotions through movement felt more natural to me than speech. Classes lead to shows, castings lead to tv and theater. Teaching turned into Contracts, contracts turned into travelling the world and landed me in Spain, Greece and eventually Egypt, where I ran the entertainment for the global music brand, Ministry of sound for Solutions Group. Still wanting to feed my creative need on multiple levels, throughout my career as a performer, I became a professional hair and makeup artist, which gradually combined itself with avant-garde editorial creation and conceptual design for stage and catwalk. I was happily blending all my skills together, building my portfolio with not only performance, but with design and creative direction. My job role today, Group Creative Director of Solutions Group, combines my love of Art, entertainment and design. I am lucky enough to lean on my creative energy to develop concepts, brands, interior design, entertainment, production and all the fun elements in between.

      What inspired you to enter the wellness space?
      Although performing was my passion, it fast-became my downfall. Unobtainable, unsustainable beauty standards became something I very quickly obsessed with. The place where I found the most peace, quickly became a cage of self-hate and disappointment. I was trapped in a very dark place for what seemed like an eternity. After 10 years, both my body and mind were failing to sustain a normal level of daily activity. After accepting the need for change and admitting to myself that I controlled my own happiness, I started the journey of recovery, the same one I walk today. I quickly developed a very good understanding of the importance of self-love and mindfulness. I channeled every ounce of my being into wellness and celebrating individuality in others and myself. Wellness isn’t just a word. It’s a mindset, a lifestyle, an all-encompassing journey that everyone deserves. When the opportunity arose to create a space for people to experience and benefit from multiple aspects of wellness in a single space, I wasn’t going to shy away.
      What are the key elements of your role?
      I don’t have a role within Blended Wellness, I have a goal. I aspire to provide support, knowledge and guidance. To offer experiences and events that inspire and celebrate as many people as physically possible. I aim to provide result driven wellness treatments, services and activities that empower and elevate the mind, body and soul. I want to make a difference to how my guests feel. I want them to know, they are worth it. Every single day.
      Talk us through your daily routine.
      Get up, get dressed, get at it. Every morning starts with a sleepy coffee and a small struggle to prize myself into my gym gear. I work out every day, not only for the physical benefit, but the mental clarity and strength it provides. I don’t negotiate with myself. Mind over matter. Something my partner, Paul, and myself firmly believe in. My days are fast-paced, multilayered and far from straight forward. I am organised chaos, always running towards a deadline, deciphering a 4am idea or juggling a new build project. I split my time between being a very busy Creative Director for Solutions Group with my CEO role for Blended Wellness – both, I absolutely adore.

      What advice do you have for anyone looking to follow in the same footsteps?
      Don’t follow in anyone’s footsteps. Your journey is your own. Find your passion, figure out what it is you are truly good at. Everyone has something that lights them up, just figure out what yours is and run with it. Don’t let pride or the fear of failure dictate the direction you walk. Choose your path and stick to it, relentlessly.
      What is the best piece of advice you ever received?
      Speak to yourself with kindness. Treat yourself with respect. Look at your reflection and acknowledge you are one of a kind. Nobody is you.

      And what is the worst?
      I make a conscious decision to forget negative or hurtful advice or opinions. Holding onto words that fail to resonate or benefit me have no place in my mind.
      What has been the biggest challenge you had to overcome?
      Cultivating an acceptance of who I was and how I wanted to feel. Battling through the pain and sadness in order to truly believe I was worthy and deserving of experiencing self love.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @dominiquelaird More

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      Get your creative juices flowing with 8 of these hotspots in Dubai

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      Life

      by Sarah Joseph
      3 hours ago

      If you’re stuck in the rut of the same routine every morning and need a break to get those creative juices flowing, we’re here to help.
      From stimulating discussions on though-provoking subjects to art galleries showcasing the world of notable artists, Dubai is never short of venues to feel rejuvenated.
      Whether you’re an art fanatic or enjoy taking part in various workshops, there’s enough and more to ensure, your skills are used and you can learn from the experts to simply take a break from your phone.
      So, to revamp your daily routine, here are the editor-approved creative spots to visit with exclusive programmes this month.
      TODA

      TODA is the UAE’s first 360° hub that strives to enrich the cultural landscape, combining art & technology. From classical masterpieces to various digital shows and wellness sessions, guests can art like never before with its various interpretations. This July, visitors can immerse themselves into the captivating world of traditional Japanese art, where stunning visuals come to life as the untold story of Van Gogh unfolds. To complement the experience, visitors can also partake in different traditional Japanese customs, including tea tasting, Ikebana masterclasses (the art of flower arrangement), and Haiku learning (a form of Japanese poetry). Located at Souk Madinat, Jumeirah, the ticket prices range from Dhs72 to Dhs350.
      For more information visit toda.ae
      Cinema Akil

      The fully-fledged arthouse cinema brings people from all around the world together to enjoy films ranging from classics to regional films. Being the GCC’s first arthouse cinema, it aims to create awareness and interest in film and the cinematic arts. Having opened its first permanent location in Al Quoz, Dubai, this platform showcases directors and filmmakers across the decades. It’s located in Warehouse 68. Ticket prices start at Dhs50 exclusive of VAT and can be purchased online, with movies focused on different themes each month. During the month of July until September 14, 2023, Cinema Akil is proudly showing 10 films of the most “Americanitalian” of all directors, Martin Scorsese. For a snack break, Project Chaiwala serves a variety of teas including their signature and Karak along with other dishes to indulge in during the show.
      For more information visit cinemaakil.com
      The Jam Jar

      If you want to unleash your inner Picasso, this is the place to visit. By contributing to Dubai’s art scene, The Jam Jar is a community arts space that engages audiences, promotes local artists, and supports the development of Dubai’s art scene through extensive art programmes, community projects and educational initiatives. By building a bridge between arts and education, this multi-functional space offers the region’s first DIY painting studio, which is accessible to people across different ages. It’s open from Monday to Thursday 10am to 7pm, Friday from 2pm to 8pm and Saturday from 10am to 7pm and is located in Unit H74. Canvas’ start at Dhs100 for the small one with supplies such as paintbrushes and paints to ensure visitors can embark on a creative journey as they switch off and paint.
      For more information visit thejamjardubai.com
      Jameel Arts Centre

      This independent institution is dedicated to exhibiting contemporary art. Positioned as a new creative destination in the city, and a hub for educational initiatives and cultural events, Jameel Arts Centre includes an open-access research library dedicated to artists and cultural movements of the Arab world, plus project and commissions spaces, a roof-top terrace, writer’s studio, members’ lounge, a chic café known as Teible along with a sculpture park.
      For more information visit jameelartscenter.org
      The Mud House

      Whether you’re an absolute beginner or a seasoned potter, there’s no end to pottery making at this one-of-a-kind studio. The experienced staff will take visitors through each step from centering and wedging to pulling and trimming for the wheel throwing class and they will guide you through each step of the process, from Pinching and Coiling to Slab Building and Slump Molding for the hand building class. Located in Warehouse No. 2 in Al Quoz Industrial 3, behind Dubai Garden Centre, it’s open from Tuesday 2pm to 8pm, Wednesday to Sunday 10am to 8pm and is closed on Monday. Prices for one single session start at Dhs210 per person.
      For more information visit mudhousestudio.com
      Paus; Wellness + Community

      This quaint wellness space offers a series of stimulation sessions on different thought-provoking topics each month. Known as Matcha Mornings and Chai Chats, guests can engage in conversations with different individuals to expand their understanding on each topic. This month, guests can explore the intriguing topic: ‘Optimist or Realist: Shaping Perspectives on Life’ on July 27, from 8-9pm and delve into the topic: ‘Ignorance is Bliss: Unveiling the Role of Ignorance in Personal Growth’ on on July 30, from 11am to 12pm. Each session is priced at Dhs35 per person and can be booked online along with a complimentary matcha.
      For more information visit pausdxb.com
      Oo La La

      In the mood for creating your own fragrance? Use the Oo Fragrance Table to select ingredients and build up your own fragrance formula. 1000’s unique olfactory combinations can be crafted. From workshops to collaborations with luxury fashion brands, Oo La Lab hosts several sensorial workshop sessions for people to enjoy with friends, family or even alone. Located in Warehouse 58, it’s open from Wednesday to Sunday 12pm to 7pm. The candle mixology workshops are priced at Dhs400 per person and the fragrance design and mixology group session is priced at Dhs400.
      For more information visit oola-lab.com
      ICD Brookfield

      For a glimpse into the eclectic artwork of Palestinian-American artist Lena Kassicieh, , ICD Brookfield Place will be hosting a series of pop-up events in collaboration with its restaurants. Guests can immerse themselves in a world of colour, enchantment and joyful visuals as Kassicieh’s masterpieces take centrer stage. To celebrate this extraordinary art exhibition participants such as Josette, Lulu & The Beanstalk and La Niña will be featured as a pop-up space offering a unique and fun F&B experience along with summer inspired games. The unforgettable experience is hosted at Josette on July 27, 2023 from 6pm onwards, August 3, 2023 at Lulu & the Beanstalk from 6pm onwards and at La Niña on August 10 from 6:00PM onwards. All walk-ins are accepted and no prior booking is required.
      For more information visit ICDbrookfieldplace.com
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @mi_micher More

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      in health and weelbeing

      Healthy Women Swear This “Rule” Is the Best-Kept Secret for Optimal Nutrition

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      If there’s one thing we’ve learned from diet culture, it’s that restricting your favorite foods or swearing off certain food groups altogether (FYI, carbs are not the enemy) is not the answer to eating healthier, losing weight, getting in shape, or feeling better. In the dieting world where detoxes and quick fixes often prevail, we’ve been conditioned to go to extremes to achieve said goals and look a certain way. ICYMI, diets are not sustainable, and definitely not any fun. 
      In contrast, the 80/20 style of eating is touted to be in it for the long haul. A flexible approach to eating, the 80/20 diet or rule’s MO is simple: Nosh on nutrient-dense foods 80 percent of the time and enjoy less nutritious eats the remaining 20 percent. Translation: You can have your cake and eat it too—just make sure you have it alongside some fruits and veggies. So, how exactly do you practice the 80/20 diet, and is it worth trying? Keep reading to find out what registered dietitians have to say. 
       

      In this article

       
      What is the 80/20 Rule?
      A healthy, well-balanced diet makes room for all foods—including indulgences (AKA foods that bring you joy). With the 80/20 eating plan, you can indulge in pizza night or National Ice Cream Day (nothing is off the table!) and still feel your best because you’re filling your plate with whole grains, lean proteins, fruits, vegetables, and healthy fats the majority of the time. You could call it the antidote to fad diets.
      “The 80/20 rule, also known as the 80/20 diet, is a flexible approach to eating that emphasizes balance and moderation,” explained Barbara Kovalenko, a registered dietitian and nutrition consultant at Lasta. “It suggests that 80% of your diet should consist of nutritious, whole foods, while allowing for 20% flexibility to enjoy indulgent or less nutritious foods. The goal is to create a sustainable eating habit that doesn’t require you to completely cut out foods you love, but rather encourages overall balanced eating.” “The remaining 20% allows flexibility for enjoying foods that may not be as nutritious, but are satisfying or enjoyable to you,” agreed Chrissy Arsenault, MBA, RDN, a registered dietitian at Athletic Muscle. “It can include treats, desserts, or occasional indulgences that you might otherwise restrict in a more rigid diet.” 
       
      How can I put it into practice?
      The jury is still out on what a “healthy diet” really means because there’s no one-size-fits-all diet—it looks different to every single person. The 80/20 rule can be effective because it’s adaptable and completely open to interpretation. After all, we each have our personal food preferences and go-to indulgences, whether it be peanut butter cups (it’s me, hi), potato chips, or your grandma’s famous lasagna. According to Johna Burdeos, a registered dietitian, the most important thing is to do what works for you that you can stick to. That said, she provided general tips for adopting the 80/20 diet:

      Focusing on adding in foods that make you feel good
      Focus on eating plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are nutrient-dense, so they will help you feel full and satisfied without overeating (read: focus on adding nutritious foods, rather than subtracting less nutritious foods). Choose lean protein sources, such as fish, chicken, eggs, and legumes (i.e. beans, lentils, and chickpeas). These foods are high in protein, which is critical for hormonal health, building and repairing muscles, and many more functions in the body.

      Decide what indulgences are worth having
      While other non-sustainable (and harmful) diets may claim you need to ditch indulgences, the 80/2o principle instead views indulgences as a key part of a healthy diet and encourages you to be mindful about which foods genuinely bring you happiness versus what you may be eating out of mindlessness or habit. Maybe you decide to stop buying potato chips and Oreos at the grocery store so you fuel your body with foods that help you feel good throughout the week, and then enjoy your favorite pasta and chocolate cake when you eat out on Friday night.
      Or maybe your daily scoop of ice cream is a major source of joy, so you know to load up on fruits, veggies, clean proteins, and whole grains throughout the day so your body can feel its best. There are less nutritious foods that we use out of habit or to self-soothe, and then there are less nutritious foods that bring us so much joy and help us celebrate life. It is up to you to decide which foods fall into each category for you, and what foods (both nutritious and less nutritious) are a part of your best life. 

      Enjoy (all) of your food
      The key to making 80/20 work for you is to do so without restriction and without glorifying or villainizing any foods. It does not mean you force yourself to eat bland food for 80% of your life in order to “earn” the food you love. 80/20 is simply a mindset reframe that you can fully enjoy your birthday cake, a weekly glass of wine with friends, or your favorite Sunday takeout dinner and still have a “healthy diet.” But that doesn’t mean when you’re not “indulging,” you shouldn’t be enjoying. Instead of forcing yourself to eat boring salads or bland protein and veggies, experiment with healthier versions of foods you love (think: chickpea pasta, flavorful stews, sushi bowls, etc.) and add flavor with spices, herbs, and homemade sauces. Bottom line: You deserve to enjoy all your food, no matter if it’s categorized in the 80% or 20%. 

      Make a plan that works for you
      We’re typically wary of numbers when it comes to nutrition (tracking calories is so 2015, thank god), but 80/20 is not meant to be something you rigorously track. You don’t need to measure out a week’s worth of food to make sure that exactly 80% is nutritious or you’re limiting indulgences to exactly 20% of your diet. Instead, you can use it as a general frame of reference to know that you can indulge and fully enjoy foods you love because you’re filling your body with nutrients that make you feel amazing most of the time.
      Every person’s version of 80/20 may look different. Arsenault explains that it could mean four out of five daily meals or snacks being more nutrient-dense with a daily “treat,” eating nutrient-focused on weekdays and indulging a little more on the weekends, or being mindful of eating more fruits, veggies, and nutrient-dense whole foods when you know you’re going to indulge a little more like on a vacation. Apply the 80/20 mindset to however it works best in your life, knowing that the end goal is to live a balanced lifestyle where your body and joy are both prioritized. 

      What are the benefits?
      It encourages balance
      Step aside, engrained food rules. “The 80/20 ‘diet’ promotes a balanced approach to eating by allowing for flexibility and moderation,” Arsenault said. “It can help prevent feelings of deprivation or the sense of being on a restrictive diet, which can be difficult to sustain long-term.” Bottom line: Any and all foods are welcome in moderation. The 80/20 non-diet “diet” offers a framework that provides the structure for a healthier eating plan but with freedom from restrictions and rules. “Allowing occasional indulgences can help maintain a positive relationship with food and prevent feelings of guilt or shame,” Arsenault affirmed. Kovalenko agreed, explaining that the 80/20 way of eating can reduce the likelihood of restrictive behaviors or disordered eating patterns. 

      It’s actually sustainable long-term
      Depriving yourself of “bad” foods or foods you love is a recipe for disaster (read: excessive cravings, overeating, or binge eating). Plus, deeming certain foods off-limits over an extended period of time is unfeasible and can be detrimental to your health. The good news? “The 80/20 rule is often seen as a more sustainable approach compared to strict or extreme diets where you stop following it after 1-2 weeks,” Arsenault conveyed. “It recognizes that it’s unrealistic to completely avoid all ‘unhealthy’ foods, and by incorporating them in moderation, it becomes easier to stick to a healthy eating plan over time. This creates more of a sustainable habit that you can maintain.” Unlike many other eating plans that have servings, macronutrients, or calories to count (which are unsustainable at best, but potentially harmful), the 80/20 rule is less rigid and more about doing what feels right to you.

      It can improve your overall health and make you feel better
      Because the 80/20 rule calls for eating mainly whole, nutrient-rich foods, you may notice other perks besides feeling free from restrictive diet rules. “Eating nutritious foods can give you more energy, improve your mood, and help you sleep better,” Burdeos said. But also, joy is a nutrient too. According to US News & World Report, we have better digestion, nutrient absorption, and less of a tendency to overeat when we’re eating food we enjoy. As registered dietician, Brigitte Zeitlin told Well+Good, “Food is nourishment in a lot of different ways…it also nourishes our soul, and we should be eating foods we like, foods that feel good to us.” 80/20 allows for the benefits that come with enjoying your food without deprivation and filling your body with a variety of nutrients–both of which are necessary for optimal health.
       
      Are there any potential downsides?
      While the 80/20 approach to eating clearly has bragging rights, it does come with some potential drawbacks. “It may lack structure for some people,” Burdeos noted. “It can be hard to define what ‘healthy’ and ‘unhealthy’ foods are. What is considered healthy for one person may not be healthy for another. So it is important to be mindful of your own individual needs and goals when following the 80/20 diet.” Arsenault also alluded to its vagueness: “The 80/20 rule is a general guideline, and the specific ratio may vary from person to person,” she stated. “Some individuals may find it challenging to accurately measure the exact percentages, leading to potential inconsistencies or overindulgence.” In other words, because the percentages are ambiguous, it can lead to obsessing over the numbers and restrictions. And who wants to be doing the math all the time? Focus on relishing in the foods you love, not getting the proportion down perfectly. 
      Then there’s the risk of overeating. While the 20% allowance for indulgences is intended to be moderate, Kovalenko acknowledged that the flexibility may lead to overconsumption of less nutritious foods, which can hinder progress toward health goals. “It’s essential to maintain portion control and make mindful choices within the 20% flexibility,” Kovalenko advised. “Additionally, those with specific health conditions or dietary restrictions may need to modify the ratio or approach to suit their needs.”
      Lastly, while the 80/20 mindset is meant to be a freeing practice, Arsenault explained that many people fall into the trap of demonizing foods as “bad” when practicing the 80/20 rule: “While designed to be balanced, many people end up labeling food as either ‘good’ or ‘bad,’ thus establishing guilt whenever they eat the ‘bad’ foods. No food is inherently bad—and it’s all about balance.” Instead of thinking of the 80% for “good” foods and 20% for “bad,” know that all foods are equally important for different purposes and are intended to be part of a healthy diet. 

      Please consult a doctor or a registered dietitian before beginning any regimen. 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 have read in this article.

      Gentle Nutrition: The Non-Diet Approach to Optimal Health and Happiness More

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      100+ Affirmations For Women

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      Words hold power, which is probably why positive self-affirmations are so effective. Introduced by the ancient Hindus and Buddhists and again in the 17th century by French philosopher Rene Descartes—who famously quoted “I think, therefore I am”—repeating positive statements to yourself is nothing new. In fact, science has shown that using affirmations in your daily life can shift your mindset, boost self-esteem, and change your perspective for the better. We’ve rounded up over 100 positive affirmations for women from all walks of life. Pick your favorite and repeat it to yourself daily, write down a few that resonate with you, or bookmark this page and turn to it as needed. Whatever you decide, these affirmations will help you feel empowered and stop negative self-talk once and for all.

      100+ Affirmations for Women
      Positive Affirmations
      Everyone has off days; it’s part of being human. However, these positive, daily affirmations will help you lead a happy life full of positive energy, and even the most trying times will be no match for you.

      I have a strong will and can do anything I put my mind to.
      I am full of confidence, and everyone around me can feel that.
      I am who I am, and I love myself for it.
      I believe in the woman I’m becoming.
      My inner strength is invincible.
      I have the ability to do great things.
      I have everything I need to succeed.
      I attract happiness into my life.
      I am powerful and fearless.
      I am a strong and confident woman.
      My life is beautiful, and I’m grateful for all that I have.
      There is nothing I can’t accomplish.
      I have enough. I do enough. I am enough.
      I am amazing and capable of far more than I realize.
      I believe in myself.
      I don’t have to be perfect all the time.
      Every day is a fresh start.
      I can make a difference.
      My thoughts and ideas matter because I matter.
      I add value to the world.
      I am beautiful, powerful, and talented.
      The world is filled with endless opportunities for me.
      My contributions are unique and meaningful.
      I am confident in my sexuality.
      I empower myself and all the women in the world.
      I commit to living a joyful and happy life.
      No one can dull my sparkle.
      I have what it takes to make my dreams come true.
      I am unstoppable.
      The universe has my back, always.
      I am open and ready to learn.
      I have the power to stand up for what I believe in.
      Every challenge is an opportunity to grow and improve.
      I acknowledge my self-worth.
      I am living my best life.

      Morning Affirmations
      Your mornings set the tone for the day. Make it a habit to repeat these to yourself first thing, and grant yourself the gift of an amazing day ahead.

      Today, I choose happiness.
      I create my reality.
      I am confident and capable.
      The world is my oyster.
      Today, I release all fear and doubt.
      I embrace my best self today.
      It’s OK to make mistakes.
      My mind is clear and focused.
      I have slept well, and I am ready to tackle the day.
      I am too determined to be defeated.
      My cup is overflowing with abundance.
      Everything I need comes to me easily and effortlessly.
      I can do anything, but I can’t do everything.
      I will accomplish my goals today.
      My goal is possible.
      I am on the path that is meant for me.
      I will be present in every moment.
      Everything is temporary.
      All I need is within me.
      I am the best source of my own motivation.
      I choose my attitude.
      I will be present in every moment.

      Affirmations for Health
      Health is wealth. But with crazy schedules and chaos, it’s easy to let taking care of your physical and mental health fall on the back burner—until now. With these positive affirmations for optimal health, you’ll feel stronger, more body positive, and shower yourself regularly with unconditional love.

      My body is a temple, and I treat it with love.
      I am perfect and complete exactly as I am.
      I love my body as it is.
      Self-care is a necessity, not a luxury.
      I will look after myself.
      I am beautiful.
      There is no reason to compare myself to others.
      I am grateful for my body and all it has done for me.
      I am comfortable in my own skin.
      My body is capable of incredible things.
      I listen to my body and give it what it needs.
      I nourish my body with food and exercise.
      I take care of both my body and mind.
      I’m feeling better each day.
      I am happy and healthy.
      I eat a balanced diet.
      My body is powerful.
      My mind and body are in harmony.
      I have so much energy.
      I commit myself entirely to feeling good.
      My mind is strong and disciplined.
      I am attracting positive people and circumstances into my life.
      Being confident comes naturally to me.
      I love myself unconditionally.

      Affirmations for Healing
      In moments of doubt and questioning your self-worth, turn to these affirmations to ground yourself in the present and remind yourself that you have conquered everything you’ve ever faced.

      I am worthy of love.
      I am healing.
      Even on my weakest days, I get a little bit stronger.
      I am a whole person; I complete myself.
      When struggling, I grant myself grace and compassion.
      I made the right decision.
      Change is hard, but I can do this.
      I deserve to experience joy and laughter.
      Life is full of magic.
      It will get better.
      All is well.
      I trust my judgment.
      I choose joy over sorrow.
      I am in control of my own safety now.
      My intuition is a helpful guide.
      I will always do my best, and that is enough.
      I am surrounded by people who uplift and want the best for me.
      My home should be a haven of peace, warmth, and safety.
      There is nothing wrong with me. I am not broken in any way, shape, or form.
      My past does not define me.
      I am in control of my own story.
      I forgive myself.

      Affirmations for Dating
      These love affirmations will help you cultivate and strengthen the relationship you have with yourself, and if you want a partner, they’ll help attract the right one into your life.

      I am open to love, and I attract my ideal partner.
      Being in my own company is fulfilling and important.
      I love myself.
      I am not alone; I am surrounded by people who love me.
      The right person will come at the right time.
      I don’t chase; I attract what is meant for me.
      The most important relationship is the one I have with myself.
      I complete myself.
      I answer to no one but myself.
      Being single does not make me less than.
      My life is full of endless opportunities I am free to choose.
      I have freedom.
      I love my own company.
      Dabbling in new hobbies is right at my fingertips.
      Being in a relationship does not equal happiness.
      Being single is not the same as being alone.
      Every day, I will practice the art of self-love.
      I am 100% responsible for my own happiness.
      I don’t have to change myself for anyone else.

      Affirmations for When You’re Struggling
      Use these affirmations to embrace your power and remind yourself just how capable you are day in and day out.

      One day at a time.
      I am stronger than I know.
      My actions are the one thing I can control.
      I am on a good path.
      I wake up every day with courage.
      My life is a gift.
      I decide who I become.
      I am stronger than whatever life throws my way.
      I have the strength to keep going.
      I can and I will.
      Amazing things are coming my way.
      I like who I’m becoming.
      I am changing my life.
      Negative thoughts will not get me down.
      What I do today creates a better tomorrow.
      I can do this. I won’t give up.
      I have the courage to say “no.”
      Every day is a blessing.
      I can change my story.
      I am willing to work on myself.
      Everything will be OK.
      My bravery shines in everything I do.
      Life is tough, but I’m tougher.

      200+ Affirmations For Anxiety More

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      in health and weelbeing

      Morning Routine Hacks for Better Digestion Throughout the Entire Day

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      Despite what #GutTok may have you believe, you don’t have to down olive oil shots, nosh on stewed apples, and graze on papaya seeds for the sake of digestive health and beating dreaded bloat. Sure, optimizing gut health is where it’s at, and hot girls have IBS, but the reality is there are no quick fixes or cure-alls to GI issues, even if said olive oil elixir worked for your favorite TikToker (I would know—I’ve had too many digestive drama episodes to count). Instead, start your morning off on the right foot with a few simple habits that can translate to a bright-eyed and bushy-tailed day with only one main objective: a happy gut. I asked dieticians and gastroenterologists for the top morning practices that are (actually) essential for boosting gut health and digestion.
       
      1. Drink water first thing
      Staying hydrated is vital for optimizing your skin, digestion, hormone balance, sleep quality, and mood, so why wouldn’t you kick off your morning with a tall glass of warm lemon water to jump-start the digestion process? “Drinking a glass of water first thing in the morning helps flush out toxins and supports morning bowel movements,” described Tanya Mezher, MS, RD, CDN, Lead Functional Practitioner at Malla.
      If you still need convincing, sip on this: “The most abundant molecule in the cells lining your digestive tract is water, accounting for 70 percent or more of total cell mass,” conveyed Dr. Lance Uradomo, M.D., M.P.H., an interventional gastroenterologist at City of Hope Orange County Lennar Foundation Cancer Center. “Water is crucial for those cells to function properly and for your gut to digest food easily.” So before you reach for your morning cup of joe or bite into your breakfast, wake up and hydrate your body with some H2O. For overachievers, the addition of lemon also helps fight indigestion, heartburn, bloating, constipation, and gas formation. 
       
      2. Prioritize breakfast and make it your largest meal of the day
      They say breakfast is the most important meal of the day, and when it comes to your gut, it’s true. “Because of the body’s circadian rhythm, we create less stomach acid later in the evening when the sun is down, so when we eat larger meals at night, we might not be able to optimally digest these meals,” explained Paulina Lee, MSHS, RD, LD, a gut health functional dietitian and founder of Savvy Stummy, LLC. “Fueling with a bigger breakfast can help us obtain nutrients optimally when our digestion is more awake in the mornings.”
      Don’t let a hectic schedule or tough work deadline make you skip breakfast, and plan ahead so it’s an afterthought or something you grab on the go. Take time to sit down and eat mindfully, and turn off social media, emails, and TV to eat fully present. “Chewing each bite well without distractions or multi-tasking can help you relax and digest better by setting you into a more ‘rest and digest’ phase,” Lee affirmed. 
       
      3. Eat foods rich in fiber and fermented foods
      Fiber is a type of carbohydrate that the body can’t digest, so it passes through the body undigested and makes its way to the gut, promoting regularity and relieving GI issues. “Fiber, especially prebiotic fibers, are fuel for a healthy gut microbiome,” Lee explained. “These fibers are digested by beneficial gut bacteria so they can make healthful by-products like short-chain fatty acids that support the gut barrier, decrease inflammation, manage the pH of the gut, and keep oxidative stress at bay.” Easy ways to sneak in extra fiber? Sprinkle your yogurt with flaxseeds or chia seeds, top your oatmeal with berries, use whole grain bread for your avocado toast, or whip up a veggie omelet or scramble.
      In addition to fiber, fermented foods are crucial for gut health. “Fermented foods contain and feed healthful probiotics, which are beneficial to healthy digestion,” Dr. Uradomo said. But that’s not all probiotics bring to the table. “Probiotics may decrease gut-associated inflammation, which contributes to poor immunity and other metabolic imbalances,” Lee elaborated. Just how much of this type of superfood do we need? Lee recommended at least 1-2 tablespoons of fermented foods daily. Whether you blend coconut yogurt or kefir into your morning smoothie or incorporate sauerkraut or kimchi into your breakfast burrito, you’ll be doing your gut a major solid.
       
      4. Sip on ginger tea
      Ginger does more than deliver its signature spicy zest to savory dishes and baked goods. Consider it your gut’s BFF thanks to its antioxidant and anti-inflammatory properties that can support digestion and combat bloat by stimulating saliva and stomach acid production. “Because ginger has anti-inflammatory and gastro-protective properties, it may relieve digestion, bloating, and inflammation,” Lee echoed. “In Traditional Chinese Medicine, ginger is often used for indigestion, and there’s additional research to show it improves feelings of nausea.”
      But the plant’s good-for-you qualities don’t stop there. “Ginger root contains gingerol, a natural compound that assists with gastrointestinal motility–the contractions and relaxations of muscles of the GI tract and the movement of ingested food and liquid through the gut,” Dr. Uradomo pointed out. Plus, it’s an easy step to add to your morning routine, as preparing ginger tea is as easy as slicing ginger and adding hot water.

      5. Get moving
      Lee said it best: “Get moving to get ‘things’ moving in your gut.” It turns out hot girl walks are more than just a means to get your steps in. “Morning walks or yoga can help contract muscles, which keeps things moving in your digestive tract,” Lee continued. “These activities may also help improve your healthy gut microbiome and diversity. Yoga stretches, like side bending, downward dog, and standing forward bend, involve twisting and bending that massages the digestive tract to relax the gut and stimulate digestive enzymes.”
      Let go of any preconceived notions that your movement of choice needs to be an hour long or intense to get the most out of it. In fact, gentle forms of exercise in the AM are *chef’s kiss* since easing into your morning should be your MO for promoting gut health. “Even if it is just a 10-minute walk or an at-home workout, any form of movement can help with digestion,” Dr. Uradomo expressed. “Exercise increases blood flow to the muscles in the digestive system and helps to move food through the digestive tract.”
      Recent studies have found that there’s a link between the gut microbiome and exercise, according to Mezher. “Exercise can change the composition of the gut biome, increase the number of beneficial bacteria, and reduce the number of harmful bacteria.” She suggested taking your workout outside to enhance your gut health along with your vitamin D intake and circadian rhythm for some added benefits. 
       
      6. Relax the nervous system

      A chaotic morning that calls for rushing to get ready and out the door can wreak havoc on your stress levels, which can also negatively affect digestion and gut health. “When our bodies aren’t in a state of flight-or-fight, AKA sympathetic pathways, we are able to focus more energy and time into absorbing and digesting nutrients optimally,” Lee explained.
      No matter what practice relaxes you or how much time you have in the morning, you can make relaxation a priority. It can be as simple as taking 3-4 deep breaths to set the tone for digesting (and conquering your day) before calmly getting out of bed. “Deep breathing and meditation in the morning help to set your day for parasympathetic pathways that aid in resting and digesting,” Lee explained. You can also try meditation, journaling, getting outside, or a quick breathwork session (Mezher cited a recent study that found breathwork improved digestion and increased the number of beneficial bacteria in the gut).

      Probiotics Get All the Buzz, but This Unsung Hero May Be More Effective for Gut Health More

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      I Tried Pole Dancing Classes for 3 Weeks and My Confidence Skyrocketed

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      As a ClassPass addict, one of the main ways I maintain my motivation to work out is by constantly switching up the type of exercise I’m doing. Pilates? Love it. Bootcamp? Give me a second to caffeinate first, and then I’m there. Spin? Ready to clip in. Lifting? A tried-and-true classic. However, there are some types of physical activity that even I haven’t given a shot, and one of those is the controversial pole dancing. So for three weeks, I consistently took (beginner level!) pole classes, recorded my thoughts, and developed some major arm gains (and confidence) in the process.

      Why take a pole fitness class in the first place?
      It all started at Denver Pride, when a local pole studio had a pop-up where anyone who walked by could have a chance to spin on the pole. Guided by an instructor, I tried out what I later learned to be a “ballerina spin,” and found myself thinking a few things: first, that was way more physically challenging than I thought it would be, and second, that was SO fun. I was hooked, and I signed up for a beginner class right then and there.

      But beyond a physical challenge and a fun new workout, I found myself drawn to the idea of a “sexy workout” for a specific reason. As a 22-year-old woman, it can be hard to feel like my sexuality is something that exists entirely for me; it’s a difficult thing to take ownership of when there are social pressures to “be sexy” for partners and in terms of my general physical experience.
      On the other end of the spectrum, exercise is something I have no problem doing just for me. I’ve worked hard to get to the point where I work out to feel myself getting stronger and for my own physical and mental health, and not for outside perceptions. By combining sexiness with physical activity in a pole dancing workout, I hoped to feel a little bit more like my sexuality was something that exists for myself and no one else.

      My First Impressions
      Before my first pole class, I felt some nerves; luckily, I was headed to a first-impression class offered specifically for beginners, so I wasn’t the only one with no background experience. The class started with pretty standard upper-body warm-ups, like head rolls, arm circles, and a push-up variation commonly known as the “sexy push-up.” We learned how to walk around the pole—always on tip-toes—and the dynamics of a spin. For the final minute of the class, the instructor turned down the lights and allowed us to practice however we liked with no instruction for the duration of the song, giving me hardcore flashbacks to free dance at the end of ballet classes in my childhood.
      The following five pole classes I took over the next few weeks followed a similar structure: warm-ups and conditioning, floor work that was always physically challenging and engaged my core, learning the dynamics of a spin on the pole, and a free dance portion. Though I took a different instructor each time, I never felt judged when I asked for help with choreography. In some crowded classes, I took turns learning spins on the pole with a partner; in other less crowded classes, I received more hands-on instruction.

      Pole Fitness as a Workout

      If you’re looking for a fantastic shoulder and back workout, all I have to say is that you are definitely missing out on the physical benefits of pole dancing. At the risk of stating the obvious, it takes quite a bit of upper body strength to stabilize and hold yourself up on a vertical pole as you spin around it—who knew?! After taking my first class, my shoulders were super sore, and once I became more skilled at the simultaneous push-and-pull motion that comes from having both hands on the pole, I felt a ton of engagement in my back. At the end of the three weeks, I can tell that my upper body has gotten much stronger.
      Beyond the upper body workout that is pole dancing, I found myself challenged by the constant relevé that the activity requires: there’s a reason pole dancers usually wear heels, and it’s not for aesthetics. The act itself requires being on your tip-toes constantly, so heels eliminate a bit of calf strain. Like most dance classes, pole dancing also pushes flexibility and posture, two elements of exercise that I rarely find myself focusing on in more traditional workout classes.

      How Pole Fitness Changed My Confidence and Self-Perception
      To be completely honest, there were a few moments during my 3-week pole dancing journey when I felt self-conscious, confused, or even downright uncomfortable. Pushing myself to connect with a simultaneously creative, sexualized, and strong version of myself in a room full of strangers and an instructor was hard, and required a level of vulnerability I was pretty unfamiliar with.
      However, in spite of the physical and mental challenge of pole dancing itself, I’ve never had so much fun in a relatively low-impact workout class. When I allowed myself to get out of my head and into my body when learning and practicing the different spins, I found myself having a straight-up great time. The music was always on point, the community of the studio I attended felt tight-knit and supportive, and the thrill of perfecting a new skill with each class was incredibly refreshing.
      When it comes to trying out a “sexy workout,” I can’t recommend it enough—though it tested my confidence, pole dancing pushed me to connect with a physically creative side of myself. The instructors encouraged us to record videos of ourselves during each free dance, and looking back at those videos of myself dancing is so fun. Not only do they allow me to see how much I’ve progressed in terms of skill, but rewatching those videos makes me feel totally hot. And the best part? They’re just for me.

      I Tried the 3-2-8 Method for 2 Months
      Here’s Why I’m Telling Everyone To Do It Too More

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      in lifestyle and culture

      James Miller of Embody Fitness on getting your body ready for summer

      by

      Life

      by Amy Sessions
      3 hours ago

      For the Summer Escape Issue, we discuss getting summer ready with James Miller, Founder of Embody Fitness. And no, you haven’t left it too late.
      What do the first 30 minutes of your day look like, your morning routine and how does this differ on vacation?
      My alarm normally goes off around 4.45am so I can jump in the car and start my morning Ironman training by 5.30am which consists of either 2-3 hours of cycling or 3 hours of swimming and running and then a gym session. This is my morning ritual, and it ensures I start the day positively. I feel great when I do this as I train with amazing people, and I am then ready and energised to take on the dayahead. When I am on vacation I do enjoy not needing to roll out of bed before 5ambut I will always start the day with physical or mental exercise but in a more relaxed and probably less demanding manner thanwhen I am training for performance.
      We have eight weeks until we hit summer vacation – how can we shape up in terms of exercise now?
      Eight weeks is a good amount of time to make a very positive impact on your physique if you follow a high qualitytraining and nutritional programme, but it will require a focused approach with littleroom for error. I personally prefer havingthese periods of really dialling in my training and nutrition, especially if I know I’m goingon holiday at the end of the phase. In terms of how training would look – I think many make the mistake of panicking, doing far too much cardio or HIIT classes and eating 500 cals a day in an attempt to radically drop weight. You may drop fat but you are also likely to drop muscle mass and you may feel worse as a result of such a dramatic short term approach. You are going to want to prioritise strength training, specifically compound strength exercises that recruit a lot of muscle mass. Exercises like bench press, cable rows and different forms of squats work all the major muscles in the body and yield a higher stimulus than smaller exercises like bicep curls etc. This will help to preserve lean muscle mass while in a calorie deficit and then by dropping body fat your overall body composition will improve much more and you will see a better physique in eight weeks time. In terms of results that are achievable that will vary depending on individual start points, however if you following basic principles of a calorie defi-cit along with at least three, well structured, strength training sessions you will see your body change on a weekly basis. At Embody Fitness many of our clients achieve very dramatic changes in as little as eight weeks byfollowing our expert coaches and nutritionists with a high level of consistency.

      How important is diet and what should we be eating?
      At Embody we don’t just look at calories, although a healthy calorie deficit is paramount if we are looking to lean down. A healthy calorie deficit would be roughly a 10-20% deficit. So if your maintenance calories were 2000 kcal per day dropping down to 1600-1800 would be safe for the relatively short period of eight weeks. Depending on your start point, any fat loss of between 0.5-1kg per week is considered safe and sustainable. Also making sure you have at least 1.8g of protein per kilo of bodyweight is essential as this helps with muscle building and recovery. We would also go one step further at Embody – we are ascertaining what could be highly inflammatory foodsfor our clients from the start of their journey. We make sure you are eating not only for physique but a healthy gut as well, which is essential to optimal health. One thing I have learned from our coaches at Embody Fitness, who are all qualified sports nutritionists, is the importance of the microbiome. The microbiome is responsible for our immune system, our ability to recover from training and just about every human function. Eating foods that promote good gut health is essential to good metabolic health. Foods like garlic, asparagus and artichokes for example are all prebiotics which will help feed good bacteria in the gut leading to less inflammation (think achy joints) which one could argue would lead to better training performance. At Embody Fitness we are very focused on delivering long term sustainable outcomes, so it’s important to put foods on your plate that not only make you look good but also help you feel great and allow you to perform at your best. Consistency is so important – how does your six-week summer ready programme support staying consistent across all key factors to have you summer ready? Commitment and consistency are two of the most important factors when it comes to achieving lifechanging results at Embody Fitness. Embody’stransformation programmes are all completely holistic and customised to every person to maximise their outcomes. We undertake a very detailed analysis on our clients at the start of any programme so thatwe can build the most effective and advanced programme for every individual. Personalised meal programmes and three personalised training sessions a week with regularnutrition and body composition retests are all performed throughout your two or three month programme. We also want to establish and monitor healthy lifestyle habits to ensure you are on track to reaching your target which we can do through our Embody App. With the launch of our new personalised Embody Meal Plans consistency has never been easier.
      Should we be prioritising sleep as part of this process? Sleep should be prioritised regardless.
      Sleep is our time to recharge, reset and regenerate. There is no such thing as over training, only under recovery. Without sleep, the foundations for everything become disturbedand our metabolism can be negatively affected, the ability to recover between training sessions will be compromised and our hormonal levels will fluctuate greatly. To positively set our circadian rhythm – which is our natural internal body clock – we need to aim to get around 7-8 hours good quality sleep each night and try to get to sleep as close to 10pm as possible. Our bedtime routine is crucial when optimising sleep. Switch off blue light (phone, tv etc) 20-30 minutes before bed and do not consume caffeine any later than 8 hours before scheduled sleep time. Supplements including magnesium, zinc and ashwagandha can be great additional tools to help suppress the nervous system in the eveningand prepare the body for optimal rest.

      What is your take on doubling up on workouts in a day – does it work?
      Personally, I train 2-3 hours a day from 5.30am every morning and then I also do three strength sessions a week at Embody Fitness with one of our sports performance coaches and I take ice baths at Embody around three times a week for recovery. This is a relatively high volume of training a week but it is required to be able to compete at Ironman events which are long and races requiring a high level of endurance fitness. On the other hand, training twice a day for someone that is a complete beginner or hasn’t been training consistently for months isn’t the best of strategies. Let’s take an average client of Embody for example who lives a fairly sedentary lifestyle and doesn’t do any exercise but wants to get in better shape, lose body fat, and have more energy. If that sounds like you, you’re going to see incredible results just from strength training three days a week and being more active throughout the day. Over time you could start introducing more cardio on your non-training days but you’d never have to do more than one workout in a day to achieve those goals. I say this from experience and seeing thousands of clients who have been able to transform their bodies with our Embody Fitness transformation programmes.
      How important is hydration?
      Adequate hydration is crucial and often overlooked because of how simple the advice of “drink more water” might seem. But if you remember that our bodies are made up of 60% water then you’ll appreciate just how vital it is to be hydrated. From regulating our body temperature, lubricating our joints, and improving physical performance, mood, and cognitive function the benefits are countless. What’s the biggest roadblock in getting summer ready in a short timeframe? A lack of commitment and not having the right plan which will lead to results are often two of the biggest roadblocks to achieving results. This is why our clients at Embody Fitness do achieve amazing results… they are definitely committed when they sign up to us and we ensure they are achieving the best personalised programme for them that ensures they see the actual changes in their body on a weekly basis. We have recently launched our Embody Online training programmes which now means for clients who can not physically visit us they can follow our expert guidance in all areas themselves so now all they need is the commitment on their end and watch the amazing results take shape.
      Do you work out on vacation and what would you suggest if you a) have a gym and b) you can only use your own body weight?
      Holidays are important to unwind and relax and recharge so I tend to take a lot off my training schedule during this time. However daily exercise is important to me for both physical and mental wellbeing so even if I take a walk, go for a slow jog or do some deep stretching then this is still important to me. If I am on holiday somewhere quite remote or in the Swiss mountains where I spend a lot of my time in the summer I will do a lot of hiking, cycling and swimming and a few bodyweight “full body” workouts. You can always incorporate the use of bands or suspensioncables like a trx if you needed more variety in your exercise selection. However, I will always look to maintain my three strength sessions a week as this is a ritual for me and helps me maintain my strength and muscle mass on top of all the cardio training I do.
      This is The Summer Escape Issue – where will you be escaping to this summer?
      I spend two months in the summer in one of my favourite places in the world, Crans Montana in the Swiss Alps. I feel like I am in heaven when I am there with my family and I enjoy the outdoor lifestyle and freshclean air in some of the most beautiful nature the world has to offer.
      July/August’s – The Summer Escape Issue with Tania Santos Silva – Download Now 
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied More

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      Psychologists Say We All Need to “Detox” Dopamine–Here’s What You Need to Know

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      I knew there was something wrong when I couldn’t take a hot girl walk without a podcast, meal prep without a YouTube vlog, or spend a Friday night at home without a Netflix binge. Realizing you can’t go a few minutes without checking Instagram, email, or Slack is a sad reality check, but one I desperately needed. With the rise of iPhone addictions and constant connection comes a wellness trend that promises to counteract. Dopamine detoxes are gaining popularity for their promise to erase–or at least help–the damage that technology can do to our mental health. Keep reading to learn the ins and outs of a dopamine detox: what it is, why it’s so appealing (and challenging), and how it could change your relationship with technology for the better.

      In this article

      What is a Dopamine Detox?
      Before we get into the detox, let’s talk about what you’re detoxing. Known as the “feel-good” hormone, dopamine plays a key role in our reward system and is released by the brain whenever we experience something pleasurable, causing us to pursue that feeling all the more. But our brains operate with greater complexity, and dopamine isn’t the only factor contributing to our mental and emotional well-being. Dr. Anna Lembke, a psychiatry professor at the Stanford University School of Medicine, noted in an article for TIME that because of digital media’s addictive nature, we’re experiencing a near-constant stream of dopamine release. To compensate, Dr. Lembke cited that our brains “downregulate our own dopamine production and transmission, to bring it back to baseline,” creating a dopamine deficit that can lead to symptoms of depression and anxiety. 
      Enter: the dopamine detox or fast. Created by California psychiatrist Dr. Cameron Sepah, the dopamine fast is based on cognitive behavioral therapy, a psycho-social intervention tool used to treat mental health conditions. According to Harvard Health, the goal of dopamine fasting is to allow yourself to lean into boredom and loneliness. Rather than looking for near-instantaneous solutions—and giving into the reward-inducing cues of modern stimuli (texts, emails, notifications, etc.)—we can experience a reset. In other words, we can regain a greater sense of control over our lives and are better equipped to address compulsive behaviors instead of living in a constant state of automatic response. Reaching for the things that provide us with a boost of dopamine is akin to living life on a hamster wheel, and taking an intentional reset to rethink unhealthy habits can boost productivity, creativity, focus, and (most importantly) happiness. 
      FYI, because the brain continuously produces dopamine, the term “detox” is misleading—we can never truly rid ourselves of the hormone. The goal is not to detoxify dopamine but to detoxify the external factors we’re subconsciously using for a dopamine boost. 

      How to Do a Dopamine Detox
      Each person’s approach to and experience doing a dopamine detox will look different (because “feeling good” looks different to all of us, and therefore the feel-good hormone will be different as well), but the goal is to make decisions from mindfulness, rather than impulse. think of it as a reset. Use the following steps to guide your detox:
      1. Identify the focus of your detox.
      In order to do a dopamine detox, you need to identify where the source of your compulsive behaviors is coming from. Depending on your needs, this can be anything from social media to video games to online shopping. Take time to reflect in your journal about what area of your life you’d like to address. For example, do you feel like you have to watch something on TV or on your phone whenever you’re eating? Do you check Instagram or TikTok every so often out of habit? 

      2. Structure your detox in a way that feels supportive, not restricting.
      The goal is to be aware of behaviors that are holding you back without being judgmental. TIME put it best: “If you keep your expectations in check, you may find that a digital detox is a useful tool for self-reflection.” In other words, the goal should be understanding your habits so that you can make positive changes in your life, rather than judging yourself for having them in the first place. Make a plan on what you want to practice and what boundaries you want to set with your technology. This can mean not engaging in one or multiple behaviors for a couple of days or limiting when and for how long you use them. Determine what feels right for you.

      3. Do the detox!
      Once you make a plan such as not using technology while eating or only checking your email twice a day, try introducing healthy habits in place of engaging in impulsive behaviors. For example, if you have a tendency to be on your phone during work breaks, try going for a walk instead. Or if your default is to watch hours of TV at the end of the day, pull out a book, or schedule a workout class. 

      My Experience 
      Because dopamine detoxes can target a range of behaviors, I chose to narrow down my approach to help focus my seven-day detox. Through journaling, I identified social media use, my phone in general, and email as compulsive behaviors I engaged in for that quick dopamine hit. These were my guidelines:
      I turned off all notifications on my phone and computer.
      I could only check email three times a day (morning, afternoon, and at the end of the work day) for a maximum of 30-45 minutes.
      My phone was turned off from 8 p.m. to 8 a.m. I could only check texts and any social media three times a day (morning, afternoon, and evening).
      For the sake of brevity, I won’t recount my (at times, harrowing) journal entries reflecting on the week-long experience. But I’ll share what I learned:

      It gets worse before it gets better.
      If you’ve done other kinds of detoxes before, you know this well. In many ways, when I reduced my consumption of my dopamine triggers, my craving became all the more pronounced in the first two days. But if you stick through it, you’ll find that your automatic inclination to reach for your phone every time you experience a moment of silence lessens.

      I experienced the joy of boredom.
      On that note, this is one of the first concrete benefits I noticed during my detox: I actually experienced boredom. Truly, I can’t remember feeling bored anytime after getting my first Motorola Razr in the 6th grade. Outside the windows when I could check my phone or social media, I was forced to get creative and tap into what I really wanted at the moment. Sometimes, it was reading while other times it was a silent walk. 

      I learned more about myself.
      Rather than distracting myself during these periods of quietness, I chose to look inward. I often turned to my journal and even revived my meditation practice to connect deeper with myself. While I understood it in theory, my dopamine detox provided the proof: The answers really do exist within ourselves.

      Being realistic is crucial.
      While some may say that you need to completely rid your routine of your triggers to experience the benefits of a dopamine detox, I’m of the opinion that being a little lenient with yourself (as well as the strict definition of “detox”) can lead to greater success and insight. Going into the experience with the goal and expectation of getting to know yourself better means that you don’t have to go cold turkey. Instead, take note of what feels realistic for your routine and structure your detox in a way that feels both supportive and expansive.

      Mindfulness is key.
      The biggest takeaway should be this: A dopamine detox—like anything we do for our mental and emotional well-being—is a deeply personal experience. Only you can identify what may be holding you back and the healthy habits you want to carry along your path of growth. A dopamine detox isn’t glamorous and it isn’t a quick-fix solution. Instead, it reminds us that everything is a juggling act between balance and priority. What I learned from doing a dopamine detox is that we can have our cake and eat it too—as long as we do so mindfully.

      200+ Affirmations For Anxiety More