Welcome to the late-July lull. It’s the time of year when the days blur, motivation dips, and it’s tempting to hit cruise control. But with just a few mindful tweaks, you can reset your rhythm, sharpen your habits, and set yourself up to actually enjoy the rest of summer—without losing momentum.
Here are three small but mighty strategies I swear by this week.
1️⃣DIET: Put the Fork Down Between Bites
Why I’m obsessed / Why it works:
Mindless eating = overeating. When we eat too fast, our hunger signals can’t keep up. This simple trick slows you down, helps you savor your food, and gives your body time to register fullness. It’s the original portion control.
And it’s’ science: Eating slowly gives your brain time to catch up with your stomach’s fullness signals, which can take up to 20 minutes to fully register. This delay means that fast eating can lead to overeating, while slowing down helps suppress hunger hormones, increase satiety, and support better portion control and weight management.
How to do it / The flow:
🍴 Take a bite
⏸ Set the fork down
🧠 Chew fully
💬 Only pick it back up once you’ve swallowed
Pro Tip: Make meals a no-scroll zone. Eating without distractions makes this trick 10x more effective.
Pro tip: You can’t eat as much during meals if you talk more, which is something key to remember when you are networking
2️⃣FITNESS: Legs Up the Wall = Instant Nervous System Reset
Why I’m obsessed / Why it works:
This yoga pose isn’t just for hippies. Elevating your legs reduces cortisol, eases swelling, and improves circulation—especially if you’ve been sitting or standing all day. It’s like a free massage, minus the awkward spa small talk.
How to do it / The flow:
🧘 Lie down with your glutes against a wall
🦵 Extend your legs vertically
⏱ Stay for 5–10 minutes
📱 Optional: Listen to a calming playlist or podcast
Pro Tip: Try it after a travel day or heavy leg workout—your lymphatic system will thank you.
3️⃣LIFE: The 3-Minute Brain Dump Before Bed
Why I’m obsessed / Why it works:
If your mind races at night, you’re not alone. This micro journaling practice offloads clutter and preps your brain for better sleep. It’s productivity and wellness rolled into one.
How to do it / The flow:
🕰️ Set a 3-minute timer
📝 Write down tasks, worries, and random thoughts
📦 Close the notebook when the timer ends
Pro Tip: Keep your journal by your bed. Low friction = more consistency.
How to Make These Three Things Stick
Schedule your brain dump time every day. It doesn’t have to always be at night, but maybe right before you have dinner. I really like to eat dinner with a clear brain so I enjoy it more.
According to BJ Fogg in Tiny Habits, habits stick best when you attach it to a prompt. An example would be, change into your PJs, then do this exercise as you are about to go to bed. That way, it is low-key and you stick to it.
These tiny shifts aren’t flashy—but they work. Whether you’re grounded or traveling, these hacks can help you eat more mindfully, reduce tension, and clear your head.
Stick with them this week—and watch what changes.
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Tags: #threethings #diet #exercise #productivity #inboxzero
