I had the most fascinating thing happen last month. I got a 12-minute treatment for dry eyes that my optometrist recommended and without changing my glasses prescription I was able to see SOOOOO much better.
Driving home, I felt like a kid at Disney World looking around in awe at all the details. Everything was so sharp and clear. Kind of like you feel after getting a new pair of glasses or contacts. Or it feels watching a 3-D movie.
And walking the dogs in the dark that night was dramatically better. The difference before and after treatment really blew me away!
Being in the brain injury rehab world, I had heard some info on dry eyes but now I really get it.
Besides going to the eye doctor each year and eating your carrots, people don’t talk much about what you can do for your eye health.
It’s more important than ever because we all have so much screen time.
Anytime you’re focusing on a screen (any screen), you’re blinking less among other things.
We’ve got some tiny oil glands in our eyelids that help keep the eye lubricated and love it when we blink. Apparently, they also love heat and massage.
The treatment I got a week ago was a heat and massage for my eyelids called LipiFlow. It helps unblock those tiny oil glands that get backed up for various reasons.
I didn’t realize all the things I could do to help them function better. Honestly, I didn’t really know they existed until this past month.
Here’s what I’ve learned you can do to counter screen time and help support the function of these tiny oil glands:
Not sure if you’ve got dry eyes? Here are some symptoms to look out for:
Burning, dryness, irritation, light sensitivity, vision fluctuations, contact lens intolerance, eye fatigue.
MINI MOVEMENT BREAKS
Just like our eyes need breaks when we spend too much time focusing, the body needs to MOVE to feel good and work well.
We preach & teach about mini movement breaks throughout the day because the research shows it all adds up to support your brain and body health whether it’s 3 breaths, 3 reps, or 3 minutes of movement.
Mini Moves, as we call them, done throughout the day can help your body feel more energy, ease and flow each day.
Your brain likes to move especially after long periods of sitting or focusing on a task.
When your brain slows down, or brain fog sets in, it’s time to MOVE.
Ignore these signals and you’ll likely get more easily frustrated, be less focused, and less productive.
Want to feel, move, and perform better?
We’ve got 16 mini moves for you to experiment with and see which ones work best for your body (including another eye massage exercise you can do). They take anywhere from 3 reps to 3 minutes to do.
Download the MINI MOVES Daily Planner & Cheat Sheet to help your body feel more energy, ease and flow each day.
Enjoy & don’t forget to blink!
P.S. Download this free daily planner to help you pick out a few self-care & mini moves each morning. Your body will love them!
Whenever you set a new fitness goal, its completely normal to get off track while it’s becoming a habit. You’ll most likely go too hard, too fast and burn yourself out. It’s human nature.
The research tells us this will happen to ALL of us. 80% of New Year’s Resolutions are abandoned in the first two weeks of January!
What’s more important is how fast you bounce back. How resilient you are. Not that you got off track.
You can build your resilience muscle. It just takes practice picking yourself up. In order to do that you have to become mindful of when you get off track. The faster you realize it, the faster you can start up again.
You’ve also got to learn to let go of the guilt of eating that cookie or not going to the gym. Before you go beating yourself up, focus on the fact you caught yourself or noticed that sneaky habit of procrastination and commit to starting over.
It’s OK if you over complicate it, overwhelm yourself, or get distracted by the new shiny object. We want it all NOW. New things excite us. They turn on our brain’s happy hormones. How many books have you started that you haven’t finished?
Whether it’s the holidays, a vacation, or a busy schedule that throws you off track, having the mindset of expecting to get distracted will make it much easier to get focused again on your goal.
Besides working on your mindset around goals, you can try these tips to help you stay and get back on track with them. Take 5-10 minute to reflect on the following when setting a new goal:
Download your Mindful Athlete Goal Setting Worksheet to help you avoid burning yourself out with your new fitness goal.
Keep in mind that fitness goals are really the steps that make up a larger lifestyle journey. It's about deep breaths and baby steps. It’s about progress not perfection. You're training for a marathon not a sprint. Building your resilience muscle will help you stay on course.
You’ve got this!
Mollie & Ender
P.S. Avoid burnout & overwhelm with the Mindful Athlete Goal Setting Worksheet - it's free! Download here.
Want to knock out some of those projects piling up on your to do list? You’ve got to try this time management tool/brain hack.
Your feel-good neurotransmitters, Serotonin and Dopamine, will be flowing to help you push past procrastination and avoid the burnout of trying to do too much at once.
I used it to go through our garage (in 100 degree summer heat) and 2 closets quickly without ending up exhausted or overwhelmed.
It’s called the Pomodoro Technique™. It’ll help you better estimate the time and energy it takes to do a task.
You can use it to:
Focusing your attention on ONE thing, breaking it down, and building in breaks allows you to keep going without getting over fatigued and to finish the task quickly.
The next time you look at your to do list with dread or feel the weight of an unfinished project, train yourself to say, “I’ve got this. I’m gonna do just one Pomodoro Round.”
You won’t believe how much you get done and how great you’ll feel. Want to dive deeper, go to www.pomodorotechnique.com to learn more.
Let me know what you got done using this technique in the comments.
P.S. Not sure what to do after a run or on your recovery day? Download and test out this 3 minute Active Recovery Yoga Routine for Runners.
Mollie Miller, PT