the happiness epidemic - blue courage · “when i was 5 years old, my mother always told me that...
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i©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
Day i
Date: ____________________________________
☐ Practice 3 Gratitudes - Someone or something you’re grateful for:
1. __________________________________________________________2. __________________________________________________________3. __________________________________________________________
☐ Meditate: Two minutes of focused rhythmic breathing. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Exercise: Ten minutes of exercise. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Perform a Random Act of Kindness: The single best thing to do when depressed is to help someone.
☐ Journal 1 positive event from the past 24 hours
☐ Write one barrier that will hold you back from being positive today.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in
Positive Psychology
Daily Guidebook
“Mindfulness helps you go home to the present. And every time you go there and recognize a condition of happiness that you have, happiness comes.”
Thich Nhat Hanh
©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
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April 2020
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"Happiness is native to the human mind and its physical machine. We think better, perform better, feel better,
and are healthier when we are happy."Maxwell Maltz
For further information on positive psychology, happiness, and this 21 day challenge, visit:https://bluecourage.com/the-happiness-epidemic/
A list of resources are at the end of this guidebook for reference.
1©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
Day 1
Date: ____________________________________
☐ Practice 3 Gratitudes - Someone or something you’re grateful for:
1. __________________________________________________________2. __________________________________________________________3. __________________________________________________________
☐ Meditate: Two minutes of focused rhythmic breathing. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Exercise: Ten minutes of exercise. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Perform a Random Act of Kindness: The single best thing to do when depressed is to help someone.
☐ Journal 1 positive event from the past 24 hours
☐ Write one barrier that will hold you back from being positive today.
“An empty well gives no water.”Unknown
Day 2
©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
Date: ____________________________________
☐ Practice 3 Gratitudes - Someone or something you’re grateful for:
1. __________________________________________________________2. __________________________________________________________3. __________________________________________________________
☐ Meditate: Two minutes of focused rhythmic breathing. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Exercise: Ten minutes of exercise. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Perform a Random Act of Kindness: The single best thing to do when depressed is to help someone.
☐ Journal 1 positive event from the past 24 hours
☐ Write one barrier that will hold you back from being positive today.
“We tend to forget that happiness doesn't come as a result of getting something we don't have, but rather of recognizing and appreciating what we do have.”
Frederick Keonig
3©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
Day 3
Date: ____________________________________
☐ Practice 3 Gratitudes - Someone or something you’re grateful for:
1. __________________________________________________________2. __________________________________________________________3. __________________________________________________________
☐ Meditate: Two minutes of focused rhythmic breathing. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Exercise: Ten minutes of exercise. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Perform a Random Act of Kindness: The single best thing to do when depressed is to help someone.
☐ Journal 1 positive event from the past 24 hours
☐ Write one barrier that will hold you back from being positive today.
“Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy.”
Thich Nhat Hanh
Day 4
©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
Date: ____________________________________
☐ Practice 3 Gratitudes - Someone or something you’re grateful for:
1. __________________________________________________________2. __________________________________________________________3. __________________________________________________________
☐ Meditate: Two minutes of focused rhythmic breathing. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Exercise: Ten minutes of exercise. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Perform a Random Act of Kindness: The single best thing to do when depressed is to help someone.
☐ Journal 1 positive event from the past 24 hours
☐ Write one barrier that will hold you back from being positive today.
“Values are principles and ideas that bring meaning to the seemingly mundane experience of life. A meaningful life that ultimately brings happiness and pride
requires you to respond to temptations as well as challenges with honor, dignity, and courage.”
Laura Schlessinger
5©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
Day 5
Date: ____________________________________
☐ Practice 3 Gratitudes - Someone or something you’re grateful for:
1. __________________________________________________________2. __________________________________________________________3. __________________________________________________________
☐ Meditate: Two minutes of focused rhythmic breathing. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Exercise: Ten minutes of exercise. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Perform a Random Act of Kindness: The single best thing to do when depressed is to help someone.
☐ Journal 1 positive event from the past 24 hours
☐ Write one barrier that will hold you back from being positive today.
“When I was 5 years old, my mother always told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down ‘happy’. They told me I didn’t understand the assignment, and I told
them they didn’t understand life.”John Lennon
Day 6
©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
Date: ____________________________________
☐ Practice 3 Gratitudes - Someone or something you’re grateful for:
1. __________________________________________________________2. __________________________________________________________3. __________________________________________________________
☐ Meditate: Two minutes of focused rhythmic breathing. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Exercise: Ten minutes of exercise. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Perform a Random Act of Kindness: The single best thing to do when depressed is to help someone.
☐ Journal 1 positive event from the past 24 hours
☐ Write one barrier that will hold you back from being positive today.
“Happiness is not something ready-made. It comes from your own actions.”Dalai Lama
7©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
Day 7
Date: ____________________________________
☐ Practice 3 Gratitudes - Someone or something you’re grateful for:
1. __________________________________________________________2. __________________________________________________________3. __________________________________________________________
☐ Meditate: Two minutes of focused rhythmic breathing. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Exercise: Ten minutes of exercise. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Perform a Random Act of Kindness: The single best thing to do when depressed is to help someone.
☐ Journal 1 positive event from the past 24 hours
☐ Write one barrier that will hold you back from being positive today.
“Happiness depends upon ourselves.”Aristotle
Day 8
©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
Date: ____________________________________
☐ Practice 3 Gratitudes - Someone or something you’re grateful for:
1. __________________________________________________________2. __________________________________________________________3. __________________________________________________________
☐ Meditate: Five minutes of focused rhythmic breathing. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Exercise: 20 minutes of exercise. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Perform a Random Act of Kindness: The single best thing to do when depressed is to help someone.
☐ Journal 1 positive event from the past 24 hours
☐ Write one barrier that will hold you back from being positive today.
“The happiness of a man in this life does not consist in the absence but in the mastery of his passions.”
Lord Alfred Tennyson
9©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
Day 9
Date: ____________________________________
☐ Practice 3 Gratitudes - Someone or something you’re grateful for:
1. __________________________________________________________2. __________________________________________________________3. __________________________________________________________
☐ Meditate: Five minutes of focused rhythmic breathing. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Exercise: 20 minutes of exercise. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Perform a Random Act of Kindness: The single best thing to do when depressed is to help someone.
☐ Journal 1 positive event from the past 24 hours
☐ Write one barrier that will hold you back from being positive today.
“Happiness can be found, even in the darkest of times, if one remembers to turn on the light.”
J.K. Rowling
Day 10
©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
Date: ____________________________________
☐ Practice 3 Gratitudes - Someone or something you’re grateful for:
1. __________________________________________________________2. __________________________________________________________3. __________________________________________________________
☐ Meditate: Five minutes of focused rhythmic breathing. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Exercise: 20 minutes of exercise. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Perform a Random Act of Kindness: The single best thing to do when depressed is to help someone.
☐ Journal 1 positive event from the past 24 hours
☐ Write one barrier that will hold you back from being positive today.
“Very little is needed to make a happy life; it is all within yourself, in your way of thinking.”
Marcus Aurelius Antoninus
11©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
Day 11
Date: ____________________________________
☐ Practice 3 Gratitudes - Someone or something you’re grateful for:
1. __________________________________________________________2. __________________________________________________________3. __________________________________________________________
☐ Meditate: Five minutes of focused rhythmic breathing. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Exercise: 20 minutes of exercise. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Perform a Random Act of Kindness: The single best thing to do when depressed is to help someone.
☐ Journal 1 positive event from the past 24 hours
☐ Write one barrier that will hold you back from being positive today.
“The foolish man seeks happiness in the distance, the wise grows it under his feet.”
James Oppenheim
Day 12
©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
Date: ____________________________________
☐ Practice 3 Gratitudes - Someone or something you’re grateful for:
1. __________________________________________________________2. __________________________________________________________3. __________________________________________________________
☐ Meditate: Five minutes of focused rhythmic breathing. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Exercise: 20 minutes of exercise. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Perform a Random Act of Kindness: The single best thing to do when depressed is to help someone.
☐ Journal 1 positive event from the past 24 hours
☐ Write one barrier that will hold you back from being positive today.
“Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by
being shared.”Buddha
13©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
Day 13
Date: ____________________________________
☐ Practice 3 Gratitudes - Someone or something you’re grateful for:
1. __________________________________________________________2. __________________________________________________________3. __________________________________________________________
☐ Meditate: Five minutes of focused rhythmic breathing. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Exercise: 20 minutes of exercise. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Perform a Random Act of Kindness: The single best thing to do when depressed is to help someone.
☐ Journal 1 positive event from the past 24 hours
☐ Write one barrier that will hold you back from being positive today.
“I, not events, have the power to make me happy or unhappy today. I can choose which it shall be. Yesterday is dead, tomorrow hasn't arrived yet. I
have just one day, today, and I'm going to be happy in it.”Groucho Marx
Day 14
©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
Date: ____________________________________
☐ Practice 3 Gratitudes - Someone or something you’re grateful for:
1. __________________________________________________________2. __________________________________________________________3. __________________________________________________________
☐ Meditate: Five minutes of focused rhythmic breathing. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Exercise: 20 minutes of exercise. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Perform a Random Act of Kindness: The single best thing to do when depressed is to help someone.
☐ Journal 1 positive event from the past 24 hours
☐ Write one barrier that will hold you back from being positive today.
“Plenty of people miss their share of happiness, not because they never found it, but because they didn’t stop to enjoy it.”
William Feather
15©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
Day 15
Date: ____________________________________
☐ Practice 3 Gratitudes - Someone or something you’re grateful for:
1. __________________________________________________________2. __________________________________________________________3. __________________________________________________________
☐ Meditate: Ten minutes of focused rhythmic breathing. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Exercise: 30 minutes of exercise. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Perform a Random Act of Kindness: The single best thing to do when depressed is to help someone.
☐ Journal 1 positive event from the past 24 hours
☐ Write one barrier that will hold you back from being positive today.
“Gratitude is a vaccine, an antitoxin, and an antiseptic.”John Henry Jowett
Day 16
©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
Date: ____________________________________
☐ Practice 3 Gratitudes - Someone or something you’re grateful for:
1. __________________________________________________________2. __________________________________________________________3. __________________________________________________________
☐ Meditate: Ten minutes of focused rhythmic breathing. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Exercise: 30 minutes of exercise. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Perform a Random Act of Kindness: The single best thing to do when depressed is to help someone.
☐ Journal 1 positive event from the past 24 hours
☐ Write one barrier that will hold you back from being positive today.
“Like lotus flowers rising above the mud, our hearts and minds are opening. Day by day, year by year, hand in hand, we are growing wiser, more loving, more creative. We are experiencing greater happiness in our own lives, because we are sharing that happiness with others. That is how a greater global transformation begins.”
Christopher Chase
17©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
Day 17
Date: ____________________________________
☐ Practice 3 Gratitudes - Someone or something you’re grateful for:
1. __________________________________________________________2. __________________________________________________________3. __________________________________________________________
☐ Meditate: Ten minutes of focused rhythmic breathing. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Exercise: 30 minutes of exercise. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Perform a Random Act of Kindness: The single best thing to do when depressed is to help someone.
☐ Journal 1 positive event from the past 24 hours
☐ Write one barrier that will hold you back from being positive today.
“When one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one that has been opened for us.”
Helen Keller
Day 18
©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
Date: ____________________________________
☐ Practice 3 Gratitudes - Someone or something you’re grateful for:
1. __________________________________________________________2. __________________________________________________________3. __________________________________________________________
☐ Meditate: Ten minutes of focused rhythmic breathing. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Exercise: 30 minutes of exercise. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Perform a Random Act of Kindness: The single best thing to do when depressed is to help someone.
☐ Journal 1 positive event from the past 24 hours
☐ Write one barrier that will hold you back from being positive today.
“Happiness is when what you think, what you say, and what you do are in harmony.”
Mahatma Gandhi
19©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
Day 19
Date: ____________________________________
☐ Practice 3 Gratitudes - Someone or something you’re grateful for:
1. __________________________________________________________2. __________________________________________________________3. __________________________________________________________
☐ Meditate: Ten minutes of focused rhythmic breathing. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Exercise: 30 minutes of exercise. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Perform a Random Act of Kindness: The single best thing to do when depressed is to help someone.
☐ Journal 1 positive event from the past 24 hours
☐ Write one barrier that will hold you back from being positive today.
“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe
harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”Mark Twain
Day 20
©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
Date: ____________________________________
☐ Practice 3 Gratitudes - Someone or something you’re grateful for:
1. __________________________________________________________2. __________________________________________________________3. __________________________________________________________
☐ Meditate: Ten minutes of focused rhythmic breathing. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Exercise: 30 minutes of exercise. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Perform a Random Act of Kindness: The single best thing to do when depressed is to help someone.
☐ Journal 1 positive event from the past 24 hours
☐ Write one barrier that will hold you back from being positive today.
“Now and then it’s good to pause in our pursuit of happiness and just be happy.”
Guillaume Apollinaire
21©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
Day 21
Date: ____________________________________
☐ Practice 3 Gratitudes - Someone or something you’re grateful for:
1. __________________________________________________________2. __________________________________________________________3. __________________________________________________________
☐ Meditate: Ten minutes of focused rhythmic breathing. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Exercise: 30 minutes of exercise. (Scale your daily goal according to your circumstances, capacity, time, and tolerance.)
☐ Perform a Random Act of Kindness: The single best thing to do when depressed is to help someone.
☐ Journal 1 positive event from the past 24 hours
☐ Write one barrier that will hold you back from being positive today.
“Happy people plan actions, they don’t plan results.”Dennis Waitley
©Blue Courage, LLC. All rights reserved.BLUE COURAGE® is a registered trademark of Blue Courage, LLC.
The Happiness EpidemicA Blue Courage® 21 Day Challenge in Positive Psychology
Additional Resources
"Happiness is not the absence of problems, it's the ability to deal with them."Steve Maraboli
Pattern Interrupt (Reset Attention/Thought):
16 Seconds to Clarity• Close your eyes, sit up straight, relax• Breathe in and out to count of 4• Breathe slowly through your nose• Deep breath in to count of 4• Hold to count of 4• Slow exhale to count of 4• Hold to count of 4
Tabata Exercise8 Cycles...
20 Seconds of Work...10 Seconds of Rest...It’s only 4 minutes...
www.tabatatimer.com
The Workout
1 Minute Front Plank30 Seconds Left Side Plank
TABATA EXERCISE (Example: Squats)30 Seconds Right Side Plank
1 Minute Front Plank
Feeding the Mind
Reading Resources
Video ResourcesBlue Courage Blog:
https://bluecourage.com/category/blog/Blue Courage YouTube Playlist on Resilience:https://www.youtube.com/watch?v=UkFk_
jvKYHQ&list=PLlYi1eQvCluTRSwkfep7zJmuVfT3ohjSt
Heart-Focused Breathing (Builds Resilience and Coherence)Heart-focused breathing is about directing your attention to the heart area and breathing a little more deeply than normal. As you breathe in and out, imagine your breath is flowing in and out of your heart or chest area. (In the beginning, placing your hand over your heart as you breathe can help you in directing your focus to your heart.) Inhale 5 seconds, exhale 5 seconds (or whatever rhythm is comfortable.)
Typically, the HeartMath Institute recommends that you breathe in about 5-6 seconds and breathe out 5-6 seconds. Be sure your breathing is smooth, unforced and comfortable. Although this is not difficult to do, it may take a little time to become used to it. Eventually you will establish your own natural rhythm.
davidji: The Power of Pattern Interrupthttps://davidji.com/the-power-of-pattern-interrupt/