We’ve all been there before. You’ve got a to-do list as long as your arm and zero motivation to tackle it. Even if you had the energy to get up, you wouldn’t know where to begin… and that thought alone keeps you on the couch; anxiety growing by the minute.
Procrastination is a btch, so you pour yourself a double espresso in an attempt to turn your day around. But what if I told you that the caffeine in your cup of joe was doing more harm than good?
If you’ve ever noticed an uptick in panicky thoughts or feelings after sipping some java, you’re not alone. In one study, 71% of anxiety-prone patients felt increased feelings of anxiousness after taking 10mg of coffee. They likened their symptoms to that of a panic attack.
And it’s not hard to see why. Studies show that caffeine’s effects on your body are similar to those of a frightening event – jitteriness, nervousness, and increased heart rate – oh my! You experience these unsettling feelings because your “fight or flight” response is triggered once the caffeine hits your system.
When you’re under stress, it’s actually best to avoid increased caffeine levels - especially if you’ve experienced anxiety attacks in the past.
Drop The Java And Do This Instead
So what can you do to help motivate and boost your energy levels instead? The experts say mindfulness meditation and movement are the way to go! Not only will you feel increased energy levels, but it may improve your brain functions as well.
We’ve tried (and swear by) the following 10-minute program to give you the motivational lift you need, wherever you are. It combines self-care, the 4-7-8 breathing technique, and some light movement for the ultimate boost!
The 10-Minute Motivator
BREW: Brew a cup of tea that ties in with your daily goals.
Need to focus at work? Our Energize blend can help. This blend does contain some caffeine but it gets its power from yerba mate, a natural stimulant, in much lower doses. Twice the lift, without the crash!
Errands and chores weighing you down? Get a moment of self-care with our ultra-hydrating Glow blend!
FOCUS: Sit in a serene space so you can focus on your breath, quiet your mind, and enjoy the aromas from your tea. That last part is super important! Smell is the strongest of the senses and is best able to influence brain activity. Each of our blends harness the power of aroma to boost effectiveness.
BREATHE: Breathe in quietly through the nose for 4 seconds. ︎ Hold the breath for 7 seconds. ︎ Exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds. Start with four cycles to feel the effects, though it's noted you should do no more than 8 reps in one sitting.
THINK IT, SAY IT: Think about 3 things you’re grateful for, right in this moment. Focus on them in your mind and allow yourself to sit in the gratitude for a minute or two. Say, out loud or in your head, “I am motivated, I am energized, I’m ready to go!”.
MOVE: Choose one of these quick and easy movements to get the blood flowing!
Stand with feet hip-width part, knees slightly bent. Extend arms out to sides with palms facing forward. Inhale deeply through nose and look up, expanding wide across chest and opening arms as wide as possible.
Exhale out through mouth while wrapping arms around chest, fingertips hugging upper back, spine rounded, and chin dropped in toward chest. Repeat 10 times, alternating the arm that wraps on top each rep.
Stand with feet hip-width apart, knees slightly bent, and arms by sides. Inhale deeply through nose while lifting right knee up in line with hip, extending left arm by ear, and leaning to the right. Return to starting position, exhaling through mouth. Repeat ten times, alternating sides each rep.
Stand with feet wider than hip-width apart, knees slightly bent, and arms extended down and across body to the left.
Swing arms up and to the right while rotating left hip forward and lifting left heel, tracing a circle with arms toward the wall behind you. Immediately repeat to the opposite side, swinging arms through a large figure-8 pattern in a natural rhythm, breathing deeply. Repeat ten times.
Try it Before You Knock It!
The next time you’re feeling low, hit pause on your caffeine plans and try this simple routine. It might seem a little… strange… but trust us, it really works. Motivation without the jitters is totally possible!