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In fact, they make it harder to keep to a better schedule once Monday rolls around. Sleeping in also allows your internal clock to drift later, because you are waiting too long before you get to see daylight. This is what makes Monday morning the most dreaded time of the week. Get more morning light. Bright light plays a critical role in keeping our inner clock in sync. It also has a powerful effect on our mood and energy. The simplest way of taking advantage of this process is to go outside at the end of your normal sleep cycle and spend at least ten or fifteen minutes in full sunlight--assuming you've had a decent night's sleep. If that means while you're waiting for the morning school bus, stake out a sunny spot and face east. Get more exercise, but not in the evening. Exercise in the morning helps to synchronize the internal clock, making it easier to get to sleep earlier at night, but late night exercise has a risk of making it harder to get to sleep. TIP #1: ASK QUESTIONS TO CREATE SELF-AWARENESS. Identifying any intensity of self-loathing is an important part of thriving in motherhood. No matter how pained or vulnerable you feel, I want to remind you how incredibly brave and strong you are. You can get through this and you will--with time, dedication to yourself, and the support of a therapist. But first, I want you to ask yourself the following questions: What was it? What positive messages were told to me and by whom? What negative messages were told to me and by whom? Am I afraid to make mistakes? If so, when did this start?

What does that mean? Well, I can change the conversation; I've been turning all the rules upside down. I spend a lot of time cultivating my commitment to faith. I also feel my confidence and certainty growing. I give my dreams my attention. I'm working to uncover all my gifts. That's taking time. But you're finding some nice surprises, I bet. And I'm finally getting a handle on sequencing what I need to do and when and how. Cut down on caffeine, alcohol, and nicotine. Scientific studies--like most people's personal experiences--make it very clear that caffeine, alcohol, and nicotine have bad effects on sleep. By limiting your consumption during the day and cutting it out altogether during the evening hours, you can improve your sleep and your general health. And do we need to point out that alcohol and nicotine consumption is not just unwise but illegal for most teens? Cut down on evening light. Exposure to bright light during the evening pushes the inner clock later, making it harder to get to sleep on time and to wake up the next morning. The TV, computer screen, or brightly lit article is making your sleep problem worse. Does this mean you should sit in the dark doing nothing until bedtime? Of course not, but try to reduce bright light as the evening goes on. Put your room light and desk lamp on dimmers, so you can see everything easily while avoiding overstimulation.

If not, how would I like to live? What does my authentic self need to be happy, to be content, and to live with purpose and meaning? TIP #2: BE INSPIRED BY OTHERS, BUT DON'T COMPARE. Self-loathing is a shadow emotion fueled by intense negative and critical thoughts that focus on deficits, flaws, and hurtful personal insults through comparisons with others. Comparison is the enemy and thief of joy, happiness, contentment, and thriving. Don't compare yourself to others; When you catch yourself comparing yourself to others, remember to stop and challenge yourself by keeping in mind that what you see in another person is only a small portion of their reality--it's what you perceive but is not 100 percent accurate. Instead, I want you to look at others through the lens of inspiration: What do they do (or what do you see) that inspires you? What qualities do they have that you'd like to cultivate in your life? When you think from a place of inspiration instead of comparison, you may find yourself encouraged to create a more authentic and meaningful life. Okay, good. And it's just going really well, Loral. I feel like a lot has shifted for me, so I really don't think I need all that support and team you talk about. Are you serious? Well, it's just, you know, I have a lot of gifts and abilities, and I just find that when I delegate, well, no one ever does it as well as I do. No one ever does what as well as you? Everything? Well, no, but . Although people like this might be on a momentary high from discovering their Yes! Energy, it doesn't last.

Avoid using bright white fluorescent lamps, including the energy-saver type. One step that can help a lot is to download an application called f. It's pretty cool. Unwind with a pre-sleep routine. You will find it helps to create a regular transition between the stresses of the day and going to sleep--an appealing routine that puts you in a calmer frame of mind. What this looks like is very much up to you. Lots of people find that a cup of warm milk or uncaffeinated herb tea helps. Others swear by meditating, taking a warm bath, or listening to soothing music. What's important is that it work for you and that you make it such a regular habit that you don't even have to think about it. Get a little help from your friends. TIP #3: PRACTICE SELF-COMPASSION. Self-compassion is a practice of self-love and understanding that every mom deserves to feel, including you. Self-compassion starts with an awareness that you deserve to feel happy, loved, and secure. Next, self-compassion is giving yourself the same kindness and understanding that you give to others. Finally, self-compassion is about being aware of your suffering, pain, and insecurities and being intentional not to judge, criticize, or harm yourself with the words or actions you direct at yourself. Self-loathing, on the other hand, is a shadow emotion fueled by negative thinking and self-talk; As simple as it sounds, you can start this moment by making a commitment to talk kindly to yourself, as you would a friend and your child. Learning the skills of self-compassion will help you heal patterns of self-loathing and foster more health and well-being in all areas of your life. TIP #4: NOTICE PATTERNS OF SELF-LOATHING. The shadow emotion of self-loathing is often triggered by certain situations, people, or events.

In fact, this path quickly leads to exhaustion and anger. The Energy Equation is not a short-term pick-me-up idea. This is about long-term ooEOEoo. There's a reason for each of the eight factors in the formula. None can be skipped, and none can be ignored. No one can do everything. No one knows everything. In fact, most people know very little, so those who do everything themselves are doomed. Community and collaboration can create monster potential. But you can't just build any community or collaborate with just anyone. Tell your best friends that you are going to deal with your sleep problems. By letting them know, you are making a sort of public statement, which is usually easier to keep to than private decisions. Ask them to help by not texting or calling you late in the evening. Just for insurance, turn off your cell phone audio alerts for the night. Your friends may tease you, but they are probably having the same problem. Why not rope them in, and use the buddy system? If you are feeling depressed, anxious, or both--and this is interfering with your sleep, schoolwork, home life, social life, or even your outlook on life--don't keep it to yourself. There are many possible causes as well as ways to deal with the problem so your mood improves rather than getting worse. Take a deep breath, and don't delay sharing this with your parents, a friendly teacher, guidance counselor, or doctor. If you are in the U.