Do you have a purpose

to make a real significant impact on... If you are having trouble viewing this email, [click here.]( You are receiving this email because you have expressed an interest in quality health and lifestyle tips. You can remove your email by clicking [unsubscribe]( at any time, or simply reply back to this email asking to be removed.  Today's Tip... Your Purpose. It’s true that in order to live our purpose in this world, we’ve got to have a vision and a plan for achieving our dreams. We must be tenacious in working toward our goals, and we might occasionally have to sacrifice a little sleep for that dream. However, our “hustle at any cost” culture has convinced us that this means choosing between success and quality of life (e.g. health, happiness and fulfillment). This either/or mindset is not just inaccurate — it actually threatens our bottom lines and secretly sabotages success. The stress, exhaustion and decision fatigue caused by “hustling” can all lead to mood swings. Our logical processes literally shut down, opening up the floodgates to irritability, frustration, anger and sadness. In other words, the primitive part of our brains (controlled by emotion) takes over and dictates our behaviors, while our higher-level thinking is put on pause.   Can you see how this creates the exact opposite of the success we’re striving for?  Although the stigma remains that break-takers are lazy or unmotivated, this belief is unfounded. Breakthroughs in neuroscience research unveil proof that goes against everything we thought we knew about achievement. Periods of intentional rest are now known to boost our: - Productive energy - Creativity - Innovative thinking - Executive function - Positive mindset - Intuition - Memory One specific method that's especially effective? Napping. Often we’re tempted to rely on coffee in lieu of taking a short break when we feel sluggish during the workday. However, napping has been shown to enhance alertness and attention even better than caffeine. Brief periods of rest also counteract the sluggish effects of not getting enough quality sleep at night. Napping even makes us better problem solvers, which directly leads to innovation and decisive action — two notable hallmarks of success. Maybe this all sounds great, but you’re wondering who has the time or flexibility for a workday nap? You’re right, many of us don’t… but guess what? Falling asleep is not necessary in order to feel the restorative benefits of midday rest! Try these three faux nap ideas to enhance creativity and productivity. They're easy to fit into even the busiest of schedules — so pick one, set a timer for five minutes and enjoy. 1. Close your eyes. More than 50 percent of the surface of the brain is devoted to processing visual information. Closing our eyes frees up the energy associated with that 50 percent, allowing our brains much needed recovery. We can tap into the unconscious processes that help us connect with our innovative ideas and solve problems more efficiently simply by decreasing visual input. Action step: Create a cozy nap environment without the expectation of falling asleep. Taking that pressure off of ourselves goes a long way toward relaxation and leads to increased productivity. Consider playing some soothing music to help drown out any distracting noises. Allow your eyelids to gently close, and notice any thoughts that arise.  2. Daydream. As a child, were you ever scolded for gazing dreamily out the window? Our parents and teachers presumed that a wandering mind was a hindrance, but neuroscience researchers find that daydreamers actually score higher on creativity scales. For best results, approach your daydreaming session with intention: You must be able to notice when you are in this state and pull yourself out at will. This requires some practice. Action step: Choose a photo or work of art that feels relaxing to look at, perhaps a calm ocean scene or some flowers against a bright blue sky. (Note: Blue is calming; orange stimulates creativity.) Set a timer for five minutes. Sit comfortably and gaze at the picture. Allow your mind to wander while keeping the focus on the feeling you get from the image, and keep a pen and notepad nearby to jot down any flashes of inspiration.  3. Breathe. The adult brain, a mere two percent of body weight, is responsible for around 20 percent of oxygen consumption. This means oxygen is one fuel our brains heavily rely on for planning, decision-making and higher-order thinking. Simple focused breathing gives us a mental energy boost. It also helps us relax into our unconscious mental processes, supporting creativity and productivity by activating our parasympathetic nervous system (responsible for both mental and physiological relaxation). Action step: First, practice diaphragmatic breathing — drawing the air into your belly instead of your upper chest. Place one hand over your heart and the other over your abdomen while inhaling. When your lower hand rises during inhalation and your upper hand does not, you know you’re bringing the air fully into your diaphragm. Next, breathing only through your nose, inhale for a count of four… hold for a count of four… exhale for a count of four… and hold again for a count of four. Repeat this sequence for anywhere from two to 10 minutes. Using these techniques, our brains are able to pick apart information and reassemble it, like pieces of a puzzle, in a way that our conscious mind alone cannot. And that is when we can achieve a level of success that hustle culture just can't match.   Back & Hip pain? THIS is why...  Ever heard about hip flexors? If you’re dealing with…  ❌ Low back & hip pain ❌ Stiffness ❌ Or pain while walking or moving THIS muscle is to blame. Because the hip flexors allow you to bend at the waist and stabilize your spine. But if you spend 4+ hours a day sitting… Your hip flexors can get really tight… Leading to stabbing low back & hip pain. Luckily, ONE of these 4 stretches can unlock your hip flexors instantly. Try to guess which one it is:  Take a guess and tap on your answer… Or click below to see how to unlock your tight hip flexors today: [>> #1 stretch to END low back & hip pain (it works instantly).]( Make the most out of your day,  Change That Up    Change That Up was founded to help replace old habits with positive, healthy habits. It is our core belief that you have the power to #changethatup when we’re stuck in rut. You can do this by using our powerful daily insights delivered to your inbox. We all grew up on the typical standard American diet. We followed the patterns and behaviors that we learned from everyone around us. When we all first started growing up and becoming adults, we started living a work life behind the desk. We got busy with life. We almost all fell out of any good habits that we had while growing up (this almost always happened unless you grew up in a home that taught good nutrition and healthy habits). As any adult in their 40s and 50s can relate, you feel a great amount of joy when you see your healthy habits create a life of freedom and happiness.  Through all the years of frustration, we eventually figured out that developing healthy habits requires surrounding yourself with positive influences that embody how you want to live. Here at Change That Up (with some help from our favorite health experts and practitioners along the way) we’ve developed a trusted newsletter that has helped thousands of men and women become better at living healthy, one positive change at a time. We give extra time and attention to break down big ideas into simplified, bite-sized insights for daily improvement.  With our daily email newsletter, you will become a much more confident, knowledgeable and healthy version of yourself. Our newsletter is packed with valuable insights and quality product recommendations for you. Our reader support team is also always at the ready to answer any questions you have about the emails we send out every day. We’re here to help!  The best part is that we update our content and recommendations regularly! If you don’t love today’s email, we encourage you to contact us and let us know so we can continue to improve our articles for you! We love helping people achieve healthy lifestyles and are very appreciative of your support and business. We’re also committed to the right to our member's privacy and strive to provide a safe and secure user experience. 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