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  1. Prioritize your day– reduce overwhelm and only focus on the things that matter most. To do this, take a piece of paper and draw one horizontal line and one vertical so that you have four quadrants. In the top left, write Important. On the top right of the page, write Not Important. On the left upper margin, write Urgent. On the bottom left margin, write Not Urgent. So you have four boxes: Important/Urgent, Important/Not Urgent, Not Important/Urgent, and Not Important/Not Urgent. Take your to do list, and categorize each task. When you’re just starting out with this, you can even add in the things you do every day. Facebook is not important and not urgent. Minimize the things you do that would fall under the not important/not urgent category and focus on the Important/Urgent box.
  2. Keep it simple: Avoid lots of sugar, alcohol, intense exercise or too much food right before bed. Stick to one glass of wine or beer at night or even less. Even the sugars in white wine can keep you up and disrupt sleep.
  3. Create a self-care routine before bed. Light a candle, turn harsh lights off, play soft music, do some relaxing yoga, stretching or meditation. Journal about your day. Turn off your work brain and tap into your intuitive, creative side. Drink herbal tea.
  4. Practice breathing and feeling your body get heavy as you lay down. Having a consistent meditation practice can help give you the mental control to be able to do this. Focus on your breath and if a thought comes, visualize exhaling it out and letting it go. If it’s nagging, move to tip number give.
  5. Let your mind relax. Keep a note pad next to your bed in case you’re someone who worries a lot about their to do list or has a lot on their mind. Within reason, allow yourself to write down something you remembered you have to do and then let it go. 

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Jenna Pacelli is a Holistic Health Coach and yoga teacher at the Institute for Integrative Nutrition. She coaches yoga practitioners and busy professionals in the San Francisco Bay Area and all over the world struggling with energy levels, stress reduction and weight management. With a focus on aligning their lives with their values, her clients create lasting change and fully embodied health and wellbeing. 

Jenna believes that by creating health and wellness at the physical, emotional and mental levels, it is inevitable that joy and a deep understanding of one’s purpose follow.

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