The Self Report

The Algorithm for Success

The Self Report is a series of posts on Reena’s Edit for mental health and wellness. These may include the newest research, previous or current experiences, and methods of care by Reena or featured guests. Some subjects we will cover are body love, the importance of self care, daily rituals for mental health, recommended products or services, self valuation, and creating your future.

These are not definitions — these are algorithms for success.

Happiness = health + wealth + good relationships

Health = exercise + diet + sleep

Exercise = high intensity resistance training + sports + rest

Diet = natural foods + intermittent fasting + plants

Sleep = no alarms + 8-9 hours + circadian rhythms

Wealth = income + wealth * (return on investment)

Income = accountability + leverage + specific knowledge

Accountability = personal branding + personal platform + taking risk

Leverage = capital + people + intellectual property

Specific knowledge = knowing how to do something society cannot yet easily train other people to do

Return on investment = “buy-and-hold” + valuation + margin of safety

Photo from @clairerose

Health Tips You Didn’t Know

Featured Muse, The Self Report

TAKE VITAMIN D AND MAGNESIUM TOGETHER

Magnesium turns Vitamin D to its active form so you should always take them together.

ORGANIC FOODS ARE GOOD FOR YOU AND FOR THE PLANET

The benefits of choosing organic include better nutrient content and less chemical residue. When possible, reach for organic meats, cheeses, and produce at the store.

Look for organic certifications on labels to ensure your food was grown with care for the planet. Farmers’ markets and local farms are great places to find organic options. A recent innovation in organic farming is regenerative agriculture; this goes a step beyond organic by managing the land with holistic, forward-thinking methods.

WHAT A GOOD POSTURE LOOKS LIKE

A good posture means having your shoulders and hips even, chin parallel to the floor, and weight evenly distributed on both feet. If you’re feeling a little out of balance, simple exercises can help to improve your posture. Focus specifically on stretches and activities that build muscle strength and improve your balance.

LONELINESS CAN REDUCE YOUR LIFE EXPECTANCY

People who are feeling isolated lonely may be more prone to disease and illness because their immune system is weakened. But, it’s unknown whether this risk stems from isolation itself or other factors that are associated with it. In fact, some experts estimate that loneliness can decrease your life expectancy by as much as 15 years. That’s similar to the effects of obesity and smoking 15 cigarettes daily!

To fight loneliness, just being around other people can be beneficial. So get out there and socialize! Getting a pet can also help reduce feelings of loneliness.

YOU CAN REDUCE YOUR RISK OF HEART DISEASE BY EATING CHOCOLATE

Chocolate is often seen as a guilty pleasure. However, it turns out it’s good for you too! Dark chocolate in particular is high in antioxidants, which can help reduce the risk of heart disease. Dark chocolate’s high magnesium and cocoa content can also reduce blood pressure and improve the health of your blood vessels. For the most health benefits, try to choose chocolate that has at least 70% cocoa.

YOU AN GET ADDICTED TO CARBOHYDRATES

Just like you can get addicted to drugs or alcohol, you can also become addicted to carbs. This is because carbs trigger the release of dopamine, which is the same hormone that’s released when people abuse drugs or alcohol.

Try to limit your carb intake. This means avoiding white bread, cereals and pasta, and choosing wholegrain options instead.

And, if you feel like you’re addicted to carbs, there’s someone out there who can help, and much easier than an addiction to drugs or alcohol (thank goodness)!

Photo from Pinterest

10 Habits Every Girl Should Have

Reena's Edit, The Self Report

GET 9-10 HOURS OF SLEEP EVERY NIGHT
REDUCE SUGAR INTAKE
TRY TO ORGANIZE THOUGHTS ON PAPER — it helps you think better
PLAN AHEAD — a week or so
SET GOALS AND MAKE SURE YOU’RE MOVING FORWARD
TAKE ADVICE FROM PEOPLE THAT ALREADY HAVE THE RESULT YOU WANT
EAT DINNER AT THE KITCHEN TABLE AND NOT IN FRONT OF THE TV
DRESS IN A WAY THAT MAKES YOU FEEL CONFIDENT
ATTEND A WORKOUT CLASS AT LEAST ONCE A WEEK
MANIFEST

photo from Pinterest

5 Journal Prompts — Mid-Year Check In

Reena's Edit, The Self Report

What area of my life could use a refresh?
My biggest priority this month
What jar am I putting money into these next 3 months?
What lesson have I learned in the past 3 months?
3 feelings I love to feel

@haileybieber

Feel Good Friday!

How To, Reena's Edit, The Self Report

How To: An instructional series to instruct our readers with routines, guides, and recipes.

A morning routine can make or break your day. Let’s have a great Friday together by following this morning routine. (We are starting our work day an hour later, but if you can’t do this, wake up an hour earlier).

STEP 1: DRINK SOME WATER

Put some ice into a glass by your bedside before you head to bed, and a glass on refreshing water will be there for you. If you’d like, slice in a lemon piece to wake you up further.

STEP 2: GRATITUDE JOURNAL

We use the Five Minute Journal every morning and evening for guided gratitude thoughts. If you don’t have one, in a notebook write down the following.

I am grateful for…

________________________________________________
________________________________________________
________________________________________________

What would make today great?

________________________________________________
________________________________________________
________________________________________________

Daily affirmations. I am…

_________________________________________________________________

STEP 3: STRETCHES

If you want to grab a mat and do yoga, go for it! At least do 5 minutes of stretching.

STEP 4: MEDITATION OR PRAYER

Spend 5 minutes in meditation or prayer.

STEP 5: MAKE YOUR BED

There’s a commencement speech from Texas that went viral a few years back. “If you make your bed every morning, you will have accomplished the first task of the day,” William H. McRaven said. “It will give you a small sense of pride, and it will encourage you to do another task, and another, and another. And by the end of the day that one task completed will have turned into many tasks completed.”

STEP 6: MAKE A FEEL-GOOD BREAKFAST

We have cravings, but some of us also have certain foods we choose to eat to stay healthy. Whatever you choose, make sure today it’s brekkie that will make you go mmm, mmm, mmmm!

STEP 7: WRITE YOUR TO-DO LIST

Write down everything you have to get done. Instead of scrolling through IG, jot down on a piece of paper what you have to get done. Leave room to do something nice for yourself today! (Also, notice, we not once have mentioned a phone up above ^, so together, let’s try to avoid it until after our morning routine!)

Happy Friday! You got this! xx

photo via Pinterest

5 Health Habits We’ve Added

Reena's Edit, The Self Report

HAVE LUNCH OUTDOORS

We are having the most amazing weather, and most of us work indoors, and then our lives get too busy and we don’t spend enough time outside. Not all sun rays are damaging and it’s healthy to spend some time outdoors, so we’ve started having lunch out in the garden. This is intentional time outdoors that we have been absolutely loving.

VITAMINS AND SUPPLEMENTS

Our bodies are deficient of different vitamins, each their own. So we can’t tell you what to use. But once you find out what you’re lacking, boosting those low numbers with vitamins and supplements will be a game changer.

CREATE AN EVENING/WIND-DOWN ROUTINE

Getting off our phones at night is the first step. But that’s not what we are here to talk about. We spend an intentional half our to 45 minutes in an evening beauty routine. It is not only calming, but it’s our favorite hobby. You can take the time also to read, water your plants, have tea, or do anything that is a calming activity.

COMPLIMENT PEOPLE MORE

Make sure this is genuine! But scrolling through my feed, I think, “oh that’s cute, she’s super pretty, I love her outfit!” It takes an effort to take 5 seconds to write that comment, but it may make a difference in someone’s day. Put a smile on someone’s face. They will appreciate it.

GO TO BED AT THE SAME TIME EACH NIGHT

Heading to bed and then both waking up at the same time, gives you consistent sleep, a consistent routine and a great amount of hours of sleep! Plus, plus, and another plus!

@haileybieber

My Morning Routine

Reena's Edit, The Self Report

I don’t know about you, but it took me years to get into a morning routine. It was never a priority until I felt I wasn’t successful anymore, and altogether in a bummy (is that a word?) mood.

Very quickly, a coach asked if I had a morning routine. This can make or break your day.

My Morning Routine

Wake up and get a sip of water

Gratitude journal (I’ve used the Five Minute Journal for years!)

Check my phone for a minute, but don’t reply to anything, just send a good morning message to my fiancé (can’t wait to get married and move in together!)

Meditate for 5 minutes — sometimes it’s a prayer, sometimes a breathing exercise

Make the bed, open the curtains and stretch as I head over to do my skincare

Put on an outfit I’m comfortable or confident in — depending on if I WFH or go out. Hair in a bun and a comfy outfit that’s easy to throw on is ideal, but when I have to go out, this is when it takes almost an hour. I love to listen to a podcast at this time to get myself in a business or positive lifestyle mindset.

Light a few candles around the home. I love my space!

Finally grab my phone and get to the missed notifications, and reply to the urgent ones. But no aimless scrolling! While I’m on my phone, I like to check up on family every once in a while and chat for a few minutes

Go over to-do list for the day. I write out 3 important tasks that have to get done that day, and 3 less important tasks as well. Of course, start with the important. As soon as you learn to organize your tasks with a list, you’ll clear that mess out of your head.

Get started on work for a few hours

Since I practice intermittent fasting, I eat brunch at 12:00 but drink water throughout the morning. Every day I try to get some sun by eating lunch outside, working in the sun, or just taking a walk.

Hope you enjoy! There are a few morning routine practices I would love to still incorporate.

Working out is the most obvious but super difficult as I’m not a morning person
I also wish I found the time to read a book, but my mornings aren’t slow enough
I just bought myself a juicer and smoothie blender — may take 5 minutes in the mornings to make a freshly squeezed juice or smoothie
10-minute journaling! I do this when I feel overwhelmed
Read more articles on business and lifestyle. We only get better from learning, and this is a great way to take in information.

@kourtneykardash

10 Things We Can’t Live Without

Reena's Edit, The Self Report

SPF

Because who wants to age faster than we should? Particularly this (won’t break you out!) and this SPF (perfect for reapplying).

Dr. Jart+ Face Masks

We should mask once a week, each for their own cause — moisturizing, pealing, clay, etc. I love all Dr. Jart+ sheet masks. They give you a healthy glow, hydrate, and moisturize the dry face you’ve been wearing. When my makeup starts patching, it tells me it’s time for a facemask. These and these are my favorites (Amazon sells them straight from the brand in packs of 5 and quick shipping)!

Oral-B Spinning Toothbrush

Good breathe and clean teeth are everything. I currently use this one.

Airfryer

This one heats up your food without drying it out; try reheating pizza or wings — as if straight out of the pizzeria! I also use it as a mini oven when I’m cooking for one! The best invention and a time saver.

Airpods

OMG, how did we live with the wires getting in our way?

Collagen supplements

Healthy hair, skin, and nails. Our favorite way to consume is adding collagen powder to your smoothies.

Podcasts

We can learn some of the most valuable information through podcasts. Try turning one on when driving, doing housework, or walking your dog.

Dry shampoo

A lifesaver on no hair wash days. This one and this one (for blondes!) are our favorites.

Loungewear and Sweats

Who wears jeans every day today? After lockdown, sweats and loungewear have made their chic public appearance and we don’t think we can ever go back.

Having our nails done

Oh girl, you instantly look put together with perfectly manicured nails.

@kendalljenner

The Self Report: For a Productive Week Do These 5 Things on Sundays

Reena's Edit, The Self Report

1. Review your calendar for the week

Visualize what your week should look like, take note of the big assignments needed to be completed, break the big tasks into smaller ones, and write out your to-do list for each day.

2. Get all the basic chores out of the way

Do the laundry so it’s not piling up, vacuum and dust, and prepare your bag for work/school.

3. Plan your outfits for the week ahead

The last thing you want in the morning is to not find something to wear. Plan and iron your outfits for a stress-free morning.

4. Prep your meals and buy groceries

Prep your meals so you’re not rushing when it comes to preparing them in the mornings. write out your cooked meal plans for the evenings as well. Shop for the necessary groceries.

5. Check your bank accounts

Double check everything is in order, from credit cards, to savings and checking accounts. If you budget, update this as well.

@thegreylayers

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The Self Report: 10 Habits You Need To Start Tracking

Reena's Edit, The Self Report

Here are 10 inspirational prompts for habit tracking. Organize your life by setting goals and working on them daily. It may be easy to forget them, unless you track them daily in a notebook or on your phone. Prioritize habits within your schedule and your daily routine.

Comment down below any other ideas!