If you’ve been following along the past month of October, you have seen us welcoming the transition into fall by exploring our sleep.

We began with a pause breath exercise and then talked about sleep hacks, evening rituals, and how our daily routines lead to a good night’s sleep.

On Episode #124 of the Habit Thrive Podcast, we are extending our “sleep talk” into the first episode of November with five phrases that I find help me get to - and stay - asleep.

1. The early darkness from the time change is going to help me hunker down and go to sleep.

Try to embrace this time change and use it to your advantage.

Having darkness fall earlier allows you to nudge your body’s internal clock into sleep earlier, which can help leave you more well-rested in the morning.

1. I’m going to keep to my evening ritual as much as I can.

Picture this: You and some friends have decided to join an exercise class together.

The class meets Tuesdays and Thursdays at 6pm and lasts for an hour.

This seems like no big deal until you start to think about all the things you have to do in the evenings: dinner, laundry, dishes, pack lunch for the next day, etc.

So, you resign yourself to getting less sleep on those nights because you know you’ll go to bed later.

Instead, try preparing and planning ahead so you don’t miss your sleep target.

Pack all your lunches on Sunday so you don’t have to do it during the week. Ask someone else in the family to share in laundry duties. Have your pajamas and toiletries laid out and ready to go for your bath when you get home.

Planning ahead helps the routine be more automatic - and more effective!

1. Keep telling yourself, “All will be well.”

Once you’ve completed your routine and gotten into bed, you hunker down, close your eyes and…

Nothing. You can’t sleep.

Maybe your mind is going a million miles per minute; thinking of things you might have forgotten or need to do the next day. It happens to us all!

In that moment, I like to remind myself that all will be well. My family, my friends, my animals, my home, my plans, my responsibilities. They will all be well.

Then I let that sink in, and allow that feeling to calm me and relax me into sleep.

1. If I wake up during my sleep, I remind myself I’m resting.

If you find yourself waking up in the early Vata hours between 2 and 4am, it can sometimes be difficult to let go back into sleep.

If you can’t simply remember that although you may not be sleeping, you are resting.

Your mind and body are resting and healing and preparing for the day ahead.

1. Once I am up for the day, I remember that I have had enough sleep to do what I need to do for today.

You’re not performing brain surgery. (Well, unless you are a brain surgeon!)

Even if you got very little sleep, or your sleep quality felt less than you desired, it’s still OK.

You did, in fact, get enough sleep to accomplish your goals and tasks.

And, remember, there’s always tomorrow night!

Just keep repeating and remembering these 3 phases, incorporating your habits and routines, and you will soon find yourself relaxing into a wonderful night’s sleep…

Lorrie xoxox

Download my Sleep Checklist

Loving the show? Let’s connect! Find me:

Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years

Instagram: @Habitguru365

Website: lorriemickelson.com

Habits, Mindfulness Routines & Self Care For Women 50 & Beyond

This month on the Habit Thrive Podcast is all about sleep.

We started with an episode exploring what contributes to a good night’s sleep and moved into answering the question: Why is it so difficult to put a daily routine into place?

On Episode #123 this week, we are using our Sleep Checklist to set ourselves up for a blissful sleep.

So, start by thinking about what time you go to bed.

10? 11:30? After Midnight?

If you have a consistently later bedtime and it works for you; by all means, stick with that!

But if you notice mornings are a little rough, and you’re always telling yourself “I need to get to bed earlier…”

Then plan for that.

Maybe back that bedtime goal up an hour or two.

From there, begin to plan your evening routine:

Dinner by 7pm

Stopping social media screen time by 8pm

Journal/Yoga/Meditaion

A warm bath at 8pm

A little TV or reading

In bed at 10

And, remember, your bedtime plan doesn’t have to go perfectly every time.

But I guarantee that once you start to notice how you feel after getting a blissful sleep, you’ll have an easier time following that sleep checklist.

Lorrie xoxox

Download my Sleep Checklist

Loving the show? Let’s connect! Find me:

Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years

Instagram: @Habitguru365

Website: lorriemickelson.com

Habits, Mindfulness Routines & Self Care For Women 50 & Beyond

On this week’s episode of the Habit Thrive Podcast, we are continuing our journey into a good night’s sleep.😴

Last week, we explored how a good daily routine contributes to a good night’s sleep. This week, on Episode #122, we’re answering the question:

🤔Why is it so difficult to put a daily routine into place?

Let’s start by recognizing what, exactly, makes a routine (and noticing that you may already have some).😉

✅Waking up at the same time each morning

✅Hitting a few yoga poses to get your muscles warming as you get out of bed

✅Planning ahead for a healthy, well-balanced lunch

✅Taking a walk every afternoon

✅Having dinner before 8pm

✅Taking a warm bath before bed

Just to name a few!

These all seem like simple, easy routines to have… so what could possibly make them difficult to put into place?🤷‍♀️

For one: LIFE!

There’s just a lot going on right now for a lot of us.😬

⭐You might have a social obligation that keeps you out later than normal, leaving you hitting snooze in the morning

⭐You’ve got a busy day that requires you to grab a quick lunch wherever you can instead of making your normal salad at home

⭐The rain prevents you from taking your daily walk

⭐A new dinner recipe turns into an utter disaster and results in a late-night pizza

Another distraction from our routine is the constantly overwhelming presence of technology.

📱We have all stayed up way too late scrolling on Facebook

📱Or letting news articles cause us to stress over things we can’t control

📱Or hopping onto Pinterest for a quick recipe only to go down the rabbit hole

The time and mental toll that technology tends to take can certainly hijack our day … and our happiness.

So, try swapping your phone or tablet for a journal🖊️

Take a deep breath.😮‍💨

Enjoy nature around you.🌳

And put yourself first, even if just for a moment!🤗

Keep your routines at the forefront of your mind, and you’ll start to notice how they connect to letting go into a good night’s sleep.

Lorrie xoxox

Download my Sleep Checklist

Loving the show? Let’s connect! Find me:

Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years

Instagram: @Habitguru365

Website: lorriemickelson.com

Habits, Mindfulness Routines & Self Care For Women 50 & Beyond

Why is a daily routine important for a good night’s rest?🤔

This week, on Episode #121 of the Habit Thrive Podcast, we are answering this question to kick off our series of episodes on sleep.😴

1. Regulating Our Internal Clock.

Doing the same time at the same time every day can be challenging.😕 Kids, jobs, holidays, sickness … they all wreak havoc on our schedules.

But it is 💯% worth it to work to keep to a schedule!

Let’s say you are used to going to bed at 10pm but, for some reason, stayed up until after Midnight last night.🫣 Today was your day off, so you slept in, and in the end got the same 8 hours of sleep you are used to.

Why do you still feel sluggish and tired?😖

It’s because your internal clock has gotten out of whack, so to speak. You can recognize what you did differently that negatively affected your sleep.

1. Having a Routine that Our Body Recognizes Can Reduce Stress.

Our bodies are designed to follow a 24-hour cycle🕒 influenced by light and dark, which affects when we feel awake or sleepy.

Keeping a consistent cycle of producing serotonin☀️ or melatonin🌛 helps your body’s rhythm and allows it to “know” when you are almost ready or bed or need to wake up and get going.

If you are constantly changing your bedtime⌚, you are constantly forcing your body to adjust to the new cycle.

1. There is Potential for Better Sleep Quality When We Stick With Routines.

We are going to see this even more as we dive into daily routines this month.🙌

But it just makes sense that if you sleep better, you feel better.😌 And if you feel better, you let go into sleep easier.

Routines can help reduce the stress of feeling rushed or overwhelmed.

It can help prevent you from lying in bed at night, mind racing,😨 thinking of all the things you need to do or that you neglected.

Imagine instead that you wind down your day, complete your nightly routine,🥱 slip into bed at your normal time, and drift off to sleep quickly and easily. Waking refreshed the next day and ready to take on the world.💪

It’s not a dream (pun intended😜), it’s the future that is in reach for you!

Experiment, create your own routine, and stick with it!

Before you know it, you’ll be in a rhythm that brings peace, rest and renewal.😉

Lorrie xoxox

Mentioned on this episode:

Sleep Checklist

Loving the show? Let’s connect! Find me:

Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years

Instagram: @Habitguru365

Website: lorriemickelson.com

Habits, Mindfulness Routines & Self Care For Women 50 & Beyond

Welcome to the month of October🍁, Habit Thrivers!

This is a month of transitioning from late summer to fall, when the weather, leaves, and the world around us start to change.🤗

However, it can also be the perfect month to take a pause.✋

Many of us may be moving out of that time of year when we mow the lawn once a week or tend to our garden🌻 on weekends.

But we’re not quite to the point of salting the driveway or shoveling snow.🥶

So what better time for a pause in our breath practice, as well?😊

Today, on Episode #120 of the Habit Thrive Podcast, I’m bringing you a special treat: A “Pause Breath” technique that you can use over the next few weeks as you prepare for the busy holiday season ahead.

So, take a seat, recline, relax, 🥰and lets pause…

Lorrie xoxox

Loving the show? Let’s connect! Find me:

Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years

Instagram: @Habitguru365

Website: lorriemickelson.com

Habits, Mindfulness Routines & Self Care For Women 50 & Beyond

In this episode, we round out the 5 steps to a Fit, Fearless and Fabulous Fall by exploring the concept of hygge, a Scandinavian word that embodies a feeling of coziness, comfort, and warmth—perfect for the transition from fall into winter. While previous steps in this series have focused on moving with the season, changing routines, and meditation, this final step is all about creating a cozy environment that helps you embrace the shorter, cooler days ahead.

Key Takeaways:

Recap of the Previous Four Steps

• Step 1: Be present in the fall season. Pay attention to the changing sights, sounds, and smells as you transition from summer to fall.
• Step 2: Embrace seasonal change by adjusting routines. Transition your home environment and activities to match the season.
• Step 3: Move with the season. Adjust your fitness and movement routines to suit the cooler, darker days.
• Step 4: Incorporate meditation and reflection. With nature turning inward, it's an ideal time to meditate and journal.

Step 5: Hygge It Up

• Hygge is all about creating a sense of warmth and coziness in your home, especially as the days get darker and colder.
• Think about adjusting your home with cozy elements like candles, warm throws, and soft lighting to help your space feel comforting and safe.
• Embrace rituals like baking, lighting candles, and spending time with loved ones to ground yourself in the season.

Final Thought:

As you move through the fall and into the winter, remember to hygge it up! Surround yourself with warmth, coziness, and comfort as a way to nurture your mind, body, and soul. And don't forget—right here, right now, all is okay.

Tune in next time as we dive into sleep rituals and tips for staying grounded as we move deeper into the fall season. Until then, stay cozy, and remember to hygge it up!

Lorrie xoxox

Mentioned in this episode:

Take the Dosha Quiz Here

Download the Fit, Fearless & Fabulous PDF Here

Loving the show? Let’s connect! Find me:

Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years

Instagram: @Habitguru365

Website: lorriemickelson.com

Habits, Mindfulness Routines & Self Care For Women 50 & Beyond

In the past few weeks, we have learned how to:

1. Practice Mindfulness🙏 and Be in the Fall Season by using all of our senses to experience the changing season all around us.
2. Change Things Up👏 by swapping out summer tanks for scarves and breaking out our fall home decor.
3. Move With the Fall Season🏃‍♀️ by adjusting our walks, activities and exercise with the change in temperature and the drop in light.

Today, on Episode #118 of the Habit Thrive Podcast, we are moving on to Step 4 of our Fit, Fearless & Fabulous Guide:

Using Meditation🙏, Breath Work and Journaling🖊️ to Embrace the Fall Season.

Of course, these things are not strictly fall activities.🙅‍♀️

Some of you may even be thinking🤔, “But, Lorrie, I journal/meditate/work on my breathing practice all year long!”

To that, I say: Awesome!!!🥳🥳🥳

But whether you are a practiced hand or new to these, the fall is a perfect time to start … or just start over.

✅ Join my Women’s Wellness group meditation on Friday mornings

✅ Try a new meditation podcast

✅ Get a new journal to mark the start of the season

✅ Change up where you meditate or journal by moving from the patio outside to a cozy chair by the window.

Meditation, breathwork, and journaling not only relax us but also open up space in our minds🧠 and our day for new opportunities.

Meditation, especially, helps us be aware of our thoughts and teaches us that not each and every thought needs to be listened to.🙄

We start to become more choosy about the thoughts we listen to, and in this way challenge ourselves and ultimately see all that is possible.😊

Lorrie xoxox

Mentioned in this episode:

Take the Dosha Quiz Here

Download the Fit, Fearless & Fabulous PDF Here

Loving the show? Let’s connect! Find me:

Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years

Instagram: @Habitguru365

Website: lorriemickelson.com

Habits, Mindfulness Routines & Self Care For Women 50 & Beyond

The fall season is nearly upon us🍁, and here on the Habit Thrive Podcast, we're ramping up our journey to a Fit, Fearless & Fabulous Fall!🙌

To recap, we started the month of September with Step 1: Practice Mindfulness🙏 and Be in the Fall Season.

This is all about being present in the moment and using all of your senses👀👂👃 to enjoy the changes around you.

Last week, we addressed Step 2: Change Things Up!👏

This could mean anything from a new fall wardrobe🧣, a morning routine or just a few new decorations around the house.🏠

This week, on Episode #117, we are “moving”😉 right along to step 3:

Move With the Fall Season!🏃‍♀️

The fall season is a wonderful time to be outdoors,🍂 making the most of the not-so-hot, not-so-cold weather.

Find new hiking🥾 trails where you can enjoy the changing leaves.

Practice your morning yoga on the porch or patio, soaking in the early sun.☀️

Shift the time of your evening walk so that you venture out earlier and notice if you encounter new neighbors👋 or sights along the way.

Sign up for a new yoga class to help you transition into fall with some more restorative, warming🤗 postures.

Keeping our bodies moving will be essential to maintaining a fit and fabulous feeling as we start cooking and baking some of our favorite fall treats, soups🍲 and dishes, too!

So get moving! And I will see you next week for Step 4!

Lorrie xoxox

Mentioned in this episode:

Take the Dosha Quiz Here

Download the Fit, Fearless & Fabulous PDF Here

Loving the show? Let’s connect! Find me:

Facebook: Women's Wellness Community: For women wanting to rock their “Me Now” Years

Instagram: @Habitguru365

Website: lorriemickelson.com

Habits, Mindfulness Routines & Self Care For Women 50 & Beyond