https://getoutofyourcozo.squarespace.com/health-wellness daily 0.75 2021-04-30 https://getoutofyourcozo.squarespace.com/health-wellness/craft-your-morning-routine monthly 0.5 2021-03-21 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1609251012506-FJ2JIPTNSUDFL65C0PWL/image-asset.jpeg Health & Wellness - Craft your morning routine - Having a morning routine jumpstarts your day in the best way possible. There’s a reason why some of the most successful people in the world implement morning regimens. From CEOs of Fortune 100 companies, to professional athletes, to political figures — developing and sticking to a morning routine is a special ingredient for success. It brings balance, focus, and preparation for the day and allows you to reserve brain space for the most important decisions of your day. A good fit for you, if: You often feel stressed or anxious and want to feel calmer and happier throughout the day You feel like there’s not enough time in a day You want to be more productive https://getoutofyourcozo.squarespace.com/health-wellness/try-intermittent-fasting monthly 0.5 2021-03-21 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1609967389329-FFQ21USADOEHO4LOXL9L/IMG_0273%281%29.jpg Health & Wellness - Try intermittent fasting - Intermittent fasting is the practice of fasting for specific periods of time. It’s not necessarily a diet, but rather an eating pattern that’s become a popular method to losing weight and managing eating habits. There are different ways to practice intermittent fasting and ultimately, it’s up to you to decide which method works best for your lifestyle. This may be a good fit for you, if: You’re looking to lose weight, but don’t want to go on a formalized diet You want to challenge your willpower when it comes to food You want to better manage your eating habits https://getoutofyourcozo.squarespace.com/health-wellness/30daysofyoga monthly 0.5 2021-03-21 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1612731776489-PFTY8ES8XVAQK9JFNBCD/image-asset.jpeg Health & Wellness - Yoga practice for 30 days - There are countless benefits to practicing yoga that makes this cozo a good fit for anyone. Whether you’ve done yoga before and practice a couple of times a week, or you are a complete beginner, this cozo is all about committing yourself to one month of short, 15-30 minute yoga practices. Practicing yoga on a regular basis can help decrease overall stress and anxiety and enhance one’s overall mood, improve sleep quality, strengthen and tone the body, increase flexibility, relieve pain in unwanted areas including neck, back, and ankle pain, improve overall cardiovascular health, and lose weight. A good fit for you, if: You want to integrate more peace and tranquility into your day-to-day You want to strengthen and tone your body Your job requires you to spend four or more hours behind a computer screen every day You want to relieve pain in certain areas of your body (back, neck, ankle, shoulder) You’ve been wanting to incorporate more yoga into your life https://getoutofyourcozo.squarespace.com/health-wellness/outrun-yourself monthly 0.5 2021-06-25 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1616683746764-M9W4LQUM7ZR00TGTZMZT/unsplash-image-lg_T5aatVdo.jpg Health & Wellness - Outrun yourself - Oftentimes we get in our own head and tell ourselves something just isn’t for us. Running is a great example. But usually this voice in our head is just our inner critic trying to take the main stage. Running is out of a lot of people’s comfort zone, even for those who do it regularly. To be clear, this cozo isn’t about becoming an “amazing” runner. Rather, it’s about surpassing your running goals 2x this week to show yourself that you can do it. Sometimes, we just need a little boost to remind ourselves: we’re stronger than we think. A good fit for you, if: You want to build up your self-confidence You want to challenge yourself physically and mentally You’ve said some version of “I’m not much of a runner” in the past https://getoutofyourcozo.squarespace.com/health-wellness/2-weeks-of-cold-therapy monthly 0.5 2021-05-08 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1619266047724-1087842NUGY9MCRCMVY5/unsplash-image-JI6LmWtGHf4.jpg Health & Wellness - 2 weeks of cold therapy - For most people, the phrases “cold therapy”, “cold shower” or “ice bath” cause an immediate response of, “Nope, that’s not for me.” It’s one of the most (seemingly) uncomfortable things you can do—and yet, the benefits of cold therapy are indisputable. Physical benefits include: stronger immune system, better metabolism, increased energy, and lower blood pressure. Mental health benefits include: stress relief, better concentration, improved creativity, and stronger willpower. For this cozo, we’re going to dabble in cold therapy for two weeks by withstanding a few minutes of our showers with cold water. We’ll start with 1 minute and by the end of the 2 weeks, the goal is to be able to embrace 4-5 minutes of cold showering. A good fit for you, if: You want to improve your overall physical health & well being You want to be able to manage stress better You love warm showers (getting out of our cozo means trying things outside of what we’re accustomed to) https://getoutofyourcozo.squarespace.com/health-wellness/schedule-therapist-appointment monthly 0.5 2021-05-09 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1620485150348-QSHYDH1GVF1GI00PNG8D/unsplash-image-qbTC7ZwJB64.jpg Health & Wellness - Schedule a therapist appointment - There are many myths when it comes to therapy—it’s for people with “serious” issues; therapy is unnecessary when you can just talk to friends; it’s too expensive; etc. The list of myths goes on. But the reality is that going to therapy is more common than we may think, especially now. According to the USA Mental Health Aid, in June of 2020, over 40% of adults reported struggling with their mental health. In ValuePenguin’s recent survey of more than 1,300 U.S. adults, one in 5 sought out therapy related to COVID-19 anxiety, stress, or depression. Still, many people continue to suffer in silence. The goal of this cozo is to help you overcome stigmas and barriers associated with seeing a therapist because therapy isn’t just for people with “serious” issues. It’s for anyone who wants to implement positive habits into their lives, reduce negative emotions, and better understand what’s going on inside of us. A good fit for you, if: You feel anxious, stressed, overwhelmed, or depressed You’re in a challenging place in your life You feel lost, alone, or aloof You want someone to talk to https://getoutofyourcozo.squarespace.com/health-wellness/sign-up-for-a-spartan-race monthly 0.5 2021-06-27 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1624627481214-3OPUHHRFNCH9HAT64E1I/5R7A5996.jpeg Health & Wellness - Sign up for a Spartan Race - Have you heard of Spartan? It’s an organization that pushes people past their comfort zones—physically and mentally—through difficult obstacle courses. They have five different types of races, each varying in distance and difficulty. Races take place at different times and locations throughout the year, so if you’re ready to conquer your first (or next) Spartan Race, let’s dive into this cozo. Interested in learning more about Spartan? Here’s how they describe themselves: Inside each of us is a Spartan. It’s how we have survived and thrived. That natural, human instinct that emerges when we put down our smartphones and go for a run in the woods. In moments of adversity, it kicks into action and gives us strength. Call it a conscience, call it a drive, call it that renegade voice inside, but we call it Spartan. It tells us to get up in the morning with purpose. It dares us to go past our comfort zone. It’s a relentless pounding in our chests and an insatiable appetite for knowledge. No matter who you are, where you came from or what you do for a living, there’s a Spartan inside of you. Our mission is to help you connect back to that resilient warrior within. This community will empower you to change your life for the better. We work hard, eat well, and never stop learning. We push each other to be the best versions of ourselves through camaraderie and competition. Will you join us? We’re big fans of the Spartan mindset. Let’s do this. A good fit for you, if: You’ve never done an obstacle course race before You’re looking for new, exciting ways to push your body physically and mentally You’re competitive and/or enjoy dynamic workouts https://getoutofyourcozo.squarespace.com/health-wellness/category/%F0%9F%95%92+30+days monthly 0.5 https://getoutofyourcozo.squarespace.com/health-wellness/category/%E2%96%B2%E2%96%B2+difficulty monthly 0.5 https://getoutofyourcozo.squarespace.com/health-wellness/category/%E2%8F%B3+21+days monthly 0.5 https://getoutofyourcozo.squarespace.com/health-wellness/category/Colors+and+Shapes monthly 0.5 https://getoutofyourcozo.squarespace.com/health-wellness/category/Nature+is+All+Around+Us monthly 0.5 https://getoutofyourcozo.squarespace.com/health-wellness/category/%E2%96%B2+difficulty monthly 0.5 https://getoutofyourcozo.squarespace.com/health-wellness/category/health+%26+wellness monthly 0.5 https://getoutofyourcozo.squarespace.com/health-wellness/category/Up+High+in+the+Sky monthly 0.5 https://getoutofyourcozo.squarespace.com/health-wellness/category/%F0%9F%95%92+30+mins monthly 0.5 https://getoutofyourcozo.squarespace.com/health-wellness/category/%E2%8F%B3+30+days monthly 0.5 https://getoutofyourcozo.squarespace.com/health-wellness/category/All+About+Space monthly 0.5 https://getoutofyourcozo.squarespace.com/health-wellness/category/%E2%8F%B3+30+minutes monthly 0.5 https://getoutofyourcozo.squarespace.com/health-wellness/category/%E2%8F%B3+2+weeks monthly 0.5 https://getoutofyourcozo.squarespace.com/health-wellness/category/%F0%9F%95%92++21+days monthly 0.5 https://getoutofyourcozo.squarespace.com/health-wellness/category/%E2%96%B2%E2%96%B2%E2%96%B2+difficulty monthly 0.5 https://getoutofyourcozo.squarespace.com/health-wellness/category/%E2%8F%B3+2+hours monthly 0.5 https://getoutofyourcozo.squarespace.com/health-wellness/category/%E2%8F%B3++1-2+hours monthly 0.5 https://getoutofyourcozo.squarespace.com/health-wellness/category/%E2%8F%B3+2-6+hours monthly 0.5 https://getoutofyourcozo.squarespace.com/givingback daily 0.75 2021-04-30 https://getoutofyourcozo.squarespace.com/givingback/foster-a-pup monthly 0.5 2021-03-21 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1609967949718-RY2TQ702C5FI3QVBGRF3/IMG_0235.JPG Giving Back - Foster a pup https://getoutofyourcozo.squarespace.com/givingback/support-small-businesses monthly 0.5 2021-03-21 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1613135259449-6KYVYDQTU28M27DDWOAL/IMG_0083+%281%29.JPG Giving Back - Support small businesses https://getoutofyourcozo.squarespace.com/givingback/lend-money-to-someone-in-need monthly 0.5 2021-03-21 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1613415304752-FXWS955HD7JLEGQPBIUI/DSC01846.jpg Giving Back - Lend money to someone in need https://getoutofyourcozo.squarespace.com/givingback/random-acts-of-kindness monthly 0.5 2021-07-25 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1618664391188-HOOIVFXM1HK55WMAW1H2/unsplash-image-8UG90AYPDW4.jpg Giving Back - Random acts of kindness https://getoutofyourcozo.squarespace.com/givingback/reduce-single-use-plastic-30-days monthly 0.5 2021-07-25 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1627229863259-P4TG76O11CM3P2F15TES/plastic-waste-ocean.jpeg Giving Back - 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Take a road trip https://getoutofyourcozo.squarespace.com/adventure/change-up-your-hair monthly 0.5 2021-03-21 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1612965782538-QW3FJ8CR6BOS7BISWJ49/image-asset.jpeg Adventure - Change up your hair https://getoutofyourcozo.squarespace.com/adventure/scavenger-hunt-with-pal-or-partner monthly 0.5 2021-03-21 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1615229007382-COCRGYAVP6GZ5XCA7G1V/unsplash-image-kbq8M3hT5x8.jpg Adventure - Scavenger hunt with a pal or partner https://getoutofyourcozo.squarespace.com/adventure/go-on-a-city-bike-tour monthly 0.5 2021-08-08 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1618176824642-S02SIKUW89U48HR3HBWS/unsplash-image-Ll7se3yL3Rs.jpg Adventure - Go on a city bike tour https://getoutofyourcozo.squarespace.com/adventure/book-a-spontaneous-trip monthly 0.5 2021-05-30 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1622377657429-5AO17CKUWHF58AYBHIXV/unsplash-image-mSESwdMZr-A.jpg Adventure - 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Learn American Sign Language (ASL) https://getoutofyourcozo.squarespace.com/learning/think-like-a-monk-book monthly 0.5 2021-03-21 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1609189674340-CJ0V03NPYYFI1HD1BZUK/IMG_0087.JPG Learning - Read this: Think Like a Monk https://getoutofyourcozo.squarespace.com/learning/uncover-science-of-happiness monthly 0.5 2021-04-02 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1612901978813-U9SFT7Y9HKHQT2RLRUMR/image.jpg Learning - Uncover the science of happiness https://getoutofyourcozo.squarespace.com/learning/practice-being-openminded monthly 0.5 2021-05-23 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1617365276838-VWSISI9KQ0D8F8SABAUJ/unsplash-image-9KAXhIwWvbg.jpg Learning - Practice being open-minded https://getoutofyourcozo.squarespace.com/learning/rediscover-yourself monthly 0.5 2021-07-19 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1626652875077-HZ3F6XGLEIYXETCIXPXN/unsplash-image-Xe9vkCD7_5g.jpg Learning - 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Assemble a puzzle masterpiece https://getoutofyourcozo.squarespace.com/at-home/try-knitting monthly 0.5 2021-03-21 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1609892407665-UUC2GNUNFMX9LNN65XI5/image-asset.jpeg At-Home - Try your hands at knitting https://getoutofyourcozo.squarespace.com/at-home/declutter monthly 0.5 2021-03-21 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1609892746769-47T8C9U2CIEH9ENSVU4J/image-asset.jpeg At-Home - Declutter (once and for all) https://getoutofyourcozo.squarespace.com/at-home/grow-your-own-cosmos monthly 0.5 2021-05-16 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1616069649076-1WFXO4QSMWD9O3XWRF31/unsplash-image-tOohDECwJ_0.jpg At-Home - Grow your own cosmos https://getoutofyourcozo.squarespace.com/at-home/30-days-of-minimalism monthly 0.5 2021-08-29 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1621171690541-QAT5JXD337IRIJTRW5AS/unsplash-image-x2Tmfd1-SgA.jpg At-Home - 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Plan a social activity with friends - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://getoutofyourcozo.squarespace.com/human-connection/let-go-of-the-grudge monthly 0.5 2021-08-13 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1624222183531-P9RU3EWJ369RJ8Z9O7O4/unsplash-image-Z_swakd3NMI.jpg Human Connection - Let go of the grudge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://getoutofyourcozo.squarespace.com/human-connection/ask-someone-out-irl monthly 0.5 2021-07-11 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1625924750204-86T5YTT7JHE9HTATFUX3/unsplash-image-ODMNSWjel_I.jpg Human Connection - Ask someone out in real life - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://getoutofyourcozo.squarespace.com/human-connection/talk-to-strangers monthly 0.5 2021-08-13 https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1628864141825-J5GIC8UFKT6INQTXX6RV/unsplash-image-zycIYEg0dZo.jpg Human Connection - 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Want to be happier? Evaluate how you’re spending your downtime. In the past decade, the amount of time people spend on social media has doubled. The average person now spends roughly 3 hours per day on social media. As social media usage continues to skyrocket, the World Happiness Report has indicated that happiness and life satisfaction are declining. Experts are beginning to study how an excess in social media may contribute to negative emotions such as anxiety and depression. https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1609340262147-D1Y4K1ZMV0J5EZ70HQ03/image-asset.jpeg HOME - People who try new things live happier and fulfilling lives. We feel more fulfilled when we try new things and push ourselves out of our comfort zones. According to Dr. Kathryn Papp, a neuropsychologist & instructor in neurology at Harvard Medical School, new experiences lead to actual changes in the human brain. 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We teamed up with Ross Gordon, creator of Gridology, to devise a matrix that helps people determine when to break out of one’s comfort zone. It comes down to two major factors: how supported you feel in the activity or experience, and how much this activity or experience aligns to your values. When something aligns to your core values, go for it. Or try it out at the very least. On the other hand, if the activity or experience does not align with your core values, it depends. if you feel supported in it and you have any sort of curiosity, perhaps you try it out and see if it might be more aligned to your values that you think. Or, maybe now isn’t the right time. Either way, understanding your values can be a useful reference point. https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1613434500272-V01VAT5ES75IQYTHYW7J/image.jpg Research - We can grow new brain cells. Here’s how. According to experts at Harvard Medical School, we didn’t think it was possible to grow new brain cells until the mid-1990s, when researchers really began delving into the study of neurogenesis. Neurogenesis is the process of growing new cells and this process continues throughout our lives, even as we get older. Researchers have found that challenging our brains, like learning a new skill, or challenging our bodies physically, can lead to new connections between brain cells, increasing the number of neurotransmitters, and ultimately changing how connections are made. https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1613402661569-9YWSV3Q9NYPX2CX42SN6/image-asset.jpeg Research - New experiences make time pass more slowly. David Eagleman, a professor at Stanford University, and author of The Brain: The Story of You, shares the key ingredient to making our days pass more slowly is to seek out novelty — including new experiences, new activities, and new environments. “When you go and experience something novel, it seems to have lasted longer,” he says, because you’re more focused on collecting the unfamiliar information into a memory. It’s why time seems to fly by so much faster as an adult then it did when you were young: “When you’re a kid, everything is novel and you’re laying down new memories about it. So when you look back at the end of a childhood summer, it seems to have taken a long time because you remember this and that, this new thing, learning that, experiencing that,” Eagleman says. “But when you’re older, you’ve sort of seen all the patterns before.” https://images.squarespace-cdn.com/content/v1/5fe0e0064246ef59f6a627e3/1613403861948-JUXKXT5KGEX6YZ0BXJX3/image-asset.jpeg Research - Trying new things is connected to positive emotions. Psychologist Rich Walker from Winstone-Salem State University looked at 30,000 event memories and over 500 diaries and found that people who sought out a variety of experiences throughout their lives were more likely to experience positive emotions. 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