Mindfulness ✪

To be conscious or aware of something

James Clear posted in his newsletter about a conclusion drawn by sociology professor Daniel Chamblliss regarding what makes elite swimmers excellent. I love the quote he pulled from this paper that "Excellence is mundane...There is nothing extraordinary or superhuman in any one of those actions; only the fact that they are done consistently and correctly, and all together, produce excellence". (Here's a link to the report referenced.)

As a former swimmer I loved this because I really attribute my years swimming to a lot of life lessons and character I have now that I'm older. I do love magic in the mundane and have been craving the idea of slowing down and focusing on the mundane to create a life I really want.

What is one tiny mundane habit you've been neglecting to implement?

Mentionable ✪

Refer to something briefly without going into detail. Important or noteworthy, memorable

I recently got into chia seeds once I learned about all the insane health benefits they have. Wanted to share this article so you can quickly skim more of the benefits.

The TL;DR is that chia seeds are high in fiber, protein, and other important micronutrients:

calories: 138
protein: 4.7 g
fiber: 9.8 g
calcium: 14% of the Daily Value (DV)
iron: 12% of the DV
magnesium: 23% of the DV
phosphorus: 20% of the DV
zinc: 12% of the DV
vitamin B1 (thiamine): 15% of the DV
vitamin B3 (niacin): 16% of the DV

I love that they're low commitment and you only need a tablespoon or two for some impressive health benefits. Since I've implemented chia seeds I've definitely been able to stay satiated between meals and not want to snack on processed foods. Potentially TMI, but these help with regularity!

Motivation ✪

Meant to inspire: being mentally stimulated to do or feel something

"Working hard for something we do not care about is called stress; working hard for something we love is called passion" — Simon Sinek