Do you ever wish you could feel a little more joy, a little more hope, a little more lightness ... right here in this moment?

What if I told you that the way you plan for your future could actually bring more optimism into your present moment?

Today, on episode #145 of the Habit Thrive Podcast, we’re talking about a gentle, inspiring way to design your spring and summer: Not with rigid goals, but with soul-aligned themes.

Spring is about awakening, renewal, and planting seeds and opportunity.

Summer is about celebration, expansion, connection, and so much more.

Themes can help us align that energy instead of working against it.

While goals are specific, measurable markers that can provide structure to our planning, they can trigger feelings of perfectionism or guilt.

Themes, however, are flexible, intuitive and spacious.

For example, a goal might be: I'm going to work out 5 times a week this summer.

If you work out 5 times each week, you achieve your goal.

If you miss a day because you were sick or out of town or just felt like you needed an extra rest day, you automatically may feel a sense of defeat. Like you've let yourself down.

But if you transform that goal into a theme like: This summer, I'm going to move with joy.

...you open yourself up to a whole new world of possibilities.

Rather than thinking of your workout goal as trips to the gym or morning runs, your joyful movement could be found in an evening walk with your family, a bike ride to the store, a dance party in your living room.

If goals are a finish line, then themes are the compass that leads us there.

When we embrace these themes, our planning can become more joyful, more personable, and more sustainable.

Love,

Lorrie xoxox

Mentioned in this episode:

Get a Sneak Peek at my Spring & Summer Journal on MemberVault

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

Hold onto your hats, Habit Thrivers!

The Sprig Equinox is here, and it is a wild time right now ... even more so for women like us in our me now years.

This time is about reclaiming our energy, embracing our wisdom, celebrating, and prioritizing what truly matters.

This week, on Episode #144 of the Habit Thrive Podcast, we are exploring three rituals that can be used as tools for self discovery, healing and transformation.

1: Release and Let Go

Write down the things that you need to release, crumple the paper up, burn it (yes, literally!) and let it go. Use this freshly-made space for new beginnings.

2: Plant Intentions for the Future

Ask yourself: What is my theme for this spring and summer?

Write it down (remember the "Future Me Letters" we talked about last week?), and make it happen!

3: Sunrise Ritual for Light and Vitality

Set an alarm to wake you up early, and watch the sunrise. Practice gratitude, and ground yourself in the new season.

Most importantly, remember to give yourself a big hug and a lot of grace. And remember: This is a crazy time of year that brings about a lot of feelings, so let’s anchor, renew, and regroup together.

Love,

Lorrie xoxox

Mentioned in this episode:

Get a Sneak Peek at my Spring & Summer Journal on MemberVault

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

Dear Future Podcast Listeners,

Today is the day!

Today is the day we explore the habit of writing future me letters.

This simple but transformative habit practice can help you:

✓ be more focused

✓ plan ahead

✓ get more done

✓ feel less overwhelm

✓ celebrate success

And you are worth it!

If this is a new concept for you, I know you may have some questions - and that is OK!

I'm here to help.

So, WHAT is a "Future Me" Letter?

Simply put: It's a letter, charged with energy and intention, that you write to your future self.

But WHY should I write a "Future Me" Letter?

It provides your future self with guidance, encouragement, and motivation for a specific moment in time and helps you stay accountable, track progress, and reflect on your goals, mindset, and personal growth.

OK, so HOW do I write one?

Just write!

Take pen to paper, and tuck it away somewhere you can pull it out later.

Schedule an email to be delivered to yourself on a certain date.

Just be sure to acknowledge how you are feeling, make a plan to keep feeling the same - or better! - and set some intention for the future.

(And don't forget to be kind to your future self with some self-compassion and love!)

Finally, WHEN do I write one?

As with many habits or routines we discuss on the Habit Thrive Podcast, the answer is: Whenever feels right to you.

• as a seasonal habit

• whenever you have an event happening

• to prepare for a trip

• to mark a milestone in a personal journey you're taking

• as a little note-to-self every morning

Intrigued?

Settle in, have a cup of tea or coffee, and have a listen to today's episode for more insights on your "Future Me" Letter.

Then, give it a shot.

Show your future self the attention and love she deserves!

Love,

Lorrie xoxox

Mentioned in this episode:

Get a Sneak Peek at my Spring & Summer Journal on MemberVault

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

Happy time change, Habit Thrivers!

Today, on Episode #142 of the Habit Thrive Podcast, we're talking about how you can use the time change as a natural jumping-off point for March, spring planning and habit shifts.

Whether you're feeling an extra boost of energy or are struggling with the adjustment this time change, it's a perfect opportunity to refresh routines, set new intentions and align our habits with the season ahead.

These tips and strategies work not only for the time change but for any shift in your life:

✔illness

✔travel

✔moving

So, why is navigating the time change more challenging to some?

For one, our age (or the season of our lives).

As we age, consistency does seem to become more important.

Routines and consistency help us maintain our physical and mental wellbeing, so disruptions to that can really throw us off our game.

Pay attention to the importance of the timing of everything - when you eat, when you take medications or supplements, when you exercise, when you go to sleep and when you wake up.

Second, we are affected by our or dosha.

Vatas are more sensitive to change and should give themselves some grace here.

• practice letting go into sleep

• eat warming, nourishing foods

• warm with oil massage

Pittas are champions of change and may even be impatient with others who don't handle the time change well.

But don't let your excitement over time change get away from you - the burnout is real!

Pittas still need to take time to relax, stay calm and avoid over-stimulation

Kaphas struggle with feeling sluggish in general, so it may take them a couple of weeks to adjust.

Try small changes like staying with warming foods while slowly transitioning to the cooling foods, and having a little exercise session in the morning to get the blood flowing.

How long does it take us to adjust to the time change?

Research says it takes 3-7 days for the body to fully adjust, but some of us (I'm looking at you, Vatas) can take up to 2 weeks.

What are the top ways to manage a time change?

1. If you're having trouble falling asleep at night, keep something like a meditation or breathing practice on hand to help start that shift into relaxation.

2. Get the natural daylight. Step outside within 30 minutes of waking to help reset your body clock.

3. Limit evening screen time to avoid overstimulation.

4. Stay hydrated, and have your heavier meal earlier in the day.

5. Move your body in the morning - Bonus points for moving your body outside.

Remember: We're not just surviving the time change. It is an opportunity to reset your habits, refresh your energy, and align with the season ahead.

Lorrie xoxox

Mentioned in this episode:

Take the dosha quiz

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

Today, in Episode #141 of the Habit Thrive Podcast, I’m wrapping up February’s heart month chat by bringing you my top 5 Heart-Healthy, Heart-Loving Habits to do on a daily basis.

#1: Movement Outside

We’re talking the bare minimum, here, so no worries!

Some of you enjoy long walks or going skiing, and some of you experience barriers that prevent you from getting into things you typically think of as “exercise.”

But forget about your standard outdoor activities: What can you do that takes you outside for even just a few minutes?

• Running an errand like grocery shopping or picking up from the pharmacy
• Taking the dog outside for a potty break
• Walking to the mailbox

#2: Connection

Physically, emotionally, mentally, spiritually…

How do you connect with the world around you?

Social media can count; positive interactions with groups can be very effective.

But don’t forget about those real-life connections like conversations with the cashier when checking out at the grocery store or while standing in line at the post office.

And your connections don’t just need to be with other people.

Take a walk around the block and connect with nature as you see the wind blowing the trees and hear birds calling.

#3: Nourishment

We’ve talked a lot about heart-healthy eating (remember the Mediterranean diet?).

But, sometimes, you have to eat with your heart and not just for your heart.

Think about how food makes you feel when you’re preparing it, when you’re eating it, and even after you’ve eaten.

#4: Breath

Pay attention to catching yourself when you’re holding your breath, and take little moments throughout the day to indulge in a few breaths:

• When you first wake in the morning
• When you step outside to get the paper
• When you sit in your vehicle before leaving for the day

#5: Sleep

Sleep is our #1 health habit! (And - pro tip - it is affected by all of these other habits we’ve already mentioned.)

Many of us aren’t getting enough quality sleep, so start being a detective about your sleep habits.

• Is something waking you up at night?
• A dog being restless
• A need to go to the bathroom
• The heat turning on
• Hot flashes or discomfort due to menopause

As we put these daily habits into place and work toward a daily routine, we find our flow!

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

The biggest thing that I’ve realized throughout my research and exploration to prepare for each episode of the Habit Thrive Podcast is the huge connection between every single part of our body.

This week, on Episode 140, we are expanding on that realization by discussing how what’s good for your heart is good for your brain.

There are daily habits that we can check off our lists to ensure that we’re doing positive things for our heart and brain health:

Number 1: Cardiovascular exercise - Pair this with some strength training or yoga stretches for an extra benefit boost!

Number 2: Healthy eating - Think about and design an eating regime that provides you with the vitamins and fuel your body needs.

Number 3: Managing stress & Strengthening resilience: Deep breathing, meditation, yoga, and mindfulness all help regulate heart rate and bring balance to the nervous system.

Number 4: Prioritize sleep - Have a sacred evening ritual for a good night’s sleep and a strong morning routine.

Small, consistent habits create lasting change!

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

Happy Valentine’s Day, Habit Thrivers!

On Episode #139 of the Habit Thrive Podcast, we are continuing to explore and expand our heart focus.

And today’s subject is a simple, yet powerful tool that is a mood and well-being booster that just about anyone can do: Hugging.

Giving (and receiving) hugs is so amazing for our health and wellbeing, and today we will start out by exploring the scientific reasons behind the “why”.

• Lowers Heart Rate & Blood Pressure
• Releases Oxytocin ("The Love Hormone")
• Reduces Stress & Improves Heart Coherence
• Strengthens Emotional Resilience
• Enhances Circulation & Immune Function

Next, we’re going to discover how many hugs we should be experiencing on a daily basis (and for how long) to fully reap the benefits.

Spoiler alert: The number varies based on whether you want to just survive or thrive!

And, lastly, we’re going to talk about how we can make hugging a habit.

I’m boosting this hugging habit with a fun little challenge, so tune in and join me as a hugger-in-training!

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

Today, I am thrilled to welcome February - and heart health month - by having a chat with my friend, certified RYT Nada Yoga (sound yoga) Teacher Suzanne Mongrain-Smith.

Suzanne is going to share with us some insight into how chanting and mantras can be healing for our mind and body: A little something we can all use not just in heart health month, but all year long and in every season!

Suzanne uses mantra, meditation and chanting in her daily life to increase well-being and inner peace, and she wants to share this amazing practice with you.

About Suzanne’s work (from her website): Kuvalaya is an extension of her passion and soul gifts, shared in original compositions and recordings, as well as live chanting workshops. Kuvalaya is arranged and produced by Daniel Chartrand at Studio SoNord, one of Suzanne's first music students, and recorded with support vocals by her daughters.

Grab your tea or coffee, and get ready to warm up your vocal chords.

Lorrie xoxox

Connect with Suzanne:

Instagram: https://www.instagram.com/kuvalayamusic_/

Facebook: https://www.facebook.com/kuvalayamusic

Website: https://www.kuvalayamusic.com/

Spotify: https://open.spotify.com/artist/6RIayb3PTzq7dwk8vd7BXb

Apple Music: https://music.apple.com/ca/artist/kuvalaya/1435423126

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