Day 1: Aligned & Unaligned Food Choices

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FOCUS 1 (38:47)
FOCUS 2 (55:17)
Mindful March Madness: 3 Maverick Mindfulness Methods (41:48)

Additional Resources

About this Section
Manage Mindless Eating Workbook

Assessment & Private Sessions

Duke Proprietary Personal Health Assessment
Private Mind-Body Breakthrough Session

Week 1 Mind-Care Practices: FOCUS :: Natural Awareness

Day 1: Natural Awareness
Day 2: New Environments
Day 3: Inside Your Body
Day 4: Non-Judgmental Awareness 1
Day 5: Non-Judgmental Awareness 2

Week 2 Mind-Care Practices: FOCUS :: Stress & Anxiety

Day 1: Mindfulness for Anxiety
Day 2: Truth & Possibility
Day 3: Low Amounts of Stress
Day 4: Breathing into Tension
Day 5: Stop, Breathe, Notice, Reflect, Respond

Week 3 Mind-Care Practices: FOCUS :: Gratitude

Day 1: Gratitude is a PRACTICE
Day 2: The Grateful 5x5
Day 3: "Thank You" Meditation
Day 4: It's the Little Things
Day 5: Sharing Gratitude

Week 4 Mind-Care Practices: FOCUS :: Emotions

Day 1: Understanding Your Emotions
Day 2: Emotions as a Focus Point
Day 3: Release Emotional Pressure
Day 4: "Negative" Emotions
Day 5: RAIN for Difficult Emotions

Week 5 Mind-Care Practices: FITNESS :: Movement

Day 1: Walking Meditation 1
Day 2: Walking Meditation 2
Day 3: Walking Meditation 3
Day 4: Mindful Fitness 1
Day 5: Mindful Fitness 2

Week 6 Mind-Care Practices: FITNESS :: Flow

Day 1: Hip Opening Yoga
Day 2: Leg Strength with Lunges
Day 3: Relieve Text Neck
Day 4: Get Out of Your Head
Day 5: Yoga for Focus

Week 7 Mind-Care Practices: FITNESS :: M.E.R

Day 1: Differences Between Movement, Exercise, and Rest (0:57)
Day 2: Badass Benefits of Exercise (2:17)
Day 3: Detriments of Poor Sleep (0:52)
Day 4: The Strong You (0:44)
Day 5: Striking YOUR Balance (0:35)

Week 8 Mind-Care Practices: FITNESS :: Your Schedule

Day 1: Overcome Challenge
Day 2: Challenge Yourself
Day 3: Importance of Daily Practice
Day 4: Energy & Alertness
Day 5: Restoring Confidence

Week 9 Mind-Care Practices: FOOD :: Foundations

Day 1: Aligned & Unaligned Food Choices
Day 2: Standard American Diet (SAD)
Day 3: Adverse Outcomes in How You Eat
Day 4: How to Eat "Unaligned" Foods
Day 5: Personal Preference

Week 10 Mind-Care Practices: FOOD :: Eating Styles Part 1

Day 1: Popular Eating Styles
Day 2: You Do You, Boo.
Day 3: WTF is GF?
Day 4: WTF is DF? + You have the Power
Day 5: Paleo

Week 11 Mind-Care Practices: FOOD :: Eating Styles Part 2

Day 1: Whole30
Day 2: KETO
Day 3: Eating Vegetarian
Day 4: Eating Mediterranean
Day 5: What's Ayurvedic?

Week 12 Mind-Care Practices: FOOD :: Hunger

Day 1: Salt & Hunger
Day 2: Breakfast & Hunger
Day 3: Stress, Sleep, and Hunger
Day 4: Grazing & Hunger
Day 5: Bored & Hungry

Week 13 Mind-Care Practices: FRAMILY :: Relationships

Day 1: Framily Intro
Day 2: Healthy, Positive Relationships
Day 3: Healthy Relationship Strategies
Day 4: How Relationships Impact Your Health
Day 5: Conflict

Week 14 Mind-Care Practices: FRAMILY :: Communication

Day 1: Communication Meditation: Stranger
Day 2: Listening & Being Present
Day 3: Concern for Others
Day 4: Your Spouse
Day 5: Talk to YourSELF

Week 15 Mind-Care Practices: Mindfulness 101

Day 1: Back to the Breath
Day 2: 2 Minutes of Mindful Breathing
Day 3: 3 Mindful Breaths
Day 4: Soft Belly Breathing
Day 5: Mindfulness of Emotions

Week 16 Mind-Care Practices: Mindfulness for Fuel

Day 1: Whole Body Breathing
Day 2: Palm The Present Moment
Day 3: Self-Compassion
Day 4: Stress Pause
Day 5: Patience & Kindness

Week 17 Mind-Care Practices: Mindfulness for Consistency

Day 1: Unlimited Consistency
Day 2: Consistency is Customized
Day 3: The *Must-Have* Consistency Fuel
Day 4: Confidence Teleportation
Day 5: Live By Your Code

Week 18 Mind-Care Practices: Mindful Future

Day 1: Mindful Future
Day 2: Mindful Future
Day 3: Mindful Future
Day 4: Mindful Future
Day 5: Mindful Future

Week 19 Mind-Care Practices : Calling on Your Future Self

Day 1: Your Future Self
Day 2: Your Future Self
Day 3: Your Future Self
Day 4: Your Future Self
Day 5: Your Future Self

Week 20 Mind-Care Practices: Feeling Your Future

Day 1
Day 2
Day 3
Day 4
Day 5

Week 21: Mind-Care Exercises: Connecting to Your Highest Self

Day 1
Day 2
Day 3
Day 4
Day 5

Week 22: Mind-Care Magic Practices - Finding Your Life Purpose

Day 1
Day 2
Day 3
Day 4
Day 5

Week 23 - Mind-Care Magic Practices: Using Nature for Discovery

Day 1
Day 2
Day 3
Day 4
Day 5

Week 24 - Mind-Care Practices: Your Life's Purpose

Day 1
Day 2
Day 3
Day 4
Day 5

Week 25 - Mind-Care Practices: Letting Go of Fear & Anxiety

Day 1
Day 2
Day 3
Day 4
Day 5

Week 26 - Mind-Care Practices: Faith Pillar

Day 1
Day 2
Day 3
Day 4
Day 5

Week 27 - Mind-Care Practices: Faith Pillar of Wellness

Day 1
Day 2
Day 3
Day 4
Day 5

Week 28: Mind-Care Practices: Faith Pillar - Moving in Music

Day 1
Day 2
Day 3
Day 4

Week 29 | Mind-Care Magic Practices | Faith Pillar | Silence

Day 1
Day 2
Day 3

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Day 1: Aligned & Unaligned Food Choices

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