Uploaded October 2017 | Updated September 2026, 2 hours ago

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•REFERENCES•
MORNING ROUTINE:
1. Kushlev, Kostadin. “Checking Email Less Frequently Reduces Stress.” Computers in Human Behavior, Pergamon, 22 Nov. 2014, sciencedirect.com/science/article/pii/S0747563214005810.
2. Stephen M. Yoshimura, Kassandra Berzins. Grateful experiences and expressions: the role of gratitude expressions in the link between gratitude experiences and well-being. Review of Communication, 2017; 17 (2): 106 DOI: 10.1080/15358593.2017.1293836

PRIORITIZE SLEEP
1. American Academy of Sleep Medicine. "Partial sleep deprivation linked to biological aging in older adults." ScienceDaily. ScienceDaily, 10 June 2015.
2. Franckle RL, Falbe J, Gortmaker S, et al. Insufficient sleep among elementary and middle school students is linked with elevated soda consumption and other unhealthy dietary behaviors. Preventive medicine. 2015;74:36-41. doi:10.1016/j.ypmed.2015.02.007.
3. Gregory D. M. Potter, Janet E. Cade, Laura J. Hardie. Longer sleep is associated with lower BMI and favorable metabolic profiles in UK adults: Findings from the National Diet and Nutrition Survey. PLOS ONE, 2017; 12 (7): e0182195 DOI: 10.1371/journal.pone.0182195
4. Lisa A. Ostrin, Kaleb S. Abbott, Hope M. Queener. Attenuation of short wavelengths alters sleep and the ipRGC pupil response. Ophthalmic and Physiological Optics, 2017; 37 (4): 440 DOI: 10.1111/opo.12385
5. University of Haifa. "Blue light emitted by screens damages our sleep, study suggests." ScienceDaily. ScienceDaily, 22 August 2017. 21

RESISTANCE TRAINING
1. Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB. Interrelationship between Sleep and Exercise: A Systematic Review. Advances in Preventive Medicine. 2017;2017:1364387. doi:10.1155/2017/1364387.
2. Hunter, G.R., J.P. McCarthy, and M.M. Bamman, Effects of resistance training on older adults. Sports Med, 2004. 34(5): p. 329-48.
3. Patrick J. O'Connor, PhDMatthew P.Herring, MSAmanda Caravalho. Mental Health Benefits of Strength Training in Adults. American Journal of Lifestyle Medicine Vol 4, Issue 5, pp. 377 - 396. May 7, 2010. doi:10.1177/1559827610368771
4. Physical Activity Guidelines for Americans, U.S.D.o.H.a.H. Services, Editor. 2008.
5. Schmitz, K.H., et al., Strength training and adiposity in premenopausal women: strong, healthy, and empowered study. Am J Clin Nutr, 2007. 86(3): p. 566-72.
6. Williams, M.A., et al., Resistance exercise in individuals with and without cardiovascular disease: 2007 update: a scientific statement from the American Heart Association Council on Clinical Cardiology and Council on Nutrition, Physical Activity, and Metabolism. Circulation, 2007. 116(5): p. 572-84.

PLAN TO EAT HEALTHY
1. Miller, Sara G. “Resisting Junk Food Could Be Easier When You Buy Groceries Online.”LiveScience, Purch, 8 Aug. 2017, livescience.com/60072-online-grocery-shopping-reduces-impulsiveness.html.
2. Pittman, Genevra. “No, Really - Don't Shop When You're Hungry: Study.” Reuters, Thomson Reuters, 6 May 2013, reuters.com/article/us-shop-hungry/no-really-dont-shop-when-youre-hungry-study-idUSBRE9450TF20130506.

EXPRESS YOURSELF
1.Association for Psychological Science. "Well-being is related to having less small talk and more substantive conversations." ScienceDaily. ScienceDaily, 5 March 2010.
2. Paul J. Mills, Laura Redwine, Kathleen Wilson, Meredith A. Pung, Kelly Chinh, Barry H. Greenberg, Ottar Lunde, Alan Maisel, Ajit Raisinghani, Alex Wood, Deepak Chopra. The role of gratitude in spiritual well-being in asymptomatic heart failure patients.. Spirituality in Clinical Practice, 2015; 2 (1): 5 DOI: 10.1037/scp0000050
3. Stephen M. Yoshimura, Kassandra Berzins. Grateful experiences and expressions: the role of gratitude expressions in the link between gratitude experiences and well-being. Review of Communication, 2017; 17 (2): 106 DOI: 10.1080/15358593.2017.1293836
4. USC Marshall School of Business. "Two stressed people equals less stress: Sharing nervous feelings helps reduce stress." ScienceDaily. ScienceDaily, 29 January 2014.

•MY FAVORITE BOOKS•
(In no particular order)
Find Your Happy Daily Mantras amzn.to/2hQHdKh
Better Than Before amzn.to/2wACGxQ
You are a Badass amzn.to/2z1C4mD
You are a Badass at Making Money amzn.to/2y3B0Rl
Daring Greatly amzn.to/2z0uYi6
The Subtle Art of Not Giving a F*ck amzn.to/2xWXCRj
Grit amzn.to/2y1Xn9b
The Power of Now amzn.to/2ysAOvT