Welcome to Living Well Daily, the newsletter serving up a daily dose of care designed to support you, cheer you on and remind you, always, just how wonderful you already are.

In Today’s Edition:

🥰Well-Being & Self-Care: Mental Filtering: Escaping Thought Traps for Better Mental Health
💖Longevity & Wellness: Fitness Friday - A 10 Minute HIIT Workout
✨Daily Affirmation & Daily Prompt

Scientists just proved with an astounding 100% certainty that…
You’re freaking amazing!

Mental filtering happens when your mind focuses heavily on one negative detail while filtering out the bigger picture.

A single criticism can outweigh ten compliments. One awkward moment can overshadow an entire good day. One setback can make progress feel invisible.

Our brains are naturally wired to notice threats and problems, but when this filter becomes chronic, it can distort reality and reinforce discouragement, anxiety, or low self-worth.

Common ways mental filtering shows up:
• 🔍 Fixating on one negative comment while dismissing positive feedback
• 📉 Letting one mistake define your perception of the whole experience
• 🪞 Focusing on flaws while overlooking strengths
• 🌧️ Remembering what went wrong more than what went well
• 🔄 Replaying difficult moments while filtering out neutral or positive ones

Ways to gently widen the lens:
• 🥠 Ask: What else is true besides this one difficult thing?
• ⚖️ Intentionally look for balanced evidence
• 🌱 Practice noticing positive, neutral, and supportive moments too
• 📖 Reflect on the full picture, not just the hardest part
• 💙 Let good experiences count instead of immediately dismissing them

Your mind may naturally zoom in on the negative, but that does not mean the negative is the whole story.

✅ Action step: The next time your mind fixates on one difficult detail, challenge yourself to name three other things that are also true.

^{Love, Lola Graham}

HIIT stands for high-intensity interval training. In case you missed it, yesterday I talked about research that supports the importance of integrating high-intensity exercise throughout your week. 

The goal is to get at least 30 minutes of high-intensity vigorous exercise per week, and it is best to split it up during the week since they are fleeting benefits that come from it, like a boost in mood, blood sugar regulation, improved sleep the night of, etc. 

Here is a simple and effective 10-minute HIIT workout that you can try and challenge yourself with:

2 Rounds of 45 seconds of work/exercise, 15 seconds rest between exercises.

It is as simple as that! The key is to try to maintain good form while working at a pace that keeps your heart rate up and makes it difficult to talk. 

✅ Action Step: Try it out!

^{By: Joshua Graham}

^{A gentle invitation to integrate lived experience with kindness, perspective, and care.}

Reflect on a moment where you kept going even though things felt hard.

Before you go, let us know what you thought of today’s edition and if there are any subjects you would like us to cover in the future reply to this email and let us know!

If you find our newsletter helpful, we’d love for you to share it with a friend! If you’re that friend, you can subscribe here. Thanks for spreading the word! xo

With love and care,

Lola & Joshua | The Living Well Team

^{Living Well Daily is for educational purposes only and is in no way a substitute for professional medical and mental health advice and diagnosis. Please consult a qualified professional for care unique to your needs.}

^{Remember: It’s okay to ask for help. Crisis Lifeline: call or text 988 (Canada & US).}