Welcome to Living Well Daily, the newsletter serving up tips to help you live a joyful, healthier life.
In todayâs edition:
đMental / Emotional Well-Being: Cognitive Flexibility: Loosening Rigid Thinking
đLongevity & Wellness: Fitness Friday: đ»The Scariest Exercise
đ±Trauma Healing: Anger as Ally: Reclaiming Emotional Expression (Day 5/5)
âïžJournal & Joy Prompts
đ§ Inner Reps: Mental & Emotional Well-Being Interval Workout
đ And more good stuff, like lots of love from Lola & Joshua, the LWD creators xo
Todayâs Edition
This day is a special one because you are here! Yay! Any day you are around is special because you are you, and you are more than enough. â„ïž
Cognitive Flexibility: Loosening Rigid Thinking
When we feel stressed, the mind tends to narrow. We can get rigid in our thinking and cling to right/wrong, always/never, all/nothing. This rigidity might feel safe because it often defaults to the familiar but it actually limits solutions and heightens anxiety. Cognitive flexibility helps you hold multiple truths, see new options, and adapt with more ease. Working to build cognitive flexibility is really key for when youâre making changes, trying new things, are feeling stuck, and want to break old patterns. Itâs hard to expect new results when our mind gets stuck in the same rigid patterns. Here are some ways to start being more mentally flexible:
đ Ways to strengthen mental flexibility
đ§ Notice black-and-white thinking and ask: âWhatâs another perspective?â
đ Reframe challenges as learning opportunities instead of failures.
đ Expose yourself to differing opinions: curiosity builds flexibility.
đ§ Practice saying, âBoth things can be true.â
đŹ Replace âI canâtâ with âI havenât figured it out yet.â
đStart asking âwhat else could be true?,â âwhat are ways I havenât tried,â or if you notice you tend to get stuck in the negative ask âwhatâs a more balanced perspective?â
â Action Step: This week, catch one rigid thought and soften it: try adding âandâ or âyetâ to open a little more space.
Fitness Friday: đ»The Scariest Exercise
Since it is Halloween, it seems only fitting to talk about an exercise that my clients and I dread, not because it is dangerous (it is actually quite safe), but because, if done properly, it is one heck of a challenge. That exercise is.. Bulgarian split squats!
This is an exercise that strengthens your glutes, quads, hamstrings, and core, plus challenges your mobility and stability. Itâs a single-leg movement, so it also improves balance, can help correct muscle imbalances, and engages stabilizers from your ankle to your hips.
Stronger legs are linked to better brain health, metabolic function, and longer lifespan. This exercise mimics real-life movements like climbing stairs or rising from a chair, making it incredibly functional too!
How to Do Bulgarian Split Squats Right:
Sit on a bench and straighten one leg out in front. That is where you will put your forward leg.
Put your other foot on the bench with your toe pointed so the top of your foot is on the bench. Make sure your feet are about hip width apart.
Keep your core engaged.
Lower your back knee toward the floor until your front thigh is parallel to the ground.
Push through your front heel to return to standing.
Start with bodyweight, then add dumbbells as you get stronger.
â Action step: Try out Bulgarian split squats and see how they go. If you struggle with balance, make sure you have something to hold onto so you donât fall over.
Anger as Ally: Reclaiming Emotional Expression
Trauma often teaches us to fear or suppress anger. But anger isnât dangerous in itself, itâs sacred, protective energy that says, âSomething unjust happened. I deserve better.â This week is about reclaiming anger as an ally, learning safe ways to express it, and recognizing its healing power.
Day 5: Embracing Anger as Sacred
Anger is part of your humanity and your wholeness. It can help you re-engage with purpose and can become a catalyst for healing when you learn to engage with it in healthy ways. This can be a difficult switch after trauma, so be gentle with yourself and take small baby steps to recreate your relationship with anger.Â
đ Affirm: âMy anger is a sign I care about myself and my world.â
đŁInstead of jumping into anger, think of dipping a toe in. This can be especially helpful if dissociation and suppression have been past coping mechanisms or if youâve spent a lot of time around people who were unable to separate their emotion of anger from their actions of aggression. Baby steps can help you reconnect slowly.
đȘŽ Treat anger as a sacred protector, not a shameful flaw.
đ When expressed safely, anger can bring relief, clarity, and strength. Use tips from earlier in the week to practice listening to anger and somatic release.
đ« You deserve to carry your anger wisely: not as a burden, but as a gift of power and truth.
Darling, donât give up on yourself, youâre so worth it. Sending love đ
You can be unfinished and worthy at the same time. Wholeness and worthiness isnât about being âdone, complete, or finishedâ.
đJournal Prompt:
Building a Caring Relationship with Yourself
Whatâs a coping mechanism that youâre growing out of (ie. not longer feels as healing or helpful) and whatâs something more aligned you can bring in instead?
đSpark of Joy:
Let Little Things Move You
Treat simple to-dos like big wins⊠You brushed your teeth, yasss queen! You got out of bed, you go king! You drank a glass of water, slay your royal highness!
Todayâs Mental and Emotional Workout:
This interval workout will increase your ability to:
Reinforce gratitude circuits in your brain to feel more fulfilled and less stressed
Notice your progress to boost motivation and deepen self-belief
Stay mindful to soothe stress and anxiety when they appear
In under 8 minutes, youâll strengthen positive neural pathways for long-term well-being and end the workout feeling better than you started! (Click on the photo below to access the workout)
Thank you for being here!
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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: Itâs okay to ask for help. Crisis Lifeline: call or text 988 (Canada & US).