Morning Quick & Easy Wins

• Science Data: Small mood lifters can restore our mental energy
  • Paper Title: Tice, D.M. et al. (2007) Restoring the self: Positive affect helps improve self-regulation following ego depletion. Journal of Experimental Social Psychology.
  • Source: https://www.researchgate.net/publication/233884320_Restoring_the_self_Positive_affect_helps_improve_self-regulation_following_ego-depletion
• Science Data: Benefits of having a morning routine
  • Paper Title: Kaplan, K. A., et al. (2018) Rise and shine: A treatment experiment testing a morning routine to decrease subjective sleep inertia in insomnia and bipolar disorder. Behaviour Research and Therapy.
  • Source: https://europepmc.org/article/med/30399503
• Science Data: Drinking adequate amounts of water throughout the day can improve fatigue, thirst, confusion, sleepiness
  • Paper Title: Pross, N. et al. (2014) Effects of changes in water intake on mood of high and low drinkers. PLoS One.
  • Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3984246/

Reflections

• Science Data: People who have more insight into themselves are happier and more satisfied with life
  • Paper Title: Harrington, R. & Loffredo, D.A. (2011). Insight, rumination, and self-reflection as predictors of well-being. The Journal of Psychology.
  • Source: https://pubmed.ncbi.nlm.nih.gov/21290929/
• Science Data: Self-reflection is positively correlated with empathy for others
  • Paper Title: Joireman, J.A., Parrott, L. & Hammersla, J. (2002). Empathy and self-absorption paradox: Support for the distinction between self-rumination and self-reflection. Self and Identity.
  • Source: https://psycnet.apa.org/record/2003-03725-006
• Science Data: Writing down and then throwing away negative thoughts helps alleviate negative feelings
  • Paper Title: Briñol, P., Gascoó, M., Petter, R.E., & Horcajo, J. (2012). Treating Thoughts as Material Objects Can Increase or Decrease Their Impact on Evaluation. Psychological Science.
  • Source: https://journals.sagepub.com/doi/abs/10.1177/0956797612449176
• Improve positive outlook of stressful events by writing about cognitions & emotions
  • 2002, Philip M. Ullrich M.A. & Susan K. Lutgendorf Ph.D.
  • Source: Journaling about stressful events: Effects of cognitive processing and emotional expression
• Improve physical and psychological health from writing about trauma and stress
  • 2018, Karen A. Baikie & Kay Wilhelm
  • Source: Emotional and physical health benefits of expressive writing

Sleeping Well

• Science Data: Sleep is vital to most major physiologic processes, and, as such, sleep disruption has vast potential for adverse short- and long-term health consequences
  • Paper Title
    • Medic G, et al. Short- and long-term health consequences of sleep disruption.
  • Source
    • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/
    • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4849507/
• Science Data: The two-process model of sleep and importance of keeping regular sleep schedule
  • Paper Title:
    • Borbély, A.A. (1982). A two process model of sleep regulation. Human Neurobiology.
    • Harris, J., Lack, L., et al. (2012). A randomized controlled trial of intensive sleep retraining (ISR): a brief conditioning treatment for chronic insomnia. Sleep.
  • Source:
    • https://pubmed.ncbi.nlm.nih.gov/22215918/
• Science Data: Stimulus control and sleep
  • Paper Title: Brasure, M. et al. (2016) Psychological and behavioral interventions for managing insomnia disorder: an evidence report for a clinical practice guideline by the American College of Physicians. Annals of Internal Medicine.
  • Source: https://www.researchgate.net/publication/301792286_Psychological_and_Behavioral_Interventions_for_Managing_Insomnia_Disorder_An_Evidence_Report_for_a_Clinical_Practice_Guideline_by_the_American_College_of_Physicians
• Science Data: Why people don't get enough sleep
  • Paper Title: Basner, M. et al. (2007) American time use survey: sleep time and its relationship to waking activities. Sleep.
  • Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1978395/
• Science Data: People with 7-8 hours/night demonstrated highest cognitive performance
  • Paper Title: Dissociable effects of self-reported daily sleep duration on high-level cognitive abilities
  • Source: https://academic.oup.com/sleep/article/41/12/zsy182/5096067
• Science Data: Sleep lowers elevated blood pressure
  • Paper Title: McGrath, E.R., Espie, C.A., Murphy, A.W., Newell, J., Power, A., Madden, S., Byrne, M., O’Donnell, M.J. (2014). Sleep to lower elevated blood pressure: study protocol for a randomized controlled trial. Trials 15(1), 393.
  • Source: https://trialsjournal.biomedcentral.com/articles/10.1186/1745-6215-15-393