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Tara’s Daily Do’s & Don’ts

It’s hard to keep in check the simple things we can be doing every day to stay strong, resilient and healthy of mind and body. Thankfully for us, Semaine readers, Dr. Tara has given us 10 very simple do’s and don’ts. They say it takes three months to develop a new habit or break a bad one, but we challenge you to follow these simple do’s and don’t’s for seven consecutive days. Before you know it, you won’t even be looking at this list. Stay strong!

TARA’S 10 DO’S AND DON’TS FOR A HEALTHY MIND

Do’s

1. Go to bed and wake up at the same time everyday.

2. Create a morning routine e.g. exercise or mindfulness practice.

3. Drink half a litre of water for every 15kg of your body weight per day.

4. Take ten deep breaths a few times a day – oxygen is a resource for the brain.

5. Eat a nutrition-dense diet and take a good general multi-vitamin plus high quality probiotic.

6. Learn something new: read more or listen to podcasts/audio books.

7. Cuddle your loved ones if you are able to/call a friend or family member to stay connected.

8. Take a bath immersion in water helps release the bonding hormonen oxytocin to reduce loneliness.

9. Add magnesium salts to your bath or self-massage with magnesium oil to reduce levels of the stress hormone cortisol.

10. Avoid screen time for 1 hour before bedtime.

Dont’s

1. Read or watch the news repeatedly, it’s been shown to cause PTSD.

2. Stay in your PJ’s or gym kit all day–studies show more mental health issues in unemployed people that do.

3. Drink too much coffee, alcohol or comfort eat.

4. Spend mindless time scrolling through social media on your phone.

5. Miss out on the opportunity to embed new habits that you now have time for.

6. Underestimate the power of fear and uncertainty on your physical and mental health.

7. Take your close relationships for granted.

8. Stay cooped up indoors all day if you have the opportunity to get out in nature or fresh air.

9. Underestimate the power of fear and uncertainty on your physical and mental health.

10. Stagnate in shock, anger or denial. We need to move through the psychological ‘change curve’ which may include feelings of depression but leads us to find meaning and move towards acceptance.

RESILIENCE TOOLBOX

“What the science really points at is that your mental resilience or your inner strength is the key differentiator in terms of how people are going to deal and cope even in the same circumstances. There’s you that will struggle through it, and there’s you that will inspire others and come out feeling better and stronger.”

Journaling

“I’m a bit proponent of journaling–the ability to journal the inner journey that we are going through and make sense what we are going through. I think it’s a critical time to do that and learn so much about ourselves. Even if you look back at the last few days and see whether you have had ups and downs, how maybe your feelings have changed. It’s a really good way to keep track and not let your emotions spiral out of control.”

Action Boards

“A collage made by hand of what you want your life to look like. The action board takes the science a bit further–you need to do something each day to focus on your goals. Make sure you are doing something to keep yourself positive and healthy. If you actually create a collage for these visual images they track to your self conscious and allow you to grasp opportunities that you otherwise may have missed. It’s more important than ever to focus on the positive things you want to bring into your life. Look at your action board last thing at night, visualise it coming true.”

Affirmations

“If you notice that there is a recurring theme, something you are really worrying about, “we have no idea when this is going to end”, you can create an affirmation that is the opposite statement to help you override those negative feelings to create a more positive statement. This is actually an ancient Buddhist philosophy that is backed up by neuroplasticity

Example: “We will get through this”

The Law of Attraction

“The scientific version is “the way that you think determines what happens in your life”. It is so easy to think negatively now, to feel down, to feel out of control. The way that you think is going to make the difference between surviving and thriving. Hopefully, we all have a bit more time to do what we call “metacognition” which is to think about our thinking. To not just let the outside world happen to us but take more agency over the way we think and react to things.”


  • Has your screentime gone down since practicing this workbook? Screengrab evidence that your screentime has decreased and earn 5 points!