Routine
Decide your wakeup/sleep times first and stick to them! Sleep is SUPER important for establishing a consistent routine.
Upon waking up, do not check phone/email. Make your own agenda first so that you’re not planning your life around other people’s agendas.
Morning Routine - btreadwayart blog
Struggling with Quarantine Routine - btreadwayart blog
Priorities & You - btreadwayart blog
Have time set aside for your small goals that will “push” you toward your big goals and schedule 2-3 per day. This time is considered your most productive/creative time that you’ll have to figure out for yourself. When do you feel the most motivated? Stick with that.
The Chalene Show episode 510: Create a Plan for the next 90 days | How to Push Goal
Choose an end time for your work! Pick a time to be done and follow it. Working hours and hours all day isn’t good for your productivity or mental health.
Schedule something you enjoy by the end of the day. This can be your “reward” for finishing your tasks.
Other sources in finding a routine:
The Chalene Show episode 273: Bedtime Routines to Ensure Successful Mornings
Healthy Habits
Start small.
Start now (5-4-3-2-1-GO).
Anchor your habits.
Celebrate your accomplishments (even the tiny ones).
Give yourself grace.
Move for 30 minutes a day: the best workout for you is the one that you’ll do!
How to Form Habits - btreadwayart blog
The Chalene Show episode 363: Daily Habits to Improve Health and Productivity
The Chalene Show episode 222: Motivation, Discipline, Habits and how to maintain these things
The Chalene Show episode 185: This is for Those Who Despise Exercise
The Chalene Show episode 293: Strength Training or Cardio Training What is Best?
Add restorative workouts to your regiment like yoga and walking and leisure cycling
Intent Yoga Studio Online Classes
Lift Yoga Online Classes ($5 per class)
Finding Myself in Yoga - btreadwayart blog
Meditation is good for the soul
The Model Health Show episode 267: The 5 Biggest Myths about Meditation with Light Watkins
The Model Health Show episode 378: 7 Mind-Blowing Way that Meditation Improves Your Health
The Chalene Show episode 336: Moving Meditation | You are amazing affirmations
The Chalene Show episode 557: Breath Work for Anxiety and Body Image with Samantha Skelly
Start your day with proteins and fats rather than carbs to kickstart your metabolism
The Model Health Show episode 412: The Wild History of Cereal and Public Health
Nutrition
labdoor.com to search for ethically and morally good vitamins and supplements. Vitamins and supplements are not regulated by the FDA so most of them have negative efficacy and are not true to their label. Do not buy vitamins and supplements from amazon! Search the vitamin/brand on this site to see the grade.
The Chalene Show episode 410: Vitamin and Mineral Deficiencies
The Chalene Show episode 566: Vitamin D for Weight Loss, Immunity, Energy, and Longevity
Vitamin (Vegan) D3+K2 Full Spectrum Drops (for best absorption)
I love Organifi products! I drink the “Gold” drink which is a turmeric tea with reishi mushrooms and more in it. I also have the “Green” and “Red” drink. All are organic and true to their label. Use code “Model” for 20% off your order.
Test your Gut Biome
The Chalene Show episode 433: Revolutionary Gut Microbiome Testing with Naveen Jain of Viome Part 1
The Chalene Show episode 434: Revolutionary Gut Microbiome Testing with Naveen Jain of Viome Part 2
Anxiety & CBD
The Chalene Show episode 569: Understanding CBD with Mike and Angie Lee
www.mysoulcbd.com/lifer for 15% off order
Hydration
The Chalene Show episode 298: How Water Intake Affects your Weight
The Chalene Show episode 306: 6 Morning Habits for Weight loss (and health) with Shawn Stevenson
Sleep
The Model Health Show episode 410: 7 Little Known Things That are Affected by your Sleep
Sleep Smarter by Shawn Stevenson
Track your nutrients and macros
MyFitnessPal Track calories, breakdown ingredients, and log activities
Carb Manager Keto focused tracker
The Chalene Show episode 085: Intermittent Fasting Flexible Dieting and Macros with Dr. Sara Solomon
Finances
Write down your expenses and earnings
Change your due dates if possible to spread out payments
The Chalene Show episode 537: How to Get Started Investing Money with Bret Johnson
Build Your Tribe episode 298: How to Build an Emergency Fund with Bret Johnson
The Chalene Show episode 404: How to Save and Make Money using Credit Cards with Bret Johnson
The Chalene Show episode 280: How to Make your Money Grow with Bret Johnson
Acorns Invest, save, and spend responsibly
Wealthfront Grow your money effortlessly. Earn 0.35% APY on your cash with the Wealthfront Cash Account.
Fetch Rewards Turn your grocery receipts into rewards like a visa gift card
Care Credit Credit cards used for healthcare bills, vet, prescriptions, and more
Apps for selling things
Poshmark: clothing/retail - Use code BTREADWAY21 for $10 off your first order
Mercari: tech/clothing
eBay: big ticket items
Facebook Marketplace: wide audience
Tradesy: clothing/retail
Next-door: quick and local
Letgo: quick and local
Relationships
Remember they cannot read your mind; look at their perspective
The Chalene Show episode 556: Improve Family Harmony with the 5 W’s of Communication
Improve your connection and continue to date your partner
The Model Health Show episode 397: 10 Tips for Deeper Love and More Connection
The Chalene Show episode 194: When You Just Want to Pinch Someone’s Head off
The Chalene Show episode 533: 7 Tips to Improve Your Relationship
The Chalene Show episode 415: How to Build Closeness in a Relationship
Cut out the Negativity
The Art of Letting Go - btreadwayart blog
Encourage Growth
The Chalene Show episode 436: How to get your Significant Other to Make some Changes
The Model Health Show episode 374: How to Craft Your Own Life and Elevate Your Relationships
Love Language
The Chalene Show episode 375: How to Win at Relationships with the 5 Love Languages
The 5 Love Languages: The Secret to Love that Lasts (book)
Cleanliness of Others. Women tend to carry the “mental load” that men do not carry because their brains are wired differently than ours. Managing the chores and telling them what to do and when can take a toll as well. Make a list for yourself and conveniently leave it on the counter so they’ll see it.
It's Okay to Ask for Help - btreadwayart blog
Introverts:
Schedule time for yourself in a space that is for yourself! Be open and let your partner know that you “need quiet” in order to recharge. You’ll come back better than ever!
Clean out your environment of all distractions. The more clean your environment is, the less your brain has to process!
The Chalene Show episode 499: 10 Signs You are an Outgoing Introvert
Extroverts:
Build a community (ahem) or call and text a friend. Take a walk outside, sometimes just the presence of others can make you feel better.
The Chalene Show episode 562: Survival Guide for Extroverts and Introverts
Personal Growth
Begin your day by learning and developing who you are
Podcasts
The Chalene Show - lifestyle and all things good
The Model Health Show - all things health
Build Your Tribe - business and social media marketing
For the Gram - instagram and content creation
Angie Lee Show - business and social media marketing
Free Online Courses
Books and articles
Passion Search
Find your purpose
The Chalene Show episode 586: Find Purpose in your Past with Danette May
Grow your Instagram hacks (without buying followers! because that is no good)
Chalene Johnson IG Hacks (updated quarterly)
How to write your own ebook and generate sales forever
Build Your Tribe episode 333: 14 Steps to Write your First eBook
Build Your Tribe episode 340: eBook and Audio Book Selling Strategies
Marketing Impact Academy opens back up in September
Find your flow
