August Agenda:

31 Days of Flow 

Summer’s not over yet! August can be a month of savoring and making the most of every moment. I don’t know about you, but I’m headed off on vacation for the last two weeks of the month. Take some time for yourself and steal our strategies for self-care to have the best August. 

Join us for 31 days of healthy habits to find your flow in the present moment. 

You can follow the calendar we've created for you or mix and match from the bucket list as you choose. 

Week 1: August 1 - 4

This week we focus on setting the tone for the rest of the month, with an intention and new goals.

Theme: Open Up to Possibility

Affirmation: I am open to possibility.

"There is a vitality, a life force, an energy, a quickening that is translated through you into action, and because there is only one of you in all time, this expression is unique."

~Martha Graham

1. Thursday: Set an intention for the month. Take a step back today and assess how the past month went for you. Ask yourself: How do I want this month to go? How do I want to feel? What do I want to accomplish? You can borrow our intention of Flow or find your own! 
2. Friday: Do something different. Challenge yourself to make a change you’ve been considering. Did you know that the first days of the week and/or month are when our motivation is highest? Take advantage of this fact and start your month off with a win!
3. Saturday: Celebrate International Watermelon Day! Blend fresh, cubed watermelon, some lime juice, and fresh mint for a refreshing beverage. Strain if needed. Share with friends!
4. Sunday: Dance it out. Put on your favorite Spotify playlist and move your body in a way that feels good. Do it in your kitchen or bathroom where you can be confident no one is watching.

Week 2: August 5 - 11

Let go of frustrations and be in the present.

Mood: Floating on a river

Affirmation: I release resistance and go with the flow.

"Flow in the living moment. We are always in a process of becoming and nothing is fixed."

~Bruce Lee

5. Monday: Track your time. Do a time audit this week, by keeping track of all activities and how long each one takes. This can include how much time you spent working, socializing, eating, drinking, exercising, online, on social media, watching tv or YouTube, and sleeping, as well as anything else that comes up for you. Where do you notice that you get stuck? Where do you want to be spending your time? Is it accurately reflected in your data?
6. Tuesday: Say no when you mean no. Reflect on the past few weeks and ask yourself if there’s anything you wish you had said “no” to. Look at your calendar and see if there’s anything you agreed to that just doesn’t work for you. Give plenty of warning if you need to cancel any social engagements. 
7. Wednesday: Take some time to be in or near water. If you can’t make it to a lake, stream, ocean, or pool, try taking a bath or a steamy shower. Take a few minutes to feel the sensations the water creates on your skin. Notice any emotions that come up for you.
8. Thursday: Watch a Studio Ghibli film. Embrace nostalgia and the universal lessons of life with a movie from the brilliant mind of Miyazaki. My recommendation: the classic favorite My Neighbor Totoro. 
9. Friday: Watch the sunrise. What better way to start your day than by rising with the sun! I’m meeting a friend for a short hike up a local mountain, where we can watch the sun rise from a great vantage point with coffees in hand!
10. Saturday: Go for a bike ride. Let your thoughts wander as you feel the wind in your hair and follow the open road or trail. 
11. Sunday: Watch the Olympics Closing Ceremony. Invite friends to bring a favorite cultural food for an international celebration vibe. Feel like you are a part of history. 

Week 3:  August 12 - 18

This week, we get focused on the habits that support our wellness. 

Theme: Create Positive Routines

Affirmation: Every action I take brings me closer to my goals.

"The routine is as much a part of the creative process as the lightning bolt of inspiration, maybe more."

~Twyla Tharp 

12. Monday: Swap in a healthier beverage. Grab some healthy beverage swaps at the grocery store or order some online to have on hand when you are feeling like a refreshment. Write a reminder on your fridge or bar to remember to grab the healthier option first this week. You could try sparkling water, kombucha, fruit juices, or a canned alcohol-free option. There are so many choices these days! I’ve been making a sleepy girl mocktail with tart cherry juice and magnesium. 
13. Tuesday: Make your bed. Starting the day with a task completed helps you feel accomplished and more focused for the rest of the day.
14. Wednesday: Focus on your finances. Learn to practice financial self-care on National Financial Awareness Day. You could have a no-spend day, or set aside some time to check in on all your finances - review bank accounts and credit card activity to see if there are any recurring charges that you no longer need.
15. Thursday: Go for a walk after dinner. Leave your phone and that second cocktail at home. Walking after dinner is good for more than just your digestion!
16. Friday: Have an art night. Pull out your favorite art supplies - paint, markers, collage materials, etc. Invite some friends, put on your spotify playlist, and make a night of it!
17. Saturday: Make a donation to an important cause. Today is National Nonprofit Day and there’s no better time to offer your support. Here are 3 that I frequently donate to: Therapy for Black Girls, The Loveland Foundation, and The Trevor Project. 
18. Sunday: Look at the full moon. Take 5 minutes to sit and enjoy the full moon before you head to bed tonight. This moon is the first supermoon of the year, so it should be big and bright tonight! 

Week 4: August 19 - 25

This week is all about following your heart and prioritizing personal growth. 

 Theme: Becoming. Evolving. 

Affirmation: I let go of control and trust the process.

"Let yourself be silently drawn by the strange pull of what you really love. 

It will not lead you astray."

~Rumi

19. Monday: Pick an affirmation for the week. Say something to yourself that reminds of what truly matters. Check out our Affirmation Journal for our favorite affirmations!
20. Tuesday: Write a healing letter. Write a letter telling yourself the things you’ve needed to hear from someone else OR a letter telling someone else why you forgive them. You can keep the letter, bury it, or burn it and scatter the ashes to move on from the past. 
21. Wednesday: Prioritize self-care. Make a non-negotiable date with your favorite self-care option on Internet Selfcare Day. Schedule it at the beginning or end of your day, where it can’t get bumped. Bonus, try and avoid screens or multitasking while you’re doing your self-care activity to get maximum benefits. 
22. Thursday: Maximize your vacation. Whether you’re already back from your summer vacation, you’re on it presently like me, or you’re planning something for the future, get the full benefits of your vacation by reminiscing or looking forward to it. Look at photos, make a meal from the trip, tell a story, or write in your journal. These are all ways we continue to benefit from our vacations long after the return flight is completed. 
23. Friday: Make a date. Schedule some time with a friend and make time to celebrate one another’s wins. 
24. Saturday: Start the day off with waffles! Celebrate National Waffle Day with brunch with homemade waffles. Top with local honey, maple syrup, or my favorite: Michigan Cherry Jam!
25. Sunday: Visit a National Park near you! What better day than National Park Service Founders Day to enjoy all that nature has to offer. It’s no secret that Yosemite National Park holds a special place in my heart!

Week 5: August 26 - 31

Take time for yourself. 

Savor these moments at the end of the season.

Theme: Be present

Affirmation: I focus on the present moment.

"No man ever steps in the same river twice, 

for it’s not the same river and he’s not the same man."

~Heraclitus

26. Monday: Watch a Ted Talk that centers Women. Honor Women's Equality Day by learning something new. Ted Talks has a whole collection of talks by women about women. 
27. Tuesday: Use your senses to ground. Try a grounding technique like the 5 senses one: name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Practice it throughout the day so you remember it when you need it.
28. Wednesday: Do some journaling. Reflect on how the month of August has gone. What worked well? What do you wish you had done differently? Think about your goals for September and write them down. 
29. Thursday: Pick some fresh tomatoes from your garden or a local farmers market. Tomato season is in full swing right now, so enjoy them while they last! Engage all 5 senses as you make a favorite recipe: bruschetta, salsa, a caprese salad, or maybe tomato soup. How do the tomatoes look, feel, smell, and taste? Enjoy!
30. Friday: Head to the beach for National Beach Day. Maybe this is a good day to take that mental health day? Bring a book and be sure to stay hydrated!
31. Saturday:  Have a picnic. Eat Outside Day is the perfect day for a picnic - find a river or park or even lay out a blanket in your own backyard!

I hope you have the best month ever!

WHENEVER YOU FEEL UP FOR IT,

HERE ARE 3 WAYS I CAN HELP YOU:

Join the Mindful Moderation Course to forever change your mindset about drinking and more. 

Work with a therapist or coach on my team to create a personalized plan for your own growth this year.

Get personalized coaching from me if you're a therapist or other health professional that needs a boost.

Enjoy!

Dr. Hannah