Journey to the Sunnyside

Welcome to Journey to the Sunnyside, the podcast where we have thoughtful conversations to explore the science of habits, uncover the secrets to mindful living, and of course, your own mindful drinking journey. This podcast is brought to you by Sunnyside, the number one alcohol moderation platform. And if you could benefit from drinking a bit less, head on over to sunnyside.co to get a free fifteen day trial. I'm your host, Hartenbrook, published author, neuroscience enthusiast, and habit change expert. Hey.

Welcome back to Journey to the Sunnyside. I'm Mike Hartenbrook. And if you've been waiting for a sign to slow down, breathe, and reset your mind, then today's episode is for you. So no overthinking it. No pressure.

I'm gonna give you ten minutes to clear your head, reconnect with yourself, and move into the week feeling grounded and strong. And yes, what we're doing today is backed by science. Gratitude shifts your focus, breath work resets your nervous system, and even reflecting on small wins can rewire your brain. You'll walk away from this episode with a calmer mind, a clearer focus, and small wins under your belt. So if you're ready, let's jump in.

Okay. First one, let's start with gratitude. This is a game changer. As soon as I started using gratitude in my daily practices, my mental health, my mood, my results all were affected in a very positive way. It might be something that you're already doing and if it's not, I encourage you to try.

But today we're just gonna start with three things that you're thankful for right now. Doesn't matter how small, it could be as simple as something like enjoying your coffee in the morning. Like, I'm grateful to sit here this morning with health and enjoy this coffee and a clear mind. That's very simple. Or maybe it's as simple as a text from a friend you haven't heard from them in a while little things like that you can be grateful for.

Or just the fact that you're trying something today to do something positive for yourself. Research shows that practicing gratitude increases dopamine and reduces stress. It literally trains your brain to focus on what's working. So breathe in and think of those three things. I'll give you a few seconds here to think of what those are.

Okay. So you have the three. Now I want you to just pick one and let yourself feel that. Ask yourself, why does this matter to me today? Don't overthink it.

Just let it land and let it sit. Okay. So now that we've done a little bit of gratitude, now let's look back on your week and find a win. Not a perfect day, not a major milestone, just one moment you moved with intention. Maybe you poured a drink and you didn't finish it.

Maybe you paused before reaching for something out of habit. Maybe you swapped out a beer for something nonalcoholic. Maybe you just noticed an urge and sat with it but didn't react. It could be any little thing. Recognize it that it's a win.

Because that's actually real work. And psychologist BJ Fogg teaches that changes stick through small, repetitive actions not big willpower pushes. So every little choice like that rewires your brain and builds your new identity that you're building. So take a second, name that win, and lock it in. I'll give you about ten seconds here.

Okay. Now that you've got your win and you recognize it, now let's look forward. What is one intention that you want to carry into this week? So try this. Picture yourself maybe waking up on Saturday morning, feeling proud of how you handled the week.

What did you do different? What kind of choices did you make? And that image, whatever it is, it doesn't have to be that one, right there, that's your compass for the week. So intentions that are rooted in emotion and personal meaning stick better than vague goals. You know, I just want to drink less this week.

So pick yours, say it out loud or in your mind, now repeat it again and feel your body commit to it. Okay, now that we've done that, let's downshift your nervous system with something quick and powerful, which is the physiological sigh. And here's how it works. You take two inhales through your nose, followed by one long exhale through your mouth. And this pattern has been shown by Stanford neuroscientists to calm stress faster than any other breath technique.

It offloads excess CO2 and helps you to reset. And I really like this one because you can do it anywhere. Many breathwork techniques, you have to be in a place that's kinda quiet and have some time and it might be a little bit loud. This one, you could pretty much do anywhere pretty quickly. So let's do it together.

You get to listen to me breathe. So first, we're gonna inhale through the nose, then we're gonna do another. So I want you to do that again. So we'll go through the nose. And really, you only need to do two of these.

You can do one more if you'd like. So we could do that again one more time. Then just kind of let your shoulders drop. Let your jaw, you know, loosen up. Let your brain slow a little bit more.

And now you're back in control. You've given yourself a reset for your nervous system. And then we'll finish up with a challenge for the day. So what is one small action that supports your intentions? Not a massive lifestyle change, just one move that keeps you aligned.

Maybe it's logging your drinks in the app. Maybe it's saying not tonight when you normally would. Maybe it's texting a friend instead of pouring a drink over stress or to cope. So just one decision, one step, that's it. And you'll be surprised at how much momentum builds from there.

Just one small challenge every day. Alright. That's it for today's episode, a ten minute mental makeover to set up your week. You've practiced gratitude, you recalled your wins, you set clear intentions, you calmed your nervous system, and you made a plan. And that's how real change starts with these little things that we do that make big impacts on our life.

So as you head into your week, remember this: it's not about perfection, it's about learning, it's about consistency, it's about being kind to yourself. And you're headed in the right direction. Thanks to everyone spending some of your Monday with me and to everyone, by the way, who has ever left a review. I read them all and it really touches my heart. So thank you to all of you who have left a review.

If you're getting anything out of this and would like to rate and review, that would mean the world to me. And that's it for today. I hope you have a beautiful week and cheers to your mindful drinking journey. This podcast is brought to you by Sunnyside, the number one alcohol moderation platform. And if you could benefit from drinking a bit less, head on over to sunnyside.co to get a free fifteen day trial.