Everyone wants to feel refreshed, energized and ready to take on the day, but it can be tough to get into that mindset sometimes.

Whether you’re feeling groggy from a lack of sleep, overwhelmed by work or simply stuck in a rut, these three quick and easy exercises can help you shift your mindset so you can tackle whatever comes your way.

Exercise 1: Deep Breathing

We all breathe, but most of us do it without giving it a second thought. When we’re feeling stressed or anxious, our breathing can become shallow and quick, which can exacerbate those feelings.

Deep breathing exercises can help you slow down your breathing, which can help your body relax and clear your mind.

To practice deep breathing:.

1. Sit or stand somewhere comfortable, with your feet flat on the ground and your hands resting in your lap.
2. Lower your gaze or close your eyes, if that feels comfortable.
3. Place one hand on your belly, just below your ribcage and the other hand on your chest.
4. Inhale slowly and deeply through your nose, feeling your belly expand as you inhale.
5. Pause for a beat or two at the top of your inhalation.
6. Exhale slowly and completely, feeling your belly contract as you exhale.
7. Repeat this pattern for a few minutes, focusing on the sensation of your breath moving in and out and the feeling of your hands rising and falling with your breath.

You can practice deep breathing for just a few minutes whenever you need to clear your mind and reset your energy.

Exercise 2: Gratitude Journaling

When we’re feeling down or stressed, it can be easy to focus on the negative things in our lives.

That’s where gratitude journaling comes in — by intentionally focusing on the good things in our lives, we can shift our mindset from one of scarcity to one of abundance.

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To practice gratitude journaling:.

1. Get a notebook or journal you enjoy.
2. Sit or stand somewhere comfortable, with your feet flat on the ground and your hands resting in your lap.
3. Think about something good that happened to you today, no matter how small.
4. Write down what happened and why it made you feel grateful.
5. Repeat this process, thinking of one or two more things each time you journal.

You can practice gratitude journaling for just a few minutes each day, either in the morning to start your day off on a positive note or in the evening to reflect on your day.

Exercise 3: Stretching

When we’re feeling stuck or lethargic, stretching our bodies can help us wake up and feel more energized. Stretching can also help us release tension and stress, which can help us feel more relaxed and focused.

To practice stretching:.

1. Find a quiet space where you can move around a bit.
2. Stand with your feet shoulder-width apart, roll your shoulders back and down, and take a deep breath in.
3. As you exhale, slowly lower your chin to your chest and roll your shoulders forward, rounding your spine.
4. Inhale and slowly roll your shoulders back and down, lifting your chin and arching your back slightly.
5. Repeat this pattern a few times, focusing on the sensation of your breath and the movement of your body.

You can practice stretching for just a few minutes whenever you need to wake up your body and get your blood flowing.

Conclusion

These three quick and easy exercises can help you shift your mindset so you can tackle whatever comes your way.

Whether you practice deep breathing, gratitude journaling, or stretching (or all three!), incorporating these exercises into your daily routine can help you feel more energized, focused, and ready to take on life’s challenges.