Daily Dose of Self-Care
Set a Sleep Schedule for Success
Aim to go to bed and wake up at the same time daily, consistent sleep routines help your body and mind recharge.
Source: Dr. Matthew Walker, PhD, Professor of Neuroscience, UC Berkeley, Author “Why We Sleep” (2024)
Drink Water, Boost Your Brain
Start your day with a glass of water, hydration supports focus, mood, and energy throughout the day.
Source: Dr. Rangan Chatterjee, NHS GP & Author, “Feel Better in 5” (2024)
Move for a Mood Lift
Just 10 minutes of walking outdoors can boost your mood and creativity, try a walk after lunch today.
Source: Dr. Kelly McGonigal, PhD, Stanford University Health Psychologist, “The Joy of Movement” (2023)
Slow Down and Savour Each Bite
Take a few deep breaths before meals and chew slowly, mindful eating can help reduce stress and improve digestion.
Source: Dr. Judson Brewer, MD, PhD, Mindfulness Researcher, Brown University (2024)
Start Small with ARFID-Friendly Foods
Try one new food each week, start with soft, mild options like mashed potatoes or bananas to make variety less overwhelming.
Source: Dr. Katja Rowell, MD, The Feeding Doctor
Make Meals Fun and Fearless for ARFID
Use play-based feeding to make meals fun, try shaping foods into stars or faces to ease sensory fears in ARFID.
Source: Dr. Kay Toomey, PhD, SOS Approach Developer
Nurture Gut Health for Balance
Eat fermented foods like yogurt or kimchi to nurture gut health, calming stress hormones for better balance.
Source: Dr. Uma Naidoo, MD, Nutritional Psychiatrist
Incorporate Anti-Inflammatory Foods
Add berries and leafy greens to reduce inflammation, supporting epigenetic health.
Source: Harvard Medical School, Nutrition and Inflammation (2023)