Speaker 1: 0:06

Hello, beautiful souls and welcome Welcome back to the sweet spot where science meets soul. Today is Take Action Tuesday. I'm Dr Derek Sweet, your board certified psychiatrist here, who specializes in sports and performance. So, as you know, if you listened to me yesterday in the Making Moves Monday segment, we spoke about three for the win. That's what this entire series is about. We're doing a three for the win series Three things you can do each day to guarantee that you'll have a winning day.

Speaker 1: 0:43

Today is Take Action Tuesday and we're diving into three actions that will help your mind, body and spirit enjoy a winning day. We always like to start with a quote, and our quote today is Maya Angelou's quote Nothing will work unless you do. I'll repeat it. Nothing will work unless you do. I'll repeat it Nothing will work unless you do so let's explore how taking the right actions can transform your day. Let's start with the body. Let's break it down. The body is a machine and most machines need some kind of fluid to work. So what we want you to do here on Take Action Tuesday, your first action in the Three for the Win series, is to hydrate. Yes, drink water or drink fluids. Water is best. Studies have shown that, even a one to two percent dehydration can negatively impact your memory, your attention and your overall cognitive functioning, meaning that you're not thinking straight when you are dehydrated and you only need one to two percent dehydration. So the move that you're going to make, the action you're going to take here on tuesday, this Take Action Tuesday is drinking water first thing in the morning or before lunch to restore your balance, to make sure that your cells are bathed in the right aqueous solution so that your brain can have its proper functioning. Keep a water bottle nearby and aim for consistent hydration throughout the day today, and your mind and body will thank you for this one action.

Speaker 1: 2:31

What's the second action you're going to take here? For three, for the win, let's look at the mind, right? Okay, so I want you to schedule one focus block. Research in neuroscience is big on this. It shows that if you can do one moment of deep, uninterrupted work where you get into your flow state, you become cognitively resonant with that moment and your emotional well-being begins to peak. When you take one focus block by that I mean like one single task and do this task without distractions Plan not to look at your phone, not to do anything else, you're just going to focus on this one thing and you're going to be like a laser beam with this. Okay, you know what that does? Your brain begins to release dopamine. That's the feel-good chemical that also boosts your motivation. Set a timer right now, okay, or at some point for 25 minutes. Eliminate all distractions and immerse yourself fully in that one priority, that one thing and the prefrontal cortex. I know I'm talking a lot of science today, but the prefrontal cortex is a part of your brain that's responsible for planning and decision-making. When you laser beam that section of your brain and you focus on one thing, you will be more efficient and you will teach it to help you work smarter and not harder.

Speaker 1: 3:55

Alright now, so we have done two things already here. On Take Action Tuesday, we're going to hydrate okay, Remember, we talked about that. So that you're going to hydrate okay, remember, we talked about that. So that you're going to hydrate your body. And the next thing you're going to do is that you're going to get single task focused. You're going to focus on one block, one thing, and eliminate distractions for 20, 25 minutes, just to help your prefrontal cortex. Well, my friends, that leads us to the spirit, the last of the mind-body spirit. Three for the win right, remember we're talking about three for the win. Okay, so what are we going to do for the spirit?

Speaker 1: 4:29

Well, yesterday, on Making Moves Monday, we talked about gratitude and the power of gratitude, and today we're going to say, for your spirit, if you can't be anything else today, be kind, act with kindness. The Spirit, the Scriptures, say a generous person will prosper and whoever refreshes others will be refreshed. That's from ancient wisdom in Proverbs right. And so if you adopt the Spirit of kindness, it will reverberate around you, I guarantee you, and you'll get it back some way somehow. But beyond that, did you know that kindness also rewires your brain, that neuroscientists have found that acts of generosity and compassion actually increase activity in another area of the brain? Well, the prefrontal cortex. Yes, I know you're thinking that, but the ventromedial prefrontal cortex. There's a specific part of the prefrontal cortex that actually loves when we are kind and it gets stimulated. So if you want your ventromedial prefrontal cortex stimulated and you want to see more emotional regulation and resilience in your life, be kind, just uplift somebody else, do something nice and you'll be spreading positivity, you'll be feeling good and you'll be strengthening your own mental health and emotional stability.

Speaker 1: 5:57

And so, my friend, there you have it, the three for the win approach on Take Action Tuesday Focus your mind, hydration for the body and kindness for the spirit. These three actions, though simple, can set the stage for a truly winning day. All right, beautiful souls, remember, the smallest steps can lead to the biggest victories. So, if you enjoyed this episode, please follow me on Twitter or YouTube or LinkedIn. I'm on threads now, which is this new thing that I'm trying out, and if you catch me there, you'll get more insight and more inspiration. Until next time time, stay wise, stay winning and take care of yourselves. All right, tomorrow. See you for win it all, wednesday let's rock and roll. I'm dr sweet.