星期一是举动！

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这是第三我们为期一个月的一周寻求帮助您变得更强壮，更健康和更​​快乐。（如果您是此程序的新手，click here firstto get caught up to speed). We know you’ve been putting in some serious work with your chosen challenge—spending more time off social media, practicing tai chi, or cutting caffeine from your diet. Stop what you’re doing and give yourself a round of applause. You are amazing!

现在，我们要提醒您：本周可能是迄今为止最难的。如果您在一年中的这个时候请假几天或拜访家人，则可能会想让自己的目标倾向于停顿。我们知道，这将很难，但请不要停止。

One way to keep the momentum going is to invite others to join you in your endeavors this week—skip coffee together one morning or log off social media for the day…together. You see, there’s strength in numbers and it just might take someone else to help you through this week. And guess what? It works both ways; inviting someone to try a day or two with you, might even motivate them to do the entire challenge on their own.

Dream Big: Cut Caffeine

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Week 3: Set the Stage for Success

科学：Habits are learned when exposure to a cue triggers an automatic response or behavior, according to the牛津研究心理学百科全书。In the case of your drinking your daily morning coffee, for instance, that cue might be the smell of the java already brewing in the pot downstairs or walking by a certain coffee shop on your way to work. To break an undesired habit, many people need to implement a new routine to avoid those old cues, according to experts at theUniversity of North Carolina at Chapel Hill。

周一搬家：Remember those triggers you worked hard to identify? Now’s the time to start building new behaviors thatdon’t让您流血喝杯咖啡或一罐苏打水。When you restructure your routine to minimize or avoid your old triggers, you’ll be less likely to get hit with a caffeine craving or feel like you’re missing out by saying no to an old favorite, explains Vermont-based psychologist and wellness coach Ellen Albertson, Ph.D. “You’re weaning yourself off of that behavioral piece,” she says.

The plan:Managing your triggers can happen in one of two ways. First, you can simply try to steer clear by replacing an old routine with a new one. If you always stop into the same café or convenience store to get a coffee or energy drink, for instance, take another route so you’re not tempted to pop in when you pass by.

The other option? If you enjoy the ritual of getting your caffeine fix, consider replacing your current drink with something else. “You can certainly have decaf coffee or another warm beverage like herbal tea,” Albertson says. (Keep in mind, though, that decaf coffee still contains a small amount of caffeine – about 3 mg per cup.) If you’re a fan of soda or energy drinks, try switching to sparkling water, recommends Elizabeth Barnes, L.D.N., a dietician based in Mebane, NC.

最重要的提示：Used to pouring a cup of coffee the minute you wake up? Do something different first thing in the morning, like going for a walk or taking a shower, Albertson suggests.

Dream Big: Become a Tai Chi Master

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第3周：找到面对面或虚拟指南

科学：We’re a few weeks into this tai chi business, so this might be a good time to remind ourselves why we’re bothering to commit to this new habit. The National Institutes of Health (NIH) reports that although scientific studies on tai chi’s benefits have been small and inconclusive thus far, the potential benefits are promising. What we definitely know is that the slow and intentional movements make it a safe form of exercise for most people to try. And exercise is something many of us could use more of. The Arthritis Foundation, for one, recommends adults with arthritis get 150 minutes of exercise every week, and some physical activity is always better than none. So, let’s keep moving!

周一搬家：现在，您已经准备好自己的思想和身体意识和正念呼吸了，现在该真正参加Tai Chi课了。本周，我们将我们的承诺提高到五天。因此，在那两天中，只需在呼吸上工作五分钟即可；在那两天中，要进行30分钟的太极拳步行；在您的第五天，请尝试YouTube视频，以了解完整的会议。Tai Chi Master Trainer兼Healing Tao教练协会主席Heather Chalon说，与经过训练和合格的Tai Chi教练亲自工作，可以为您提供反馈。但是，根据您的住所，找到一堂课可能并不容易。由于可访问性问题，Chalon建议通过Zoom找到一堂课，以便您仍然可以获得社区方面。她说：“但是，通过在YouTube上找到出色的材料，可以从任何地方开始。”她还推荐了保罗·林姆（Paul Lam，M.D。）和卫生学院的太极拳, the organization through which she got her master trainer certification. “The videos are very high-quality in terms of accessibility,” she adds.

The plan:在您附近，Zoom附近找到Tai Chi课程，或者如果您想开始自己的感觉，search YouTubefor a practice you can do at home. It’s really all about getting started. “Tai chi is about helping us be present and feeling better. By just trying it out, you’ll start to get it,” Chalon says. She recommends working up to practicing daily. When you first start, aim for two to three days a week so that it feels doable and you can get a taste of what the practice feels like and what time of day you most enjoy doing it.

最重要的提示：Chalon建议尝试不同的教练，直到找到真正为您点击的人为止。她说：“无论您是在网上还是亲自寻找教练，如果在各个层面（智慧，身体和精神）上感觉良好，那么您都找到了一位好教练。”

Dream Big: Cut Back on Social Media

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Week 3: Reduce Stress

科学：“Some people who feel compelled to use social media may be worried about cutting back on their Instagram habit,” says London-based therapist, Sally Baker. “They may be fond of using social media to distract themselves and believe it helps them to feel calmer or to reduce their stress levels.” However, it also means they often need to scroll online for more extended periods, and the more they expose themselves to it, the more detrimental it is to their wellbeing, she explains.

Emotional Freedom Technique (EFT) is an effective therapeutic approach to reducing stress without relying on external stimuli such as social media, says Baker. According to theJournal of Evidence-Based Integrative Medicine, more than 100 studies reveal the effectiveness of EFT in easing emotional distress and improving physical and psychological health for diverse groups (including hospital patients, victims of sexual violence, college students, health care workers, survivors of natural disasters, cancer patients, pre-surgery patients, and mothers).

周一搬家：EFT is a breathing exercise that may help you feel more grounded and reinforce your ability to resist the urge of picking up on your phone to use Instagram, according to Baker. So, this week is all about using EFT to help manage your stress levels so you don’t fall back into using social media to self-soothe.

The plan:贝克说：“呼吸的深度可能是您体内承受压力水平的准确指南。”“当我要求他们花时间评估呼吸的深度时，许多客户感到惊讶，只是意识到他们的呼吸是狭窄或浅的。可悲的是，他们不自觉地以这种方式呼吸已成为规范，因此限制了呼吸充分和深入的身体和心理利益。”

Being able to breathe freely is a cornerstone of health and wellbeing. “EFT works powerfully and gently to free your breathing from the tension and stress so that you can feel calmer and more grounded[没有社交媒体]贝克说。

Here’s a guide for practicing EFT:

这些是您要敲击的子午线：

1. EB - The end of your eyebrow that meets the top of your nose

2. SE-眼睛的一面，在眉毛的尽头

3. UE - Under your eye socket, on your cheekbone

4. N - In the dip below your nose

5. C-在嘴唇下方的蘸酱中

6. CB-周围的锁骨

7. UA - Under your arm

8. TH - Top of your head

9. RIBS - On your rib cage

• 步骤1：通过服用三个轻松的呼吸和呼吸，建立呼吸的深度。

  • 将您的呼吸深度评分为零，为10，零等于呼吸，10等于呼吸深度。

• 第2步：Say the EFT set-up.

  • Tap the fingers of one hand on the side of your other hand while saying,

  • “Even though I’m only breathing at a number...[Say your breathing rate here]and I’m not sure why I’m not breathing as fully as I can, I completely and fully love and accept myself.” Repeat three times.

• Step 3:You are ready now to start tapping for breathing. Tap on each meridian point:

  • EB: “I choose to breathe deeply.”

  • SE: “Releasing this stress from my body.”

  • UE: “I ask my body to breathe deeply.”

  • N：“用赋予生命的氧气填充我的肺。”

  • C: “I choose to breathe deeply.”

  • CB: “Releasing this stress from my body.”

  • 肋骨：“深呼吸。”

  • UA：“呼吸压力。”

  • W: “Breathing in calmness.”

  • TH: “Releasing stress from my body.”

  • Pause.

  • Take one easy, deep breath. Rate your depth of breathing as in step 1—has your breathing capacity increased, decreased, or stayed the same?

• Step 4:在子午线点上开始新的敲击，同时着眼于现在的呼吸方式。您可以在敲击时更改单词，以反映有关身体压力和呼吸深度的观察结果。只需说出任何自然而然的东西，它就会弹出您的脑海。

After you finish each round of tapping, pause and take a deep breath. Take a moment to assess the depth of your breathing from zero to ten, as in Step 1.

Note:Repeat the tapping rounds a few times or as needed to notice an increase in the capacity of your breathing.

最重要的提示：Instead of deleting your Instagram account altogether, consider telling a trusted friend to create a new password for your account. They’d only allow you to have access to this password when you need to post something thoughtful, genuinely enriching, or memorable. Right after you make that post, they create a new password and only tell you what it is when you need it again.

- 玛丽格雷斯·泰勒（Marygrace Taylor），艾米·马图拉纳·温德尔（Amy Marturana Winderl），弗朗西斯·加塔（Frances Gatta）

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