MindLabJason

 # Why I Take Vitamin C After Every Meal We all know vitamin C is good for our immune system.   But I started taking it after every meal for a **much bigger reason**. --- ## 🍊 A Daily Habit That Stuck Right after each meal — breakfast, lunch, and dinner —   I take a small dose of vitamin C. Sometimes it’s powder, sometimes it’s in tablets. I’ve made it part of my routine like brushing my teeth.   It’s simple. But powerful. --- --- ## 🧬 What Changed for Me Since building this habit, I’ve noticed: - **Less post-meal fatigue**   - **Faster recovery after exercise**   - **Fewer colds or seasonal flus**   - **Lower inflammation and joint discomfort** And honestly, it makes me feel like I’m giving my body what it needs to rebuild, not just digest. --- ## 💡 Why It Works Vitamin C helps with: - Collagen production   - Iron absorption   - Reducing oxidative stress   - Supporting immune cells after d...

 # What I Eat on a Low-Sugar Day Cutting back on sugar doesn't mean starving or giving up taste.   For me, it’s about feeling steady, focused, and light throughout the day. Here’s a snapshot of what I typically eat on a low-sugar day: --- ## 🍳 Breakfast – Salty Tea & Healthy Fats Instead of sugar-heavy cereals or coffee, I start my day with: - **Salt tea**: 1 tsp of high-quality salt dissolved in a cup of warm water     → It helps restore electrolytes and gives my brain a warm jumpstart.   - **A handful of nuts** (almonds, walnuts, cashews)   - Sometimes a boiled egg with olive oil & sea salt 🧠 I feel alert without the caffeine crash — and my digestion starts easy. --- ## 🥗 Lunch – Protein + Veggies Lunch is the heart of my day, so I go for balance: - Grilled chicken or tofu   - Roasted or steamed seasonal veggies (broccoli, zucchini, carrots)   - A few slices of avocado   - Olive oil and lemon ju...

 # Why I’m Trying “Fibremaxxing”: High-Fiber Habits for Better Energy and Wellness A few weeks ago, I came across **“fibremaxxing”**—a wellness trend focused on significantly increasing daily fiber intake 🌿. --- ## 🧭 What is Fibremaxxing? Simply put, it's eating more fiber-rich foods—like chia seeds, lentils, oats, fruits, and vegetables—to support digestion, regulate blood sugar, and boost satiety :contentReference[oaicite:8]{index=8}. **Dietitians say** fiber helps: - Improve gastrointestinal health - Stabilize energy and prevent sugar crashes - Aid in weight management   - Promote better mood and mental clarity :contentReference[oaicite:9]{index=9} --- --- ## 🍽 My Daily Fibremaxxing Routine Here’s how I’ve practically adopted it: - **Morning smoothie** with a scoop of chia and a handful of frozen berries - **Overnight oats** topped with rolled oats and psyllium husk - **Vegetable-rich salads or soups** at lunch & dinner - **Snacks** like carrot sticks and hummus...

 # My Evening Digital Routine for Better Focus and Rest In a world that never stops buzzing, I found my evenings were the most chaotic — screens kept me wired, sleep felt distant, and my mind raced at night. So I designed a digital routine that helps me **wind down mentally and physically**, ready for rest and better focus the next day. --- ## ⏰ 1. Screen-Free Zone After Dinner **By 8 PM**, all screens are off. No phones, no laptop, no TV. Instead I: - Dive into a book or audiobook—something relaxing   - Journal thoughts and reflections from the day   - Chat over a warm herbal tea This creates a buffer zone between work and rest. --- ## 🌙 2. Gentle Lighting to Signal Wind-Down Around **9 PM**, I dim the lights and switch to warm, indirect lighting.   This mimics natural sunset and encourages the release of melatonin. Soft light = less stress, more calm. --- ## 🧴 3. Pre-Sleep Routine Includes… - **Vitamin C packet** with herbal tea — aids recovery and...

 # How I Use Slow Jogging as Active Meditation Lately, I’ve come to realize something unexpected: **Jogging slowly isn't just good for my body — it’s good for my mind.** --- ## 🧘‍♂️ Movement as Meditation Meditation doesn’t always have to mean sitting still with your eyes closed. For me, **slow jogging** has become a form of active meditation. Each step, each breath, each heartbeat — it all pulls me into the present. No podcast. No music. Just the sound of my feet and my breath. --- ## 🚶‍♂️ Jogging at Walking Speed The key?   I run **at walking speed**, with a light bounce and relaxed rhythm. I don’t push.   I don’t chase pace.   I simply move — **mindfully**. If I notice my thoughts wandering, I gently bring my focus back to: - The feeling of my feet touching the ground   - The breeze on my face   - My breathing — slow and steady That’s my moving mantra. --- ## 💡 Why It Works for Me I used to think productivity came from **runni...

 # How I Practice Slow Jogging Without Hurting My Knees If you're anything like me, you may have found it surprisingly **difficult to jog slowly**. Weird, right? But **slow jogging** is exactly that — not about speed, but about rhythm, posture, and joy. --- ## 🐢 The Core of Slow Jogging The key principle?   **Jog as slow as you walk.** Yes — **that** slow. When you're road running, it's easy to **unconsciously speed up**. I used to struggle with this too, especially when other runners would pass me. But that's when I remind myself:   ☝️ *Stick to your own pace.* --- ## 🏃‍♀️ My Training Method Here’s how I practice: - **I use a treadmill**, set to my normal walking pace (for me, it’s 5.0 km/h).   - Then I bounce lightly — around **three steps per second** — while staying relaxed. **Key tips:** - Land on the **balls of your feet**   - Keep your motion **light and rhythmic**   - Raise your chin slightly and **gently swing your arms**...

 # My Daily Routine to Maximize Energy and Focus Productivity doesn't start with caffeine or a to-do list.   For me, it starts **before** the day even begins. Here's the routine I've been following to stay energized, sharp, and clear-headed. --- ## 🛏 1. Make My Bed, Then Meditate (2–5 Minutes) As soon as I wake up, I make my bed. It's a small act of order that sets the tone for the rest of the day. Then, I sit quietly. No phone. No stimulation.   Just **2 to 5 minutes** of breath awareness or intention-setting. > It helps calm the mind before the noise begins. --- ## ☕ 2. Morning Salt Tea, Not Coffee Lately, I've been experimenting with something called **salt tea**—   a cup of warm water with **1 tsp of high-quality salt** dissolved in it. Why? Because the electrolyte balance helps “wake up” my body and brain more gently than caffeine. > It’s surprisingly refreshing and supports hydration too. 📸 **Image Insertion Point**   *Insert he...

 # Why I Stopped Drinking Coffee in the Afternoon I used to believe that a cup of coffee was the perfect pick-me-up — especially around 3 PM when my energy dipped.   But over time, I started to notice something strange. --- ## ☕ The Afternoon Crash Every afternoon, I'd reach for another cup of coffee.   It felt like a ritual. But the crash kept getting worse. I’d feel wired for an hour… and then suddenly sluggish.   Worse, I couldn’t fall asleep easily at night. --- ## 💤 What Changed When I Quit So I decided to stop drinking coffee after lunch.   At first, it was hard — I missed the comfort and boost. But after a week, I started noticing: ✅ Deeper, uninterrupted sleep   ✅ Better focus in the late afternoon   ✅ Less anxiety and restlessness It was like my body was finally **resetting**. --- ## 🔄 What I Drink Instead Now, I keep it simple: - **Herbal tea** (like chamomile or rooibos)   - **Sparkling water** ...

 # What Playing Ping Pong Taught Me About Focus and Flow Every time I step up to the ping pong table, something interesting happens.   For a few moments, the world narrows down to just one thing: **the ball**. --- ## 🏓 No Coach, Just Rhythm I’m not taking lessons.   I don’t compete.   But I do play **almost every evening**, usually with coworkers after a long day. I use a **shakehand-type paddle**, and I’ve developed my rhythm not through training —   but through **consistency**. --- ## 🧠 The Magic of Flow There’s something about ping pong that makes you forget time.   You focus… react… adjust… and before you know it, you’re fully present. That’s **flow** —   a mental state where challenge meets skill, and distractions disappear. It’s surprisingly addictive. --- ## 🕒 Movement with Intention In my daily routine, I usually do **slow jogging in the morning or early afternoon**, and then **play ping pong in the evening**....

# Why I Avoid Blue Light After Sunset We live in a world full of screens. Phones, laptops, TVs — they’re everywhere.   But did you know that **blue light from these screens can disrupt your sleep, strain your eyes, and mess with your focus**? That’s why I made one change that’s improved my health more than I expected:   **I avoid blue light exposure after sunset.** --- ## 👓 My Personal Routine Even though I’ve always had good vision, I started wearing **blue light blocking glasses** a few years ago — especially when I use my **monitor, phone, or any screen at night**. It’s now a non-negotiable habit.   If I’m looking at a screen, I’m wearing the glasses.   --- ## 💡 What Is Blue Light, and Why Does It Matter? Blue light is a high-energy visible (HEV) light emitted from digital devices.   While it helps us stay alert during the day, **exposure after sunset can confuse our brain into thinking it's still daytime.** This leads to: - Disrupt...

 # Why I Replaced My Sugary Snacks with These 3 Healthy Alternatives There was a time when I couldn’t go a day without cookies, candy, or sweet breads.   They were my comfort and my quick energy.   But they came with a price:   **sugar crashes, poor focus, and constant cravings.** So I made a change — and here are the 3 healthy alternatives that actually worked for me. --- ## 1. 🍫 Dark Chocolate (85% or higher) Yes, chocolate — but the bitter kind.   It satisfies the craving without overloading sugar.   I usually take a small square after lunch if I want a treat.   No guilt, and no crash. --- ## 2. 🥜 Nut Butter on Cucumber Slices This combo surprised me.   The crunch of cucumber + the creaminess of almond or peanut butter =   a refreshing and filling snack.   It also slows down digestion and helps manage hunger. --- ## 3. 🧊 Frozen Blueberries Nature’s candy.   I keep a small bag o...

 # Why I Skip Breakfast and Embrace Low-Carb Mornings I used to believe that breakfast was the most important meal of the day.   But over time, I discovered that **not eating in the morning actually gives me more** — more focus, more energy, and better health. --- ## 🌄 Fasting in the Morning I follow a simple intermittent fasting habit.   No breakfast. Just water or warm tea until noon.   It helps regulate my blood sugar and keeps my mind sharp during the busiest hours of the day. No more food-induced drowsiness or sugar crashes. --- ## 🥦 Low-Carb, High Focus Meals When I do eat, I go for **low-carb meals**:   - Stir-fried vegetables   - A small portion of protein (like eggs or tofu)   - Kimchi or other fermented foods for gut health   🍳 I avoid refined carbs and sugar, even in snacks or drinks. I’ve found that **eating too many carbs in the morning** causes brain fog and slows me down. --- ## 🚫 What I Don’t ...

 # What I Don’t Do Anymore in the Morning For years, my mornings were rushed, cluttered, and noisy — not from the outside world, but from within.   Now, I've stopped doing a few things that seemed small but made a big difference in how my day begins. --- --- ## 🚫 No More Breakfast — And I Feel Better I practice **intermittent fasting**, so I skip breakfast.   At first, it felt strange. But over time, I noticed more mental clarity and less sluggishness in the morning. Eating later gives my body more time to reset.   And surprisingly, I feel **more focused and energized**. --- ## 📵 No Scrolling First Thing The old me used to check social media or YouTube the moment I opened my eyes.   Now, I **avoid screens for the first hour** of the day. This helps me start with my own thoughts — not the noise of the internet.   I’ve regained control over my attention. --- ## 📰 I Delay the News I still read the news — just not **right away**....

 # How Reducing Carbs Boosted My Focus, Energy, and Health Over the past year, I made a small yet powerful change: I reduced my daily carbohydrate intake.   The result? Better focus, stable energy, and even improved digestion. Here’s my journey. --- ## Why I Decided to Reduce Carbs I wasn't following a trendy diet. I just wanted to avoid the energy crashes I often had after high-carb meals. My goal was to improve mental clarity and long-term health. --- ## The Benefits I Experienced ### Mental Clarity & Focus   With fewer carbs, especially refined ones, I felt less foggy and could work with greater concentration. ### Steady Energy Levels   Reducing blood sugar spikes helped me avoid the afternoon crash and stay productive longer. ### Reduced Inflammation   While not measured scientifically, I noticed fewer aches and better digestion. --- ## What I Eat Now During meals, I: - Eat little to no white rice   - Add more vegetables and...

 # Digital Boundaries I Set to Protect My Focus In a world where we're always connected,   I’ve learned that **staying focused means setting clear digital boundaries** — not just for productivity, but for my peace of mind. Here are the habits that protect my attention and help me feel more in control of my day. --- ### 🔕 I Keep Most Notifications Turned Off No message or like is urgent enough to interrupt deep focus.   I turned off notifications for almost everything — emails, social media, even messaging apps. I check them when *I’m ready*, not when my phone tells me to. --- ### ✈️ I Use Airplane Mode Intentionally I often put my phone on airplane mode, especially in the mornings or during creative work blocks.   It’s a way of saying: “I’m not available to the world right now — I’m here, with myself.” This small habit has helped me build more intentional mornings. --- ### 📵 I Don’t Keep Messaging Apps on My Home Screen Apps like KakaoTalk, Instagram...

# How I Stay Focused and Calm in a World Full of Digital Noise The pings. The scrolls. The endless tabs.   We live in a world that constantly tugs at our attention — and I used to be swept away by it. Now?   I’ve created quiet — not by cutting everything off, but by choosing better inputs. --- ## 🌅 Creating Mental Space in the Morning I start each day slowly.   No phone. No email. No apps. Just a warm cup of salt tea, a few deep breaths, and a blank page.   Some mornings I meditate. Other days, I just look out the window. **That silence is my anchor.** --- ## 🔕 Digital Boundaries That Work - Phone stays on airplane mode for the first 60 minutes   - No social media before noon   - I reply to messages once, not continuously   - Notifications: all off   - I check analytics just once per week   This gives my brain time to breathe — and choose what really matters. --- ## 🚶‍♂️ Moving My Body, Clearing...

 # The Quiet Power of Drinking Warm Water There was a time when I relied on coffee every day.   One cup in the morning — sometimes two if the day felt long.   It was a habit that felt harmless… until I realized how much it affected my sleep and energy rhythm. --- ## 🌿 Making the Switch I didn’t try anything drastic at first.   I just took a break — one week without coffee.   Surprisingly, my sleep quality improved. I woke up lighter, my mind less cloudy.   Since then, I’ve rarely looked back. Now I drink maybe **one cup of coffee a month**, if that. --- ## 🍵 My Warm Water Habit These days, I mostly drink **room-temperature water**.   When I want something warm, I brew **non-caffeinated teas** like: - Mint tea   - Chamomile   - Honey tea   Sometimes I enjoy **green tea or black tea** (like Earl Grey), but I avoid them after 3PM because of the caffeine. --- ## ☕ About Tea & Caffeine Yes — ...

 # How I End My Day Without Regret For a long time, I used to fall asleep with a racing mind.   Thoughts about things I didn’t finish, what I should’ve done differently, or where I wasted my energy.   It left me feeling restless — as if I hadn’t “closed” the day properly. So over time, I started doing three simple things that help me end each day with more peace, clarity, and closure. --- ### 1. I Pause to Breathe & Reflect I sit quietly for a few minutes.   No phone. No screen. Just me, eyes closed, breathing slowly.   I ask myself, *“How did today really feel?”*   Not in terms of achievements, but in energy, emotion, intention. This one habit brings me back to the present. --- ### 2. I Write Down a Few Things I’m Grateful For Even when the day wasn’t perfect, there’s always something I’m thankful for —   a good meal, a kind word, a moment of quiet, even something I noticed during a walk. Writing down 2–3 of these mom...

 # Small Habits I Keep Even on Lazy Days We all have lazy days — days when motivation fades, energy dips, and even simple tasks feel heavy. But over time, I’ve discovered that what keeps me grounded on those slow days isn’t some grand productivity hack.   It’s the *small, quiet habits* I keep — the ones that don’t require much willpower but gently guide me back to myself. --- ### 🌿 I Make the Bed — No Matter Where I Am Whether I wake up late, sleep at someone else’s house, or stay in a hotel — I still make the bed. It’s not about neatness.   It’s about choosing order over chaos, calm over rush.   That simple act reminds me: this is my space, and I take care of it. --- ### ☁️ I Do Light Stretching or a Few Kettlebell Swings On days I skip my usual slow jogging, I at least move my body for 3–5 minutes.   Just a few kettlebell swings in my room.   It’s not about fitness. It’s about staying connected to my body. --- ### 📋 I Use a Simp...

 # What I Don’t Do Anymore to Stay Focused Sometimes, staying focused isn’t about doing more.   It’s about doing **less** — or even **stopping** certain habits altogether. Over time, I’ve learned that a few intentional “don’ts” can protect my attention better than any to-do list. --- ## ❌ I Don’t Check My Phone First Thing in the Morning This used to be a habit. I’d wake up and instantly scroll—news, emails, socials.   Now, I give myself at least 30 minutes before checking any screen. It’s a small boundary that gives me back control over my day. --- ## ❌ I Don’t Keep Notifications On Most of my apps have notifications turned off.   If something's important, I’ll see it when I choose to open the app. This one shift removed a constant stream of micro-distractions. --- ## ❌ I Don’t Multitask Anymore Multitasking felt productive. But in reality, it just made me tired and forgetful.   Now, I focus on one task at a time—deep work over scattered eff...

 # Simple Evening Rituals That Prepare Me for Better Sleep When it comes to sleep, most of us focus on the moment our head hits the pillow.   But I’ve learned that what happens **before** bed matters just as much—if not more. Over time, I’ve built a few quiet rituals that help me slow down, reset, and prepare both body and mind for rest.   Here’s what works for me. --- ## 1. Dim the Lights About an hour before sleep, I lower the lights in my space.   No bright overhead bulbs—just warm, soft lighting.   This small change helps signal to my brain that it’s time to unwind. --- ## 2. No Screens, No Scrolling I try to avoid screens at least 60 minutes before bed.   No news. No feeds. No endless tabs.   If I need to write something down, I do it with a pen and paper instead. It’s not about perfection. It’s about intention. --- ## 3. Herbal Tea Instead of Caffeine Two years ago, I gave up daily coffee. Since then, I’ve replaced i...

 # Why I Sleep Better Now — and What I Stopped Doing I used to think I was just a light sleeper.   But the more I listened to my body, the more I realized:   It wasn’t the sleep that was the problem — it was how I was preparing for it. So I made some quiet changes. Nothing drastic. But consistent. --- --- ## 1. I Turn On Airplane Mode No pings. No news. No last-minute Instagram scrolls.   Before bed, I switch my phone to airplane mode and leave it face down.   It’s not just about avoiding distraction — it’s about telling my mind, “We’re done for today.” --- ## 2. I Avoid Screens an Hour Before Sleep I don’t always succeed, but I try.   For at least 60–90 minutes before bed, I step away from glowing rectangles.   Instead, I stretch a little, sip something warm, or just sit in low light.   It’s not a strict rule — it’s a ritual. --- ## 3. I Gave Up Coffee (Mostly) Two years ago, I stopped drinking coffee every day....

 # How I Manage My Time with Just Symbols and a List I used to overthink my schedule.   Too many things to do. No idea where to start.   So I created a system — simple, visual, and honest. --- ## Step 1: I Write It All Down Every morning (or the night before), I list everything I need to do — small or big. Then I give each task a **priority grade**: - `A` = Important and urgent - `B` = Important but not urgent - `C` = Optional or can be delegated --- ## Step 2: I Add a Symbol After that, I track the **status** of each task using a symbol: | Symbol | Meaning | |--------|---------| | ✔︎ | Completed | | ✘ | Canceled | | ~ | In Progress | | D | Delayed or postponed | At the end of the day, I go over the list and mark everything.   It helps me **visually reflect** on how I handled my time — not just what I finished. --- ## Step 3: I Adjust My Routine Accordingly This method shows me: - What I tend to delay - Which “C” tasks are taking too much space - Where...

 # How My Morning Routine Became My Foundation There’s something about the quiet of early morning.   No noise. No notifications. Just you, your breath, and the beginning of a new cycle. My mornings weren’t always this way. But over time, I found a rhythm that helped me feel more aligned — physically, mentally, and emotionally. --- ## My Morning Flow (No Breakfast, Just Breath and Movement) I practice **intermittent fasting**, so I usually skip breakfast.   Instead, I start with what my body and mind need most: space. Here’s what most mornings look like for me: 1. **Wake up → Short lying meditation (2~5 min)**      I don’t sit up right away. I stay lying down, eyes closed, and just feel my breath. 2. **Put on running shoes → Slow Jogging**      On an empty stomach, I go for a relaxed jog — nothing intense.      Just movement and air.      *(On days I can’t run, I do kettlebell swings ...

 # I Stopped Chasing My Pace — and Found Something Better I used to be the kind of runner who always chased pace.   If it wasn’t faster than yesterday, it felt like a failure. But over time, that mindset pushed my body to its limits — and not in a good way.   I felt soreness all the time. My weight didn’t budge. Worse, I started to **dread running**, even though I loved it once. Then I discovered something unexpected: **slow jogging**. --- ## What Is Slow Jogging? It’s exactly what it sounds like: running at a pace so slow it feels like walking.   It started in Japan, and it's built on a simple idea — **run with a smile, not a grimace**. You don’t push. You don’t chase. You just move, lightly and gently.   And that’s exactly what I started doing — almost every day. --- ## What Changed I stopped caring about numbers.   I ran without looking at my watch. I let myself breathe. The results?   - I lost around **5kg** over time ...

 # Welcome to MindLabJason Hi there — I’m Jason, and I’m so glad you’re here. I created **MindLabJason** as a space for curious minds who want to grow — not just smarter, but calmer, healthier, and more intentional. This blog is my way of exploring what it means to live well.   I write about **personal growth**, **productivity**, **self-care**, **habits**, and **mental clarity** — all the small practices that help us show up better every day. --- ## What You'll Find Here - Practical tools for managing your energy and focus - Reflections on mindfulness, balance, and mental clarity - Thoughts on building routines, staying consistent, and making decisions with purpose - Honest notes from my own journey in self-growth and health Whether you’re a creator, a thinker, or simply someone trying to feel more aligned with your life — this space is for you. --- ## A Note to You I’m not an expert. I’m a fellow explorer.   If you’ve ever felt scattered, overwhelmed, or like y...