MindLabJason

 # 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**...

 # 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...

 # 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 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 ...