​ ​ Issue #15 August 31, 2023 by Rosemary Morretta TeamSelfCare.com

Welcome!

Welcome to Issue 15 of TeamSelfCare’s TLC Newsletter!

As the sun sets on another vibrant day, we find ourselves at the threshold of a tranquil and introspective time: the evening. Just as the stars begin to twinkle in the night sky, it’s essential to take a moment for ourselves, to nurture our souls and prepare for the restful embrace of sleep. In this week’s edition of TLC, we delve into the art of Evening Routines – those precious rituals that help us unwind, reflect, and rejuvenate.

Entrepreneurship is an exhilarating journey, one that often demands our unwavering focus and dedication. Yet, in the midst of driving our ambitions forward, it’s easy to overlook the significance of self-care and the impact it has on our well-being and success. Your evening routine is not just a series of steps to conclude the day; it’s an opportunity to nurture your mind, body, and spirit, setting the stage for a night of restful slumber and a fresh start come morning.

In this edition, we’ve curated a tapestry of inspiration and wisdom to guide you in crafting an evening routine that’s uniquely yours. From articles brimming with insightful guidance to a delectable recipe that nourishes both body and soul, from a thought-provoking quote to guide your reflections to a serene meditation to ease you into peaceful sleep – we’ve left no stone unturned to make this issue a sanctuary of tranquility and personal growth.

So, as you immerse yourself in the pages that follow, remember that self-care isn’t a luxury; it’s an essential compass that guides us towards a more balanced, harmonious life. Here’s to evenings that heal, restore, and empower – and to nurturing the remarkable entrepreneur within you.

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Featured Article

Unwinding Your Way: Crafting a Restorative Evening Routine

In the flurry of modern life, where time moves swiftly and responsibilities abound, finding solace in the evening hours has become an art worth mastering. As entrepreneurs, the need for rejuvenation and self-care takes on an even more vital role. Welcome to the exploration of the restorative world of evening routines – a practice that transcends habit and transforms into a cherished ritual.

The evening marks a transition, a bridge between the demands of the day and the embrace of the night. Crafting an evening routine isn’t just a matter of convenience; it’s an act of self-love that invites you to nourish your well-being. It’s about reclaiming those precious moments before sleep – moments that can be dedicated to self-discovery, self-care, and the cultivation of a tranquil mind.

In this article, we delve into the essence of a restorative evening routine, offering insights and guidance to help you design a ritual that resonates with your soul. We’ll explore the elements that make up a nurturing routine – from winding down technology to embracing mindfulness practices. We’ll discuss the benefits of journaling, reading, or simply savoring a cup of herbal tea as the world around you softens into the night.

The Benefits of an Evening Routine for Entrepreneurs:

As an entrepreneur, you’re the captain of your ship, steering it through the waves of innovation and progress. But even the most adept captains need a safe harbor to rest and recharge. An intentional evening routine offers a multitude of benefits tailored to your entrepreneurial journey:

1. Stress Reduction: Evening routines serve as a buffer zone, allowing you to transition from work to personal time. Engaging in calming activities before bed helps lower stress hormones and primes you for restful sleep.
2. Enhanced Sleep Quality: A well-structured evening routine can significantly improve your sleep quality. Quality sleep, in turn, boosts cognitive function, decision-making, and creative problem-solving – all essential for entrepreneurial success.
3. Mindfulness and Reflection: Evening routines provide an opportunity for introspection. Engaging in activities like journaling or meditation lets you process the day’s events, set intentions for the next day, and foster personal growth.
4. Improved Well-being: Dedicate time to engage in activities that nourish your well-being, such as reading, enjoying a soothing cup of herbal tea, or spending quality time with loved ones.
5. Increased Productivity: A restful night’s sleep resulting from a well-structured evening routine can lead to enhanced focus, increased energy levels, and higher productivity during your working hours.

Creating Your Evening Routine:

Designing an effective evening routine requires thoughtful consideration of your needs, preferences, and lifestyle. Here’s a step-by-step guide to help you get started:

1. Set a Goal: Determine what you want to achieve through your evening routine. Is it relaxation, reflection, or improved sleep? Clarifying your intention will guide your choices.
2. Establish a Timeframe: Decide when your evening routine will begin. Aim for at least an hour before your desired bedtime to allow ample time for winding down.
3. Select Activities: Choose activities that align with your goal. Consider mindfulness practices (meditation, deep breathing), calming rituals (a warm bath, reading), and self-care routines (skincare, stretching).

Features of an Effective Evening Routine:

An evening routine is a personal journey, woven with threads of intention and care. Certain features can elevate its effectiveness, guiding you towards a serene and restful night:

• Digital Detox: Begin your winding-down process by disconnecting from electronic devices an hour before bed. The blue light emitted by screens can disrupt your circadian rhythm and hinder sleep, so embracing this detox helps your mind and body prepare for rest.
• Mindfulness Practices: Engage in activities that cultivate mindfulness, such as meditation or gratitude journaling. These practices gently ease stress, clear mental clutter, and create a peaceful space for you to connect with the present moment.
• Hygiene Rituals: Incorporate soothing hygiene rituals into your routine, like indulging in a warm bath or following a nourishing skincare routine. Beyond cleansing your body, these rituals send signals to your mind that it’s time to unwind and embrace relaxation.
• Sip Herbal Tea: Brew yourself a cup of herbal tea, like chamomile or lavender, known for their calming properties. Sipping on warm tea as part of your routine can have a tranquilizing effect, preparing your body for restful sleep.
• Reading: Immerse yourself in the pages of a physical book, preferably fiction. The act of reading offers a gentle transition from the demands of the day to the serenity of the evening, allowing your mind to wander in a world outside of your own.
• Intention Setting: Spend a few precious moments setting intentions for the following day. By organizing your thoughts and focusing on positive outcomes, you pave the way for a productive and motivated start to the morning.

These elements, delicately woven into your evening routine, become the strands of self-care and nurturing that harmonize your mind, body, and spirit. As you navigate the seas of entrepreneurship, remember that your well-being is the North Star that guides you towards success. Each intentional choice you make in curating your evening routine is a step towards embracing the serenity of the night and welcoming the potential of a new day.

In the tapestry of your entrepreneurial journey, the evening routine serves as a gentle pause – a canvas upon which you paint moments of self-care, reflection, and growth. As you navigate the seas of innovation and ambition, remember that the most successful ventures are built upon a foundation of well-being. With each intentional step you take in crafting your evening routine, you’re nurturing not only your entrepreneurial spirit but also your whole self, creating a harmonious balance that propels you towards your goals.

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Introducing the Evening Routine Workbook

The complimentary Evening Routine Workbook is your comprehensive guide to crafting a purpose-driven evening routine that propels your well-being and success. Within these pages, you’ll find a transformative journey that goes beyond routines, fostering mindfulness, growth, and balance in the life of a driven entrepreneur. Whether you’re aiming to enhance your productivity, nurture your creativity, or simply find a moment of tranquility, this workbook is your invaluable companion on the path to evening excellence.

Benefits of Using the Evening Routine Workbook for Entrepreneurs:

Entrepreneurs face unique challenges and opportunities, and the Evening Routine Workbook is designed with you in mind. As an entrepreneur, you’ll uncover tailored benefits that amplify your experience and effectiveness:

• Strategic Efficiency: The workbook streamlines your evening routine, optimizing it for maximum efficiency. Tailor activities to suit your schedule, ensuring that each moment invested aligns with your goals.
• Mindful Self-Care: Engaging with the workbook cultivates mindfulness, enabling you to fully immerse yourself in the present. This practice enhances your self-awareness and nurtures your mental well-being, which is crucial for navigating the entrepreneurial journey.
• Peak Performance: Harness the power of your evenings to set the stage for productive days. The workbook empowers you to create a routine that primes you for focused work, effective decision-making, and dynamic problem-solving.
• Adaptability: Entrepreneurs thrive in dynamic environments, and the workbook’s flexibility ensures that your evening routine remains adaptable. Adjust your routine to accommodate shifting priorities and seize new opportunities as they arise.
• Holistic Growth: The workbook promotes holistic development by combining relaxation, productivity, and personal reflection. This balanced approach contributes to your overall growth, fostering a harmonious integration of work and well-being.
• Resilience: Entrepreneurship can be demanding, but the workbook equips you with tools to manage stress, overcome challenges, and maintain resilience. Regular reflection and adjustment empower you to navigate obstacles while staying aligned with your goals.

The Evening Routine Workbook invites you to transform your evenings into a sanctuary of purpose and potential. As an entrepreneur, this workbook becomes your strategic tool for optimizing well-being, amplifying productivity, and achieving a harmonious equilibrium that supports your extraordinary life goals.

Get your complimentary Evening Routine Workbook.

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Recipe of the Week: Eat Yourself Sleepy

Discover the perfect pre-sleep treat – Soothing Vanilla Almond Chia Pudding. Blending soothing vanilla, nourishing chia seeds, and calming almond milk, this delightful potion prepares you for a night of peaceful rest. Embrace the tranquility it brings, one spoonful at a time.

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SOOTHING VANILLA ALMOND CHIA PUDDING

Number of Servings: 2

Calories per Serving: Approximately 180 calories

Time to Prepare: 10 minutes (plus chilling time)

Ingredients:

• 1/4 cup chia seeds
• 1 cup almond milk (unsweetened)
• 1 tablespoon pure maple syrup (adjust to taste)
• 1 teaspoon vanilla extract
• A pinch of cinnamon
• Sliced almonds and fresh berries for topping (optional)

Preparation:

1. In a mixing bowl, combine the chia seeds, almond milk, maple syrup, vanilla extract, and a pinch of cinnamon. Stir well to ensure the chia seeds are evenly distributed.
2. Allow the mixture to rest for about 10 minutes, stirring occasionally. This helps prevent clumping of chia seeds.
3. After the initial rest, give the mixture another good stir to break up any clumps that may have formed.
4. Cover the bowl with plastic wrap or a lid and refrigerate for at least 2-3 hours, or preferably overnight. The chia seeds will absorb the liquid and create a thick, pudding-like consistency.
5. Once chilled and set, give the chia pudding a final stir. If desired, top with sliced almonds and fresh berries for an extra touch of flavor and texture.
6. Serve and savor this delightful, nourishing treat as an ideal bedtime snack.

Why These Ingredients Support Restful Sleep:

This Vanilla Almond Chia Pudding isn’t just a delightful treat; it’s a sleep-supporting powerhouse too! Let’s take a closer look at the ingredients:

• Chia Seeds: These tiny seeds are rich in tryptophan, an amino acid that aids in the production of serotonin – a neurotransmitter known for its calming and mood-enhancing effects. Serotonin is a precursor to melatonin, the hormone responsible for regulating sleep-wake cycles.
• Almond Milk: Almonds are a source of magnesium and healthy fats. Magnesium plays a crucial role in promoting relaxation and sleep by supporting neurotransmitter functions and reducing muscle tension.
• Maple Syrup: A touch of natural sweetness from maple syrup not only enhances the flavor but also contains small amounts of glucose. This can help prevent blood sugar dips during the night that might otherwise disrupt sleep.
• Vanilla Extract: The soothing aroma and flavor of vanilla have been linked to stress reduction and relaxation. Its subtle presence in this pudding adds a calming note to your evening routine.
• Cinnamon: Apart from its warm and comforting taste, cinnamon may help stabilize blood sugar levels, preventing spikes and crashes that can interfere with sleep quality.

By combining these sleep-friendly ingredients, our Vanilla Almond Chia Pudding not only satisfies your taste buds but also provides essential nutrients that support a peaceful and restorative night’s sleep. Enjoy this nourishing snack as you wind down and embrace the tranquility of the evening.

Quote of the Week

The quote emphasizes that quality sleep isn’t just a luxury; it’s a foundational pillar for entrepreneurial success. By recognizing that sufficient sleep is vital for both building a thriving business and nurturing a high-performing body, entrepreneurs are encouraged to prioritize rest as a strategic asset. This mindset shift leads to improved cognitive function, enhanced decision-making, increased productivity, and overall well-being. In valuing sleep, entrepreneurs can harness its transformative power to fuel their ambitions and achieve sustainable success.

Weekly Meditation

​Listen to Audio​

Welcome to the Embracing Tranquil Dreams guided meditation.

Find a comfortable and quiet space where you can unwind and let go of the day’s demands. Close your eyes and take a deep breath in, allowing your body to relax with each exhale. Let’s embark on a journey of tranquility and restorative sleep.

Visualize yourself in a serene, natural setting. It might be a peaceful forest, a calm beach, or a quiet meadow under a starlit sky. Feel the gentle embrace of the surroundings as you settle into the ground beneath you.

Starting from your toes, imagine a soft, warm light moving upwards through your body. With each breath, this light gently melts away any tension or stress you may be holding. Feel it soothingly flow through your feet, ankles, and up your legs.

As you continue to breathe deeply, focus on the rhythm of your breath. Inhale slowly through your nose, counting to four. Pause briefly, and then exhale slowly through your mouth, counting to six. Feel your breath nourishing your body and inviting relaxation.

Imagine the night sky above you, adorned with countless stars. With each inhale, envision drawing in the calming energy of these stars – their soft, tranquil light filling your being. As you exhale, release any worries, allowing them to dissipate into the night.

Picture a gentle, silver moon illuminating a calm body of water before you. See your reflection mirrored in the water’s surface. With each breath, feel a sense of serenity and stillness enveloping you, like the tranquil waters reflecting the moonlight.

Bring to mind any lingering thoughts or concerns from the day. Visualize placing each one on a delicate leaf that floats along the water’s surface. As you watch these leaves drift away, feel a sense of release and liberation.

Now, imagine yourself lying down on a comfortable bed within this serene landscape. The soft rustling of leaves and the gentle lull of the water create a soothing lullaby. Feel yourself surrendering to the embrace of sleep, knowing that you are safe, supported, and at peace.

Slowly bring your awareness back to your breath. Inhale deeply, feeling a renewed sense of vitality, and exhale with gratitude for this tranquil journey. When you’re ready, open your eyes, carrying the serenity of this meditation into your night’s rest.

As you drift off to sleep, remember that you have the power to create peaceful dreams and wake up rejuvenated, ready to embrace a new day. Rest well, for tomorrow holds the promise of new opportunities and joys.

Affirmation of the Week

Using the Affirmation to Enhance Entrepreneurial Success:

This affirmation acts as a powerful catalyst for entrepreneurs to harness the potential of evening routines and maximize their success:

1. Prioritizing Self-Care: Entrepreneurs often pour their energy into their ventures, sometimes at the expense of self-care. By embracing this affirmation, entrepreneurs commit to nurturing themselves through evening routines. Prioritizing self-care enhances overall well-being, leading to increased focus, creativity, and sustained energy for business endeavors.
2. Optimizing Restful Sleep: Quality sleep is the foundation of cognitive function and decision-making. This affirmation reminds entrepreneurs to create an evening routine that supports restful sleep. By doing so, they wake up refreshed, mentally sharp, and ready to tackle challenges with a clear mind.
3. Enhancing Work-Life Balance: The affirmation encourages a boundary between work and personal life. By dedicating time to evening routines, entrepreneurs signal a transition from work-mode to relaxation-mode. This balance nurtures relationships, prevents burnout, and fosters a more sustainable approach to entrepreneurship.
4. Strengthening Mindfulness: Evening routines often involve mindfulness practices. Through this affirmation, entrepreneurs commit to cultivating mindfulness – a skill that enhances focus, reduces stress, and improves decision-making. These benefits spill over into their entrepreneurial endeavors.
5. Setting Intentions: An evening routine often includes setting intentions for the next day. By adopting this affirmation, entrepreneurs establish a practice of setting clear goals and priorities. This clarity translates into more effective planning, execution, and ultimately, success in their ventures.
6. Boosting Resilience: Evening routines promote relaxation and resilience. Entrepreneurs who regularly engage in calming activities, such as meditation or reading, build emotional resilience. This resilience equips them to navigate challenges and setbacks with grace and determination.
7. Positive Reinforcement: By using this affirmation daily, entrepreneurs reinforce the belief that self-care isn’t a luxury; it’s an essential ingredient in their success recipe. This positive mindset supports a holistic approach to entrepreneurship, where well-being and success go hand-in-hand.

Incorporating this affirmation into their daily practice, entrepreneurs create a transformative cycle. Their nurturing evening routines enhance well-being, leading to heightened performance and innovation in their ventures. As they witness the positive impact on their entrepreneurial journey, the affirmation becomes a self-fulfilling prophecy, guiding them towards a harmonious and prosperous path.

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Weekly Promotions

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Visible AF Bundle

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Introducing The Visible AF Bundle – a collection of 40+ resources from leading women in the online business world, designed to help you grow your audience, increase your visibility, and take your business to the next level.

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From August 28th to September 6th, you can access thousands of dollars’ worth of courses, templates, workshops, and more, all without spending a dime. Just provide your name & email to register.

The Details:

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Ends: September 6

Get the goodies here.

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Born To Collaborate

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Take a peek inside at the amazing goodies the Born to Collaborate bundle has to offer.
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• 3 Steps To Consistent Collaborations from Jodi Graham (value: $50)
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And my contribution… my brand-spanking new BundleUP Host Planner: Your Step By Step Guide to Hosting Profitable Bundles ($39).

The Details:

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Ends: September 8

Get the goodies here.

Wrapping Up

As we bid adieu to another enriching edition of TLC, we invite you to reflect on the wisdom and inspiration that has graced our broadcast. This week, we delved deep into the art of Evening Routines – a practice that holds the key to nurturing your entrepreneurial spirit and paving the way for success with a touch of self-care.

Featured Article: Unwinding Your Way: Crafting a Restorative Evening Routine Explore the profound benefits of a well-designed evening routine for entrepreneurs. Discover how embracing this practice can enhance your well-being and elevate your entrepreneurial journey to new heights.

Recipe of the Week: Soothing Vanilla Almond Chia Pudding Indulge in the delectable goodness of our Vanilla Almond Chia Pudding – a delightful bedtime treat that not only delights your taste buds but also supports your journey towards restful sleep and vitality.

Quote of the Week: “Sleep might be the most important aspect of building a great business, and having a high-performing body.” — Lewis Howes

Meditation of the Week: Embracing Tranquil Dreams Immerse yourself in the soothing embrace of our guided nighttime meditation. Let the tranquility of the meditation guide you into a state of relaxation, preparing you for rejuvenating slumber.

Affirmation of the Week: “I Cultivate a Nurturing Evening Routine to Elevate My Entrepreneurial Success.” Use this powerful affirmation to set the intention for your evenings. Harness the potential of evening routines to nurture your well-being, enhance productivity, and unlock the doors to success.

Resources to Elevate Your Evening Routine:

• ​Evening Routine Workbook: Dive deeper into the creation of your personalized evening routine. This interactive workbook provides step-by-step guidance, helping you design a routine that aligns with your goals and aspirations.

Bundles to Help Your Build Your Business:

• ​Born to Collaborate Bundle: Explore the collaborative spirit within you with this exclusive bundle, designed to amplify your networking and partnership capabilities.
• ​Visible AF Bundle: Elevate your online presence and visibility with our Visible AF Bundle, curated to empower entrepreneurs in the digital age.

We’re here to support your journey to self-discovery, self-care, and entrepreneurial excellence. You can reach us anytime at support@teamselfcare.com. Remember that nurturing yourself is the cornerstone of nurturing your success. As you embark on the path of crafting blissful evenings, may your spirit be enriched, and your endeavors prosper.

With warmth and dedication to your well-being

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*Please note that some links in this newsletter may be affiliate links. We may receive a commission, at no extra cost to you, if you click through our links and make a purchase from one of our partners.

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