A Bite-Size Read for Your Health and Waistline
Let’s be honest. We all know the feeling of not wanting to exercise or do much of anything when our energy is low. We wait for that spark to magically appear and give us the motivation to get moving. But I’ve said it before, and I’ll say it again. We have been sold a load of nonsense about motivation.
Most people can relate to that moment when they sit around hoping inspiration will strike. When it does, they can finally get off the couch and start doing the thing they already know matters for their mental wellness. When my clients or podcast listeners tell the story, it usually sounds like this: I know what to do. I just don’t do it. And honestly, who hasn’t felt that way? The good news is that there is a simple tool that can boost motivation in minutes.
Is it really possible to feel more motivated that quickly? Yes. Research shows that motivation is tied to dopamine. Picture your dopamine reservoir as a jug that is wider at the bottom and narrower at the top. The key to keeping motivation steady is to refill that reservoir before it runs too low. Since the bottom is wider, it is harder to fill once it gets close to empty. So the trick is to use this tool before your energy drops to the bottom of the jug.
Sleep is one of the most powerful ways to refill dopamine. But for most of us, a nap in the middle of the day is not going to happen. And at night, many people still struggle to replenish their levels if sleep quality or quantity is not where it needs to be. That is why this exercise becomes such a reliable option. It is called NSDR, which stands for non-sleep deep rest, and I learned about it from Dr Andrew Huberman of Stanford.
It feels almost like guided meditation blended with a simple breathing exercise. You use a specific rhythm of breath and a visualization that helps redirect your attention with intention. This slows the heart rate and focuses the mind. It also reduces the low energy that builds up during the day, supports mood, and helps with neuroplasticity, which is your brain’s ability to grow and change. You can Google NSDR or look up Dr Huberman if you want his guided meditation, but I will walk you through how to do it right here.
Start by lying down or sitting in a chair with both feet on the ground. Choose whatever feels most comfortable. Close your eyes and take a couple of breaths, focusing on inhaling through your nose and exhaling through your mouth. If this style of breathing feels stressful, then breathe in whatever way is natural for you. After a few breaths, purse your lips slightly on the exhale as if you are blowing out through a straw. Continue inhaling and exhaling for a few rounds and make the exhale longer than the inhale. This naturally slows the heart rate and sends calming signals to your nervous system.
Next comes the visualization. Imagine you are looking at your own body from the outside. Picture yourself right where you are. Then imagine a light, almost like a small spotlight, shining on your feet. Put all your attention on your feet and notice what they feel like on the floor or inside your socks. Let the light slowly expand so it covers your lower legs, then your knees, and your quads. Pause when your whole lower body is lit. Focus on the long, slow exhale again, like the breath through a straw. Take about three breaths and imagine your lower body sinking deeper into the surface beneath you.
Move the expanding light to your upper body, covering your abs, chest, neck, arms, and your back. Bring attention to each area the same way you did before. For example, notice what your back is touching and what sensations show up. Keep breathing with the longer exhale and imagine your torso sinking into the surface supporting it. Then bring the light up to your face, your head, and the back of your head. Make sure to soften the muscles of your face and neck and put extra focus on releasing any tension there.
Let the light widen into an oval that slowly moves back down the body until the entire body is surrounded. Imagine the light has a dimmer switch and gently lowers its brightness. Continue the same slow breathing and picture your whole body sinking into the surface even more. After a couple breaths, begin a gentle movement. Wiggle your toes, then your ankles, and slowly move up the body. When you are ready, open your eyes. You will notice that things gradually come back into focus, and you can return to your day feeling more centered and more grounded with a bit more dopamine back in your jug.
What is happening now is that you have regained control over your nervous system. You are directing how you perceive things, which supports better actions and decisions. You brought your body and brain into deep rest, which reset your system and helped refill your energy and motivation. This is why NSDR and even a short guided meditation can be such a powerful part of mental wellness on days when motivation feels out of reach.
If you try this exercise, let me know how it goes! Does it help you feel more centered and capable of taking on your next task with renewed passion and less low energy?