🌿 YOU’RE IN
Welcome to NOURISH
We’re so glad you’re here.
This isn’t a challenge to fix yourself.
It’s an invitation to come home to yourself.
You don’t need more discipline.
You need better fuel, simple rhythms, and support.
Over the next 30–90 days, we focus on root-level nourishment — the kind that restores energy, steadiness, and joy naturally.
🌿 Start Here (Save This)
👉 Bookmark this page:
https://www.wellbeingconnection.life/welcome-to-nourish-your-joy
Everything you need lives here.
Come back anytime.
🌿 What This Experience Supports
As your body begins to feel fed and safe, you may notice:
steadier energy and mood
calmer nervous system
fewer cravings
clearer focus
more ease, presence, and joy
This isn’t a bandage.
It compounds.
🌿 Your Only Focus This Week
You do not need to do everything.
Start here:
1️⃣ Join the WhatsApp + Facebook Groups
Your daily touchpoint for:
questions
reminders
celebrations
support
2️⃣ Nourish yourself today
One simple act of nourishment is enough.
3️⃣ Read the Superfood Guide
This explains what you have, why it works, and how to use it simply — without overwhelm + delicious recipes!
That’s it.
You’re doing it.
🌿 Community Is Part of the Medicine
Change happens faster — and more gently — in connection.
Weekly NOURISH Community Call
A 15-minute, grounding space focused on simple nutrition, real-life wins, and support.
🕒 Thursdays
3 PM PT | 4 MT | 5 CT | 6 ET
🔐 Passcode: Love
🆔 Meeting ID: 897 474 8725
(No camera required. Come exactly as you are.)
🌿 Weekly Movement & Alignment
These practices support:
nervous system regulation
circulation + metabolism
joint health and mobility
energy and mood
Choose what feels supportive this week.
Monday: Beginner Abs (10 min)
Tuesday: Happy Dance (15 min)
Wednesday: Low-Impact Booty (15 min)
Thursday: Toned Arms (10 min)
Friday: Alignment with Rita (60 min)
Saturday: Strong Legs (10 min)
⭐ Bonus: Knee-Friendly Daily Reset (5–8 min)
Supports circulation, joint health, and injury prevention.
🌿 A Simple Daily Joy Rhythm
This is a menu, not a mandate:
Superfood Nourishment (1–3x/day)
Gentle movement (10+ minutes)
Light, nature, or sky
One moment of connection
One moment of play or meaning
Small signals, repeated daily, restore joy without force.
🌿 The HALT Check-In (Use Anytime)
If something feels off, ask:
H — Hungry → Eat real nourishment
A — Angry → Move, breathe, express
L — Lonely → Reach out, go outside, connect
T — Tired → Rest, hydrate, screens off earlier
This tool alone prevents so many spirals.
🌿 What to Expect (Days 1–14)
You may feel:
tired
emotional
foggy
restless
This is normal.
Your body is recalibrating.
When in doubt:
👉 Nourish more
👉 Rest more
👉 Stay connected
🌿 30 • 60 • 90 Days of Change
30 Days — Interrupt the Pattern
You begin to see how nourishment affects energy and mood.
60 Days — Rewire the System
Cravings lessen. Focus improves. Consistency feels easier.
90 Days — Become the Pattern
Joy, clarity, and steadiness become your baseline.
This grid is a simple way to stay consistent with your superfoods, habits, and rewards pathway.
One X a day → momentum over motivation → presence over perfection.
👉 Save to your camera roll
👉 Print and keep on your fridge or mirror
🌿 Nourish Your JOY Playlist 🎧
Music is a nervous-system tool.
This playlist supports:
🕺 play + movement
💪 focus + momentum
🎤 soulful release
😌 deep calm + reset
👉 Listen to the playlist
Follow your mood — joy leads best that way.
🌿 Daily Reflection & Accountability
A simple daily journal or share in the group helps anchor change:
one small win
one shift you noticed
one thing you’re proud of
Being seen matters.
Co-regulation is real.
🌿 Final Reframe
Joy isn’t something you chase.
It’s something you nourish.
When your body feels fed, supported, and safe —
joy shows up on its own.
We’re honored to walk this with you.
With love,
Team Nourish ✨
🌿 After 90 Days
Many people transition into the Daily Core Four to maintain:
steady energy
clear focus
nervous system support
long-term vitality
Connect with the person who invited you to explore what continued nourishment looks like for you and take our 60 second quiz to find the best support for you!
30 Days of Simple Daily Prompts for Joy, Peace & Presence
Daily Rhythm (same every day, different emphasis):
✔ Superfoods (1–3x/day)
✔ One nervous-system supportive action
✔ One moment of connection or awareness
You are not adding more.
You are feeding what’s already there.
WEEK 1 — SAFETY & NOURISHMENT
Joy begins when the body feels safe.
Day 1 — Arrival
Prompt:
While taking your superfoods, pause for 3 breaths.
Ask: “What does my body need today?”
Listen without fixing.
🧠 Why it matters:
Interoception (listening inward) increases nervous system regulation and emotional stability.
Day 2 — Gentle Movement
Prompt:
Move your body for 10 minutes in a way that feels kind (walk, sway, stretch).
No goals. Just motion.
🧠 Movement increases dopamine receptor sensitivity — not stimulation.
Day 3 — Light + Sky
Prompt:
Step outside and look at the sky for 2 full minutes.
Let your eyes soften.
🧠 Natural light regulates circadian dopamine + serotonin rhythms.
Day 4 — Clean One Small Space
Prompt:
Clear one tiny area (counter, bag, car seat).
Stop when it feels “enough.”
🧠 Order reduces cognitive load and restores prefrontal clarity.
Day 5 — Nourishment Check-In
Prompt:
After your superfoods, notice:
Energy? Calm? Warmth? Focus?
Name one sensation.
🧠 Awareness strengthens the reward loop tied to nourishment.
Day 6 — Touch + Pressure
Prompt:
Offer yourself pressure: a hug, blanket, hand on heart, child cuddle.
🧠 Deep pressure activates the vagus nerve and calms stress hormones.
Day 7 — Gratitude
Prompt:
Name one thing that didn’t fix your life — but helped.
🧠 Gratitude works when it’s honest, not forced.
WEEK 2 — CONNECTION & REGULATION
Joy is relational.
Day 8 — One Real Connection
Prompt:
Send a message that doesn’t ask for anything.
Just appreciation or presence.
🧠 Social connection stabilizes dopamine and oxytocin together.
Day 9 — Sound + Voice
Prompt:
Hum, sigh, sing, or exhale audibly for 2 minutes.
🧠 Vocal vibration regulates the nervous system via the vagus nerve.
Day 10 — Eat Without Distraction
Prompt:
Take 5 bites of something (or your shake) with no phone.
Notice texture and taste.
🧠 Mindful eating restores dopamine signaling tied to satisfaction.
Gentle Support Reminder:
Set your superfoods up on Smart Order so nourishment stays consistent and effortless.
This:
helps you not run out
gives you 1.5 rewards points
keeps you connected to our 3 & Free program
maintains your 25% discount
Less decision-making = more peace.
Consistency is one of the quiet builders of joy.
Day 11 — Play
Prompt:
Do something “unproductive” for 10 minutes.
🧠 Play restores intrinsic motivation — the cleanest dopamine source.
Day 12 — Nature Contact
Prompt:
Touch something natural: bark, water, soil, stone.
🧠 Nature exposure reduces rumination and stress-based dopamine seeking.
Day 13 — Move Emotion
Prompt:
Let one emotion move through your body without a story.
Shake it, breathe it, walk it out.
🧠 Emotion completes stress cycles when allowed to move.
Day 14 — Weekly Reflection
Prompt:
What felt most regulating this week?
Do more of that next week.
WEEK 3 — PRESENCE & MEANING
Joy deepens when life feels worth engaging with.
Day 15 — One Thing at a Time
Prompt:
Choose one task today to do slowly and fully.
🧠 Single-tasking restores dopamine efficiency.
Day 16 — Service
Prompt:
Do one small act of kindness anonymously.
🧠 Service activates reward centers tied to meaning, not stimulation.
Day 17 — Breath + Spine
Prompt:
Take 10 slow breaths, standing tall, feeling your spine.
🧠 Posture affects mood and neurotransmitter balance.
Day 18 — Creativity
Prompt:
Create without sharing: write, cook, arrange, doodle.
🧠 Creativity releases dopamine without depletion.
Day 19 — Reduce One Input
Prompt:
Turn down one form of noise today (news, socials, multitasking).
🧠 Less input = more dopamine sensitivity.
Day 20 — Name What’s Working
Prompt:
Name 3 things your body is doing right.
🧠 Positive body awareness improves motivation and resilience.
Day 21 — Rest Without Earning It
Prompt:
Rest for 10 minutes without justification.
🧠 Rest restores baseline dopamine tone.
WEEK 4 — JOY AS A PRACTICE
Joy isn’t a reward. It’s a rhythm.
Day 22 — Morning Light Ritual
Prompt:
Take superfoods near natural light.
Anchor nourishment to the day’s start.
Day 23 — Laughter
Prompt:
Laugh on purpose — with someone or something.
🧠 Laughter releases dopamine, endorphins, and oxytocin together.
Day 24 — Body Appreciation
Prompt:
Thank one body part today.
Day 25 — Movement You Love
Prompt:
Move in a way that feels like you.
Day 26 — Presence With a Child / Animal / Elder
Prompt:
Spend 5 minutes fully present with a being who lives in the moment.
Day 27 — Repetition = Safety
Prompt:
Repeat your favorite practice from the month.
Day 28 — Integration
Prompt:
What feels different than Day 1?
Day 29 — Joy Inventory
Prompt:
List what reliably brings you calm, clarity, or aliveness.
Day 30 — Carry It Forward
Prompt:
Choose 3 practices to keep daily.
This is your joy rhythm.
Final Reframe
Joy is not something you chase.
It’s something you nourish.When the body is fed, supported, and safe —
joy shows up on its own.
Your 30-Day Dopamine Reset Guide (optional learning)
Here is your day-by-day flow
✨ WEEK 1 — Understanding Your Brain & Building Awareness (Days 1–7)
This week you’ll learn what dopamine actually is, why overstimulation affects motivation, and how nourishment helps reset your system.
📅 Day 1 — Understand Dopamine
Read: Dopamine, Motivation & a Gentle Reset
👉 Read the blog
Reflection prompt (share in FB):
What are you hoping to feel by the end of this reset?
A.Healthy Habits
B. Reduce Cravings
C. Hormone Balance
D. Emotional Regulation
E. Strong + Fit
F. All the Above
G. Other (share)
👉 Share in the Facebook group
📅 Day 2 — Learn From Dr. Anna Lembke
Listen to the first 15 minutes of this interview:
🎧 Dr. Anna Lembke — Dopamine, Addiction & the Brain
👉 Listen here
Reflection:
What did you learn that surprised you?
👉 Share in the Facebook group
📅 Day 3 — Identify Your “Dopamine Drains”
Choose 1–2 habits that drain your energy most:
• late-night scrolling
• sugar
• caffeine
• constant snacking
• alcohol
• overstimulation
• emotional eating
• checking messages constantly
Reflection:
What’s the #1 habit you want to shift?
👉 Share in the Facebook group
📅 Day 4 — Set Your Boundaries
Choose your approach:
• 30-day cold-turkey break or
• clear limits (ex: “no phone in bedroom,” “10 min/day scroll window,” “no caffeine after 2pm”)
Reflection:
What boundary will support your goals?
👉 Share in the Facebook group
📅 Day 5 — Continue the Interview
Listen to the next 15 minutes.
👉 Listen here
Reflection:
What connection did you notice between stress and cravings?
👉 Share in the Facebook group
📅 Day 6 — Practice the HALT Method
H = Hungry — nourish yourself
A = Angry — move + breathe
L = Lonely — connect
T = Tired — rest early
Reflection:
Which part of HALT showed up for you today?
👉 Share in the Facebook group
📅 Day 7 — Begin the Daily Dopamine Checklist
Start your 10-minute daily pillars:
✔ Movement
✔ Nature
✔ Connection
✔ Creativity
✔ Service
✔ Superfoods
✔ Tidy-Up Ritual
Reflection:
Which ritual felt most nourishing today?
👉 Share in the Facebook group
✨ WEEK 2 — Re-Enchant Natural Rewards (Days 8–14)
This week reconnects your brain to nourishing sources of dopamine.
📅 Day 8 — Learn the Meaning of a Task
Read: The Meaning of a Task — Finding Fulfillment
👉 Read the blog
Reflection:
Which task in your life needs a new meaning?
👉 Share in the Facebook group
📅 Day 9 — Daily Dopamine Checklist
Do your daily dopamine checklist (movement, nature, connection, etc.)
Reflection:
What are you noticing after 9 days?
👉 Share in the Facebook group
📅 Day 10 — Continue the Interview
Listen to the next 15 minutes.
👉 Listen here
Reflection:
What surprised you this time?
👉 Share in the Facebook group
📅 Day 11 — Find Meaning in Today’s Tasks
Focus on:
• presence
• simplicity
• one task at a time
Reflection:
How did slowing down shift your energy?
👉 Share in the Facebook group
📅 Day 12 — Daily Habits Check-In
Continue your daily checklist
Reflection:
What 1% improvement did you make today?
👉 Share in the Facebook group
📅 Day 13 — Try a Presence Practice
Choose:
• Phone in another room
• 25-min no-noise sprint
• 3-item “to-done” list
• One kind text or email
Reflection:
Which presence habit helped you today?
👉 Share in the Facebook group
📅 Day 14 — Learn the Joy of Doing Hard Things
Read: The Joy of Doing Hard Things
👉 Read the blog
Reflection:
What hard thing are you proud of?
👉 Share in the Facebook group
✨ WEEK 3 — Building Resilience & Gentle Discipline (Days 15–21)
📅 Day 15 — Continue the Interview
(next 15 min)
Reflection:
What behavior pattern clicked for you today?
👉 Share in the Facebook group
📅 Day 16 — Do One Hard Thing
Reflection:
What did you choose and how did it feel?
👉 Share in the Facebook group
📅 Day 17 — Daily Habit Check-In
Reflection:
What difference do you notice in your energy?
👉 Share in the Facebook group
📅 Day 18 — Make a Playful Productivity Swap
Examples:
• Scroll → sunlight
• Snack → water + breath
• Autoplay → read 3 pages
• Crash → 10-min walk
Reflection:
What swap helped you today?
👉 Share in the Facebook group
📅 Day 19 — Continue the Interview
(next 15 min)
Reflection:
What stood out in today’s audio?
👉 Share in the Facebook group
📅 Day 20 — Daily Habits Check-In
Keep going on your daily checklist. How are you feeling? What differences are you noticing?
Reflection:
Name one thing you're proud of today.
👉 Share in the Facebook group
📅 Day 21 — Learn About Rewriting Your Story
Read: Rewriting Your Story
👉 Read the blog
Reflection:
What story are you ready to rewrite?
👉 Share in the Facebook group
✨ WEEK 4 — Integration & Identity Shift (Days 22–30)
📅 Day 22 — Celebrate
Remember it takes 30 days just to start disrupting a habit pattern! You’re doing great! Continue to focus on 1% improvement and focus on your consistent daily habit checklist!
Reflection:
Share one small win.
👉 Share in the Facebook group
At this point you might want to re-up on your nutrition so you can stay consisent and dont run out.
You can stay at the same tier or advance to the next tier
📅 Day 23 — Notice Identity Shifts
Reflection:
Where are you choosing ownership?
👉 Share in the Facebook group
📅 Day 24 — Continue the Interview
👉 Listen here (next 15 min)
Reflection:
What resonated most today?
👉 Share in the Facebook group
📅 Day 25 — Continue your daily dopamine reset checklist
Reflection:
What’s one thing you’re proud of?
👉 Share in the Facebook group
📅 Day 26 — Explore Today’s Prompt
Reflection:
What are you learning about yourself in this process?
👉 Share in the Facebook group
📅 Day 27 — Finish the Second-to-Last Audio
👉 Listen here (15 min)
Reflection:
Which insight hit home today?
👉 Share in the Facebook group
📅 Day 28 — Keep going on your daily checklist
Reflection:
What feels easier now than 28 days ago?
👉 Share in the Facebook group
📅 Day 29 — Ownership & Peace
Reflection:
What’s one thing you can own today that brings you peace?
👉 Share in the Facebook group
📅 Day 30 — Final Chapter
Finish the last segment of Dr. Lembke’s interview:
👉 Listen here
Reflection:
What are you grateful for? What has shifted?
👉 Share in the Facebook group
