Thursday

"Energy comes back when I give myself care."

Welcome to Thursday! Today, we're chatting about:

• The 4×4 by 4 p.m. routine

• 20-minute decluttering routine

• A solution for better sleep

• Why women live longer than men

• How to get a degree from home

4 Simple Habits That Beat the Afternoon Slump

By mid-afternoon, energy can tank, especially when daylight starts fading earlier. Enter the 4×4 by 4 p.m. routine: four simple habits to keep your focus and energy steady all day.

Start with hydration. Four cups of water (or herbal tea or coconut water) before 4 p.m. to fight fatigue and brain fog. Add in 4,000 steps by mid-afternoon to boost circulation and offset long hours of sitting. Stretch four times throughout the day to ease tension and help muscles stay flexible. And front-load four servings of fruits or vegetables before 4 p.m. to steady blood sugar and keep your gut happy.

Why it works: syncing these habits with your body’s circadian rhythm sets the tone for energy and focus when you need it most. Think of it as a soft reset for your routine. A little structure, without the pressure of perfection.

What to Declutter When You Only Have 20 Minutes

If your home feels chaotic but your calendar’s full, you don’t need a weekend marathon to make progress. Professional organizers say 20 minutes can make a noticeable difference if you start in the right spots.

Begin with what bugs you most. Maybe it’s a messy counter, a junk drawer, or the pile by your door. Knocking out the biggest eyesore first gives you instant relief and momentum to keep going.

Flat surfaces are another high-impact zone. Clear your kitchen counters, nightstand, or entry table. Basically, anywhere clutter tends to collect. If time allows, open the fridge and toss expired condiments or leftovers to free up space.

High-traffic areas like entryways or closets also pay off fast. A few hooks, bins, or baskets can help keep shoes and bags contained. Even one 20-minute session can help your home, and your mind, feel noticeably lighter.

The Key To Quality Sleep

As the days shorten and the nights grow longer, nothing matters more than restorative rest! Cornbread Hemp’s USDA organic Sleep Gummies are designed to help you fall asleep faster and stay asleep longer. The best part? They’re made without melatonin, so you can skip the weird dreams and the next-day grogginess.

Each gummy combines full-spectrum hemp with calming botanicals, including valerian root, chamomile,and lavender. They work naturally to help relax your body and quiet your mind, promoting a restful sleep cycle. Because good days start with great nights!

Save 30% off your first order with code GOODFEELS.

Thank you to Cornbread Hemp for sponsoring Note To Self. 

Why Women Tend to Live Longer Than Men

Women have long outlived men, but a new study suggests the difference has less to do with biology and more to do with daily habits. Researchers found that across hundreds of mammal species, including humans, females tend to live longer. While genetics gives women a slight edge, lifestyle choices appear to play an even bigger role.

Men are still less likely to schedule checkups, wear sunscreen, or screen for common cancers. They’re also more likely to smoke, drink, or push through stress instead of slowing down. In contrast, women tend to stay proactive about their health: eating balanced meals, moving regularly, and checking in with doctors before problems escalate.

The study also found that caregiving and connection can make a difference. Those who nurture others often live longer, likely because those relationships provide a sense of purpose and reduce stress. The lesson for everyone? Small, steady habits, like self-care, routine, and connection, add up to a longer and healthier life.

Liberty University — Online Learning Designed with Flexibility in Mind

Wellness Round-Up

Parting Thoughts

• ✅ Did You Know: Most people only regularly use about 20% of what they own.

• 🌅 Sunset Of The Day: Sunsets are more than beautiful—they’re actually good for your mood. Got a favorite one? Reply to this email with your best sunset or sunrise photo for a chance to be featured!

• 💭 Final Self-Care Thoughts for Today: Busy isn’t always better. Sometimes it’s just a sign you haven’t had space to breathe, reflect, or check in with yourself.

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!