Wednesday

"I let go of the need to have everything under control."

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

• Reading a novel is good for your brain

• What temperature of water is best for you

• Are you making this simple hydration mistake?

• The benefits of talking to more strangers

The Brain Benefits of Reading a Good Novel

There's a reason a great book feels different from an hour of scrolling, even if both ways of passing time seem similar on the surface. Deep reading, the kind where you're genuinely absorbed in a story, activates your brain in ways that social media simply doesn't.

When you read fiction, your brain is doing a lot at once. It's visualizing scenes, tracking characters, building emotional connections, and making predictions. That sustained focus is very different from the quick, fragmented way we process information online. Psychiatrists say it's more like a full cognitive workout than passive entertainment.

The benefits are worth knowing about. Reading fiction regularly is linked to stronger empathy, better concentration, reduced emotional overload, and even lower risk of cognitive decline over time. Plus, people who read literary fiction consistently score higher on tests measuring the ability to understand other people's thoughts and feelings.

If you've fallen out of the habit, the bar to get back in is lower than you think. Start with ten minutes a day. Pick something you actually want to read, not something you feel like you should. Abandon books that aren't grabbing you. Audiobooks count. The goal is just to get your brain used to following a single story again, and the benefits tend to follow from there.

Does It Matter How Cold or Warm Your Water Is?

Most of us don't think twice about the temperature of our water. But a handful of studies suggest it might make a small difference depending on what you're going for.

Cold water appears to be the best choice after exercise or time in the heat. It helps lower core body temperature faster and research suggests people drink more of it when they're dehydrated after a workout.

Warm water is a better fit if digestion is the goal. Research suggests it helps keep things moving in the gastrointestinal tract and may reduce the risk of constipation. Starting your morning with a mug of warm water before coffee is a simple habit worth trying if your digestion tends to feel sluggish.

When you're sick, hot water has an edge. Drinking something hot naturally produces steam that you inhale as you sip, which can help moisturize nasal passages, ease congestion, and soothe a sore throat.

Cardiologist Warns: "Avoid Bottled Water At All Costs"

Americans have been told for decades that drinking plenty of water is the key to good health...

But according to world-renowned heart surgeon Dr. Steven Gundry, this advice could be putting your health at risk.

In fact, this groundbreaking research shows there’s 1 specific type of water that could be leading to brain fog, digestive discomfort, stubborn weight gain, and more.

"I've discovered that millions of people are unknowingly filling their bodies with something that could be wreaking havoc on their gut health, metabolism, and more," explains Dr. Gundry.

"What's truly alarming is that most people have no idea they're doing this to themselves every single day," Dr. Gundry adds.

That's why he's recommending you make this 1 simple tweak to your next glass of water immediately.

It takes 30 seconds and could promote hydration, boost your energy levels, and even support fat loss.*

Click here to watch this brand-new presentation.

*All individuals are unique. Results can and will vary.

Thank you to Gundry MD for sponsoring Note To Self. 

What Happens When You Talk to More Strangers

Most of us are conditioned to keep to ourselves in public. Headphones in, eyes down, mind elsewhere. But research suggests that the brief conversations we avoid might actually be worth having.

Psychologists refer to casual interactions with strangers as "weak ties," and they carry more psychological weight than you'd expect. Even a short exchange can trigger the release of dopamine and oxytocin, the hormones associated with connection and happiness. One study found that commuters who chatted with a stranger arrived at their destination in a better mood than those who sat in silence. Another found that regular engagement with strangers can reduce social anxiety and increase self-esteem over time.

These interactions also do something less tangible but just as real. They remind us that we're part of a larger community. Loneliness often comes from feeling invisible or disconnected, and a two-minute conversation with someone at a coffee shop or in line at the grocery store can quietly chip away at that. The bar is lower than most people think. A question, a comment, a compliment. You don't need to become best friends with anyone. You just need to say something.

Wellness Round-Up

A Note From Us

Parting Thoughts

• ✅ Did You Know: Your brain is made up of roughly 75% water, which is part of why even mild dehydration can affect concentration, mood, and short term memory.

• 🌅 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: Thirst is often the last signal your body sends, not the first. A little water throughout the day can beat catching up later.

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]!