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Wednesday

"I choose what supports me, even if it’s subtle."

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

• What HRV means

• Using fashion to boost your mood

• Ready to learn a new language? Start here

• The science behind happy hormones

• The newest drink to add to your daily routine

What HRV Really Says About Your Health

Heart rate variability, or HRV, measures the tiny differences in time between each heartbeat. A healthy heart doesn’t tick like a metronome—it adjusts constantly. Higher variability generally reflects a nervous system that can shift smoothly between stress and recovery.

HRV isn’t a direct measure of fitness or performance. Instead, it acts as a recovery signal. Drops in HRV can show when the body is under strain from poor sleep, high stress, illness, or intense training. Experts emphasize looking at trends over time rather than reacting to a single low reading.

Improving HRV often comes down to basics. Consistent sleep, stress management, moderate exercise, and limiting alcohol can all help. Avoiding overtraining and building in recovery days matters, too. HRV works best as one data point—useful for context, but not the sole driver of health or training decisions.

How Your Outfit Can Shift Your Mood

Dopamine dressing is the idea that clothing can influence mood. The term was introduced by fashion psychologist Dr. Dawnn Karen, who describes it as choosing colors, textures, and styles that spark positive feelings. Instead of dressing for an event or expectation, the focus shifts to how an outfit makes someone feel.

Bright colors, bold prints, and playful textures often trigger that emotional lift. Research on color perception shows that light and saturation can affect alertness and mood, though responses are personal. What energizes one person may calm another. The key is noticing which pieces consistently bring confidence or comfort.

Trying it does not require a new wardrobe. Many experts suggest starting with what is already in the closet and identifying patterns, maybe a favorite color, silhouette, or fabric. Building an outfit around one joyful piece can be enough. At its core, dopamine dressing is about intentional self-expression and using clothing as a small, everyday tool for emotional well-being.

A Skill You’ll Thank Yourself For

Sometimes the best decisions are the ones you make for yourself. Learning a new language with Babbel isn’t about perfection—it’s about growth, confidence, and opening new doors, one small step at a time.With short, expert-designed lessons, you can start speaking in just minutes a day, on your own schedule. And during the Presidents’ Day Sale, get 60% off a Lifetime subscription, giving you unlimited access to all languages—forever. One choice today. A lifetime of new connections tomorrow.

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Thank you to Babbel for sponsoring Note To Self. 

The Science Behind Happy Hormones

Serotonin, dopamine, endorphins, and oxytocin are often called “happy hormones,” but they’re really chemical messengers that help regulate mood, stress, and connection. Serotonin supports emotional stability and sleep. Dopamine fuels motivation and reward. Endorphins act as natural pain relievers, while oxytocin strengthens feelings of trust and bonding.

These systems respond directly to everyday habits. Exercise can increase endorphins and dopamine. Sunlight exposure supports serotonin levels. Meaningful social interaction encourages oxytocin release. Nutrition also plays a role, since protein and key nutrients like vitamin B6, vitamin C, magnesium, and zinc help the body produce these chemicals.

While supplements are sometimes marketed as quick fixes, steady routines—consistent sleep, regular movement, stress management, and balanced meals—tend to have the most reliable impact on long-term mental well-being.

This Is How Winter Is Supposed to Taste 🍸✨

Winter doesn’t have to feel heavy or indulgent in ways that don’t serve you. It’s a season to slow down, feel grounded, and still savor the ritual of a beautiful drink. Enter Vesper, Pique’s newest release—and my favorite upgrade to winter sipping.

Pique is known for blending ancient botanicals with modern science to create elevated wellness essentials, and Vesper is no exception. This non-alcoholic, adaptogenic aperitif delivers the relaxed, social glow of a cocktail—without alcohol or the next-day regret.

It’s what I reach for when I want something special in my glass on a cold evening. Each sip feels celebratory and calming, with a gentle mood lift, relaxed body, and clear, present mind. No haze. No sleep disruption. Just smooth, grounded ease.

Crafted with L-theanine, lemon balm, gentian root, damiana, and elderflower, Vesper is sparkling, tart, and beautifully herbaceous—truly crave-worthy.

Winter isn’t about cutting back. It’s about choosing what feels good. And Vesper makes every pour feel like a yes.

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Parting Thoughts

• ✅ True or False: False. Beauty trends cycle roughly every 20 years. Nostalgia drives aesthetics.

• 🌅 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: Fashion and beauty don’t have to follow rules. They can be tools for expression—ways to show up as you are today.

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]!