Monday

"I trust myself to know what feels grounding."

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

• How to set intentions that stick

• Ways to boost vitamin D this winter

• How to stick to your meal plan goals

• The tea that supports brain health

• Understand the stock market in just 5 minutes

How To Set Intentions Without Pressure

Setting intentions doesn’t have to begin with fixing something or becoming a “new” version of yourself. Often, the reason resolutions feel heavy is because they’re rooted in self-criticism or urgency rather than clarity.

A more sustainable approach starts by acknowledging who you already are (your habits, limits, interests, and needs) and letting intentions grow from there. Instead of aiming for transformation, think in terms of direction. What feels supportive right now? What would bring a little more ease or alignment into daily life?

Intentions also don’t need to be rigid. When goals are treated as experiments rather than rules, there’s room to adjust without guilt. What works in January may shift by March, and that flexibility is part of the process, not a failure.

Support matters, too. Learning from others, asking questions, or using helpful tools can make big goals feel more approachable. Growth rarely happens in isolation.

The intentions that last tend to be the ones built slowly, with curiosity and compassion. Less pressure. More clarity. And permission to evolve as the year unfolds.

Why Vitamin D Drops In Winter

Winter has a way of quietly draining vitamin D levels. Shorter days, less sunlight, and more time indoors can make it harder to get enough of this essential nutrient, which supports bone health, immune function, and overall energy.

One option is sunlight, when possible. Even brief outdoor time can help, though winter weather, geography, skin coverage, and sunscreen all affect how much vitamin D the body can make. That’s why food matters, too. Fatty fish like salmon, fortified milk or plant-based milks, yogurt, eggs, and UV-exposed mushrooms can all contribute small but meaningful amounts.

For many people, supplements are the most consistent solution during colder months. A daily dose in the 600 to 1,000 IU range is commonly recommended, but checking with a healthcare provider is important, especially before taking higher doses. A simple blood test can confirm whether levels are low and help guide next steps.

Vitamin D support doesn’t need to be complicated. A mix of light exposure, thoughtful food choices, and medical guidance can help maintain steady levels through winter—and support the body while spring feels far away.

A Simple Way to Stick to Your Meal Plan Goals

January often begins with good intentions, then quickly gets complicated. Eating well can start to feel like a full-time job, with planning, prepping, and constant choices layered into already busy days. For many people, the challenge is finding a routine that actually fits into real life.

Jenny Craig offers a more straightforward path. Their ready-made meals are designed by dietitians to support weight loss, taking the guesswork out of portions, balance, and planning. Meals are delivered to your door and made to be both satisfying and nutritious. Plus, menus can be customized or curated for you, depending on how much structure you want.

There are three flexible ways to get started. Meal Delivery Plans include breakfasts and entrées to help simplify part of your day. The Jenny Craig Program provides a full lineup of meals — breakfast, lunch, dinner, and a snack — all designed by dietitians to support weight loss. For those who prefer more flexibility, Club Jenny lets you buy any amount of meals and snacks on your own schedule. Every option includes access to the Jenny Craig app, step-by-step guides, and built-in support to help you stay on track.

Right now, Jenny Craig is offering $50 off sitewide plus free shipping, making it easier to try a plan that includes meals, structure, and support — without the stress of doing everything yourself.

See the menus here.

Thank you to Jenny Craig for sponsoring Note To Self. 

The Brain Benefits Of Green Tea

When it comes to brain health, the biggest habits often get the spotlight: sleep, movement, and nutrition. But what you sip throughout the day matters too. For dietitians, one drink consistently stands out for supporting focus, mood, and long-term brain health: green tea.

Green tea contains a unique mix of compounds that work together gently. There’s a small amount of caffeine for alertness, L-theanine for calm focus, and antioxidant catechins that help protect brain cells over time. Unlike coffee or black tea, green tea tends to sharpen attention without the jitters, making it easier to enjoy more than once a day.

The real benefit comes from consistency, not perfection. One to three cups a day is often enough to support cognitive health, especially when green tea replaces a second coffee or a sugary drink. Brewing it gently (using hot but not boiling water) keeps the flavor smooth and the benefits intact.

Think of green tea less as a “brain hack” and more as a steady ritual. Small, regular choices add up, especially in winter, when your nervous system may be craving something warm.

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Wellness Round-Up

Parting Thoughts

• ✅ Did You Know: Your posture can influence how confident you feel within 2 minutes. The body sends cues back to the brain.

• 🌅 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: Food is more than fuel. It’s a form of connection, comfort, and care. You’re allowed to enjoy it and still treat your body kindly.

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]!