Thursday

"I nourish my body with movement that feels good."

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

• You can make exercise enjoyable

• Find out your motivation style

• Discover how to make fitness fit into your life

• Signs you’re not eating enough fiber

How To Train Your Brain To Love Exercise

We all know movement helps with energy, sleep, and mood, but that doesn’t always make lacing up your sneakers easier. The truth is, our brains are wired to conserve energy, which can make exercise feel like a chore. The good news? You can teach your brain to enjoy it.

One way is temptation bundling: pair your workout with something you love, like a favorite playlist, audiobook, or TV show you only watch while moving. This ties exercise to pleasure, not effort.

Another is to reframe your perspective. Instead of “I have to work out,” think, “I get to reset, move, and clear my head.” Choosing activities that feel playful: dance, hiking, or even gamified workouts, makes it easier to show up.

And finally, focus on the after-effects. Pay attention to that post-workout lift. Better mood, calmer mind, or a small sense of accomplishment. Training your brain to notice those immediate rewards makes it more likely you’ll want to come back tomorrow.

Do You Know Your Motivation Style?

Motivation looks different for everyone, and understanding your style can make work feel a lot more manageable. Psychologists describe four main types that influence how we show up day-to-day.

• Extrinsic: Driven by outside rewards like money, recognition, or deadlines.

• Intrinsic: Fueled by curiosity, enjoyment, or values (things that feel personally meaningful).

• Introjected: Motivated by pressure, often to avoid guilt or protect self-worth.

• Identified: Knowing something matters but not yet taking consistent action.

Each style has its upsides and downsides. Extrinsic rewards may get you through a busy week, while intrinsic motivation sustains long-term engagement. Introjected motivation can spark productivity, but often feels draining, and identified motivation shows readiness for change that just needs a push.

Noticing which one resonates most with you can help you set up better habits, communicate more clearly with coworkers, and create an environment that supports how you work best.

How to Make Fitness Fit Into a Busy Life

Life moves fast, and sometimes our own movement falls to the bottom of the list. But moving your body doesn’t have to mean gym time or complicated routines—it can be as simple as stretching between meetings, taking the stairs, or doing a quick bodyweight flow before bed.

Future makes it easier to build those moments in. With 1-on-1 personal training powered through their app, you’ll get a coach who designs a plan that fits your lifestyle—and checks in often to keep you motivated and supported.

The best part? You can do it anywhere, on your schedule. It’s fitness that feels more like self-care.

Sign up today and get 100% off your first month of 1-on-1 training with Future.

Get Matched with Your Coach Today

Thank you to Future Fit for sponsoring Note To Self. 

Signs You’re Not Eating Enough Fiber

Fiber isn’t just about digestion. It quietly supports blood sugar, energy, heart health, and even your immune system. Yet most people eat less than half of the daily 25–35 grams experts recommend.

One red flag is brain fog or energy crashes after meals, since fiber helps slow digestion and keep glucose steady. If you find yourself tired and unfocused after eating, especially refined carbs, that could be a clue. Another common sign is constipation, since fiber adds bulk to stool and helps it move through the digestive tract more smoothly.

Fiber can also influence fullness and cravings. Meals heavy on white bread or pasta without veggies, beans, or whole grains may leave you hungry again within an hour. Some doctors even point to bad breath as a sign, since sluggish digestion can affect gut bacteria.

The fix doesn’t have to be complicated. Swapping refined carbs for beans, lentils, or brown rice, or adding chia seeds, leafy greens, or berries can improve symptoms in just days. Plus, whole plant foods also deliver antioxidants and phytonutrients that boost overall health.

A Note From Us

Wellness Round-Up

Parting Thoughts

• ✅ Did You Know: Fitness doesn’t need to be intense to be effective.

• 🙋🏼‍♀️ Snapshot Of The Day: We'd love to see moments from our readers’ lives that they are proud of! If you recently accomplished an achievement, experienced a joyful moment, or are proud of a picture you have taken, be sure to capture it on camera and send it to us for a chance to be featured next week! 

• 💭 Final Self-Care Thoughts for Today: You’re allowed to redefine what a “good workout” looks like: for your body, your mood, or your season of life.

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]!