Tuesday

"I can choose what feels supportive in this moment."

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

• What is a home microbiome?

• The Swedish tradition, fika

• This protein shake solved our snacking struggles

• Self-care through your cycle

• How you can help protect the birds

Your Home Has a Hidden Ecosystem

Every home has its own invisible ecosystem. Tiny microorganisms live in the air, on surfaces, in fabrics, and even around houseplants, creating what experts call a “home microbiome.” While that might sound unsettling at first, researchers say many of these microbes are actually beneficial and may help support indoor air quality, immune health, and overall well-being.

Experts are also rethinking the modern obsession with over-sanitizing everything. While hygiene still matters, some researchers believe constant exposure to harsh antibacterial products may disrupt the natural balance of microbes in the home. Instead of aiming for “sterile,” the newer mindset focuses more on balance, ventilation, and creating healthier living environments overall.

A few small habits can help support a more balanced home environment. Opening windows regularly, bringing in houseplants, spending time outdoors, and using gentler cleaning products are all simple ways to encourage microbial diversity indoors. Some people are even swapping harsher cleaners for probiotic-based alternatives designed to support beneficial bacteria instead of wiping everything out completely.

Maybe the takeaway is that a healthy home doesn’t always have to smell aggressively like bleach. Sometimes it looks more like fresh air, natural light, a little less stress around perfection, and a space that actually feels lived in.

Fika Is More Than a Coffee Break

In Sweden, coffee breaks are treated a little differently. The tradition is called “fika,” and while it usually involves coffee and something sweet, it’s really about slowing down long enough to connect with other people or simply reset for a moment during the day.

Fika can happen almost anywhere: at work, in a cozy café, during a walk, or around a kitchen table with friends. The unspoken rule is that it shouldn’t feel rushed. Phones are put away, conversations stretch a little longer, and the break itself becomes part of the routine instead of something squeezed in between tasks.

Classic fika treats include cinnamon buns, cardamom buns, sticky chocolate cake, and tiny homemade cookies paired with strong coffee. Popular spots for fika culture include cafés throughout Stockholm, Gothenburg, and Malmö, where long coffee breaks are built into everyday life.

Fika feels especially refreshing in a culture that often treats rest like something that has to be earned. In Sweden, taking a real break is simply part of the rhythm of the day, and that mindset alone feels surprisingly comforting.

This Protein Shake Solved Our Snacking Struggles

Ever feel hungry right after you’ve just eaten? It might be that you’re not getting enough protein. This common issue can leave you reaching for snacks more often, feeling drained, and making it harder to stay on track with your health goals.

That’s where Primal Labs Smash-It! comes in. This delicious, high-protein shake is designed to help you feel fuller for longer, support your metabolism, and curb cravings. Packed with non-GMO, gluten-free ingredients, Smash-It! gives your body the nutrients it needs to stay energized and satisfied.

Why Smash-It! Works:

• Keeps You Fuller, Longer: Curb cravings and stay satisfied after meals.

• Boosts Metabolism: Supports a healthy metabolism to help your body function more efficiently.

• Builds Lean Muscle: Provides the protein needed to maintain and build lean body mass.

• Offers Antioxidant Protection: Features a clinically studied Spectra blend of 29 fruits, vegetables, spices, and herbs.

• Promotes Gut Health: Includes probiotics, digestive enzymes, and prebiotic fiber to support digestion and enhance nutrient absorption.

With each serving, Smash-It! gives you the protein and nutrients you need to feel satisfied and energized, helping you stick to your goals and feel your best.

Get 20% off Smash-It! today to enjoy enjoy longer-lasting energy and protein support.

Thank you to Primal Labs for sponsoring Note To Self. 

How to Support Yourself Through Your Cycle

Most of us are taught about periods as a single week each month, but the body is actually moving through different phases all cycle long. Energy, mood, sleep, appetite, and motivation can naturally shift from week to week, which is why some days feel productive and social while others feel slower and more emotional.

During the menstrual and luteal phases, rest usually matters more. Warm meals, extra sleep, lower-impact movement, and quieter evenings can feel especially grounding when hormones dip and the body is working harder behind the scenes. It can also help to loosen your schedule a little instead of expecting the same level of energy every day of the month.

The follicular and ovulation phases often bring more energy, focus, and motivation. This is when many people naturally feel more social, creative, or confident. It can be a good time to tackle projects, move your body differently, or make plans that require more energy and interaction.

Paying attention to these patterns is less about “optimizing” every phase and more about understanding yourself better. Even small adjustments, like choosing rest over pushing through exhaustion or planning around your energy levels, can make the month feel a little softer and a lot more supportive.

Protection for Birds, a Gift for You

The National Audubon Society protects birds and the places they need, thanks to generous supporters.

Start an annual gift today to help create a brighter future for the birds you love. As our thanks, we’ll send you our quarterly, award-winning magazine.

Donate Now

A Note From Us

Parting Thoughts

• ✅ Did You Know: Minimalist routines can reduce decision fatigue in daily life. Fewer choices to make are easier on 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: Self-care doesn’t have to be elaborate. It can be small, consistent choices that help you feel a little more like 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]!